All parts at once or break them up.

The exercises across the 3 days should be the same across all 6 weeks so assuming difference in B on squat day is a typo

tom_tarbucket wrote: »

What is the best way to warm up before this routine?

A few minutes on rower or bike etc?

By doing the movements with light weight and work up to working weights.

tom_tarbucket wrote: »

For just the ‘main lift’ is it?

No. The A, B, C are the more important elements. Warm up for each. Doesn't have to necessarily be a long extensive warm up but fundamentally, riding a bike won't really warm you up for squatting/benching/deadlifting. It'll get the blood flowing a bit more but you would still need to be working up your working weight.

The level of warm up will depend on the load as well and the movement. You might not need to spend as long warming up with lunches. Or if you've done bench and incline bench is B, then you won't need much warm up. A bit to get used to the change of bar path.

tom_tarbucket wrote: »

Thanks. Do you mean 1,2 and 3. As in the first 3 exercises in each routine.

So Day A is below.

So warm up before EACH exercise 1,2 and 3. With a way lighter weight than I will be performing.

To know the amount of time, let’s says I get to gym, first routine is a squat, how long should I warm up here. 2
Mins or 6 minutes etc.



Day A

1) Squat 5x8 (70%)
2) Front squat 5x8
3) Lunge 5x8
4) Leg extension 4x12
5) Calf raises 4x12

Yeah first 3 exercises will give you most return. Try to do all 5 but at least get 1-3 done.

It's not a matter of how long to warm up per se.

My warm up sets for main squat would probably include maybe 5 sets (40/60/80/100/115) before working sets at 125. Thing with front squat is working out what would be the weight for sets of 8. I'd have a fair idea of the ball park but you might need to work up in sets of 8 til you hit the mark. Might be 2-4 sets. I'd probably have 2 cos I have a good idea of range and would.just get used to the movement. But that shouldn't be taking all that long.

tom_tarbucket wrote: »

In regard to Day B and the shoulder press. Should the shoulder press be done standing up with barbell?
Or with dumbbells sitting down etc?

Either. Just pick one. Switch to the other if you run it again after the first 6 week block

tom_tarbucket wrote: »

In regard to Day A and the 'lunge'
What type of lunge are we talking about here?


Day A

1) Squat 5x8 (70%)
2) Front squat 5x8
3) Lunge 5x8
4) Leg extension 4x12
5) Calf raises 4x12

Tom, I think we're into overthinking territory now. We're taking common-or-garden lunge

tom_tarbucket wrote: »

I know, I know Probably my OCD.
but just wondering if I should lunge with the barbell on my back or dumbbells down by my side or on a smith machine etc

Whatever suits. There are no right or wrong lunges. Just do the one that you can do properly. If that's with DBs, that's fine. You could move to using a barbell down the line.

I'd avoid the smith machine just because you'll engage other muscles to stabilise that you may not use in the smith machine.

tom_tarbucket wrote: »

and last q for now.

1, How long in time between each set? 1 minute?
2. How long in time between moving to the different exercises? 2 minutes?

As long as it takes. That might be 2 mins, it might be 5 mins.

You'll feel the need to take longer between sets on A, a little less in B and C and you should.be grand with 60-90s between sets on D and E.

But ultimately it's as long as you need to take to be able to get through the work.

Yep...You can do 8 on one side and 8 on the other or alternate each rep. Either is right.

The first day can be very tough cos you don't realise how hard it will be. You'll be mentally prepared for the battle next day out.

atilladehun wrote: »

Very sound lads on this part of boards

Pretty much anyone that tries to help someone in this Forum has benefited from the help and and advice and soundness of the far more knowledgeable old guard that are no longer here and try to help others in turn.

tom_tarbucket wrote: »

Stop yeah. First day was tough. Sweat dripping off me.

In regard to exercise 2-5 (i.e. NOT the main lift) example below.

Should the weight be increasing here after each week or just stay the same.


Week 1
1) Squat 5x8 (70%)
2) Front squat 5x8
3) Lunge 5x8
4) Leg extension 4x12
5) Calf raises 4x12

If you can increase it, increase it, if you can't you can't. Don't increase for the sake of it and start missing reps

tom_tarbucket wrote: »

In again tonight.

On my main lift at 5x8.

First 3 sets were fine. Last 2 sets, only managed 7 and 6 reps.

What does one do for next week on this. Just drop back a few kgs?

It's possible you used too high a number to calculate 70% of. Or maybe you needed more.rest between sets.

tom_tarbucket wrote: »

Yeah. So next week should I progress to week 2 and drop the weight or attempt week 1 again with a lower weight?

Figure out what the correct 100% is and do the prescribed 100% of that.

You shouldn't be missing reps on Day 1 so the max it was based off was likely too heavy.

tom_tarbucket wrote: »

What could I do instead?

Use a band when you're running out.