What’s up @ugm. So when you train do you go into the gym with a set plan for a body part with specific exercises in place to target that muscle or weaknesses in that muscle? Or do you bring your deck of cards and pick your exercises from that?
I’ve always been taught to have a plan in mind as you are heading to gym or by how you feel at the gym. For instance for quads for me I train them once a week. I know what I need to work on to make them better and I execute a plan for them. For instance yesterday I had quads. So I’m close to a show so I want to really drive cuts in my quads and at same time fucking destroy them. So pretty much all day I’m thinking of what my plan of attack is and on the way to the gym that evening I know what I’m basically going to do. So I started out on the leg extensions. Each rep is slow controlled up and down I’m forcing that muscle to really work and exhaust it. I did 4 sets of 30 with moderate weight to make me struggle to get those last 10 reps. Next I hit the hack squat same method each rep is slow and controlled down and up just as slow. I did 4 sets of 15 on the last set I did a drop set 10 reps with 3 plates each side then drop to 2 each side for 12. Now my quads are smoked. Next I go to leg press I want to hit my outer sweep (John meadows has an awesome movement for these called meadow press I’ll include link at end). I did 4 sets of 15 on these same method slow and controlled up and down maybe even slower than normal. Next I went to the smith machine and did vertical leg presss 4 sets of 20 slow and controlled. Last 2 sets I did 20 reps rest 20 seconds and then try to get 10-15 more rest another 20 second and try to get 10-15 more. Lastly I finished up on walking lunges super setted with sissy squats. My quads were so fried after this and I definitely achieved my goal I set out to accomplish.
Now if I did as @SemperFi does and carry my deck of cards around and just run all over the gym aimlessly (now granted he is probably getting one hell of cardio session in which is good for men’s physique) but do you think he’s really targeting the quad with purpose or just aimlessly hitting the muscle? I’m calling out @SemperFi on this specificity because of his comments on my post about be scared to try it lol. It’s all fun and games and just jabbing at each other but it made me really think are people really training with a purpose or are they just going in the gym aimlessly hit a muscle group? Be methodical about your training and watch how your body will respond and you will grow.