Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: Methyl m1ke on July 25, 2020, 08:28:17 AM
-
Hello all, I am trying to put together a routine for legs i can do here at home since I have no gym to train at that builds strength and size independently. Im thinking something along the lines of this- workout A focuses on heavy squats going down to 2-4 reps followed by extensions workout B (done 4 days or so later) focuses on supporting movements to build squat strength. Glutes hips stretching that sort of thing.
I am not sure about hamstring work but since on my heavy day im only doing 2 exercises i will overload my hams on that day and do minimal hamstring work in the B workout.
This is what i have so far.
A-squats 15, 12, 10, 8, 2-4
Single leg extensions (my workout bench at home cant hold enuf weight to do 2 leg extensions) 15, 14, 8-12
Do i need more volume on extensions? Last set done to failure.
Lying leg curls 15, 14, 12, 8-10
Stiff legged deadlifts same as above
And then? I dont have any machines to do say 1 leg lying leg curls standing like at the gym. For peak contraction.
B- 1 leg bulgarian split squats? Or?
Glute activations? Or?
Hip drops? Or????
Light ham work????
Calves done both days 1 leg standing raises and seated raises with cinder blocks on my lap.
My B workout is up in the air at this point. And i have nonidea set and rep ranges for the ancillary work like for hips glutes etc.
What kind of stretching should i do and when? Right now before squats i warmup by squatting the bar (i have a 10 foot hollow 1inch steel bar i got from home depot) for 20 reps then i do runners stretches. Groin, hips, quads calves hams and rectus femoris and calves.
Input appreciated.
-
Read about the Conjugate System by Louie Simmons.
-
You can do barbell squats?
If so, pyramid up to a work weight for a hard 6 reps.
Do 3 sets of 6. Add 20-30 lbs and do a hard set of 3+ reps.
Take off 10-15 lbs and try to get 6 reps. The weight will feel lighter.
Next workout add weight to your starting 6 Rep set.
Following squats do some heavy cheat barbell rows for 3-5 sets of 6.
Then 3 sets of calf work.
Repeat when you feel recovered after a few days.
That's it.
-
You can do barbell squats?
If so, pyramid up to a work weight for 6 reps.
Squat sets of 6 for 2 hours straight.
After that do some barbell rows for 3-5 sets.
Then 3 sets of calf work.
Repeat when you feel recovered.
That's it.
He may be dead before he recovers.
-
Hello all, I am trying to put together a routine for legs i can do here at home since I have no gym to train at that builds strength and size independently. Im thinking something along the lines of this- workout A focuses on heavy squats going down to 2-4 reps followed by extensions workout B (done 4 days or so later) focuses on supporting movements to build squat strength. Glutes hips stretching that sort of thing.
I am not sure about hamstring work but since on my heavy day im only doing 2 exercises i will overload my hams on that day and do minimal hamstring work in the B workout.
This is what i have so far.
A-squats 15, 12, 10, 8, 2-4
Single leg extensions (my workout bench at home cant hold enuf weight to do 2 leg extensions) 15, 14, 8-12
Do i need more volume on extensions? Last set done to failure.
Lying leg curls 15, 14, 12, 8-10
Stiff legged deadlifts same as above
And then? I dont have any machines to do say 1 leg lying leg curls standing like at the gym. For peak contraction.
B- 1 leg bulgarian split squats? Or?
Glute activations? Or?
Hip drops? Or????
Light ham work????
Calves done both days 1 leg standing raises and seated raises with cinder blocks on my lap.
My B workout is up in the air at this point. And i have nonidea set and rep ranges for the ancillary work like for hips glutes etc.
What kind of stretching should i do and when? Right now before squats i warmup by squatting the bar (i have a 10 foot hollow 1inch steel bar i got from home depot) for 20 reps then i do runners stretches. Groin, hips, quads calves hams and rectus femoris and calves.
Input appreciated.
You sound like a feminine little twink soyboi.
Quit now, you’ll never accomplish anything and you will end up on the spitting end of many dicks.
-
He may be dead before he recovers.
I used to do that once a week and my legs were strong as hell.
However, I changed my post above to another less insane but very effective routine.
-
Do some hanging leg raises as well they help stabilise the spine....
I'd personally put more focus on the DB and bb stiff legs than extensions if strength is your goal. And adjust your rep ranges and resistance when appropriate to avoid stagnation, especially important on the squat.
-
Also no heavy stretching prior to squatting, just do as you say some light warm ups, or extensions if you need them for your knees then pyramid up in weight to your working sets.
-
Read about the Conjugate System by Louie Simmons.
This
-
If ur big and natty u gotta use light weight squats or lunges 30to80 reps
U build with calories and bloating
-
Read about the Conjugate System by Louie Simmons.
I did and #1 I am working with cinder blocks here. #2 I dont know what 80% of the lifts mentioned even are. Appreciate the 411, will examine further over next coue weeks.
1. Rack lockouts to max single; 2 sets of moderate dumbbell press flat; 6 to 8 sets of dumbbell triceps extension roll backs; 6 to 8 sets of chest-supported rows; 8 sets side and rear delt raise; hammer curl 3 to 4 sets.
2. Floor press plus 200 pounds of chain, singles; 5 sets of low-pulley rows; 3 sets of dumbbell power cleans for 20 reps; 6 to 8 sets rear and side delts; hammer curls.
3. Incline press to max single; light weight for 15 reps close and wide; dumbbell rows 6 to 8 reps sets heavy; face pulls high reps 2 sets; 6 sets straight bar triceps extension; hammer curls.
4. 2-board press raw max single; 3 to 6 sets of dumbbell extensions with elbows out to side; 6 sets of lat pull-downs; dumbbell power cleans for 20 reps for 2 sets; hammer curls.
5. Max bench with mini-bands; J.M. press 4 to 6 sets for 3 to 5 reps; 2 sets of dumbbell incline; low-pulley rows 4 to 8 sets heavy; rear and side delt raises; hammer curls.
6. Decline press to max single; incline dumbbell press for 5 sets heavy; dumbbell roll back extensions 8 sets of 8 reps; lat pull-downs for 6 sets; face pulls for 4 sets; hammer curls.
7. 2-board light band press max; drop down with close grip for max 5 reps; 2 sets of seated press 10 to 15 reps; elbows out dumbbell extensions; 6 sets of push downs; 6 sets of 15 reps of dumbbell power cleans; 2 sets of 15 reps hammer curls.
8. Foam press to max single; 6 sets of dumbbell flat bench 10 to 15 reps; low-pulley rows 6 sets; dumbbell rows 6 sets; superset dumbbell roll back with light push-down; hammer curls.
9. Floor press with monster minis to max; kettlebell press 6 sets of 10 to 15 rep max; dumbbell extensions with elbows out 8 sets of 8 reps; barbell rows 6 sets of wide grip; hammer curls.
10. Pick a dumbbell 100, 125, or 150 pounds for a 3 set max rep, no less than 10 reps per set; lat pull-downs 8 sets; face pull 3 sets dumbbell power clean; 2 sets of 15 reps hammer curls.
11. Future band press to max single; 2 sets of decline press with close grip and light weight for 20 reps; upright rows for 6 sets; hammer curls.
12. 4-board press to max 3 reps; J.M. press, work up to max 3 reps; superset with light push-downs 15 reps; dumbbell power cleans 2 sets of 15 reps; low-pulley rows for 6 sets heavy; hammer curls.
Three other max effort workouts will be with a bench shirt. Use a shirt about every 3 or 4 weeks. Last shirt workout is 3 weeks away from meet day. This comes to 15 max effort workouts to rotate in any system you want. You must after time make your own programs. No two people are totally alike, so some workouts will work better for one lifter than they do for another.
All the exercises I have discussed are similar to the classical lifts–squat, bench press, and deadlift–and will contribute to success in the contest lifts.
The Westside system makes it possible to lift a max each week all year long. I know of no other system that can do this. The Monday and Wednesday max effort days make one very strong. The speed days of Friday and Sunday make one very explosive, and all workouts with high volume make one very big through special exercises. This also helps you to perfect form by shoring up your weaknesses. What more can you ask for?
^slightly overwhelming.
-
You can do barbell squats?
If so, pyramid up to a work weight for a hard 6 reps.
Do 3 sets of 6. Add 20-30 lbs and do a hard set of 3+ reps.
Take off 10-15 lbs and try to get 6 reps. The weight will feel lighter.
Next workout add weight to your starting 6 Rep set.
Following squats do some heavy cheat barbell rows for 3-5 sets of 6.
Then 3 sets of calf work.
Repeat when you feel recovered after a few days.
That's it.
Will do. Last leg workout I got 2 good reps out of 10 cinderblocks. See how tonight goes.
-
Do some hanging leg raises as well they help stabilise the spine....
I'd personally put more focus on the DB and bb stiff legs than extensions if strength is your goal. And adjust your rep ranges and resistance when appropriate to avoid stagnation, especially important on the squat.
Will do. My legs always respond, problem seems to be i am really inconsistently training. I guess inventing am ever more complex routine might not be the solution but im willing to do whatever it takes to get back in the groove.
-
Will do. My legs always respond, problem seems to be i am really inconsistently training. I guess inventing am ever more complex routine might not be the solution but im willing to do whatever it takes to get back in the groove.
Yeah as you know consistency is king when it comes to these things, keep at it bro you'll get it..
-
Yeah as you know consistency is king when it comes to these things, keep at it bro you'll get it..
When i was 24 you couldn't keep me from my workouts. Now it just aint the same. I feel great when i lift but so quickly days go by and workouts easily missed. I need a training partner like i used to have but i cant find one. :( will keep going i never quit. Only when you dont stand back up are you a loser and i am not a loser.
-
Since I can't go to a gym and don't have a squat rack, what I've been doing with deadlifts is going down lower with deeper bent knees and focusing on using my legs to lift the weights more like a squat and limiting the amount of back involved.
-
Since I can't go to a gym and don't have a squat rack, what I've been doing with deadlifts is going down lower with deeper bent knees and focusing on using my legs to lift the weights more like a squat and limiting the amount of back involved.
Seems like good advice.
-
If you want to properly train your legs, then you also need to make sure that your legs get quality rest. I know that it's very important that the legs aren't swollen, you need to put them on a level higher than the head. I know that there are special leg pillow Ortorex that you can use to properly position your feet. It's very convenient and you can actually fall asleep faster. Also, your legs will be more rested in the morning. You only need to try to feel the difference.
-
This is what i have so far.
A-squats 15, 12, 10, 8, 2-4
Single leg extensions (my workout bench at home cant hold enuf weight to do 2 leg extensions) 15, 14, 8-12
Do i need more volume on extensions? Last set done to failure.
Lying leg curls 15, 14, 12, 8-10
Stiff legged deadlifts same as above
And then? I dont have any machines to do say 1 leg lying leg curls standing like at the gym. For peak contraction.
B- 1 leg bulgarian split squats? Or?
Glute activations? Or?
Hip drops? Or????
Light ham work????
Calves done both days 1 leg standing raises and seated raises with cinder blocks on my lap.
My B workout is up in the air at this point. And i have nonidea set and rep ranges for the ancillary work like for hips glutes etc.
What kind of stretching should i do and when? Right now before squats i warmup by squatting the bar (i have a 10 foot hollow 1inch steel bar i got from home depot) for 20 reps then i do runners stretches. Groin, hips, quads calves hams and rectus femoris and calves.
Input appreciated.
This is to complicated. The best workout is the workout you do. (with max intensity)
I would use only two exercices. High Volume Front Squads and lying leg curls for hamstrings.
You should get realy good Legs from Front Squads alone.
If you do 3-4 Sets Front Squads with 20 Repetitions you're Legs will explode.
-
Hello all, I am trying to put together a routine for legs i can do here at home since I have no gym to train at that builds strength and size independently. Im thinking something along the lines of this- workout A focuses on heavy squats going down to 2-4 reps followed by extensions workout B (done 4 days or so later) focuses on supporting movements to build squat strength. Glutes hips stretching that sort of thing.
I am not sure about hamstring work but since on my heavy day im only doing 2 exercises i will overload my hams on that day and do minimal hamstring work in the B workout.
This is what i have so far.
A-squats 15, 12, 10, 8, 2-4
Single leg extensions (my workout bench at home cant hold enuf weight to do 2 leg extensions) 15, 14, 8-12
Do i need more volume on extensions? Last set done to failure.
Lying leg curls 15, 14, 12, 8-10
Stiff legged deadlifts same as above
And then? I dont have any machines to do say 1 leg lying leg curls standing like at the gym. For peak contraction.
B- 1 leg bulgarian split squats? Or?
Glute activations? Or?
Hip drops? Or????
Light ham work????
Calves done both days 1 leg standing raises and seated raises with cinder blocks on my lap.
My B workout is up in the air at this point. And i have nonidea set and rep ranges for the ancillary work like for hips glutes etc.
What kind of stretching should i do and when? Right now before squats i warmup by squatting the bar (i have a 10 foot hollow 1inch steel bar i got from home depot) for 20 reps then i do runners stretches. Groin, hips, quads calves hams and rectus femoris and calves.
Input appreciated.
here is what you do bro
first buy some test and syringest
stick the needle in your ass, but not to deep so you dont get pip,
do leg extensions, superset with leg press and man squats
eat alot fuck alot and shit alot.
after awhile your legs will grow and your balls with shrink, and get small but your legs will be bigger.
most whores do not care about your leg size, they only care about money and your your pee pee.
hope this helps.
-
get off meth
eat
and then think about strenght
-
This is to complicated. The best workout is the workout you do. (with max intensity)
I would use only two exercices. High Volume Front Squads and lying leg curls for hamstrings.
You should get realy good Legs from Front Squads alone.
If you do 3-4 Sets Front Squads with 20 Repetitions you're Legs will explode.
Yeah agree with this
can also do barbell hack squats
-
Read about the Conjugate System by Louie Simmons.
West side really doesn’t do shit unless you have several super strong, super motivated guys to religiously workout with you...it’s the only reason west side was successful back in the day.
Bench
-
West side really doesn’t do shit unless you have several super strong, super motivated guys to religiously workout with you...it’s the only reason west side was successful back in the day.
Bench
It's the conjugate system theory of exercise that really works and can be adapted to bodybuilding. Changing up exercises frequently along with sets, reps and speed work eliminates the stagnation that most bodybuilders or powerlifters suffer from.
-
If you want to properly train your legs, then you also need to make sure that your legs get quality rest. I know that it's very important that the legs aren't swollen, you need to put them on a level higher than the head. I know that there are special leg pillow Ortorex that you can use to properly position your feet. It's very convenient and you can actually fall asleep faster. Also, your legs will be more rested in the morning. You only need to try to feel the difference.
Interesting idea. Ortorex you say? Ill look into that. Fwiw I sleep on a couch. Have for bout 7 years now. I havent owned or slept in a bed in at least 15 years. Byproduct of several bouts of homelessness.
-
This is to complicated. The best workout is the workout you do. (with max intensity)
I would use only two exercices. High Volume Front Squads and lying leg curls for hamstrings.
You should get realy good Legs from Front Squads alone.
If you do 3-4 Sets Front Squads with 20 Repetitions you're Legs will explode.
At 20 reps i dont think my cardiovascular system can keep up if im using enough weight to get anything done BUT ill try it anyway.
-
Quick update so i split my training into two leg workouts a week workout A is either extensions and front squats with hamstring and calf work looking the same as before as i have little equipment workout B i got from athleanx reverse lunges romanian deadlifts and split leg bulgarian squats (and then calves) and im super happy. My B workout accomplishes exactly what i had been looking for.
Thanks all for your input
-
Quick update so i split my training into two leg workouts a week workout A is either extensions and front squats with hamstring and calf work looking the same as before as i have little equipment workout B i got from athleanx reverse lunges romanian deadlifts and split leg bulgarian squats (and then calves) and im super happy. My B workout accomplishes exactly what i had been looking for.
Thanks all for your input
I've recently added in reverse lunges and also found them a good exercise.
-
Just do sets of squats alternated with calf raises for a hour straight with short rests. Simple.
-
Just do sets of squats alternated with calf raises for a hour straight with short rests. Simple.
squats pretty much train the whole leg
then comes the questions..how deep, foot stance..etc
-
squats pretty much train the whole leg
then comes the questions..how deep, foot stance..etc
Lol. Truth.
-
If you want to create a workout that actually works without harming your health, then I can advise you on the necessary information for this on the National Academy of Sports Medicine website https://traineracademy.org/training/nasm-study-guide/ . These are free but very useful study materials for those who want to become a trainer, or save money on hiring one. You can find a lot of really useful and, most importantly, scientifically proven information that will prevent damage to your knees or muscles during training.
-
Y'all giving this man complicated routines while ignoring the fact he says he is trainig with cinderblocks and a bar from home depot gtfo go get some actual weights and a proper bar to start
-
If you want to properly train your legs, then you also need to make sure that your legs get quality rest. I know that it's very important that the legs aren't swollen, you need to put them on a level higher than the head. I know that there are special leg pillow Ortorex that you can use to properly position your feet. It's very convenient and you can actually fall asleep faster. Also, your legs will be more rested in the morning. You only need to try to feel the difference.
If you want to create a workout that actually works without harming your health, then I can advise you on the necessary information for this on the National Academy of Sports Medicine website. There you can find a lot of really useful and, most importantly, scientifically proven information that will prevent damage to your knees or muscles during training.
-
Y'all giving this man complicated routines while ignoring the fact he says he is trainig with cinderblocks and a bar from home depot gtfo go get some actual weights and a proper bar to start
True.
Buy a squat rack, decent bar and 500 lbs of plates.
Forget high reps.
-
True.
Buy a squat rack, decent bar and 500 lbs of plates.
Forget high reps.
Really you think he is going to be squatting 500lbs he is workign with cinderblocks right now no fucking way he needs 500lbs in plates get 300lbs and start actually training
-
Really you think he is going to be squatting 500lbs he is workign with cinderblocks right now no fucking way he needs 500lbs in plates get 300lbs and start actually training
If he follows my instructions he'll be squatting near 500 in a year.
-
You can do barbell squats?
If so, pyramid up to a work weight for a hard 6 reps.
Do 3 sets of 6. Add 20-30 lbs and do a hard set of 3+ reps.
Take off 10-15 lbs and try to get 6 reps. The weight will feel lighter.
Next workout add weight to your starting 6 Rep set.
Following squats do some heavy cheat barbell rows for 3-5 sets of 6.
Then 3 sets of calf work.
Repeat when you feel recovered after a few days.
That's it.
Why do you suggest doing rows with this workout? Not challenging the idea, just wondering, seems interesting.
OP, not sure what your financial situation or space-for-equipment-at-home situation is, but you can get nice stuff for a home gym that is surprisingly affordable if all you need is a rack and a bar and some weights. If you want 1000 lbs of competition-calibrated stuff then that's going to cost you but you can get ~350 lbs of plates plus a barbell and a rack from for example Rogue Fitness, who makes nice stuff, for under $1,400.
-
Why do you suggest doing rows with this workout? Not challenging the idea, just wondering, seems interesting.
Because he is a 170lb 6 foot tall 65 year old man who has no idea what he is talking about and does the same workout everyday
-
Y'all giving this man complicated routines while ignoring the fact he says he is trainig with cinderblocks and a bar from home depot gtfo go get some actual weights and a proper bar to start
They are also replying to a 2 year old thread, where the guy hasnt even been here since DEC 2020, so theres that... ::)
-
Why do you suggest doing rows with this workout? Not challenging the idea, just wondering, seems interesting.
OP, not sure what your financial situation or space-for-equipment-at-home situation is, but you can get nice stuff for a home gym that is surprisingly affordable if all you need is a rack and a bar and some weights. If you want 1000 lbs of competition-calibrated stuff then that's going to cost you but you can get ~350 lbs of plates plus a barbell and a rack from for example Rogue Fitness, who makes nice stuff, for under $1,400.
Strengthens the back and helps out your squat.
-
They are also replying to a 2 year old thread, where the guy hasnt even been here since DEC 2020, so theres that... ::)
Likely he died of Covid contracted at Home Depot after buying cinder blocks.
-
Because he is a 170lb 6 foot tall 65 year old man who has no idea what he is talking about and does the same workout everyday
Pay attention Mr. Spindle Legs.
(https://media1.tenor.com/images/bf188a1100fbbb290e795de61dc045a3/tenor.gif?itemid=14926880)
-
Hanky hates older guys cuz he`s got the life expectancy of a fucking fruit fly. LD