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Changing up Routine - Compound Mov staples?

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I've been working out on a 4-day split since February 1st. I do


Day 1: Back/Biceps

Day 2: Legs

Day 3: Chest/Triceps

Day 4: Shoulders/Abs

1 Day off


Want to make sure I'm adequately "changing it up". A sample Leg Day for me looks like:


Squats Warm up Set

Squats 3 sets x 8-12 reps

Deadlifts 3 sets x 8-12 reps

Leg Extensions 1 set 8-12 reps

Leg Extensions 2 supersets

Single Leg Lying Leg Curls 3 sets 8-12 reps

Calf raises on Leg Press machine (toes facing outwards) 5 sets x 15-20 reps


If I can crank out a few more reps on a set and do say 15 reps, I'll go ahead and do the remaining reps.


When I'm changing up my leg routine, sometimes I'll do stiff-legged deadlifts. Sometimes I'll do lunges instead. Squats are such a good compound exercise, should I ever "change it up"? My goal for training is to gain mass. Sometimes I'll change up my rep range and go for 4-6 reps or 6-8 reps to focus on gaining a little more strength, but I noticed I def get a lot more lower back stiffness when doing the heavier squats.


Also, for other days like shoulders, I always use the barbell to do overhead presses (sometimes behind the head, sometimes in front). Should that always just be a staple in my shoulder day or should I ever "change it up" and not use it in my shoulder day? Maybe you can just switch it up and just use dumbbells to do overhead presses? Is there any benefit in this?




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Hi Chris,


Go with the most productive movements, the ones that offer the biggest bang for your buck, performing a less productive version of a "father" exercise is not the correct variable. Intensity, volume and frequency are the correct variables.

I know guys who've stuck with the same 6-8 movements their entire training career and their massive, drug free. There again, theres people in parks doing nothing but chins, dips and sprints and theyve better development than many bodybuilders lol.


Hope this helps Chris, best of luck


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