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Getbig Main Boards => Gossip & Opinions => Topic started by: Stavios on October 23, 2008, 09:05:58 AM
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5 sets of squat
5 sets of leg press supersetted with leg extension
5 sets of stiff-leg deads supersetted with leg curl
3 sets of 40 lunges
what are you guys training today
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5 sets of squat
5 sets of leg press supersetted with leg extension
5 sets of stiff-leg deads supersetted with leg curl
3 sets of 40 lunges
You may get better results if you do more than 1 squat :P
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5 sets of squat
5 sets of leg press supersetted with leg extension
5 sets of stiff-leg deads supersetted with leg curl
3 sets of 40 lunges
what are you guys training today
I recall that aside from disguising your shoot zones, legs are your weakness.
Are all your leg workouts like this one?
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today was indeed leg day 8)
Quads
1. Leg Press 4 sets + 1 dropset
2. Smith Machine Front Squats
3. Leg Extension 4 sets + 2 dropsets
4. Walking Lunges 3 sets
Hams
1. Lying Leg Curl 4 sets + 1 dropset
2. Seated Leg Curl 21s 4 sets
:D
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today was indeed leg day 8)
Quads
1. Leg Press 4 sets + 1 dropset
2. Smith Machine Front Squats
3. Leg Extension 4 sets + 2 dropsets
4. Walking Lunges 3 sets
Hams
1. Lying Leg Curl 4 sets + 1 dropset
2. Seated Leg Curl 21s 4 sets
:D
dude you posted you're girls leg workout on accident
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i do legs on thursdays also. i hate this day
i am a pussy when it comes to legs. i think i am going to do 3 sets of squats, 3 sets of leg extensions, 4 sets of hamstring curls and 4 sets of calf raises.
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Stavios are you the guy who was ripped pretty hard, with tiny legs for your frame?
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From the looks of Bluto's legs, I'd say he squats 405 for 20 easily. But in all fairness, he said this pic was taken on a "fishing trip" last summer, so maybe he's been doing more squatting since then
(http://www.maggotdrowning.com/myphoto/Datafile6.asp?FileID=2801)
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dude you posted you're girls leg workout on accident
maybe girl legs are not so bad?
(http://image54.webshots.com/54/0/29/86/433002986ECUwmz_ph.jpg)
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maybe girl legs are not so bad?
(http://image54.webshots.com/54/0/29/86/433002986ECUwmz_ph.jpg)
cant see the pic :-\
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From the looks of Bluto's legs, I'd say he squats 405 for 20 easily. But in all fairness, he said this pic was taken on a "fishing trip" last summer, so maybe he's been doing more squatting since then
(http://www.maggotdrowning.com/myphoto/Datafile6.asp?FileID=2801)
Thats his twin retarted brother lenny ;D
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I recall that aside from disguising your shoot zones, legs are your weakness.
Are all your leg workouts like this one?
IMO Legs are not really my weakness but I do think they need more size.
usually my legs workouts look a little bit like this but I try to switch things up every workout
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Stavios are you the guy who was ripped pretty hard, with tiny legs for your frame?
I am the guy who is tiny all over ;D
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what is your height/weight in that pic, stav?
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what is your height/weight in that pic, stav?
5'10 190-193 lbs depending on the time of that day
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cant see the pic :-\
dang it
http://image54.webshots.com/54/0/29/86/433002986ECUwmz_ph.jpg
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5'10 190-193 lbs depending on the time of that day
Wow, what do your relatives weigh? Do they go heavy?
You look like you could hold 230 in contest shape on that frame.
You'd have to do a dumptruck full of drugs, or do it slow and take 10 years, but your frame looks like it could fill out in a major way.
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How much weight are you using on those lifts? I might try it on Saturday when I do legs. I have been starting out with leg presses lately because I actually feel losoe and warmed up after that, I then do squats or hack squats, followed by straight leg deads, and finish off with a couple of sets of leg extensions.
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Wow, what do your relatives weigh? Do they go heavy?
You look like you could hold 230 in contest shape on that frame.
You'd have to do a dumptruck full of drugs, or do it slow and take 10 years, but your frame looks like it could fill out in a major way.
every body is very skinny in my familly, exept one of my brother who is my height and also trains a little bit.
my other 2 brothers are 6'4 170 lbs and my dad is 5'10 150 lbs
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IMO Legs are not really my weakness but I do think they need more size.
usually my legs workouts look a little bit like this but I try to switch things up every workout
Great pic, what show was it from, how did you place?
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How much weight are you using on those lifts? I might try it on Saturday when I do legs. I have been starting out with leg presses lately because I actually feel losoe and warmed up after that, I then do squats or hack squats, followed by straight leg deads, and finish off with a couple of sets of leg extensions.
not very heavy this month, I have knee pain so I do higher reps.
the squat for example, I do 5 sets of 20 reps with 225
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every body is very skinny in my familly, exept one of my brother who is my height and also trains a little bit.
my other 2 brothers are 6'4 170 lbs and my dad is 5'10 150 lbs
I can understand why you got slaughtered, and were frustrated, in your weight class.
You have good height, and a sick v-taper. I hope you keep competing. You'll be a bad muther at age 25.
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Great pic, what show was it from, how did you place?
the quebec provincials, 4th out of 5 in the junior class :-X
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5 sets of squat
5 sets of leg press supersetted with leg extension
5 sets of stiff-leg deads supersetted with leg curl
3 sets of 40 lunges
what are you guys training today
i jus got back from the gym
heres exactly what i did
deadlifts
135 x 5
225 x 5
315 x 5
405 x 6
seated pulley rows
quarter stack x 5
half stack x 5
3/4 stack x 5
full stack x 12
machine t bar rows(stomach on the pad, incline becnh, pulling a bar with plates loaded)
2 plates x 5
4 plates x 8
pulldowns
half stack x 8
3/4 stack x 5
full stack x 5
pullovers on the pulleys using a v bar (ala dennis wolf)
half stack x 10
full stack x 8
full stack x 8
cardio walking for 25 minutes at 2.5mph 0 incline
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I can understand why you got slaughtered, and were frustrated, in your weight class.
You have good height, and a sick v-taper. I hope you keep competing. You'll be a bad muther at age 25.
thanks Rob !
I'll keep competing but I won't compete soon, I am searching for a house at the moment and next year my girlfriend and I would like to have a kid so I don't want to but a lot of time into dieting and training.
4 times a week is good for me right now
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Tbomz you back is getting stronger
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Legs was yesterday. Today is shoulders/traps later on in the evening. Here's what I plan on doing
Seated DB Press
Machine Overhead Press
Side DB Raises
Reverse Pec Deck
BB Shrugs
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i jus got back from the gym
heres exactly what i did
deadlifts
135 x 5
225 x 5
315 x 5
405 x 6
seated pulley rows
quarter stack x 5
half stack x 5
3/4 stack x 5
full stack x 12
machine t bar rows(stomach on the pad, incline becnh, pulling a bar with plates loaded)
2 plates x 5
4 plates x 8
pulldowns
half stack x 8
3/4 stack x 5
full stack x 5
pullovers on the pulleys using a v bar (ala dennis wolf)
half stack x 10
full stack x 8
full stack x 8
cardio walking for 25 minutes at 2.5mph 0 incline
good weights Dizzle !
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gracias stav and poly, however i was slacking today, doing a little ten day mini diet and only had some whey iso in my system and was drained.
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I break up Leg day into two separate days ./
Quads
_______
Smith Machine Squats X4
Front Squats X 2
Hack Squats x3
Leg Press X 3
Leg Ext. x 4
----
Then Abs
Hams/Calves
__________
Deadlifts X4
Leg Curl x4
Lower Back Ext x3
Calf Exercise #1 x4
Calf Exercise #2 x3
(then Tris and Traps)
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Current Weekly Split (tryin to bring up my arms)
Day 1 Chest , Biceps
Day 2 Back, Tricepts
Day 3 Quads, Abs
Day 4 Shoulders, Bis
Day 5 Hams, Calves, Traps, Tris
Day 6 Cardio (b-ball, running, Abs at home, ect)
Day 7 Rest, blaze, ect...
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dude you posted you're girls leg workout on accident
hahahhaa, i was gonna say, he's the typical guy who does every exercise except the one that counts.
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hahahhaa, i was gonna say, he's the typical guy who does every exercise except the one that counts.
Maybe "Bobby" doesn't want Platz-like quads? :D
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Maybe "Bobby" doesn't want Platz-like quads? :D
it always makes me laugh when you see these guys thinking they're hardcore by doing all this smith machine front squat, reverse lunges, high rep leg extensions, sissy squats and all this other bullshit. ::)
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it always makes me laugh when you see these guys thinking they're hardcore by doing all this smith machine front squat, reverse lunges, high rep leg extensions, sissy squats and all this other bullshit. ::)
There's a bunch of personal trainers at my gym who are into the whole "functional" bullshit... I really don't see how doing these nonsense "birddogs, planks, spider kicks, lunge curls, sissy squats" are more functional than doing deads, squats, overhead presses. One of them can only deadlift 185lbs for a couple reps, yet he has the nerve to say my training style isn't functional... gimme a fuckin break.
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Today is DE press day
-Close grip floor press with chains x 3
-Clean and press x 3
-Upright rows x 3
-JM press x 3
8)
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Today is DE press day
-Close grip floor press with chains x 3
-Clean and press x 3
-Upright rows x 3
-JM press x 3
8)
Looks like a badass workout
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Today is DE press day
-Close grip floor press with chains x 3
-Clean and press x 3
-Upright rows x 3
-JM press x 3
8)
Damn, upright rows for only three reps!? You use that as a strength building exercise?
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Damn, upright rows for only three reps!? You use that as a strength building exercise?
3 sets
Reps vary by periodization schedule, not worth listing.
8)
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How big are u OVERLOAD?
I seen alot of good advice from you.
Do u have a powerlifter type physique
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How big are u OVERLOAD?
I seen alot of good advice from you.
Do u have a powerlifter type physique
6' 237lbs at about 10% BF
Nothing impressive to be honest.
Used to weight 250-260.
8)
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legs for me
4 sets squats
5 sets deadlifts
5 sets good mornings
abs and calves
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today is a max clean and jerk day, after c&j probably will hit some light snatches, finish with 5 sets of front or back squats, not decided yet which ones.
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IMO Legs are not really my weakness but I do think they need more size.
usually my legs workouts look a little bit like this but I try to switch things up every workout
Stavios
you're big enough for a natural
legs need some work, but upper body is good :)
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5 sets of squat
5 sets of leg press supersetted with leg extension
5 sets of stiff-leg deads supersetted with leg curl
3 sets of 40 lunges
what are you guys training today
WOW! Nice workout bro! lots of good solid compound movements.
Heres what I did today
Back and Bi's
** I do warmups but I only count "working sets"
Bent over Rows: 2 sets 6-8 reps; 1 drop set of 15
Underhand grip Pulldowns: 1 set 10 reps in rest pause fashion. 6, 2, and 2.
Machine Rows: 2 sets of 6-8
Deadlfts: 1 set of 6
BB Bicep Curls: 2 sets of 6-8
Alt DB Curls: 1 set of 17 rest pause. 9, 4, and 4.
Extreme Stretches for both back and biceps 45 seconds each.
Then 30 min on the step mill at 5 speed
Thats it ;D
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you are my age and actually want a kid????
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Stavios
you're big enough for a natural
legs need some work, but upper body is good :)
He's not natural.
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leg day for me---wake up, scratch balls, eat burger king, play online poker, think about getting a job, read about people doing legs on getbig, recover
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leg day for me---wake up, scratch balls, eat burger king, play online poker, think about getting a job, read about people doing legs on getbig, recover
;D
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He's not natural.
he's not? ??? ??? ??? ??? ??? ??? ??? ??? ??? ??? ??? ???
..... is he getting fake steroids like Sebastian? :-\
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Trained legs today as well.
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he's not? ??? ??? ??? ??? ??? ??? ??? ??? ??? ??? ??? ???
..... is he getting fake steroids like Sebastian? :-\
Stavios looks awesome. Hes probably in the best shape of any poster on getbig, and has pro level potential. So bashing him doesnt really work. :-\
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you are my age and actually want a kid????
I am 21, I think you are younger than me no ?
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Stavios looks awesome. Hes probably in the best shape of any poster on getbig, and has pro level potential. So bashing him doesnt really work. :-\
Agreed.
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I am 21, I think you are younger than me no ?
Had my first kid at 22, and I have no regrets.
There is no "right time" to have a kid Stavy, just be a good father, thats all u have to do, and there is no right age for that ;D
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..... is he getting fake steroids like Sebastian? :-\
Must be :-\
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Had my first kid at 22, and I have no regrets.
There is no "right time" to have a kid Stavy, just be a good father, thats all u have to do, and there is no right age for that ;D
I agree !
Most people tell me that I should go out at clubs and party at my age but I don't enjoy that so what gives
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Stavios looks awesome. Hes probably in the best shape of any poster on getbig, and has pro level potential. So bashing him doesnt really work. :-\
I wasn't bashing him in any way
I think he looks great
I just thought he was a natural ???
and Rob said to add more muscle he would have to take a shit load of steroids...so again..I really did think he was natural :-\
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I agree !
Most people tell me that I should go out at clubs and party at my age but I don't enjoy that so what gives
yea i was never a big partier myself.
We werent trying to have a kid, but when it happened i was happy. I finished college, have a pretty damn good job, and am living happily ever after, so go have a kid, and enjoy being a young father.
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I wasn't bashing him in any way
I think he looks great
I just thought he was a natural ???
and Rob said to add more muscle he would have to take a shit load of steroids...so again..I really did think he was natural :-\
I am only 21 so obviously I won't have the muscle mass of a guy who is 30 years old.
I know a few guys get huge at my age like Trey Brewer and Antoine Vaillant but they are unique.
Also, I don't really react that well to AAS
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yea i was never a big partier myself.
We werent trying to have a kid, but when it happened i was happy. I finished college, have a pretty damn good job, and am living happily ever after, so go have a kid, and enjoy being a young father.
will do 8)
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I agree !
Most people tell me that I should go out at clubs and party at my age but I don't enjoy that so what gives
The good thing is, if you do it now, you can toss them out when you're still in your 30s and then party on!
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I am only 21 so obviously I won't have the muscle mass of a guy who is 30 years old.
I know a few guys get huge at my age like Trey Brewer and Antoine Vaillant but they are unique.
Also, I don't really react that well to AAS
You react well. At age 21, that's an amazing physique, on or off.
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I wasn't bashing him in any way
I think he looks great
I just thought he was a natural ???
and Rob said to add more muscle he would have to take a shit load of steroids...so again..I really did think he was natural :-\
of course he isnt natural, look at him, hed be one of the best naturals on the planet if he was lol.
And I have to disagree with Rob, stavi could easily put 250-260lbs on that frame not 230 as Rob said.
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The good thing is, if you do it now, you can toss them out when your still in your 30s and then party on!
LOL !
I don't think I will ever want to party on ;D
I hate being in clubs, too much people... you don't have place to move.. it gets me agressive
If I go to a club, usually I'll arrive at 00h00 and at 00h30 I am ready to leave
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I am only 21 so obviously I won't have the muscle mass of a guy who is 30 years old.
I know a few guys get huge at my age like Trey Brewer and Antoine Vaillant but they are unique.
Also, I don't really react that well to AAS
meh, we all gotta do it, it takes time
I have only been working out for a year with 2 months off cuz of gym strike, and haven't worked out since the end of august
so only 8 months
I have already built a good physique in those 8 months despite having a 6 foot 7 inch frame to fill
and guys on here judge me like I have been training for decades and I'm 5 foot 5
those same guys still look like shit in comparison despite having 15 years of training under their belt :D
Best of luck 8)
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of course he isnt natural, look at him, hed be one of the best naturals on the planet if he was lol.
And I have to disagree with Rob, stavi could easily put 250-260lbs on that frame not 230 as Rob said.
:o
flexington..... you do know that Kevin Levrone was like 245 at 5'10 right? :o
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I hate being in clubs, too much people... you don't have place to move.. it gets me agressive
If I go to a club, usually I'll arrive at 00h00 and at 00h30 I am ready to leave
Same here, never understood what's so great about a room full of people and smoke where you can only shout at each other.
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Same here, never understood what's so great about a room full of people and smoke where you can only shout at each other.
same here, I don't do "clubbing"
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LOL !
I don't think I will ever want to party on ;D
I hate being in clubs, too much people... you don't have place to move.. it gets me agressive
If I go to a club, usually I'll arrive at 00h00 and at 00h30 I am ready to leave
and you feel like a freak/monster around the 150 lb skinny/fat twinks on the dancefloor
that, and the fact that its tiresome answering how 'much do you bench?' and listening to what some loser used to bench.
did i get that right or is that just my experience :D
(not that im anything near a monster but around regular people it feels like it sometimes lol)
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and you feel like a freak/monster around the 150 lb skinny/fat twinks on the dancefloor
that, and the fact that its tiresome answering how 'much do you bench?' and listening to what some loser used to bench.
did i get that right or is that just my experience :D
(not that im anything near a monster but around regular people it feels like it sometimes lol)
not soo much for me ! ;D
I feel skinny even when I got up to 242 lbs this summer
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not soo much for me ! ;D
I feel skinny even when I got up to 242 lbs this summer
well thats in your mind comparing yourself to other bodybuilders?
you never feel to big when with regular people?
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well thats in your mind comparing yourself to other bodybuilders?
you never feel to big when with regular people?
nop !
my brother is only 180 lbs and I feel the same size as him
very weird
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nop !
my brother is only 180 lbs and I feel the same size as him
very weird
haha ok maybe your suffering from "bigorexia" then :D
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it always makes me laugh when you see these guys thinking they're hardcore by doing all this smith machine front squat, reverse lunges, high rep leg extensions, sissy squats and all this other bullshit. ::)
i bet if most of these guys droped what they are doing.. and only focused on 4 or 5 exersizes they would be much bigger and stronger. bench,squat,dead, rotate around dips,cgbp,pullups....
but you cant convince anyone to do that though. everyone thinks they need to do every exersize known to man to ''hit all parts of the muscle'' and ''get a pump'',,because thats what flex mag tells them to do.
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meh, we all gotta do it, it takes time
I have only been working out for a year with 2 months off cuz of gym strike, and haven't worked out since the end of august
so only 8 months
I have already built a good physique in those 8 months despite having a 6 foot 7 inch frame to fill
and guys on here judge me like I have been training for decades and I'm 5 foot 5
those same guys still look like shit in comparison despite having 15 years of training under their belt :D
Best of luck 8)
Do you think Jay, Dex got that big off their first cycle??? It takes time, and Savios looks great for being only 21. Your one year of training has obviously been a waste of time if you think steroids enough muscle on you in a few months. Of course people will judge you, you make ass hole remarks to a bodybuilder who has a physique far superior than yours. What ever Stav is taking is working.
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:o
flexington..... you do know that Kevin Levrone was like 245 at 5'10 right? :o
stavios is about 5'11 with super wide shoulders he can put 250 on that frame in contest shape if he so chooses.
And towards the end of his career kevin was in the upper 250's.
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I dont feel big next to people though people always comment on it.
A girl i was serving in work other day was in with her friends form school...went to me "look at the size of your shoulders...built like a tank" and laughed. I smiled. Its nice to hear things like that at times though if there was a queue or more than 1 or 2 of her friends i would be embarassed.
I hate clubs also. Sweaty smokey and people are assholes when drink always looking to start a fight
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i bet if most of these guys droped what they are doing.. and only focused on 4 or 5 exersizes they would be much bigger and stronger. bench,squat,dead, rotate around dips,cgbp,pullups....
but you cant convince anyone to do that though. everyone thinks they need to do every exersize known to man to ''hit all parts of the muscle'' and ''get a pump'',,because thats what flex mag tells them to do.
imo the "getting a pump" part is of no importance when it commes to building muscle.
whats important is to hit the musle with a variety of rep ranges, heavy, moderate, and light.. to stimulate all types of musce fibers and with that commes the pump which is of no real importance..
this is what seperates a bodybuilder from a powerlifter and what you describe is a powerlifter...
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About to do legs today as well:
Walking lunges with 25lb dumbells superset with leg extensions 20, 15, 12, 10, 8
Squats starting with 135: 20, 15, 12, 10, 8 probably end with 225 (monster weights I know :)), but I go ass to ankles.
Leg Press 20, 15, 12, 10, 8 with hellraisers( stand up grab handles of leg press, stand on just your heels and do squats with no weight for same reps as the leg press set, burns like hell ;D)
Calf walks: hold 45's and walk on balls of toes, looks stupid but really works to seperate the calves, followed by standing calf raises on smith machine barefoot.
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stavios is about 5'11 with super wide shoulders he can put 250 on that frame in contest shape if he so chooses.
And towards the end of his career kevin was in the upper 250's.
he was 245 at Mr. O 2002
243 olympia 2003
you do know that Kevin had the best shoulders in bodybuilding history...right? ;D
lets not worry about stavios, he is doing good
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Do you think Jay, Dex got that big off their first cycle??? It takes time, and Savios looks great for being only 21. Your one year of training has obviously been a waste of time if you think steroids enough muscle on you in a few months Of course people will judge you, you make ass hole remarks to a bodybuilder who has a physique far superior than yours. What ever Stav is taking is working.
now...what the fuck does that mean?
I know you're a gimmick but you can't even speak english? ::)
biatch
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I thought Stavious was retiring ???
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Stavios has a tremendous physique!
Broad as a barn door!
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yeah stavios is one of the elite Levroneites 8)
though i don't understand why a pussy wrecking machine would want to have a kid at such a young age
have you thought this all the way through bro?
E
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I am 22 and cant wait to have kids.
Its the whole point of life :)
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Its the whole point of life :)
i disagree
E
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Almost every ;living thing has the ability to reproduce.
Plants animals and humans :)
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I am 22 and cant wait to have kids.
Its the whole point of life :)
:-\
Kids will ruin your life. So will having a full time girlfriend, or heaven forbid, a wife :-X
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nop !
my brother is only 180 lbs and I feel the same size as him
very weird
my bro is 160, my height, and i think he has more muscle than me. >:(
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:-\
Kids will ruin your life. So will having a full time girlfriend, or heaven forbid, a wife :-X
Haha
Dont worry i am not actively looking.
When/If i get married I onlu gonna do it once and only have kids to the same woman.
well...thats the plan lol
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imo the "getting a pump" part is of no importance when it commes to building muscle.
whats important is to hit the musle with a variety of rep ranges, heavy, moderate, and light.. to stimulate all types of musce fibers and with that commes the pump which is of no real importance..
this is what seperates a bodybuilder from a powerlifter and what you describe is a powerlifter...
what you pointed out im not arguing. which is in regards to rep ranges. my original post is pointing out the useless exercises.
ex: military press, followed by db press, followed by hammer shoulder press..
shit, if your front delts wernt fried after the military press, your doing something wrong. if you need 3 pressing movements for shoulders you need to step it up.
pick a good solid exercise and progress on it. im only doing military presses now for shoulders. used to bomb them from every angle. its weird because now my side delts are bigger then when i was doing laterals.
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Do the best erercises and get good at them.
My main builders are
bench
chins
military press
squats
deads
dips
barbell rows
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my bro is 160, my height, and i think he has more muscle than me. >:(
and he doesn't even spend any money on AAS ;D
...... joke :D
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imo the "getting a pump" part is of no importance when it commes to building muscle.
not true. the pump contributes alot to growth. BUT gettign a pump does not = growth. however, training hard without getting a pump will result in less growth (if any at all) than training hard and getting a good pump. if training is equal, and the only variable is the pump, the better the pump the more the growth. BUT, again, i reinterate, the pump in of itself does not = growth. however, again, it does contribute to growth.
hopefully that makes sense a little bit.
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and he doesn't even spend any money on AAS ;D
...... joke :D
you right, no AAS, and also he eats only 3 meals a day and at times will spend 24 hours hiking up hills in temperatures over 150 degrees wearing a full body suit with tons of gear on his back. catabolism at its finest..
which is why it makes me mad i think he is more muscled than i
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you right, no AAS, and also he eats only 3 meals a day and at times will spend 24 hours hiking up hills in temperatures over 150 degrees wearing a full body suit with tons of gear on his back. catabolism at its finest..
which is why it makes me mad i think he is more muscled than i
LOL
are you sure you both have the same parents? ;D
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i bet if most of these guys droped what they are doing.. and only focused on 4 or 5 exersizes they would be much bigger and stronger. bench,squat,dead, rotate around dips,cgbp,pullups....
but you cant convince anyone to do that though. everyone thinks they need to do every exersize known to man to ''hit all parts of the muscle'' and ''get a pump'',,because thats what flex mag tells them to do.
yep, progressive weight on the squat.....over the years u could even work up to 900lb,,,and have legs like this guy ::)
(http://i400.photobucket.com/albums/pp83/wolf757_photo/Jp.jpg?t=1224799477)
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yep, progressive weight on the squat.....over the years u could even work up to 900lb,,,and have legs like this guy ::)
(http://i400.photobucket.com/albums/pp83/wolf757_photo/Jp.jpg?t=1224799477)
i'll gaurantee you that Jason's legs still measure at least 28 inches around or probably more, just because he doesn't have bodybuilder outside sweep and teardrop development doesn't mean his legs aren't very big, the guy is 300 pounds and squats 900 pounds, if you stood next to him and saw those legs i'd bet they're massive.
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Just look small the way lousiana looks amnll next to texas :)
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i'll gaurantee you that Jason's legs still measure at least 28 inches around or probably more, just because he doesn't have bodybuilder outside sweep and teardrop development doesn't mean his legs aren't very big, the guy is 300 pounds and squats 900 pounds, if you stood next to him and saw those legs i'd bet they're massive.
Not only would they say his legs looked massive, but they'd most likely shit there pants in fear as well.
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Not only would they say his legs looked massive, but they'd most likely shit there pants in fear as well.
The dude is as big as a fucking house and strong as an ox. But of course the haters will always hate. ::)
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The dude is as big as a fucking house and strong as an ox. But of course the haters will always hate. ::)
exactly, dude is 300 pounds and deadlifts 700 and squats 900, he nearly got his arm blown off in Iraq or Afghanistan can't remember which one it was and because of that he can't bench but i'll gaurantee you it was good too before the injury.
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yep, progressive weight on the squat.....over the years u could even work up to 900lb,,,and have legs like this guy ::)
(http://i400.photobucket.com/albums/pp83/wolf757_photo/Jp.jpg?t=1224799477)
this is what happens when a powerlifter diets down. is he missing any bodyparts from not doing front raises and kickbacks?
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this is what happens when a powerlifter diets down. is he missing any bodyparts from not doing front raises and kickbacks?
Gulledge is a huge strong mofo.
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I am 21, I think you are younger than me no ?
im 19... i thought you were my age!
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Gulledge is a huge strong mofo.
most definitely
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I have been nursing an IT band issue on my left leg. I can't squat right now, but I have taken to high rep extensions followed by high rep leg presses to keep my legs up and it has been going pretty good. I do 2 sets to failure on the extensions and then proceed to the leg press for 2 sets to near failure of 25-30 reps on the first set and 20-25 on the 2nd.
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5 sets of squat
5 sets of leg press supersetted with leg extension
5 sets of stiff-leg deads supersetted with leg curl
3 sets of 40 lunges
what are you guys training today
OUCH!!.........I would have a hard time walking a golf course if I did that :D
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most definitely
that's not Kevin Levrone ;D
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Christ, you can tell that's a back that's familiar with deadlifting. Serious hard-earned muscle mass there. No joke.
SNX I want your opinion on this :-\
It's written by Tom Venuto
The primary difference between the effects of rep ranges on the adaptive response depends on whether the load affects neural factors (low reps) or metabolic factors (higher reps). When you train with low reps (1 - 5), the adaptations that make you stronger are mostly neurological: You develop an increased ability to recruit more muscle fibers, you stimulate the higher threshold fibers that are not activated with high rep, low weight sets, you decrease neuromuscular inhibition, and there is increased coordination between the muscle groups. However, with low reps, the hypertrophy (size increase) of the muscle fibers is minimal.
In other words, reps under 6 make you stronger, but they don’t necessarily make you bigger because the strength gains come from adaptations in the nervous system - the muscle fibers and other muscle cell structures do not hypertrophy (enlarge). This explains why certain athletes, powerlifters and Olympic lifters can be wicked strong but they don’t look as strong as they are.
When you train with medium reps (6-12) the adaptations are more metabolic and cellular and only moderately neurological. This is why 6-12 reps is the range most often recommended for bodybuilding and hypertrophy. You get bigger and stronger in this rep range, but your strength gains are not maximal. This explains why some bodybuilders look stronger than they are (and why they are often the brunt of jokes made by powerlifters and weight lifters; i.e. “big, weak, slow, useless muscles”, ha ha).
When you train with higher reps (13-20+), the adaptations are mostly metabolic and cellular. This rep range produces local muscular endurance, a small degree of hypertrophy in certain cellular components such as the mitochondria and the capillaries, and very little strength.
There is not a distinct line where neural adaptations end and structural/metabolic adaptations begin; rather it is a continuum, like temperature or colors of a rainbow.
For example, when you train in the 6-8 rep range, the adaptations are still somewhat neural, but also metabolic/structural: In this rep range, you get excellent strength gains and also excellent hypertrophy. In the 8-12 rep range, there is still some neural adaptation, but less than the 6-8 range and much less than the 1-5 range. The advantage of the 8-12 rep range is that you get maximal hypertrophy (this is the best rep range for pure size increases when strength is not the number one concern). You will also get stronger, of course, but not nearly to the degree as you would training with lower reps.
Rep range Percent of 1 rep max Training Effect Goal desired
1-5 reps 85-100% Neural Strength & power, little hypertrophy
6-8 reps 75-85% Neural & metabolic Strength & Hypertrophy
9-12 reps 70-75% Metabolic & Neural Hypertrophy & some strength
13-20+ reps 60-70% Metabolic local endurance, some hypertrophy, little strength
Now, what exactly happens inside the muscle to make it get bigger and not necessarily stronger? Quite simply, ALL the structures inside the muscle cell grow when exposed to the appropriate training stimulus.
Remember back in high school when you had to memorize those diagrams of cellular anatomy (or you would get an F in the class)? There were all kinds of organelles and cell structures such as the endoplasmic reticulum, the mitochondria, the golgi complex, ribosomes, centrioles, Lysosomes, and cytoplasm. Remember all that stuff?
If you’re anything like me, you defied your biology teacher to explain the reason why you had to memorize all that crap and what good it would do you in the "real world." Well, now that you're in the "real world" and you want strength and muscles, here you go:
A muscle cell has all the same cell structures as other body cells, and they all take up space. When speaking of the muscle cell, you mostly hear about the mitochondria (the cellular powerhouse where energy production takes place), the myofibrils (the actual muscle fibers themselves) and the fluid inside the cell (called cytoplasm in other body cells, or in the case of the muscle cell, its called sarcoplasm).
Myofibrillar hypertrophy is caused most effectively in the 6-8 rep range. This contributes to the most visible increases in muscle mass and cross sectional width. However, that doesn’t mean you should only train in the 6-8 rep range. If you want to make the other "stuff" in the muscle cell grow as well, you should train in all rep ranges. The mitochondria and sarcoplasm also take up a substantial amount of space in the muscle cell and they are best stimulated with high reps. High rep training can also stimulate increased capillarization in the muscle (just ask former Mr. Universe and Mr. Legs himself, Tom Platz, about the effectiveness of high rep leg training done in addition to the low and medium rep training).
In addition, there is more than one type of muscle fiber: you have slow twitch (type I) and fast twitch (type IIa and IIb). Slow twitch muscle fibers also hypertrophy from higher reps (although they have the least potential for size increases, which is why you should spend more time below 13 reps if it's muscle mass you're after).
So here’s the take home lesson: If you’re an athlete and your primary goal is strength and power for improved sports performance, then a good majority of your training is going to be in the 1-5 rep range. This will help make you stronger, faster and more powerful without adding muscle bulk. If you’re a bodybuilder and your primary goal is muscle mass, then the majority of your training should be done in the 6-12 rep range, but you should also do a little bit of training in the 3-5 rep range for power and strength, which will later facilitate hypertrophy (and prevent the powerlifters from making fun of you), and you should do a little bit of training in the 13-20+ rep range to facilitate the development of slow twitch muscle fiber, build mitochondrial density and increase capillarization.
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Lots of stuff right. He's read enough to know some things.
He gets it basically wrong on the "low reps = little hypertrophy" theory though. There's no magic that happens at six reps. It's like saying "1 g protein/lb of bodyweight". It's arbitrary. It's so common in bodybuilding that to question it is heresay.
Meta-analysis of published research (about as close to an answer as you're going to get) shows hypertrophy maximizes at 85% of a 1RM or higher. I'll give an example.
My max bench is 390. Not a pound more. 85% of that is 330 lbs. I can tell you right now I don't have a hope in hell of doing a set of 330 for 6 reps. Maybe one set, if I bust a gut, maybe get a forced rep. Then, I'm done. I can't do a second set.
So that pretty much precludes 6 reps as being ideal for a guy like me. I can press 330 for sets of 3 though, maybe 4. And I can do a few sets with that.
Essentially, I know I can do 305 for a set of 6 and rattle it off strong. That's 78% of my 1RM. Not chump change, but not ideal. Will I still gain size? Yes. But not as fast as if I'd lifted 85% or higher. And the other key factor -- the bodypart need between 50 and 70 reps per 5 day period with that heavy weight. If I'm toying with 78%, I'll probably need to do more reps. And even then, I might not high the high threshold fibers.
I don't understand why he believes that heavy weights do recruit high threshold fibers (he says this), yet believes that doesn't lead to growth. It doesn't make sense. If you target a fiber with enough resistance, you damage it. Then, it grows. Especially a type II fiber -- they're most prone to growth.
Yes -- heavy weights bring neurological adaptation. But he's got it wrong. The adaptation, neurally, happens when you force the muscle fibers to contract against a resistance. Fibers fire on the all-or-nothing principle. He should know that. Type I fibers fire first. If they can't move the weight, more motor neurons are recruited and cause fiber group contractions until the weight moves. If that means you have to recruit all fibers, then so be it. But the last ones to get recruited are type II -- the most prone to growth.
So if you use heavy weights to teach motor neural recruitment of type II fibers (by essentially teaching your muscle to recruit all fibers), then you're going to grow as fast as possible. Light weights don't hit type II fibers -- simply physiological fact.
Research agrees that on any strength training program, the primary gains are always neurological in nature (i.e. your body learns how to do the work). Only after several weeks does hypertrophy begin to happen in earnest, peaking around the 6-8 week mark. More research needs to be done on this though. Most studies don't last past the 12 week mark, so it's tough to tell.
His example of "powerlifting vs bodybuilding" muscle size/strength is empirical and flawed. Look at superheavyweight powerlifters. Those guys look small to you? Not to me. They're giants. If they lost fat, they'd be huge bodybuilders. Bb'ers look the way they do because of bone structure, genetic shapes of muscle bellies, etc...Also, most of the world's best bb'ers would look the way they do no matter how they train -- they are gifted to look a certain way. Saying that a pro's training produces a certain look is flawed logic. Their genetics produce that look.
Overall, I don't agree with the basic premise of his piece.
50-70 contractions per 5 days with 85% weight, very interesting concept
most pros seem not to even know what makes a muscle grow ???
seriously, they all train wrong, in non productive fashion
for "sarcoplasmic" hypertrophy and pump weights ::)
but I guess with enough drugs and genetics anything will give you results
on a sidenote, you bench 400 pounds! :o very impressive
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I am 22 and cant wait to have kids.
Its the whole point of life :)
You don`t know what you`re talking about.
You have been indoctrinated.
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5 sets of squat
5 sets of leg press supersetted with leg extension
5 sets of stiff-leg deads supersetted with leg curl
3 sets of 40 lunges
what are you guys training today
How many reps per set? Fuck, that seems a lot of reps even for legs. Don't you train calves during your leg workout?
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How many reps per set? Fuck, that seems a lot of reps even for legs. Don't you train calves during your leg workout?
this month I do high reps because I have major knee pain so I want to give them a break.
20 reps for the squats
25 reps for the leg presse and 20 reps for the extensions.
12 reps for stiff-deads, 12 reps for leg curls
and 40 steps for the lunges
I never train calves with my legs, I hate training legs so once I am finished with that I just want to go home.
I train calves on monday and on friday at the end of other workouts
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today i did shoulders
exact workout
bent over rear laterals
20 lb dumbells X 10
40 lb dumbells X 6
50 lb dumbells X 6
70 lb dumbells X 8
reverse pec dec
few notches down X 6
few more notches down X 6
about 3/4 stack X 8
side laterals
25 lb dumbells X 5
35 lb dumbells X 5
45 lb dumbells X 5
55 lb dumbells X 5
65 lb dumbells X 8
military press
135 X 5
185 X 5
225 X 6
cable side laterals
few notches down X 4
few more notches down X 4
few more notches down X 8
upright rows with olympic bar
quarter each side X 5
2 quaretsr each sie X 5
3 quarters each side X 3
standing calve raises
few notches down X 5
whole stack X 10
cardio treadmill walking 10 minutes
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Don't get so worked up dave :D
Personally, front squats hits the quads much better than regular squats. When i train legs my first priority is quads not glutes. i get much better results training like this. On regular squats, glutes and lower back give out before quads. Therefore i use legpress as the first exercise.
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You don`t know what you`re talking about.
You have been indoctrinated.
These are my own thoughts
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Don't get so worked up dave :D
Personally, front squats hits the quads much better than regular squats. When i train legs my first priority is quads not glutes. i get much better results training like this. On regular squats, glutes and lower back give out before quads. Therefore i use legpress as the first exercise.
::)
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Don't get so worked up dave :D
Personally, front squats hits the quads much better than regular squats. When i train legs my first priority is quads not glutes. i get much better results training like this. On regular squats, glutes and lower back give out before quads. Therefore i use legpress as the first exercise.
Then you're not squatting right.
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just got back from doing arms
v bar push downs
1/4 stack X 5
3/4 stack X 5
full stack X 5
fullstack + 25plate X 8
fullstack +45 lb pate X 8
cg bench press
135 X 5
225 X 5
295 X 6
overhead dumbell extensions
100lb dumbell X 5
130lb dumbell X 6
straight bar pushdowns
1/2 stack X 5
full stack X 5
fullstack + 25 lb plate X 8
fullstack + 25 lb plate X 8
barbell curls
empty bar X 6
25 each side X 6
two 25's each side X 7
preacher curls
25 per side X 5
two 25 per sidee X 5
two 25+ one 10 per side X 6
done
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Why don't you just start a training log on the training board? ::)
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why dont you go smoke a joint you uptight motha fucka :P
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why dont you go smoke a joint you uptight motha fucka :P
Weeds for ni66ers.
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just got back from doing arms
v bar push downs
1/4 stack X 5
3/4 stack X 5
full stack X 5
fullstack + 25plate X 8
fullstack +45 lb pate X 8
cg bench press
135 X 5
225 X 5
295 X 6
overhead dumbell extensions
100lb dumbell X 5
130lb dumbell X 6
straight bar pushdowns
1/2 stack X 5
full stack X 5
fullstack + 25 lb plate X 8
fullstack + 25 lb plate X 8
barbell curls
empty bar X 6
25 each side X 6
two 25's each side X 7
preacher curls
25 per side X 5
two 25 per sidee X 5
two 25+ one 10 per side X 6
done
You left out how many mg's/g's of aas you injected this week.
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5 sets of squat
5 sets of leg press supersetted with leg extension
5 sets of stiff-leg deads supersetted with leg curl
3 sets of 40 lunges
what are you guys training today
That's quite a workout friend.
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5 sets extensions
5 sets leg curls
5 sets calf raises
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5 sets extensions
5 sets leg curls
5 sets calf raises
BRUTAL ::)
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nop !
my brother is only 180 lbs and I feel the same size as him
very weird
your mind is just right for BB.....insecure and wanting size
btw, great lines and structure.....in 5-6 years you'll be in your absolute prime....that's going to be something to see
I'd keep snapping / videoing away dude, tracking your progress...........in 20-30 years you'll want to look back at how good you once looked....keep at it
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your mind is just right for BB.....insecure and wanting size
btw, great lines and structure.....in 5-6 years you'll be in your absolute prime....that's going to be something to see
I'd keep snapping / videoing away dude, tracking your progress...........in 20-30 years you'll want to look back at how good you once looked....keep at it
thanks man, very nice of you to say that
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Ok, fucker, that is one hard work out. I tried it on Saturday and it kicked my ass!!! High reps are hard, I felt really winded, maybe I need to start doing some cardio. I did not even come close to finishing the lunges, down and back once and I was done. Felt like I did something tho, nice to mix things up.
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Ok, fucker, that is one hard work out. I tried it on Saturday and it kicked my ass!!! High reps are hard, I felt really winded, maybe I need to start doing some cardio. I did not even come close to finishing the lunges, down and back once and I was done. Felt like I did something tho, nice to mix things up.
yeah lunges are a bitch !
especially 40 steps :-X
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yeah lunges are a bitch !
especially 40 steps :-X
lunges are fuckin dangerous
I don't know why people do them ???
just ask victor martinez
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lunges are fuckin dangerous
I don't know why people do them ???
just ask victor martinez
MAYBE............. Because they work???
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MAYBE............. Because they work???
there are much safer leg exercises though :-\
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there are much safer leg exercises though :-\
Oh I forgot. The man who squats over 500 for reps. How silly of me to even debate... (sits down and listens attentivly) Do carry on!
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lunges are fuckin dangerous
I don't know why people do them ???
just ask victor martinez
Not dangerous at all if you use a weight you can control. One of the best all around leg exercises there are... Victor would agree.
Victor Martinez got injured playing football in high school. He said the patella tendon would eventually fully tear because it was already partly detatched. Victor wanted to wait until it fully detatched as opposed to going to the surgeon and having him do it. It was inevitable and the lunges had nothing to do with it. It wasn't even a work set.
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Not dangerous at all if you use a weight you can control. One of the best all around leg exercises there are... Victor would agree.
Victor Martinez got injured playing football in high school. He said the patella tendon would eventually fully tear because it was already partly detatched. Victor wanted to wait until it fully detatched as opposed to going to the surgeon and having him do it. It was inevitable and the lunges had nothing to do with it. It wasn't even a work set.
that's got to be a fucked up feeling waiting for your tendon to fully detatch :o
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today i did shoulders
exact workout
bent over rear laterals
20 lb dumbells X 10
40 lb dumbells X 6
50 lb dumbells X 6
70 lb dumbells X 8
reverse pec dec
few notches down X 6
few more notches down X 6
about 3/4 stack X 8
side laterals
25 lb dumbells X 5
35 lb dumbells X 5
45 lb dumbells X 5
55 lb dumbells X 5
65 lb dumbells X 8
military press
135 X 5
185 X 5
225 X 6
cable side laterals
few notches down X 4
few more notches down X 4
few more notches down X 8
upright rows with olympic bar
quarter each side X 5
2 quaretsr each sie X 5
3 quarters each side X 3
standing calve raises
few notches down X 5
whole stack X 10
cardio treadmill walking 10 minutes
Are you just trying to get people to bite or what?