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I firmly believe that once we talk about "routines" we start to get lost in the fluff of weight training. What I mean by this is, that magazines, books and the Internet have made money off selling various routines.
I think we would be better of looking at principles and applying those to what result we want to produce. Once we look at the principles then our choices are reduced, we get to the source of the result we desire and the whole thing is simplified.
To cut through the B.S:
Compound exercises stimulate more muscle mass than isolation exercises, therefore we should focus on compound exercises.
It does not matter if you do 1,2,3 or 4 sets of an exercise. Adding weight, increasing the resistance or making the workout more intense is the goal to activate the growth chemicals in our body.
Once you′ve stressed and activated the growth and recovery chemicals your body requires time to recover and grow.
Too many compound exercises is just as bad as too many sets.
Training too frequently (at moderate, to high intensity) will cause overtraining – sooner rather than later.
If you are doing an abbreviated routine of a limited number of movements, its a good idea to occasionally rotate exercises around to reduce muscle and strength imbalances.
Past the beginner and less experienced stage, adding smaller amounts of metal to the bar over a longer period is a good way of increasing strength and size over the long period. The body can not adapt to too much weight or intensity on a massive scale.
If planned properly and you add weight slowly, you could train productively for 12 months without changing exercises.
The goal should be to get as strong as possible in a rep range of between 8 – 12 reps (guideline). If a person regularly changes exercise or routines they will never get in a position to get truly srtong on the basic (foundational) exercises.
LONG POST ๐
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