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Originally Posted by 0311
So Monday, Wednesday, Friday, full body? I would change the order of your exercises some. For example, I would put squats (legs) first, since squatting is really a full body workout in itself. It'll really take me a while to look through it all, but I do have a question. It looks like you're doing 5 reps per exercise on Monday's, 8 reps on Wednesday, and 12-15 on Friday? I recommend more of a linnear periodization instead.
Did you checkout the HST thread I made? 2-3 weeks per rep range. So for each day, the reps are the same until you reach your rep max, then drop the reps and continue progression. Just something to think about.
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HST THREAD
Basically what I'm saying is that you want to continue to progressively load your muscles with more and more weight over the course of time. With what you're doing, over time you're naturally going to increase resistance on the 5 rep day a lot longer than the 8-15 reps. This will result in diminished returns. All this means is that the 5 rep day on Monday will be the only workout that'll add more mass to your frame, and the other two workouts without any real weight progression will be a waste of time.
It's easier to progress in the 5 rep range for continued growth vs. the 8-15 reps..Which is why with most linnear models the 5 rep range has more weeks than the others. If you look at a typicall HST routine, 12-15 reps receives about 2 weeks, 8-10 can get up to three, and the 4-6 gets the bulk...My opinion is based off of a typical HST model. Usually of course there's negatives, but most people opt to do another 1-2 weeks of 5 reps instead, which can be done with good success.