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Getbig Bodybuilding Boards => Training Q&A => Topic started by: pestosterone on December 08, 2014, 02:22:00 PM
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Bout to go hit legs gonna do 4 sets 20 on all-- squats,leg press,hack squats, sldl's, calve raises seated and standing, leg extension, and leg curl. Gonna do this set and rep scheme for a couple weeks have already hit it with shoulders chest back tris and bis and muscles were really sore from the change. Any body do this for an extended period of time? What are your thoughts?
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I have done the high volume thing in the past, had decent results, too
Strength and size both spiked, very sore though for the first week ;D
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Sounds like your doing Giant Sets, or your version of them.
Giant sets are usually anywhere from 6 to 8 exercises for one body area (legs/calf's as your example). Some people confuse Quad Sets (usually 4 exercises for a certain body area) with Giant sets. Quite a difference between each. You can SS Quad sets, at times with opposing muscles (biceps/triceps for example) but with Giant Sets pretty much are doing are straight sets.
Giant sets are usually done at a fast pace, though not at 20 reps.Probably from 6 to 9 reps roughly..depends on the guy doing them. 3 to 4 sets each. Can be very effective for short periods, like 4 to 6 weeks. Some men also have been known to do Giant Set from 20 to 30 minutes or more, without much rest between exercises. Leg work seems to work very well...with great results
Good Luck.
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Found my self winded a couple times during that workout. Legs on fire maintained a fast pace not more than a minute in between most sets and sometime 30 seconds or less depending on excerzises that last leg curl as leg extensions I did not stop at all as I super setted those my legs will b really sore for a couple of days I can tell already
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Oh I see what u mean. No sorry I will complete 4 sets of one excerzisethen move on to the next excerzises
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Supersets are a great way to train legs and i do this often. Maybe do Squats with Romanian Deadlifts back to back with little or no rest between exercises and you will be breathing hard.
Another Great way to work Quads and Hammies ;D is Pre exhaust. For Quads simply do a set of Leg extensions to failure and with little as possible rest do leg press. You will get around any weak links, meaning supporting muscle groups and target the target muscle group with intensity although with lower weight than with straight sets. If doing chest make sure you are in a power rack or with spotters!. I remember talking with Bob Kennedy about Pre exhaust, his Baby. My advice would be to start with Supersets or Tri sets before Giant sets or sometimes called Compound sets.
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Hell I'll give it a shot that way 2 after this way for a few weeks. I really love doing legs this type way keeps me conditioned I am always blown the fuck up and shredded the next day accept I'm so sore I can't tie my shoes
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Sounds brutal.
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Yes it was brutal I was thinking to my self holy shit after 4 sets of squats with barely any rest between but I decided to do complete it and now I will build on to this
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Yes it was brutal I was thinking to my self holy shit after 4 sets of squats with barely any rest between but I decided to do complete it and now I will build on to this
good stuff keep us posted about your progress.
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Shoulders traps and triceps today again i know for a fact my shoulders respond great to high rep fast pump shit I can't wait to get to the gym
Seated bar ohp super set with bbell shrug
to side laterals super set with db shrug
then front lateral either thumbs up or palms to the ceiling super set with rear laterals
then tricep rope super sets with face pulls (rear felt)same cable so I don't have to move or stop
And hammer strength machine press with side laterals with the cables
Then body weight dips super set with single arm tricep kick backs dbells or cable witch ever is closest at the time this will take under 45 mins all 4 sets of 20
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Havnt taken a day off from this may take tomorrow off and rest I've been on this 2 weeks and I've been getting complements from people day to day like I just started a cycle my arms are blown up tight and legs definitely looking better and more definition all over I think this was just what I needed to get me out of a rut gonna ride this for a while now training a muscle bout every 4 days and hit arms and abs every other day along with calves need to bring up calves and always need bigger arms
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Will update new photo after while 6 mnths or so far added little fullness
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2 pics we will c how improvements go
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Arms need to b brought up big time slowly catching them up seems like it takes fucking forever
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I think that anybody who is involved with bodybuilding and strength sports needs to have the occassional old-school legs routine. I would say though that if you were going from a low-moderate volume straight into 4 sets of 20 for every exercise you will be fucked. Probably better to work up to that, because it most likely is going to impact the rest of your training for a week or so.
But then again it is a rite of passage. I remember when I first started doing high volume squat workouts that my quality of life was literally like that of an invalid at times. Tasks like sitting on the toilet were hellacious, even taking a piss requires one to lean against the wall...
One other thing I have found (and some scientific research backs this up) when you are suffering with that deep, brutal muscle soreness especially after a leg session like that, opt for higher fat foods rather than high carb. Damaged and sore muscles have a lower capacity for metabolising carbohydrates (a form of mild insulin resistance) plus good fats, especially oily fish, reduce inflammation and improve circulation to the damaged tissues.
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would not work for me, but if it fits your bill, why not?
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I kind of built up to this though decided of 420 because it gave me a semi guidlines to follow through with. Instead of not having a plan other than volume
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did you decide on "420" because its the term used to smoke weed? That's how I saw it!
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Coincidence but, i was waiting.... For this response.
will move up to 520 once this gets routine and then another change lol
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Reverted to 7-12reps and just do higher reps for last excersiZe this way of training proved to wear out my joints once I started training 6 days a week elbows were killing me took 4 days off and now I pyramid the weights up and I'll do a drop set sometimes. Was a good change for a while but it became stagnant and now as a result from lifting lighter for a while I feel I've came out stronger all my big lifts have gone up with working weight and I'm about 5 lbs heavier (same bodybfat) since doing it added in more cardio to replace the high volume calories I was burning. Live and learn
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Will update new photo after while 6 mnths or so far added little fullness
Very solid. status...
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Yes need to take a pic and post up I went back to 4 sets of 8-12 and some times 4 reps on deads or squats because I'm taking advantage of my current stack see if I can add a little bit of lean size heavier training big change from what I was doing so should zap some growth gotta find time to shave chest first though lol so damn busy lately I inly eat slept train and work so ateast I'm training and managing 8 hours of sleep I'm at 217lbs right now also I still pump high rep cables after i do my free weight excersizes
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218 I normally cannot not see any sight of abs unless below 200 lbs trying to post a back pic and also my calves have improved since do to eod training 4sets 8-12 last sets I try to handle decent weights
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Back
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Making pretty good solid gains. I do the exact same thing you do for legs and They've grown like crazy. I always do sets of 20 for legs, shoulders, and mix it into arm day and I always do 12-15 reps for chest and back. My body responds the best this way
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I've been going heavier on squats and doing heavy ass deadlifts as low as 4 reps but slow and exaggerated squeezes to make me fail but considerably heavier weights that 20 rep weights for squats same volume workouts just different rep schemes also added heavy barbell walking lunges so fucking hard to do those after squats, deads, leg press , then walking bbell lunge up to these it takes a good 35 mins I can't rush through all those sets and use good weights but I can try this really works my lungs . Then the last 5 mins of workouts are calve raises of some sort super settled with leg extensions of some sort or sissy squats and a leg curl 4 sets non fucking stop pump the shit up and leave
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I've been going heavier on squats and doing heavy ass deadlifts as low as 4 reps but slow and exaggerated squeezes to make me fail but considerably heavier weights that 20 rep weights for squats same volume workouts just different rep schemes also added heavy barbell walking lunges so fucking hard to do those after squats, deads, leg press , then walking bbell lunge up to these it takes a good 35 mins I can't rush through all those sets and use good weights but I can try this really works my lungs . Then the last 5 mins of workouts are calve raises of some sort super settled with leg extensions of some sort or sissy squats and a leg curl 4 sets non fucking stop pump the shit up and leave
Yeah I do pretty much exact same thing except I don't squat anymore. My right knee always locks up doing heavy weight and when I do light weight I always get naseous and light headed after the first 2 or 3 sets. I don't know why it happens it just does I'll drink a lot of water or have a good meal before I lift and still same thing happens. Squats are a lost cause for me I just stick to the leg press lunges extensions and sumo squats
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Almost exact same thing accept the best part about my workout is squats
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A higher rep range (12-20 and even beyond) have worked like magic for a lot of guy's. Best for me seems to be 18-25 reps in partial compound movements, like squats, hack BB squats, Dl's, Hi-pulls and shrugs, to name a few. Even bent arm pullovers have proven to be one of the better upper body movements, surprising giving mass and strength, and rather quickly. For me anyway. For others, maybe not. We are not created equal when it comes to results (or failures) when lifting.
The most outrageous gains made, when starting to train with serious intent, was the heavy 20 rep breathing full squat. Followed by a set of pullovers right after. Two such sets usually had me fried for the rest of the workout. An example might be taking a weight you can do for 10 good reps (say 300 for the average lifter) and extend that to 20 reps in the same set. Stating with taking 3 deep breaths between each rep. getting to the 16-18 rep you may be breathing like a steam engine, wondering where your next breath will come from. Got me in the best shape for football, and with greatly improved stamina (strength plus endurance). Gain a bit above 20lbs also. All old school stuff...of course.
Good luck.
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When I was natty 8-10 reps worked for me now I do 12-15 on the juice which works better for me now. All I chase is the pump which makes me grow the most. Strength will come gradually im not worried about that at all
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A higher rep range (12-20 and even beyond) have worked like magic for a lot of guy's. Best for me seems to be 18-25 reps in partial compound movements, like squats, hack BB squats, Dl's, Hi-pulls and shrugs, to name a few. Even bent arm pullovers have proven to be one of the better upper body movements, surprising giving mass and strength, and rather quickly. For me anyway. For others, maybe not. We are not created equal when it comes to results (or failures) when lifting.
The most outrageous gains made, when starting to train with serious intent, was the heavy 20 rep breathing full squat. Followed by a set of pullovers right after. Two such sets usually had me fried for the rest of the workout. An example might be taking a weight you can do for 10 good reps (say 300 for the average lifter) and extend that to 20 reps in the same set. Stating with taking 3 deep breaths between each rep. getting to the 16-18 rep you may be breathing like a steam engine, wondering where your next breath will come from. Got me in the best shape for football, and with greatly improved stamina (strength plus endurance). Gain a bit above 20lbs also. All old school stuff...of course.
Good luck.
Did this yesterday accept small twist we did real wide stanced squats to focus on ham and glute did 10reps then next 10 squatted to a bench partner pushes up like a box squat sit back slowly, breathe rock forward and explode upwards was cool..
Also I have been watching ergos vids on you tube and I have been slowing down all my reps controlling negatives and exploding controlled on the up strokes I do this to failure on the last sets and use different techniques to work passed failure on a cable machine some times depending i excersize choices keepng same routine but adapting this controlled lifting technique have done 2 workouts for all body like this accept legs and back twice like this and I see results better pump and don't have to use as heavy of a weight accept im strong as of lately. Incline bench lressed 275lbs in this controlled manner for 12 today and I look better
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This is getting a bump as we are
4/20
I bet the op is a major pot head to do this style of training...
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Damn straight lol
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Been doing 4 sets one of around 20 reps then 15, 12, 8-10ish aiming at failure or just before failure some times include drop sets same routines excersizes schemese blah blah schedule and every thing changing reps and weights getting better squeezes and pumps joints feel better now but that could b my supplementation choices😎💪 feeling strong looking leaner 215 lbs now update pic trying to look my best even on about 2gs of wet compounds
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Updated pic ???