body part split typical means you have a chest/tri, back/bi, shoulders, and leg day. there variations of it, but that's pretty normal.
i'd do squats even if you don't particularly want "big" legs. they build your core. they basically work everything from your lower back and below.
as for 'working for strength', rep ranges USUALLY fall into these categories;
1 Rep=Max Effort. Personal Best. Literally can't do more than 1 rep with this weight.
3-6 Reps=Strength Work. This works your CNS strength adaptation moreso than muscle hypertrophy. Heavier weight than hypertrophy work, but less than 1 rep max. Usual 85% of 1RM.
7-12 Reps=Hypertrophy. Muscle building. Using 50 to 60% of your 1RM. The higher you go the more 'body builder'-esque you're training.
__________________
Netcees 2025 Revivalist Movement Founder
|