Originally Posted by The Wrestling Junkie
I've been going back to the gym recently, I am currently doing
Monday - Chest/Tris
Tuesday - Back/Biceps
Thursday - Legs/Shoulders
(I change the order of these on a weekly basis)
The thing I am asking is, although I am eating a good diet and cardio etc. I am not doing 2- 3 reps etc. I usually do 4 sets of 8 - 10 reps. Is that okay? I am trying to just get a good body, nice bit of muscle on there but I am not doing the whole push for 2 reps at the end thing, but instead slowly going with a weight I can just handle and on my last set, I push out on a weight I can just about hit 6 reps on.
You can always cycle reps aswell. For instance you could do 8 weeks of 8-12 reps, 8 weeks of 4-6 reps(look up a program like MAX OT when on this phase) and then do a couple weeks of 15-20 reps.
Now if you do something like pushups or bodyweight squats, afterwhile 20 reps will be easy, so those can always be done in higher rep fashion.
Also track your numbers on the big lifts and try increasing the weight weekly/bi weekly.
Or you can just do a program like 5/3/1 boring but big. You go heavy on the main lifts(squat,deadlift,bench,overhead press) and then you pick a few assistance exercises for whatever rep range you want. He has a program for hypertrophy, one for endurance and one for powerlifting.
I actually ran 5/3/1 about 2 years ago(holy shit, time flies) but I did add a 5th day for extra upper back/core and arm stuff.
Someone mentioned Rippetoe...dude is insane lol. I wish I could do a 5x5 program where you squat 3x a week but my lower back is like "nice try,jackass". Also most of those have you do Overhead press and deadlift on same day with the squats...my bad discs in my back would love that lol.