Everyone's got a workout of their own—their "go-to" routine. But is your routine good enough? We asked our Men's Fitness Facebook friends if they had a killer routine to share and subject to the scrutiny of our readers. The big catch? Our team of training experts also review it, critique it and tweak it if necessary.
Workout Submission
GOAL: Strength and Hypertrophy (Size)
"Legs are neglected so much by people, for a multitude of reasons. They can't be! Legs are half of the body and if you don't work them you're going to have a tough time building muscle and strength."
Expert Assessment
Pros: "I love where you are coming from, my man. Anyone who still thinks leg training is not important for body composition, performance and strength goals needs to step away from the computer, step into the power rack and repeat the mantra “running does not replace training legs” while doing sets of 20 rep squats. Obviously, you have some of the great lower body movements as part of your exercise selection, including deadlifts, squats and lunges. You also hit the calves from both a standing position and seated which actually focus on the two different main muscles of the calf. You also understand the difference between appropriate hypertrophy reps, sets and rest intervals and strength training reps, sets and rest which can get lost on a lot of trainees."
Cons: "First off, supersetting deadlifts and squats, even in the higher rep ranges, is a recipe for compromised performance in both movements(at best) and possible lower back injury (at worst). You always want to make sure your programs are designed in a manner that you get the most out of the lift or best leads you towards your goals is a safe manner. 6 to 12 reps is a bit of a large range, especially on major movements like the squat and dead. Most people can probably deadlift 40% more for 6 than they can for 12, so this rep scheme can make choosing a proper load difficult. I’m also not a huge fan of supersetting movements with incredibly varied rep ranges as you have done in superset “B” of your strength day. 3 to 5 then 8 to 12 and back to 3 to 6 leads to muscle confusion -- and I don’t mean that in the cool, infomercial kind of way."
Comments: "I’m a big fan of dedicating two days per week to lower body training. Make one day’s main exercise be a squat variation and the other day include a deadlift as your main movement. Then fill in the blanks with single-leg work and assistance exercises that make sense for your program. I’m also a believer in training blocks or cycles so I’d develop the lower rep strength qualities for 3-5 weeks and move onto the hypertrophy ranges in your next training block. Finally, I know you know this, David, but I have to mention it for everyone else reading - you should train your upper body during the week as well."
Source: http://www.mensfitness.com/training/pro-tips/your-workouts-reviewed-superset-routine-for-size
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