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I′ve recently been progressing well with the ideal routine training once every 7 days. I′ve had both size and strength gains and am now a fully converted Heavy Duty lover! However, on my previous two workouts I′ve been struggling to better my reps and weight which has led me to alter my routine. I′m going to adopt a consolidated style routine but one that is a little different to what mike mentzer outlined. here it is:
workout 1: deadlifts, bench press, barbell curl, leg press
workout 2: squats, dips, military press, close grip pulldown

the reason for using 4 exercises is that i train on a set day each week (sunday) and it doesn′t suit my schedule to train every 9 days or 10 days etc. so by using more exercises I can drop one when my progress slows instead of increasing days.

any comments?

Seems like a good routine. Im sure youll do good, but I wouldign bother with the bicep curls and press…but thats juslt me!

Good luck

Seems like a good routine. Im sure youll do good, but I wouldn′t bother with the bicep curls and military press…but thats just me!

Good luck

thanks for the reply.
My main dilemma was whether to include the leg press as it might cause some overlap with the squats AND deadlifts but i′ll see how it goes. You may be right with the bicep curl and military press, I think these will be the first ones to be dropped when my progress slows down. I based the routine both on the consolidated routine but also on a powerlifting style routine in terms of exercises (hence bench press and military press).

cheers.

You know, this looks pretty good, personally I could not do the deads and leg presses together, but if you can, it should not be a problem. I personally like to delete certain excersises from a certain scheme in order to train more frequently, like doing 2 sets in one workout to slash recovery time in half. I have been thinking of a routine that that would workout like the athletes routine, but include different compound movements in order to not get bored, like this:

dips/deads on one day, squats/pulldowns on another, and then 2 alternate workouts for the next cycle, like military presses/stiff legged deads followed by leg presses/seated rows. Sort of like, you know, an excersise rotation to avoid stalling out on the primary movements too fast, since everyone seems to burn out on some eventually in like a 2-3 month span.

This would avoid getting those quick nuerological gains from stuff and then stalling out early. The excersise rotation is sort of a Doggcrapp thing.