These are my weak points and during the off season I am dedicated to working them and bringing them up to par.

I am seeing improvements but am going about my training in a disorganized way and thinking that perhaps if I stuck with a workout EXACTLY for 6 weeks maybe I would see more?!

So my question is this, is it better to stick to a concrete 6 week plan for hypertrophy or mix it up with various reps, sets, and exercises? I'm all over the place so if you ask me what I'm doing it would be a lengthy description. To keep it brief but somewhat informational...

Plie, Front and Deep Squats, Split Lunges on the Smith Machine
Lying Leg Curls
Seated Leg Curls
Straight Leg Dead Lifts with dumbbells, EZ Bar, Olympic Bar
Sprint Intervals
Stadiums
Leg Extensions
Ab/Aductor Machine
Leg Press ( Single and Both Legs)
Glute Trainer ( I don't do this one that much, really hurts my pelvic bones)
Pop and Box Squats
Step ups with dumbbells
Running Steady Pace (9 minute mile)
Stair Stepper


Um, I am a ADD. Really. Am I screwing myself by changing it up so often? I do probably 6-8 different exercises on any given day and basically work out until I am too pooped to do anymore. I spend atleast 2 hours in the gym each time and I am not rest more than 1 minute between sets.


I change foot placement on the machines, do heavy weight, less reps or lighter weight more reps. When I go heavy I will pryamid down when I get to failure before completing the desired number of reps. Sometimes I don't count out reps and go for failure.

So given all this random info, the real question is this... Do I keep following my body and what feels right or do I use some tried and true written workout by experts? A lot of see in magazines or books isn't challenging to me and I feel like I will turn into a blob. I am so used to being sore that unless I am a little stiff and creaky I feel lazy.

When I worked with a trainer she created animal 4 hour workouts ( precontest, mind you) . Now I wonder how to go to a normal life and still see good results. I really need some balance. Thanks any who actually read all this.

Im kinda confused. Are you an athlete or a bodybuilder? "offseason" and "pre-contest" where what threw me for a loop

If your a BB:
Are you looking for more mass? more definition?

If your an athlete:
What do you do?(what role are you legs used in)

Sorry to be confusing... I am a figure competitor so bodybuilding and creating shape and definition are my main concern.

I just read an interesting article on the Figure Athlete site that talked about the sort of frenetic mosh of exercises that a number of fitness coaches perscribe to their clients and I guess I fall into that category. My coach is a natural and has her pro card but I think she might have gotten me in the habit of overtraining and I am lacking the results I might acheive if I knew the mechanics behind what exercises do. I did make really great gains in muscle with her though. Training like I did pre contest is WAY too intense for year round however.

I am piecing together some things but it is slow going. It would be nice if there were a sure fire way to build but what might work for someone else might not for me. So I take notes about what I see and work on getting the "more is more" concept out of my head.


Thanks for attempting to analyze my thoughts.

What works best for you. Look into what Dexter Jackson did during this past year's workout to win the MR. Olympia competition. Your training style and routine are very very similiar to his. He trains hard and FAST between set. Says that he is getting a cardio and mass excercise at the same time. At the competition, he looked ripped up and huge. I think he put 10 or 30 more lbs in the past year from those routine. Do a google search.