Getbig Bodybuilding, Figure and Fitness Forums
Getbig Main Boards => Gossip & Opinions => Topic started by: thegamechanger on May 27, 2015, 04:58:41 AM
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to go to the gym week after week month after month year after year with no clear goals is a mistake
goal setting is important!
i will buy a measuring tape and measure my legs and i will train them twice a week for 2 months using only the following exercises:
leg press
seated leg curl
that. is. it !
i believe i can make NOTICABLE gains on my legs in this short time, using only the two excersises mentioned above!
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Squat and stiff leg deadlift with bar or dumbbell
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what kind of set/rep scheme you thinking of doing or just gonna go by how you feel?
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Pics of your vagina?
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I've been training legs twice a week for about a year...it's made quite a difference.
I agree with squats and straight leg deadlifts but I also do walking lunges.
I train them as heavy as possible when my body allows...
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Squat and stiff leg deadlift with bar or dumbbell
Great basic movements but hella rough on the lower back.
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Great basic movements but hella rough on the lower back.
Bah, 135 squats are rather easy on the back, lol...
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what kind of set/rep scheme you thinking of doing or just gonna go by how you feel?
ill probably mix em up like 4x12 and then for the other weekly session might try a little higher like 3x20 or something
oh yeah ill do some calves too, maybe one leg standing calf raise
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ill probably mix em up like 4x12 and then for the other weekly session might try a little higher like 3x20 or something
oh yeah ill do some calves too, maybe one leg standing calf raise
aaaaahhh, the ol' 1 leg calf raise w/ DB.
An effective , under rated movement for the calf.
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ill probably mix em up like 4x12 and then for the other weekly session might try a little higher like 3x20 or something
oh yeah ill do some calves too, maybe one leg standing calf raise
Could do some unilateral leg training as well for variety.
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Could do some unilateral leg training as well for variety.
Perhaps some 2 handed middle leg training for fun? :-*
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You are really doing a disservice to your quads by skipping the leg adductor machine.
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Perhaps some 2 handed middle leg training for fun? :-*
you doug deep to get that one, lol!
Better bring an extra gym towel then...
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you doug deep to get that one, lol!
Better bring an extra gym towel then...
and a fresh grapefruit for any Kai fans.
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You are really doing a disservice to your quads by skipping the leg adductor machine.
Wasn't that a DC training staple at one point?
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I refuse to do "dogg crapp" training for fear out of sounding like a total asshole when someone asks what program I'm doing.
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Try to do this twice a week instead :
-single leg press 3x8-12
-dumbbell lunges 3x8-12
-lying leg curls 3x8-12
-seated leg curls 3x8-12
You will grow quads,hams and gluteus without destroying your back.
This is for me the ultimate leg routine because will let you grow your legs in a balanced way without ever incurring any injury. ;)
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Try to do this twice a week instead :
-single leg press 3x8-12
-dumbbell lunges 3x8-12
-lying leg curls 3x8-12
-seated leg curls 3x8-12
You will grow quads,hams and gluteus without destroying your back.
This is for me the ultimate leg routine because will let you grow your legs in a balanced way without ever incurring any injury. ;)
what a crap routine.
no need at all to do 2 kinds of leg curls.
and lunges are a complete waste of time and effort.
if u need to do 3 sets of leg press then you simply arent using enough weight or doing enough reps.
to build big legs you have to train hard. to train hard means you use all your energy. you dont have any left to spend on useless lady movements like lunges.
2-3 sets of leg press for 10-20 reps, with failure at the last rep...real failure, not just a B.S. im tired failure.
2 sets of leg curls.
finished. if u have gone hard enough then you are smashed.
swap out the press for squats every few sessions. for variety do 2 sets of extensions prior to the press.
thats it. twice a week seems excessive also. you shouldnt be able to go hard again for 5-6 days. day 3-4 soreness gone, then add 2 days or so.
too many people just dont work hard enough on legs.
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On leg day do:
- barbell bench press, heavy to failure
- standing barbell curls, heavy to failure
Problem solved.
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lets take a look at some studies:
- Light slow-speed training (55-60% of 1-RM, 3 seconds for eccentric and concentric actions) has been shown to increase both muscle thickness and maximal strength [7]. The results are comparable to those obtained with heavy normal-speed training (80-90% of 1-RM, 1 second for concentric and eccentric actions).
- Both heavy (4 sets of 8-10 reps with 80-85% of 1-RM) and light training (4 sets of 18-20 reps with 65% of 1-RM) activate the expression of various genes involved in muscle growth [8].
- One 8-week study found that training with higher reps and lighter weights (3 sets of 25-35 reps) led to gains in muscle size that were on par with heavier training (3 sets of 8-12 reps) [3].
- In contrast to the conventional wisdom dictating the use of heavy weights for myofibrillar hypertrophy and lighter weights for sarcoplasmic hypertrophy, high reps and light weights (4 sets of 24 reps with 30% of 1-RM) elevate myofibrillar protein synthesis in the quads for 24 hours after exercise to a far greater extent than low reps and heavy weights (4 sets of 5 reps with 90% of 1-RM) [1].
- Light training (not done to failure) also stimulates protein synthesis in connective tissue just as well as heavy training, giving it a role during injury rehabilitation to improve regeneration of connective tissue [4].
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what a crap routine.
no need at all to do 2 kinds of leg curls.
and lunges are a complete waste of time and effort.
if u need to do 3 sets of leg press then you simply arent using enough weight or doing enough reps.
to build big legs you have to train hard. to train hard means you use all your energy. you dont have any left to spend on useless lady movements like lunges.
2-3 sets of leg press for 10-20 reps, with failure at the last rep...real failure, not just a B.S. im tired failure.
2 sets of leg curls.
finished. if u have gone hard enough then you are smashed.
swap out the press for squats every few sessions. for variety do 2 sets of extensions prior to the press.
thats it. twice a week seems excessive also. you shouldnt be able to go hard again for 5-6 days. day 3-4 soreness gone, then add 2 days or so.
too many people just dont work hard enough on legs.
Try medium intensity every second day, your legs will grow bigger! Feel fuller, be stronger, feel better.
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On leg day do:
- barbell bench press, heavy to failure
- standing barbell curls, heavy to failure
Problem solved.
LMAO ;D
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to go to the gym week after week month after month year after year with no clear goals is a mistake
goal setting is important!
i will buy a measuring tape and measure my legs and i will train them twice a week for 2 months using only the following exercises:
leg press
seated leg curl
that. is. it !
i believe i can make NOTICABLE gains on my legs in this short time, using only the two excersises mentioned above!
training the muscle is secondary, you must envision its growth, use all mental faculties and concentrate your focus on willing the muscle to grow. Sleep 10+ hours and focus intently at least 4 hours a day on mental focus on the growth will be insane.
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5 gal. Synthol each outer quad. From Greg Valentino BB'ing school, Trenton, NJ.
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some solid advice in this thread!
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what a crap routine.
no need at all to do 2 kinds of leg curls.
and lunges are a complete waste of time and effort.
if u need to do 3 sets of leg press then you simply arent using enough weight or doing enough reps.
to build big legs you have to train hard. to train hard means you use all your energy. you dont have any left to spend on useless lady movements like lunges.
2-3 sets of leg press for 10-20 reps, with failure at the last rep...real failure, not just a B.S. im tired failure.
2 sets of leg curls.
finished. if u have gone hard enough then you are smashed.
swap out the press for squats every few sessions. for variety do 2 sets of extensions prior to the press.
thats it. twice a week seems excessive also. you shouldnt be able to go hard again for 5-6 days. day 3-4 soreness gone, then add 2 days or so.
too many people just dont work hard enough on legs.
Single leg press is way harder and superior exercise than regular leg press.
Dumbbell lunges is great exercise to built not only the quads but also the gluteus. I must add that lunges are problably the best gluteus exercise in existence.
2 sets of leg curls is not enough volume for stimulating optimal hams development, that is why you need at least 2 hams curls exercises of 3 sets each (lying and seated) in order to develop a balanced leg development were quads do not overpower hams.
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im starting to get excited here!! ill start on monday :)
im thinking of changing to training legs three times a week
so upper body 3x and lower body 3x a totalt of 6 times per week for 2 months.
and since i dont go to failure and since im a twink there's no risk of overtraining.
im even thinking bout doing a cycle of creatine :o
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im starting to get excited here!! ill start on monday :)
im thinking of changing to training legs three times a week
so upper body 3x and lower body 3x a totalt of 6 times per week for 2 months.
and since i dont go to failure and since im a twink there's no risk of overtraining.
im even thinking bout doing a cycle of creatine :o
Your legs will be too sore if you train them hard and intense 3 time a week and will be impossible to recover !!!
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what if i take a lot of glutamine !!!!!!!
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You'll be fine training legs 3x week. Your body adjusts. I do everything 3x week.
Glutamine is the key, though. Without it you are just asking for failure.
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i trust your expertise mazrim
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Better keep that glutamine stuffq a secret. For top pro's only...
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Single leg press is way harder and superior exercise than regular leg press.
Dumbbell lunges is great exercise to built not only the quads but also the gluteus. I must add that lunges are problably the best gluteus exercise in existence.
2 sets of leg curls is not enough volume for stimulating optimal hams development, that is why you need at least 2 hams curls exercises of 3 sets each (lying and seated) in order to develop a balanced leg development were quads do not overpower hams.
Single leg press is one of the stupidest waste of time exercises you could do... If you use enough weight you will torque your back/hips... Add to the fact its adding time to your workout, your 3sets of two legged leg press has just turned into 6
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lets take a look at some studies:
- Light slow-speed training (55-60% of 1-RM, 3 seconds for eccentric and concentric actions) has been shown to increase both muscle thickness and maximal strength [7]. The results are comparable to those obtained with heavy normal-speed training (80-90% of 1-RM, 1 second for concentric and eccentric actions).
- Both heavy (4 sets of 8-10 reps with 80-85% of 1-RM) and light training (4 sets of 18-20 reps with 65% of 1-RM) activate the expression of various genes involved in muscle growth [8].
- One 8-week study found that training with higher reps and lighter weights (3 sets of 25-35 reps) led to gains in muscle size that were on par with heavier training (3 sets of 8-12 reps) [3].
- In contrast to the conventional wisdom dictating the use of heavy weights for myofibrillar hypertrophy and lighter weights for sarcoplasmic hypertrophy, high reps and light weights (4 sets of 24 reps with 30% of 1-RM) elevate myofibrillar protein synthesis in the quads for 24 hours after exercise to a far greater extent than low reps and heavy weights (4 sets of 5 reps with 90% of 1-RM) [1].
- Light training (not done to failure) also stimulates protein synthesis in connective tissue just as well as heavy training, giving it a role during injury rehabilitation to improve regeneration of connective tissue [4].
There was a world champion power-lifter and strongman competitor here in Canada back in the 80's named Tom Magee. He was a huge advocate of a specific style of training, which he claimed gave size, strength, and power. First set would be light weight, moved at slow speed. i.e. 3 seconds positive, 3 seconds negative. Second set would me medium weight moved at regular (medium) speed. Third set would be heavy weight moved at fast speed. He would train like this for each exercise. The dude was incredibly strong and very muscular.
(http://4.bp.blogspot.com/-V5soRO_MQfM/UKFcYVEBQLI/AAAAAAAAMQY/nihx87SniSE/s1600/Tom+Magee+Mega+Man+Man+of+Steel++10-274x480.jpg)
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Single leg press is one of the stupidest waste of time exercises you could do... If you use enough weight you will torque your back/hips... Add to the fact its adding time to your workout, your 3sets of two legged leg press has just turned into 6
I think ya gotta go easy on that one for sure. 3-0-3 tempo to make sure it's light. Pro gym here has a leg press you can make each leg force independently. Loved that leg press.
But unilateral leg training as shitty and hard as it is should be done at some point. Most of us probably push up to 20% more with the stronger leg without knowing it. It's probably better for athletes who need to be their best with both legs and all that functional shit...
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I think ya gotta go easy on that one for sure. 3-0-3 tempo to make sure it's light. Pro gym here has a leg press you can make each leg force independently. Loved that leg press.
But unilateral leg training as shitty and hard as it is should be done at some point. Most of us probably push up to 20% more with the stronger leg without knowing it. It's probably better for athletes who need to be their best with both legs and all that functional shit...
I never thought you'd be a functional exponent... I don't know anyone with good legs that does these, put it that way. Only way I would do them would be in a unilateral press, alternating from leg to leg each rep
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to go to the gym week after week month after month year after year with no clear goals is a mistake
goal setting is important!
i will buy a measuring tape and measure my legs and i will train them twice a week for 2 months using only the following exercises:
leg press
seated leg curl
that. is. it !
i believe i can make NOTICABLE gains on my legs in this short time, using only the two excersises mentioned above!
I'm not sure many people would make good size gains with only pussy machine exercises. Prove me wrong however.
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i'm adding cybex glutes machine to my routine and i will to legs 3 per week
so for lower body here's my routine:
leg extension for warm up 2x15
leg press 4x10
leg curls 4x10
glutes 3x12
one leg calf 3x12
this starts tomorrow, shit i forgot to buy a measuring tape i need to buy one tomorrow so i can compare my leg size in 2 months
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i'm adding cybex glutes machine to my routine and i will to legs 3 per week
so for lower body here's my routine:
leg extension for warm up 2x15
leg press 4x10
leg curls 4x10
glutes 3x12
one leg calf 3x12
this starts tomorrow, shit i forgot to buy a measuring tape i need to buy one tomorrow so i can compare my leg size in 2 months
No need to measure, just see if your loose spandex leggings tighten up then get back to us...
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I never thought you'd be a functional exponent... I don't know anyone with good legs that does these, put it that way. Only way I would do them would be in a unilateral press, alternating from leg to leg each rep
Nor am I , just do some reading here and there... But most don't do them one leg at a time as it's too demanding.
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No matter how many times you train per week, squats are the bread and butter of leg training. Trainers who avoid them will never have decent legs no matter what you do.
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No matter how many times you train per week, squats are the bread and butter of leg training. Trainers who avoid them will never have decent legs no matter what you do.
That is a "yes and no" type answer as there will always be examples of great physiques who did not do squats:
Dorian.
And describe "decent" legs, as yes, EVERYONE with decent genetics could get decent legs without squats.
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That is a "yes and no" type answer as there will always be examples of great physiques who did not do squats:
Dorian.
And describe "decent" legs, as yes, EVERYONE with decent genetics could get decent legs without squats.
Dorian was a poly-pharmacy.
Stop making silly excuses and go do your squats.
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Dorian was a poly-pharmacy.
Stop making silly excuses and go do your squats.
They all are, lol!
I think they're a great exercise, just think with leg presses, hack squats and leg extensions you can get really good quads.
I would even say front squats are night and day in terms of being the superior quad builder compared to back squats. UNless doing box squats, I will never do a regular squat again. Front squat for the win anyday.
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Single leg press is one of the stupidest waste of time exercises you could do... If you use enough weight you will torque your back/hips... Add to the fact its adding time to your workout, your 3sets of two legged leg press has just turned into 6
Actually is the contrary single leg press is a safer alternative for your back and here it explain why :
[ Invalid YouTube link ]
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No matter how many times you train per week, squats are the bread and butter of leg training. Trainers who avoid them will never have decent legs no matter what you do.
There are a ton of pros that would disagree... Many have built incredible legs sans squat.. I periodically do them but anything I do for legs works so I am not a good example.
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There are a ton of pros that would disagree... Many have built incredible legs sans squat.. I periodically do them but anything I do for legs works so I am not a good example.
Because they are loaded to the gills on gear.
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Because they are loaded to the gills on gear.
so are the other guys who squat, so what is the point of even saying that?
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i can only that one day i will have the body of that guy in the one leg video
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A guy I knew who had a pair of the best legs I ever saw would only do ATG 20 rep squats.....starting at 135 adding 20 pounds per set until he 265,then would reverse the process going back down to 135 reducing 20 pounds per set......... once weekly.
Threw in Stiff-leggeds off a bench one odd day and lying leg curls on his squat day.
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yes but the key is to get good leg development without too much effort or risk of injury
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so are the other guys who squat, so what is the point of even saying that?
The majority of guys on gear who squat have way better legs than guys that don't.
Done correctly, squats are brutally hard and they're the best exercise for total lower body development... bar none.
It doesn't matter what I write here... weak minds will continue to make lame excuses why they shouldn't do them. Truth is, most people don't have the belly for them.
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The majority of guys on gear who squat have way better legs than guys that don't.
Done correctly, squats are brutally hard and they're the best exercise for total lower body development... bar none.
It doesn't matter what I write here... weak minds will continue to make lame excuses why they shouldn't do them. Truth is, most people don't have the belly for them.
I squatted my nuts off for years........every conceivable rep sheme..........light, heavy,...........extra heavy............got very little in the way of returns but it was drilled into my head from the jump.
I went deep(below paralell)......found later that leg press -higher reps and uni-lateral leg press worked much better for me.........so they are great but not great for everybody.
Got a bad back these days but that was initially from heavy hack squats.
Just my 2 cc`s 11
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I squatted my nuts off for years........every conceivable rep sheme..........light heavy...........extra heavy............got very little in the way of returns but it was drilled into my head from the jump.
I went deep(below paralell)......found later that leg press -higher reps and uni-lateral leg press worked much better for me.........so they are great but not great for everybody.
Just my 2 cc`s 11
31 years training and I can tell you that squats worked for everyone I've ever trained with. Best thing I ever did for size was med-high rep squats. All time best was 225 for 55 reps and 315 for 33. Was natty then too. That shit put many inches on my thighs, believe me.
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31 years training and I can tell you that squats worked for everyone I've ever trained with. Best thing I ever did for size was med-high rep squats. All time best was 225 for 55 reps and 315 for 33. Was natty then too. That shit put many inches on my thighs, believe me.
I can`t compare with those stats bro(very impressive BTW) but I weighed between 150-165 most of the time,,,,,,,,,,,squatted 250ATG for 20 315 for 5 X 10 405 for a rock bottom maxx at 160 lbs.
Nothing to brag about but I gave it all I had and also would squat during Giant-Sets......4-5 exercises done non-stop which was pretty animalistic over the course of 5-6 Giant-Sets.........throw in pre-exhaust,super-sets,tri-sets,etc, etc, and maybe I just overtrained the fucking twigs! LOL ;D
I had a rep for training insane and couldn`t and wouldn`t train if I didn`t go balls out.
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If your meant gave big quads you will most probly build them doing anything, I had a school mate who at 14 had a tear drop over his knee and sweeps just from playing football (soccer)
I developed hip and knee problems squating, id love to get back into them, but you can keep size from leg press etc, what I would say now is there was no need for me to go above 3 plates, I should have just used better and better form and control..
Actualy the contraption that did more for my quads than anything was a specific horizontal hack squat, the type with the stack attached... We used to do 20 to 30 rep sets with the stack, with a small pause at rock bottom... Alas the machine broke and no other I've used since had the same feel, was pure quad torture from start to finish
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For all the lack of progress I made in direct proportion to effort expended,legs was my favorite day to train.
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A guy I knew who had a pair of the best legs I ever saw would only do ATG 20 rep squats.....starting at 135 adding 20 pounds per set until he 265,then would reverse the process going back down to 135 reducing 20 pounds per set......... once weekly.
I do 20 rep squats most of the time, but with a light weight simply because my knees aren't like used to be. Nothing heavier than 225, but it does the job.
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There was a world champion power-lifter and strongman competitor here in Canada back in the 80's named Tom Magee. He was a huge advocate of a specific style of training, which he claimed gave size, strength, and power. First set would be light weight, moved at slow speed. i.e. 3 seconds positive, 3 seconds negative. Second set would me medium weight moved at regular (medium) speed. Third set would be heavy weight moved at fast speed. He would train like this for each exercise. The dude was incredibly strong and very muscular.
(http://4.bp.blogspot.com/-V5soRO_MQfM/UKFcYVEBQLI/AAAAAAAAMQY/nihx87SniSE/s1600/Tom+Magee+Mega+Man+Man+of+Steel++10-274x480.jpg)
He even did a little acting. ;)
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No matter how many times you train per week, squats are the bread and butter of leg training. Trainers who avoid them will never have decent legs no matter what you do.
Agreed.
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oo-key! it has begun! first day finished! legs tomorrow upper body today. i got some tennis elbows for the moment so im trying to work around it (doesnt affect my typing ability though, so dont panic!!) i did machines! charles glass style!!!
rows
upper chest
laterals
feels pretty good, workout #1 only 52 to go!
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3 X a week on legs is too much to recover from...........if you must do it,just do high rep extensions racing the clock on one of the days..........just to get a pump.
Trust me,if you`re training hard, 2 X a week is a fucking monster,never mind 3 times.
Good luck bro!
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thanks yeah ill probably have the middle of the week workout being a high rep pump thing
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ok so thats workout #2 (51 to go)
did legs and it felt pretty good, didnt do the cybex glutes machine i think i need to grow a pair before i attempt it...
im eating more and im downing 3 proteinshakes a day, not necessarily because i believe in a high protein intake its just stuff that i had bought at some sale and i better gulp it down rather than throw it in the trash...
some observations from the gym - female trainer with whiskey voice. some girls just have that voice you know? im not talking about the women on steroid-type.
old woman with a scarf that looked like it could get stuck any minute strangling her... she was doing some kinda legpressing in a machine while texting on her smartphone :-\
then we have the teenage kids who brings a whole bag with him, i bet it was full of different type of shakes, pre-workout, intra-workout, post-workout... he did bench.
then a man and a woman on rowing machines, that machine sure makes a lot of noise... stupid shit.
a female personal trainer having a break eating outta a plastic bowl... what a life, always eating some microwaved shit, no time for a real lunch at a proper place... an inmate got a better environment...
tomorrow is back chest/shoulders... its kinda nice to train every day cause you dont get to make up excuses you know every day you have to hit the gym.
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workout #3 is in the bag (50 to go) and im getting ready for workout #4
nothing special to report from the gym, a bunch of guys 6 of em were occupying the space in front of the mirrors (big surprise)
im happy to announce that i am able to work around my hurt elbows/forearms... i can do back, shoulders, chest with no problems so massive growth is coming very shortly!!
today is gonna be legs for the second time this week and i will do 3 sets of 20 on everything. i might even try the cybex butt machine :P
here's an inspirational quote from me, ill post one every day for your enjoyment
"if you manage to get your ass to the gym, the battle is won and everything from there is just smooth sailing on the seas of muscle mass"
here's a picture to throw some icing on the cake of this thread
(http://alexardentiphotography.com/wp-content/uploads/2013/02/Alex_Ardenti_Cori_Nadine_Ardenti_6.jpg)
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If all I did was 4 sets for quads, they would feel like they were on vacation.
I prefer to split legs in 2 separate workouts, quads alone on one day, and hams and calves the next. After a proper quad workout, there is no way I have the energy left to get a proper calf and hamstring workout.
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Study shows that the hack squat is the most effective exercise for the quadriceps. Even more surprising is that parallel squats, or slightly below parallel, is more effective for the quadriceps (not glutes) than a full squat movement. And much safer.
http://suppversity.blogspot.com/2011/08/suppversity-emg-series-gluteaus-maximus.html
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i did 3x20 today and i felt it in my 2nd set... even though im probably at 70% of my max... i believe that for me whos been out of the gym for a long time and is nowhere near my genetic max thats plenty for growth, for someone whos already at his genetic peak maybe a different method would be necessary :)
ill check those links!
workout #4 is in the bag (49 to go) and it feels DAMN GOOD, for someone that is a casual lifter and have some great struggle to be consist getting to the gym in the first place is the most important thing, i try not to complicate things too much.
tomorrow its back, chest and shoulders and im looking forward to it! (which isnt always the case when you train balls to the wall and knows its gonna be painful)
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Study shows that the hack squat is the most effective exercise for the quadriceps. Even more surprising is that parallel squats, or slightly below parallel, is more effective for the quadriceps (not glutes) than a full squat movement. And much safer.
http://suppversity.blogspot.com/2011/08/suppversity-emg-series-gluteaus-maximus.html
Good info there! Thanks
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If all I did was 4 sets for quads, they would feel like they were on vacation.
I prefer to split legs in 2 separate workouts, quads alone on one day, and hams and calves the next. After a proper quad workout, there is no way I have the energy left to get a proper calf and hamstring workout.
Yup.
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No squat =wimp
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No squat =wimp
yes!! :)
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workout #5 is in the bag, thats 5 straight days no problems!
today i had the entire gym to myself (!!) crazy !
ill add some glute excercises to my program. its the #1 most important bodypart to work.
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there we go, 6 times in a row! thats one week baby. i take sundays off and go to church just as the good lord tells me to.
didnt have the gym for myself, counted a total of 5 people:
1 dude that was on the bike.
1 dude that did some kinda rehab training
1 dude that did some preacher curls in a machine
2 girls that was doing fuck all, one of them was standing in front of the mirror talking on the phone.
i did
few sets of leg extensions
5 sets of leg press
3 sets of leg curls
2 sets of cybex glutes !!
might not sound like much but thats the third time i train legs this week.
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sunday is rest day and also the day where you prepare mentally for the week ahead of you, for me that means 6 days in a row of training - no day off!
ive noticed that i havent been sore during this past week which is quite strange, yes i havent trained as hard as i usually do if i say do one musclegroup per week, but a) i have been training after several weeks break b) i have been training quite hard and c) ive put in 6 days of work so i reckon i should be quite sore... my only explanations are that i eat better which helps and that training every day actually helps with soreness as you dont take days off and becomes stiff...
the body is created to be used daily so none of this train a few times a week bullshit, not a believer in that.
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thats 8 times in a row baby! just finished my leg session and ive decided to do sets of 10 reps every other time and 20 reps every other, best of both worlds baby!
it feels fantastic! (arnold voice)
STUPID pump!!
i just can see how my legs are growing right in front of my very eyes and im only into my 2nd week, its incredible!!!
lets say you train legs once a week which is normal you would get 4 times in june.
me on the other hand will train my legs in june 13 times!!!
in 8 weeks you will get to train 8 times, you better be sure to give your 100 % in those 8 times and make sure you dont skip a date cause you cant afford that...
me on the other hand will hit my legs 24 times... 3 to 1!
(http://gallery.marocbodybuilding.com/images/img_1350642535.jpg)
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(http://gallery.marocbodybuilding.com/images/img_1350642535.jpg)
You look black, dawg.
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just got a deep tan! been very lucky with the weather
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Your legs have not grown. Just more pumped/fluid retention. And do think of quality over quantity as quantity seems to be the rampant illogical obsession here. Why not train them twice a day then if frequency is so good?
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Increase the amount of weight you can squat or leg press in GOOD FORM for 15 full-range, continuous reps by a tremendous amount, then do breathing reps until you get at least 25, preferably over 30.
If you move that total from 225 for 30 to 315 for 30, all things being equal, your legs will grow. Likewise, if you're leg pressing 600 for 30 and move that up to 800 for 30, there's no question you'll have much bigger wheels.
But you won't be able to accomplish that training legs three times a week. At best, once every five days, or twice a week with one hard session and a much easier one with top warm-up weights for much fewer reps. If that isn't enough to satisfy your OCD, follow through with just a couple sets of extensions and other jerk-off exercises (if that). You'd actually be better off doing some pull-throughs and maybe one high-rep set of a knee-friendly hack squat to failure ... assuming such a thing exists, of course :D
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Your legs have not grown. Just more pumped/fluid retention. And do think of quality over quantity as quantity seems to be the rampant illogical obsession here. Why not train them twice a day then if frequency is so good?
twice a day huh, now you might be onto something... im pretty sure the work wrestlers etc do would qualify as leg training twice a day
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SUMMARY EVIDENCE FOR HYPERTROPHY (TRAINED)
Volume – A small number of studies suggest increasing volume increases hypertrophy
Muscular failure – A small number of studies suggest training closer to muscular failure may increase hypertrophy
Frequency – A small number of studies suggest a higher volume-matched frequency may increase hypertrophy
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11 times in a row and ive yet to quit! i did have to take friday and saturday off, but thats the beauty of training 6 days a week, you can miss once or twice and still get enough work in...where as if you for example only train legs once a week and miss that, then youll end up only training legs once per 14 days...
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This thread needs pics, or at least accurate tape measurements taken first thing in the mornings or something.
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you forgot no homo
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you forgot no homo
(http://static.fjcdn.com/pictures/Pooh+bear+meme+3_f76670_3139586.jpg)
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THE BEEF warmed up with 5 sets of high rep ( 20 to 30 ) every workout for years. THE BEEF developed huge thighs without the use of drugs because of it.
THE BEEF
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THE BEEF warmed up with 5 sets of high rep ( 20 to 30 ) every workout for years. THE BEEF developed huge thighs without the use of drugs because of it.
THE BEEF
Always good to know what works for THE BEEF!!!
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THE BEEF warmed up with 5 sets of high rep ( 20 to 30 ) every workout for years. THE BEEF developed huge thighs without the use of drugs because of it.
THE BEEF
Pics?
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Increase the amount of weight you can squat or leg press in GOOD FORM for 15 full-range, continuous reps by a tremendous amount, then do breathing reps until you get at least 25, preferably over 30.
If you move that total from 225 for 30 to 315 for 30, all things being equal, your legs will grow. Likewise, if you're leg pressing 600 for 30 and move that up to 800 for 30, there's no question you'll have much bigger wheels.
But you won't be able to accomplish that training legs three times a week. At best, once every five days, or twice a week with one hard session and a much easier one with top warm-up weights for much fewer reps. If that isn't enough to satisfy your OCD, follow through with just a couple sets of extensions and other jerk-off exercises (if that). You'd actually be better off doing some pull-throughs and maybe one high-rep set of a knee-friendly hack squat to failure ... assuming such a thing exists, of course :D
This is some of the most solid training advice ever offered on getbig. 100% serious.
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This is some of the most solid training advice ever offered on getbig. 100% serious.
would have me looking like shit so it's very relative...
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back after legs!! 4 sets of 20 reps in the leg press is quite taxing...
i keep doing the glute machine, im up to three sets now. its very hard, not because its heavy but because it puts you in a on your knees position (no homo) something im not used to (however for some getbiggers im sure they would feel right at home)
i feel my butts developed allready during the last couple of weeks :o
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my body is screaming for nutrition!! the perfect balance right here, im not on dieting and i dont have to force feed myself!!
today i couldnt keep it off anylonger... i joined the darkside and i bought a tub of CREATINE :o :o
ill do at least 6 grams per day (tub says 3 grams but im DOUBLING THE DOSAGE) = hardcore
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many people asked which brand of protein i use so i will here tell you and i will also review them.
(http://www.ronniecoleman.net/media/catalog/product/cache/1/image/1200x1200/9df78eab33525d08d6e5fb8d27136e95/i/s/iso-tropic-max_2lb_sd_1.png)
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today i had some incredible strengths at the gym, i had to hold back because i didnt want to injure myself... might be the creatine that i started with yesterday? i did some heavy seated rows but i hold back a little because i feel a lot of people slack on that excercise, they dont go all the way to the stomach a sure sign of TOO MUCH WEIGHT!!
and im no different so when i feel i cannot do an exercise 100 percent i LOWER THE WEIGHT!!!
training back 3x a week is gonna bring my back up like never before im certain of this.
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did legs today, working out in shorts!! nothing beats watching the actual muscle working.
this will be it for the week ill be back on monday starting my 4th week of training (that means i will be half way through my 8 week experiment) it's time to put the pedal to the metal!
training schedule for next week: monday back-chest-shoulders-lower back tuesday legs-glutes-calves repeat wed-saturday.
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wheres the pics of your legs?
my legs are sore for most of the week after a hard session, couldnt imagine training them again so soon.
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my toothpick legs are not picture worthy, which is one of the reasons i expect growth because im so far away from my genetic max :)
i think two things enable me to train legs often - one i dont go anywhere near failure two training them often means theyre not get the chance to get stiff or "cold" as theyre getting used all the time.
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Legs respond to highish reps with moderately heavy weights for some fucked up reason.
Look at spring cyclist and speed skater legs.
Thomas Platz also did the high reps.
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wheres the pics of your legs?
my legs are sore for most of the week after a hard session, couldnt imagine training them again so soon.
these "I train legs 3-4 times a week guys" will understand the day they put in a real training. After, they will rethink things.
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I got great results from squatting 3x week...and up until a few weeks ago was doing a full body routine every other day...squats in one form of another was the first exercise of each workout....lots of slack jaw phaggots in here stating "you can't train legs properly more than once per week" really?? lets see some pics of these massively developed legs of yours....
here is some more food for thought
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I got great results from squatting 3x week...and up until a few weeks ago was doing a full body routine every other day...squats in one form of another was the first exercise of each workout....lots of slack jaw phaggots in here stating "you can't train legs properly more than once per week" really?? lets see some pics of these massively developed legs of yours....
here is some more food for thought
that is your example???BAhahahahahahahahahahaha h.........
Yeah, dude eats food, plenty of it, too much.
Wanna look just like him, better do what he does, fuck...
Nice try dumbass.
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but the i can only train legs once a week because they get sore isnt much of an argument. how sore you get is individual and doesnt really tell a whole lot
even when training hard to failure i would still be able to hit the legs again 3-4 days later. most people should be able to get in 2 leg workouts within 7 to 8 days.
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that is your example???BAhahahahahahahahahahaha h.........
Yeah, dude eats food, plenty of it, too much.
Wanna look just like him, better do what he does, fuck...
Nice try dumbass.
one example...the internet is full of many...look up Dan Greene how many days a week do you think he squats you phaggot??? Keep squatting 1 x week and enjoying your pathetic legs bahahahaha
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http://weightliftingacademy.com/nemesis/#Quick-Links
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yes i know you wonder why i havent updated... but my injuries bother me and ive had a lot of work so ive been gone from the gym for 10 days :-\
but i keep telling myself i needed a little rest anyway... today i will get back to gym full force!
creatine - check
protein - check
ill still manage to squeeze in 5 weeks of training before i wrap up this experiment.
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yes i know you wonder why i havent updated... but my injuries bother me and ive had a lot of work so ive been gone from the gym for 10 days :-\
but i keep telling myself i needed a little rest anyway... today i will get back to gym full force!
creatine - check
protein - check
ill still manage to squeeze in 5 weeks of training before i wrap up this experiment.
Did you notice anything positive from this training style in the time you were doing it?
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Did you notice anything positive from this training style in the time you were doing it?
it's too early ill probably gain a very little mass and strength regardless of what i do at this point...
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i went into a store today to buy some shorts and went into the changing room and there were NOTICABLE muscle difference in the leg department, now i know you look good in some mirrors and lightning etc but there were no doubt - legs are improving after just a few weeks of training!!
the mass isnt there but the definition is now its just a question about keep adding mass.
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i went into a store today to buy some shorts and went into the changing room and there were NOTICABLE muscle difference in the leg department, now i know you look good in some mirrors and lightning etc but there were no doubt - legs are improving after just a few weeks of training!!
the mass isnt there but the definition is now its just a question about keep adding mass.
Do you have before/after pics to post?
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of course not ::)
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of course not ::)
You post the always lame "rolling eyes" as if it's a dumb question.
So we are just suppose to take your word that you are making this progress?
On a bodybuilding board which is primarily, if not solely, visual, the reason people don't post pics is because they have nothing to post that will verify or substantiate their claims.
Thread pointless.
Thread fail.
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asking for someone to post a pic of themselves on getbig IS a dumb question.
how often do you get a "of course, hold on a sec, do you want a video with that?"
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asking for someone to post a pic of themselves on getbig IS a dumb question.
how often do you get a "of course, hold on a sec, do you want a video with that?"
Asking someone to post a pic on GetBig is the most common request on this forum and the most common verification used for any claims in the fitness, health and physique industry.
If someone has nothing to hide a pic will be forthcoming. If they do, then it's excuses -- usually something about homosexuality.
I won't be holding my breath but you lose a lot of credibility making claims without proof.
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Great basic movements but hella rough on the lower back.
If you find your back is taxed too much try a little variation on the movements:
Day 1 - Squat and Lying Leg Curl
Day 2 - Front Squat and Stiff Leg Deadlift (for high sets/reps not weight)
If conventional back squats are still too much on a lower back injury, do bulgarian split squats for high sets, low reps with a pause at the bottom. So instead of 3x10, do 6x5.
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asking for someone to post a pic of themselves on getbig IS a dumb question.
how often do you get a "of course, hold on a sec, do you want a video with that?"
So what was the point of this thread? So you can just post saying yay or nay?
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So what was the point of this thread? So you can just post saying yay or nay?
its a look into the life of thegamechanger
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its a look into the life of thegamechanger
So far we have you went clothes shopping. I can't wait for the next installment.
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went to the gym today, wasnt suppose to go but i did go anyway and i did the following:
seated rows sets of 4
incline machine chest press sets of 4
leg extensions sets of 3
leg curls sets of 3
thats it. at least i can say i went to the gym which is more than most people can
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legs and arms are up almost an inch.
waist probably up as well :-\
will measure again in a month.
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back after leg workout, added 40 pounds to the leg press, first time i went to failure.. not sure if worth it.
finished my session with 2x12 in the cybex glutes machine listening to "being boring" (pet shop boys approved!) (slightly homo)
for a second there i was wondering if people heard my choice of music and thought i was gay, i looked over my shoulders when i went into the bathroom afterwards to make sure i wasnt followed (might be sending out signals that im not completely aware of)
to my defense i imagine 1-2 girls watching me. ("what a tool" might be what they were thinking rather than "what a sexy beast")
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its a look into the life of thegamechanger
I'd rather look into the anus of my dog. ;)
Ok, seriously, this was a decent thread topic and I'm glad you made some gains.
But seriously posting some before/after quad pics is very easy to do without showing your face.
1. Aim the camera down below your waist towards your quads.
2. Flex quads and click a few shots
3. Load pics on forum. FYI< face is not seen in this kind of shot.
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legs up 2.3 inches since 4th of june
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legs up 2.3 inches since 4th of june
Your legs have grown over an inch in 8 days?
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Your legs have grown over an inch in 8 days?
last time cold, now pumped
so not entirely fair measurement i guess but ill take it
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let me check the measurements of my PUMPED ASS
my ass is 39 inches if i measure it OVER MY COCK !