quote:
Day 1 is chest press, lat pulldowns, pec fly, lateral raises, seated dip, rotary torso (the last two are three sets of 8-15 and when 3x15 is too easy I add weight).

Day 2 is shoulder press, tricep pulldowns, bar curls, concentration curls, compound row, ab crunches. I've recently moved to fixed number of reps for some of these. You do want to be careful about pushing certain exercises to failure since pulling a back muscle will set you back several weeks.

Day 3 is leg day and I do 3 sets of 8-15 on 7 exercises.

I would still recommend way more compound movements than all this targeted stuff.

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Posted by PrezCock

Florida

Member since Sep 2019

909 posts

Posted on 2/1/26 at 10:04 pm to Big Scrub TX

quote:
I would still recommend way more compound movements than all this targeted stuff.

What would be your ideal amount of compound movements vs targeted exercises for a workout regime?

I define a compound movement as a multi muscle multi joint exercise. Of the 12 exercises that he listed, not including "leg day" because there wasn't anything listed, only 4 exercises were of the single joint "isolation" variety. Those were pec fly, lateral raises (if you are taking the shoulder girdle in consideration than this isn't an isolation exercise), tricep press downs, and concentration curls. You can argue barbell curls if you want, but a good barbell curl will have some shoulder flexion mixed in.

That is 4 of 12 exercises that are not compound movements. I feel that incorporating some isolation exercises into a program is beneficial. I'm a conjugate method guy, so I plan as many single joint exercises in my program as I feel is necessary to build strength into my lifts.

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Posted by XenScott

Pensacola

Member since Oct 2016

4096 posts

Posted on 2/4/26 at 9:08 am to PrezCock

I do a 12-10-8-6-4 with the 12 and 10 rep sets being basically warm up reps. Adding weight to where the 8-6-4 rep sets are close to, or at failure. I have had big gains in my chest and triceps. A little harder to do with biceps for me.

I do the same thing on leg press but harder to get to failure with my knees. Still have had good gains.

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Posted by pwejr88

Red Stick

Member since Apr 2007

37768 posts

Posted on 2/4/26 at 9:38 am to TigerGman

Assuming lifting to failure or one left in the tank which is preferred…

2-5 reps: Strength Training
longer rests between sets
will prioritize strength

8-15 reps: Hypertrophy
shorter rests between sets
will prioritize muscle growth

They’re not the same but can overlap a little

This post was edited on 2/4/26 at 9:39 am

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Posted by lsu777

Lake Charles

Member since Jan 2004

37454 posts

Posted on 2/4/26 at 10:11 am to TigerGman

quote:
Reps and sets for muscle mass...

quote:

What's recommended these days?

all of them!!!!

seriously we know the last 5 or so reps closest to failure are the stimulating reps, other than that, its about managing fatigue. progressive overload is a must either way

i prefer to see people to 10 sets of 3 rather than 3 sets of 10 just due to overall tonnage moved.

but just do what you like, that you can be consistent with and can recover from, apply progressive overload and eat to support your goals.

keep it simple

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Posted by USAFTiger42

Baton Rouge

Member since Dec 2016

3785 posts

Posted on 2/6/26 at 6:33 pm to TigerGman

Go on IG and and look up Malibu aka Lee Markham. He's a combat veteran who survived an IED to the face. Anyway he gives lifting advice among other stuff.

He said when against gravity go 1 second and with gravity go 2 seconds. Each rep should be 3 seconds total.

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