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Getbig Womens Area => Womens Training / Womens Physique / Womens Bodybuilding => Topic started by: ripitupbaby on June 25, 2007, 12:51:19 PM



Title: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on June 25, 2007, 12:51:19 PM
As Promised, this thread is dedicated to GLUTE/LEG and LOWER BODY Training.

There are "many ways to skin a cat" and variety is always important to keep the body guessing and keep yourself interested in the workouts...so EVERYONE please feel free to post your training suggestions in this thread!

This thread is for Glute/Lower Body Q&A with anyone who is interested.  I bet we can all learn something from each other.

I'll start with some of my suggestions for lower body training, focusing on glute and backside development - for women who are in pursuit of the coveted "Apple Ass." 

I'm gonna break this down into three sections and three separate posts, and we'll go from there:

(1) General Tips and Cardio
(2) Specific Exercises
(3) Sample Workouts



(1) GENERAL TIPS AND CARDIO

LIFTING
---For lower body and glute workouts, I recommend relying primarily on large and/or compound exercises, which I will describe in Part 2 of this post. 
---Try to create workouts that include 4 or 5 exercises with 3-4 sets each.  I usually start with a compound exercise and do four sets, and then three sets of everything else in the workout.
---Whether bulking or cutting, I don't change too much about the exercises themselves, just the amount of weight I use and the number of reps.
Bulking - I prefer heavier weight that allows me to go about 8-10 reps on the lower body workouts.
Cutting - I prefer lighter weight that allows me to go about 15-20 reps on the lower body workouts. 
---Remember that you can make ANY weight feel heavy by slowing down the movements, squeezing and holding at the top/bottom, and/or slow negatives.  NEVER sacrifice your form for heavier weight - it is not worth it, and you risk injury.

For those of you who do not want to grow too much in the lower body and want to focus more on toning, I would stick with weights that put you at least in the 12-15 rep range per set.  You should be struggling and reaching failure towards the end of the sets, though - don't make it too easy for yourself!

CARDIO
Use your cardio to help develop your lower body, not just to burn calories!  Modify what you do for cardio to focus more on your butt.

---Try to split your cardio from your weight lifting if you can.  I try to do my cardio in the morning and lift in the evenings.  If this is not possible, try to do cardio after lifting so that you are strongest for the lifting.
---Nothing beats the stair climber in my opinion.  Make it your new best friend.  LOVE IT and it will love you back. 
---Walking on an incline is great for toning your backside as well.
---Sprints and track workouts are great, but I would avoid running long distances if you are trying to develop or add muscle mass to the lower body.
You will notice that there are not many long distance runners out there with big quad sweeps or large legs.  Long distance running burns size off your legs.  I have eliminated running from my workouts completely for this reason.  I do sprints and track workouts, however.  You'll also notice that there aren't many sprinters out there without awesome leg/quad separation...sprints are great for this purpose.  I recommend at least one sprint/track workout per week if you can swing it.
 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on June 25, 2007, 12:51:48 PM
(2) SPECIFIC EXERCISES

First, I will ID the three MUST-DO exercises, IMO, for glute and lower body development. 

---FREE SQUATS.  No Smith Machine.  Just you and the weighted barbell on your shoulders.  Keep your upper body upright when you squat (don't bend forward) and squat like you are going to sit down on a toilet, maybe a little deeper.  No need to go ass-to-ankles, as this is just a recipe for injury.  Make sure your ass and knees stay comfortably behind your ankles when you squat. 

Feet forward, shoulder width apart is a "normal" stance.  Feet pointed outward with a slightly wider stance will focus more on the inner thighs.

---WALKING LUNGES.  One of the BEST exercises in the world!!  I prefer a barbell on my shoulders, but you can also do these with dumbells in your hands.  These are best when they are done WALKING, not lunging in one place. 
The lunges should be pretty deep, but make sure that the knee on the leg you are lunging with stays behind the ankle (don't hyper-extend). 
Lunge up and down the gym, hitting about 12-15 lunges for each leg per set.  Use the track if your gym has one, but don't lunge around the corners. 
Take the barbell outside and lunch in the parking lot or down the street.  Hills can be used for walking lunges too. 

I remember working with my trainer once, and he had me doing walking lunges with the Olympic bar uphill in town, right in the middle of the street.  RIght when I was DYING, I remember him saying "come on, only about 60 yards left!"   :D


---STRAIGHT LEG DEADLIFTS.  Another great exercise and one of the guy's favorites!   ;D
Again, I prefer the weighted barbell, but dumbells work too.

Stand with your legs straight and slightly apart, in a "comfortable" position.  Bend forward sliding the weight down your legs and keeping your back straight.  You should be pivoting 100% at the hips and keeping the weight over your heels.  Check your form in the mirror....do them with a mirror next to you so that you can watch how you bend.

Only go down to about mid-shin with the weight - no need to go down to your toes, as the lower range will engage your lower back more than your hams and glutes.
When coming back up, focus on squeezing the glutes and keeping your weight over your heels.


In addition to the three MUST-DO exercises, I like to incorporate the following into my lower body workouts:

---Leg Extensions.  Squeeze and hold at the top.  Adjust foot positioning to vary the exercise.

---Butt Blaster/Donkey Kick machine

---Lying Hamstring Curls.  I like to do these one leg at a time.

---Seated Hamstring Curls.  This machine is great for working the sartorius muscle, which is the longest muscle in the body.

---Leg Press.  Good for the quads, and again you can adjust your foot position to focus on the outer/inner thigh.

---Calf Raise Machines.  I use both the seated and standing machines, but if you have a Donkey Calf Raise machine, that is even better because it engages the glutes and hams too.

 :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on June 25, 2007, 12:52:10 PM

(3) SAMPLE WORKOUTS

Again, there are many ways to construct good workouts for the lower body, and variety is always a good thing for your body AND your mind. 

When I really want to focus on lower body development, I tend to work my lower body twice a week, with one workout more focused on the glutes/quads, and the other more focused on hams/calves.

DAY 1 - GLUTES/QUADS
---Free Squats 4 sets
---Walking Lunges 3 sets
---Leg Press 3 sets
---Leg Extensions 3 sets
---Butt Blaster 3 sets


DAY 2 - HAMS/CALVES
---Walking Lunges 4 sets
---Straight Leg Deadlifts 3 sets
---Seated or Lying Hammy Curls 3 sets of one exercise, or two sets of each
---Standing Calf Raises 3 sets
---Seated Calf Raises 3 sets

ANOTHER OPTION FOR ONCE/WEEK
IF you are limited with time or only want to hit the lower body once per week, I would recommend making your workout consist of the three MUST-DO exercises (squats, lunges, deads), plus one calf exercise, plus one other machine of your choice (leg extensions, presses, hammy curls, etc.)  Change the machine of your choice weekly when you do the lower body workout.

 :)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on June 25, 2007, 12:54:45 PM
I used to do the walking lunges, they are a tough fuckers to do, really get you breathing.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Butterbean on June 25, 2007, 03:39:28 PM
Thank you for this thread Rip  :)

Do you have an opinion on using the stairmaster backward?


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on June 25, 2007, 05:01:59 PM
Thank you for this thread Rip  :)

Do you have an opinion on using the stairmaster backward?


DANGEROUS.... :D

Actually, it may work the glutes well....I was going to suggest an exercise that involves walking backwards up a set of stairs in a squat position, so I imagine that using the stairclimber is equally as beneficial.  However, you're gonna have to slow it down quite a bit so that you don't wipe out, in which case you may not get as much of a benefit from the calorie burning perspective.

Personally, I would keep using the stairclimber forwards for maximum calorie burn, and incorporate some backwards squats up stairs as a modified squatting exercise or an additional exercise if you are so inclined.

 :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on June 26, 2007, 12:21:22 PM
RE. the inner/outer thighs (adductors and abductors)....I would not spend time in the gym doing those thigh-master machines, as they focus only on these muscles, and these are very small muscles in the lower body.  There are more efficient ways to hit these muscles while training your lower body.

You should be able to hit your inner and outer thighs adequately using the compound MUST-DO exercises like squats and walking lunges.  My inner thighs always get hit hard by these two exercises.

You can adjust your foot position on squats, leg presses, and leg extensions to focus more on these muscles as well. 

Angling your feet outward will hit more inner thigh, and angling your feet inward will hit more outer thigh. 

Maximize your workouts and minimize your time in the gym!     :)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Kolchak on June 26, 2007, 02:27:35 PM
(http://tour.ftvideo.com/content/genex/contests/2006/nationals1106//_/khawkins.jpg)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on June 26, 2007, 06:16:25 PM
The majority of average Nat training Guys would be better off following your template than the crap they try to copy out of Flex or M&F.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on June 27, 2007, 12:48:56 PM
The majority of average Nat training Guys would be better off following your template than the crap they try to copy out of Flex or M&F.

Thanks.  I like to keep my training pretty basic, no need to get all fancy-schmancy.   :)

One thing I did want to emphasize is the importance of STRETCHING when it comes to lower body training and development.

The glutes and hamstrings in particular will NOT grow if they are not flexible and well-stretched.   If you can't bend over and touch your toes - or better yet the floor - with your legs straight, then you cannot expect to grow your hammies.

I recommend stretching the hams and glutes for maximum flexibility as much as possible, when you are WARM.  Do not stretch cold.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Butterbean on June 29, 2007, 01:45:36 AM


---FREE SQUATS.  No Smith Machine.  Just you and the weighted barbell on your shoulders.  Keep your upper body upright when you squat (don't bend forward) and squat like you are going to sit down on a toilet, maybe a little deeper.  No need to go ass-to-ankles, as this is just a recipe for injury.  Make sure your ass and knees stay comfortably behind your ankles when you squat. 

Feet forward, shoulder width apart is a "normal" stance.  Feet pointed outward with a slightly wider stance will focus more on the inner thighs.


Rip, could you please talk about which muscles are engaged w/wide, normal and narrow stances while doing Free Squats and Hack Squats.




---Leg Extensions.  Squeeze and hold at the top.  Adjust foot positioning to vary the exercise.



---Lying Hamstring Curls.  I like to do these one leg at a time.


Re: adjusting foot positioning, are you talking about "flat-foot" to "pointed toes?"  If so, do you suggest adjusting w/the lying hamstring curls also?

Thanks Rip :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on June 29, 2007, 08:13:07 AM
Rip, could you please talk about which muscles are engaged w/wide, normal and narrow stances while doing Free Squats and Hack Squats.

Unless you are a powerlifter, "normal" stance for a free squat is generally shoulder width apart, with the feet facing forwards or pointed just slightly outwards.  I find that this engages the most muscles in the lower body, but slight variations on this stance can make different muscles work a little more.
 
---A closer stance will lessen the workload for the hips and butt, and will put more emphasis on the quads and thighs.  A closer stance will also put more pressure on your back and abs, which is OK as long as you remember that there is not a need to go too heavy.
---A wider stance does the opposite - decreases the work for the thighs and puts more emphasis on the hips and butt.

Stance selection depends, in part, on what is most comfortable for you.  Shorter people have an easier time with a closer stance, I think, than taller people.  A wider stance gives you better ability to balance and engages the abs, back, and core muscles less.  I would start shoulder width apart and adjust your stance according to what is comfortable for you to go deep enough and maintain balance.


Re: adjusting foot positioning, are you talking about "flat-foot" to "pointed toes?"  If so, do you suggest adjusting w/the lying hamstring curls also?

Thanks Rip :)


More so than pointing/flexing the feet, I was referring to the toe position/angling or which way the feet are directed, which can be modified during squats, leg presses, and leg extensions, among other exercises.

You can position your feet straight ahead (maybe slightly outward), or you can turn them outward (like a plie in ballet), or you can turn them inward so that the toes on your feet are pointing towards each other.

---Positioning your toes outward (like a ballet plie) in squats and leg presses will emphasize inner thigh work. 
I found this cute little picture (below) to illustrate what I am talking about. 

EDIT: the pic shows the correct foot position to focus on the inner thighs, but for squats, your stance should be wider and your knees should remain behind your heels.  Not quite the same as a plie.

 
If you turn your feet outward about 45 degrees and squat in this position, you will definitely put more focus on your inner thighs, as well as your butt.  I use this as a variation for my squats once in a while, or I sometimes add a couple of sets of these in after I do my squats with a straighter foot position.

---Positioning your toes inward will emphasize outer thigh work.  However, I do NOT recommend this position for free squats or even Smith machine squats, as I think that it is very difficult to maintain balance and is a recipe for knee trouble, even with light weight.  I would only position the toes inwards to focus more on the outer thigh when doing leg extensions, and maybe leg presses with relatively light weight.

---For leg extensions in particular, having the toes rotated slightly outward will target the inner sweep of the quads more.  Working with the toes rotated slightly inward will target the outer teardrop of the quads more.


Pointed toes versus going flat-footed on hammy curls is another interesting question, and not one that I am too sure about in terms of the benefits of one versus the other. 
I have had people recommend both ways to me for hammy curls, as well as leg extensions. 
I'm not too sure what the effects of pointing the toes versus flexing them is when doing hammy curls...I usually try to keep my feet flexed, as I feel more of a stretch through the hamstring this way.
For leg extensions, I have found that foot flexion when the foot is pointed (downward), the lower quads work more, and when the foot is flexed upward, the upper part of the quads work more.


In general, I see all of these modifications as good ways to put some variety into your exercises from time to time, but with the exception of the inner thigh focus from plies, I'm not so sure that there is REALLY a great benefit or impact to doing much more than the standard or "normal" stances and foot positions.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Benny B on July 05, 2007, 09:08:02 PM
You have to demonstrate that you practice what you preach by posting a few rear nudes of yourself. For evaluation purposes.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 07, 2007, 02:04:31 PM
You have to demonstrate that you practice what you preach by posting a few rear nudes of yourself. For evaluation purposes.


Sorry, but I didn't work out nude today.   :P

I DID do a lower body workout though.  I only trained lower body once this week, so I tried to hit everything. 

I am currently in a "maintenance" mode, not really trying to put on size or lose weight.  Here's what I did, generally, to give you an idea of what kind of weights/reps:

---Walking Lunges - 4 sets with 45 pound bar, about 12-15 each leg
---Free Squats - 1 set 95 pounds x 20, 2 sets 115 pounds x 15
---Straight Leg Deadlifts - 1 set 85 pounds x 18, 2 sets 95 pounds x 15
---Seated Calf Raises - 2 sets with 45 pound plate on, as many as I could do till it hurt too much
---Leg Extensions - 3 sets on machine (can't remember weight 50 or 65) x 15
---Seated Hammy Curl - 2 sets on machine (can't remember weight) x 15
---Lying Hammy Curl - 2 light sets (50 pounds?) x 15

I fully expect to walk funny for the next two days.   :-\



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Butterbean on July 08, 2007, 09:29:21 AM



---Walking Lunges - 4 sets with 45 pound bar, about 12-15 each leg
---Free Squats - 1 set 95 pounds x 20, 2 sets 115 pounds x 15
---Straight Leg Deadlifts - 1 set 85 pounds x 18, 2 sets 95 pounds x 15
---Seated Calf Raises - 2 sets with 45 pound plate on, as many as I could do till it hurt too much
---Leg Extensions - 3 sets on machine (can't remember weight 50 or 65) x 15
---Seated Hammy Curl - 2 sets on machine (can't remember weight) x 15
---Lying Hammy Curl - 2 light sets (50 pounds?) x 15




Thanks, we're going to do this workout Tuesday  :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 08, 2007, 09:40:46 AM
Thanks, we're going to do this workout Tuesday  :)


LOL, have fun!  I can hardly walk today... :D



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on July 08, 2007, 11:55:08 AM
Good thread...a lot of good points. However, there is one thing in particular I noticed that I do disagree with...weight and reps during bulking vs. cutting.

Personally, I am a fan of lower volume style training, not HIT per say, but not extreme high volume. For example, as many warm-up sets as it takes to get to the point of 1-2 hard working sets. After that, multiple exercises 2-3 sets. In regards to lower body training, it might look something like this:

Squats: warm-up sets (which does involve incrementing up in weight) followed by 2 working sets
Hacks: 2 working sets (maybe 1 warm up set to get used to the movement)
Lying leg curl: same as hacks
Single leg ext: same as hacks and curls

Warm-up sets are done in the 10-15 rep range, working sets in the 6-8 with the occasional 4 or 5 rep set.

Now, the point of all this and the reason for my disagreement of the above statement about reps and weight during differant phases. For men or women I am a firm believer that in regards to weight training, the same exact principles should applie. For starters, to build muscle or to maintain muscle on a diet, what works for a man will work for a woman. 2nd if you've built a base of muscle using heavy weights and moderate reps, changing this scheme is not the best way to preserve your muscle IMO. The same should be done be it during a diet or a bulk...it was the heavy weight that promoted the muscle gain and it's that same heavy weight that will preserve it. You have to keep the fast-twitch fibers activated during a diet if they are going to maintain their size...and only heavy weight will activate your fast-twitch muscle fibers.

Final note, like everyone says, there are a dozen ways to skin a cat, but that does not mean there isn't an easier more efficient way to do so...just my 2c.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on July 08, 2007, 01:26:37 PM
AJ, you sound along the lines Yates. That's best for me too.

Have to go by feel though. I wanted heavy benches this morn, but I had a wierd tweak deep in my outer
peck I couldnt work away. Time to shift gears.

Ive found heavier weight builds more lasting mass. Stuff that hangs with you thru a layoff and sick.
Pumpy light stuff can fluff up muscle (esp w/ drugs) but it dont have the integrity.
"Heavy" is relative to the person though.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on July 08, 2007, 04:04:46 PM
AJ, you sound along the lines Yates. That's best for me too.
No, not quite Yates, it is more volume then he ever did...it's just not Arnold or Lee Priest style insanity volume.

Have to go by feel though. I wanted heavy benches this morn, but I had a wierd tweak deep in my outer
peck I couldnt work away. Time to shift gears.

Ive found heavier weight builds more lasting mass. Stuff that hangs with you thru a layoff and sick.
Pumpy light stuff can fluff up muscle (esp w/ drugs) but it dont have the integrity.
"Heavy" is relative to the person though.
I go by feel as well...if I'm feeling weaker for some reason, I'll do what I can to make the weight feel heavier, i.e. supper sets, drops, etc. And you're right, "heavy' is a very relative term.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 08, 2007, 04:59:14 PM
Good thread...a lot of good points. However, there is one thing in particular I noticed that I do disagree with...weight and reps during bulking vs. cutting.

Personally, I am a fan of lower volume style training, not HIT per say, but not extreme high volume. For example, as many warm-up sets as it takes to get to the point of 1-2 hard working sets. After that, multiple exercises 2-3 sets. In regards to lower body training, it might look something like this:

Squats: warm-up sets (which does involve incrementing up in weight) followed by 2 working sets
Hacks: 2 working sets (maybe 1 warm up set to get used to the movement)
Lying leg curl: same as hacks
Single leg ext: same as hacks and curls

Warm-up sets are done in the 10-15 rep range, working sets in the 6-8 with the occasional 4 or 5 rep set.

Now, the point of all this and the reason for my disagreement of the above statement about reps and weight during differant phases. For men or women I am a firm believer that in regards to weight training, the same exact principles should applie. For starters, to build muscle or to maintain muscle on a diet, what works for a man will work for a woman. 2nd if you've built a base of muscle using heavy weights and moderate reps, changing this scheme is not the best way to preserve your muscle IMO. The same should be done be it during a diet or a bulk...it was the heavy weight that promoted the muscle gain and it's that same heavy weight that will preserve it. You have to keep the fast-twitch fibers activated during a diet if they are going to maintain their size...and only heavy weight will activate your fast-twitch muscle fibers.

Final note, like everyone says, there are a dozen ways to skin a cat, but that does not mean there isn't an easier more efficient way to do so...just my 2c.


Yeah, I would totally agree with you when it comes to my upper body, I train it more that way.  I would do a chest or back workout in a manner very similar to what you laid out, and I usually keep my upper body workouts the same whether cutting or bulking.

But my lower body tends to grow really fast...I easily put on more than enough size in my lower body, and need to focus my training more on improving definition.  I find that this approach works better for my lower body.



 :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on July 08, 2007, 06:38:30 PM

Yeah, I would totally agree with you when it comes to my upper body, I train it more that way.  I would do a chest or back workout in a manner very similar to what you laid out, and I usually keep my upper body workouts the same whether cutting or bulking.

But my lower body tends to grow really fast...I easily put on more than enough size in my lower body, and need to focus my training more on improving definition.  I find that this approach works better for my lower body.



 :)

Hey if it works for you it works for you...no reason to change it.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on July 08, 2007, 06:50:32 PM
It's like the guy tells me.. "Yates should of done more sets...!"
What? Then He'd of won the Olympia or sumfin!? ::) Please.

Ditto Mike metzner. Im sure he tried EVERYTING thru the yrs. HIs way was prolly best for him.

Im leaning toward plenty of light stretchy nontaxing warm up stuff for all muscle involved, then quick jumps up to
about 3-4 Max hard sets culninating in somting I can only move 2-5 reps.(Legs higher)
I explore plenty singles for form in the 85%+ 1rm zone too. No more often then every 10th day on nasty
1 rm's.

It makes the other stuff feel light. Im liking the Fat Bar I made to. Regular bar feel like a toothpick now.

Just for a example here. Mixing it up is important IMO.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: BuffGoddess on July 11, 2007, 10:58:33 PM
I'll throw in my 2 cents worth on cardio training...I have found (pre contest) that interval training works best for fat depletion. I do it for 35 minutes at a time on the Stairstepper...You start out with a 5 minute warm-up
Then the next step is to move to 55% of max heart rate for another 5 minutes. The move it up to 85% of max heart rate for 5 minutes. Then drop it back down to 55%. You continue this cycle for 3 cycles...then cool down. To get your Predicted Max Heart Rate....220-your age X .55 = 55% of predicted max
Do the same calculation for the 85%...There are other formulas, this one is just the easiest...at 55% you should be able to carry on a conversation easily, at 85% you should not be able to...Just remember this is "Predicted Max"...everyone is different, so you may have to adjust for your own fitness level. Good Luck!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on July 12, 2007, 05:44:12 AM
Sounds like I've done. You can keep going longer if you hit some bursts and back off,
heart rate stays elevated anyway for awhile, then blast again.
Hey Buffy, gald to see Ya here ;)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: tigereyes on July 12, 2007, 06:20:29 AM
Personally, I have had to work very hard to bring my lower body in line with my upper body.  My last 3 years as a college gymnast I had a few knee surgeries and was mainly an uneven bar specialist, so when I began training for fitness I had a big upper body and little chicken legs, LOL.
All the way up until about 4 weeks out from this show I would start with some kind of heavy squatting (6-15 rep range).  Also, throughout my contest prep, I would focus on some of the more "shaping" type exercises, including variations of lunges, step-ups, wide stance squats, stiff leg deadlifs, etc-.  I utilized a lot of superset training to keep the pace of my workout up, as I am a fitness competitor, so building endurance is a factor in my training. I also added in a second leg day at the end of the week to specifically focus on hamstrings and glutes.

I have found that a great exercise to bring up the glutes is doing the hack squat, but facing the reverse direction.  i.e.- face inward.  I would usually use a wider stance and really try to focus on pushing from my glutes, if that makes sense.  I also found that doing front squats on the Smith machine helped with my leg development (squatting all the way down).

Oh, and stepmill is definitely the way to go, especially skipping steps  :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: BuffGoddess on July 13, 2007, 07:00:21 PM
Sounds like I've done. You can keep going longer if you hit some bursts and back off,
heart rate stays elevated anyway for awhile, then blast again.
Hey Buffy, gald to see Ya here ;)
Thanks Trab. After much prodding from Alex23 and after talking to Ron, I decided to come back. I missed everyone (well except for a couple of people who were being total jerks) But anyway, glad to be back!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on July 13, 2007, 07:05:18 PM
Thanks Trab. After much prodding from Alex23 and after talking to Ron, I decided to come back. I missed everyone (well except for a couple of people who were being total jerks) But anyway, glad to be back!

Cool, I just kind of met that big goof (Alex23) on here.  He's a trip.

I dont know,.. live and let live is so hard to come by. I like your personality, hope alls cool. ;)
You lift and BB how you see fit, screw what anyone else wants you to look like. ;)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Forbidden on July 13, 2007, 10:41:45 PM

LOL, have fun!  I can hardly walk today... :D



Hi there,

just wondering if you could advise me on what weight I should be lifting


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on July 14, 2007, 02:03:04 PM
Hi there,

just wondering if you could advise me on what weight I should be lifting


Depends, throw out some more details...


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on July 14, 2007, 02:14:38 PM
u can thank me later, but here is the key to hamstring training.

For hamstring hypertrophy, do low reps in a leg curl machine and higher reps in stiff leg deadlifts, Romanian dead, reverse hyper, and back extension. The reason why is because when you're working your hip extensors you're also working your glutes and erector spinae and those tend to be higher rep muscles. In other words, if you're using the leg curl machine you should be using eight reps or less. Someone with a higher training age may only need three reps, but use a higher amount of sets, like 10 sets of 3.




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 15, 2007, 04:54:28 AM
Hi there,

just wondering if you could advise me on what weight I should be lifting


Are you beginner/intermediate/advanced?  How big are you and how strong are some of your lifts? 




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 18, 2007, 04:01:26 PM
Flower, here is that glute stretch I was describing to you...

I tried to find a pic of a hot guy doing it...this is the best I could do... :-\



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: The Squadfather on July 18, 2007, 04:22:17 PM
hey Rip i showed a guy how to do the ham raises off the flat bench by the pulldown and he had to use a stick to push himself up. ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 18, 2007, 04:26:45 PM
hey Rip i showed a guy how to do the ham raises off the flat bench by the pulldown and he had to use a stick to push himself up. ;D


hahaha  good thing he had the stick there.  Layne Norton does the sickest glute ham raises I have ever seen.   :o 
I love this video!!

http://video.google.com/videoplay?docid=-3419848615516816460&q=ham+raise


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: The Squadfather on July 18, 2007, 04:36:20 PM

Layne Norton does the sickest glute ham raises I have ever seen.   I love this video!!

http://video.google.com/videoplay?docid=-3419848615516816460&q=ham+raise

those fucckers are HARD!!, you can curl the stack on any leg curl machine all day long and it's not half as hard as those bad boys, i remember reading strongman competitor Whit Baskin's workout log and he used to do those weighing 290 pounds, he said they were the best hamstring movement there is.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 18, 2007, 04:43:12 PM
those fucckers are HARD!!, you can curl the stack on any leg curl machine all day long and it's not half as hard as those bad boys, i remember reading strongman competitor Whit Baskin's workout log and he used to do those weighing 290 pounds, he said they were the best hamstring movement there is.


IF you can do them.  Best to start on the floor with someone holding your feet so that you reduce the number of teeth you lose. 
I may make that one of my goals this off-season, to try to get to the point where I can do those, minus the additional weight. 
If I do, I'll post a video too.   ;D



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: The Squadfather on July 18, 2007, 04:52:02 PM

IF you can do them.  Best to start on the floor with someone holding your feet so that you reduce the number of teeth you lose. 
I may make that one of my goals this off-season, to try to get to the point where I can do those, minus the additional weight. 
If I do, I'll post a video too.   ;D


i'm surprised you can't do them now, your hams look strong.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on July 18, 2007, 04:55:40 PM
(2) SPECIFIC EXERCISES

---WALKING LUNGES.  One of the BEST exercises in the world!!  I prefer a barbell on my shoulders, but you can also do these with dumbells in your hands.  These are best when they are done WALKING, not lunging in one place. 
The lunges should be pretty deep, but make sure that the knee on the leg you are lunging with stays behind the ankle (don't hyper-extend). 
Lunge up and down the gym, hitting about 12-15 lunges for each leg per set.  Use the track if your gym has one, but don't lunge around the corners. 
Take the barbell outside and lunch in the parking lot or down the street.  Hills can be used for walking lunges too. 

I remember working with my trainer once, and he had me doing walking lunges with the Olympic bar uphill in town, right in the middle of the street.  RIght when I was DYING, I remember him saying "come on, only about 60 yards left!"   :D



Never thought much of walking lunges, don't care who does em.  Better off doing long stride lunges, rear knee to the floor, return to start postion each rep, usually 12.  Light weight is all you need.  I like to do all reps for each leg, one leg at a time, not alternating, helps to get in a better groove.  Gets you breathing hard and helps build some explosive power, for those heavy, deep squats.  I have watched people fall apart trying to hang on these.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ~flower~ on July 19, 2007, 05:13:54 AM
Flower, here is that glute stretch I was describing to you...

I tried to find a pic of a hot guy doing it...this is the best I could do... :-\




      LOL!!  thanks Rip!   


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 19, 2007, 06:01:42 AM
i'm surprised you can't do them now, your hams look strong.


Not that strong...yet. 

I tried this exercise once after I saw Layne's video...I thought "those can't be THAT hard."  Good thing my husband was there to catch me on my first try before my face smashed into the ground.   ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 19, 2007, 10:53:43 AM
Never thought much of walking lunges, don't care who does em.  Better off doing long stride lunges, rear knee to the floor, return to start postion each rep, usually 12.  Light weight is all you need.  I like to do all reps for each leg, one leg at a time, not alternating, helps to get in a better groove.  Gets you breathing hard and helps build some explosive power, for those heavy, deep squats.  I have watched people fall apart trying to hang on these.


I'll give them a try. 
I am somewhat attached to my walking lunges, though, so maybe I will do these as a superset.   :o


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on July 19, 2007, 06:01:11 PM

I'll give them a try. 
so maybe I will do these as a superset.   :o


Now thats what Im talking about  :P


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: BuffGoddess on July 19, 2007, 11:47:18 PM
Now thats what Im talking about  :P
I'm with you on the one leg at a time thing! When you step on stage you don't want to have a dominate side, you have to be symmetrical, in all body parts!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on July 20, 2007, 03:48:58 AM
I'm with you on the one leg at a time thing! When you step on stage you don't want to have a dominate side, you have to be symmetrical, in all body parts!

Yep thats for sure.  I struggle with symetry in certian areas, arms being one.  Heres some eye candy for you guys  :D it's only fair





Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ~flower~ on July 20, 2007, 06:01:20 AM
Will you be providing demonstrative pictures for all the exercises?     8)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 20, 2007, 06:53:20 AM
Yep thats for sure.  I struggle with symetry in certian areas, arms being one.  Heres some eye candy for you guys  :D it's only fair




DAMN DUDE.  I like your thinking!!!   :o
I struggle with symmetry BIG TIME, and I am very very right-side dominant.  You can easily see it in my arms, my calves, and my quads.  I have plans to start a separate thread on this topic soon.

In the meantime, I'm with ~flower~ 100%....you need to lead by example and teach by illustration....starting with some pics of your GLUTES and more of your lower body, since this IS a glute/lower body training thread. 

Are your glutes symmetrical?  We'll need to have a close look at those to make an informed judgement.   ;D



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on July 20, 2007, 11:33:45 AM
Will you be providing demonstrative pictures for all the exercises?     8)


DAMN DUDE.  I like your thinking!!!   :o
I struggle with symmetry BIG TIME, and I am very very right-side dominant.  You can easily see it in my arms, my calves, and my quads.  I have plans to start a separate thread on this topic soon.

In the meantime, I'm with ~flower~ 100%....you need to lead by example and teach by illustration....starting with some pics of your GLUTES and more of your lower body, since this IS a glute/lower body training thread. 

Are your glutes symmetrical?  We'll need to have a close look at those to make an informed judgement.   ;D



LOL thanks ladies.  Yeah I think some pics from time to time sounds like fun  :-*  I will have to get a glute shot up cause you know what? I really dont know how good the symetry is there, I think its pretty good?  You guys will have to help me out with your observations    :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 20, 2007, 12:15:49 PM
LOL thanks ladies.  Yeah I think some pics from time to time sounds like fun  :-*  I will have to get a glute shot up cause you know what? I really dont know how good the symetry is there, I think its pretty good?  You guys will have to help me out with your observations    :)


I'm so glad we can be of assistance.   8)

Bring it on baby, bring it ON.   :-*


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: BuffGoddess on July 21, 2007, 02:23:42 AM
Yep thats for sure.  I struggle with symetry in certian areas, arms being one.  Heres some eye candy for you guys  :D it's only fair




Okay stop! I'm gonna have to go change my thong! Nice pics and thanks for sharing,,, ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Rampage on July 22, 2007, 03:54:19 PM
goody


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 25, 2007, 06:01:39 PM
In an attempt to inspire Luv2Hurt to post pics of his glutes  ;D, I dug up some old training pics from about 2 years ago.

MAD PROPS to my trainer Dave Nock of Hard Nocks Gym.  He is hardcore and old school, and he kicked my ass on multiple occasions.  He liked to take the training outside and really pound you.   8)

Try doing walking lunges up Main Street with a guy yelling at you the whole time.  At one point around when the pic was taken, he was going "come on, only about 60 yards left!!!"  Then he made me stop and do squats with the barbell over my head.    :o





Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on July 25, 2007, 06:22:16 PM
In an attempt to inspire Luv2Hurt to post pics of his glutes  ;D, I dug up some old training pics from about 2 years ago.





Cool pics and memories!

LOL  ;D Those pics will be coming. about 10 pounds of fat and hair have to come off, LOL.  Comp coming up end of October so will be getting IN shape soon and then Im sure I will be showing thangs off.  ;D

Heres one that I found, might be good for an ab section.



 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 25, 2007, 07:05:03 PM
Cool pics and memories!

LOL  ;D Those pics will be coming. about 10 pounds of fat and hair have to come off, LOL.  Comp coming up end of October so will be getting IN shape soon and then Im sure I will be showing thangs off.  ;D

Heres one that I found, might be good for an ab section.

 


Works for me.   8)
What show are you doing?

I'll have to figure out how to move this pic over to the AB Training thread to make more room here for your glute pics.   ;D



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: BuffGoddess on July 26, 2007, 01:18:33 AM
OMG I think he's from my gym...and let me tell ya...no glutes to show...


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: BuffGoddess on July 26, 2007, 01:20:02 AM
Cool pics and memories!

LOL  ;D Those pics will be coming. about 10 pounds of fat and hair have to come off, LOL.  Comp coming up end of October so will be getting IN shape soon and then Im sure I will be showing thangs off.  ;D

Heres one that I found, might be good for an ab section.



 
May I lick your abs...just to be sure they are real for research purposes only...giggle


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on July 26, 2007, 03:27:30 AM
OMG I think he's from my gym...and let me tell ya...no glutes to show...

I dont think Im the guy....although I wish I worked out at the same gym as the BGoddess, Im in Chicago area.  And yes these glutes are pumping, thanks for the push cause its on now  :P

May I lick your abs...just to be sure they are real for research purposes only...giggle

Yes you may....but remember Im a giver.... :) 


Works for me.   8)
What show are you doing?

I'll have to figure out how to move this pic over to the AB Training thread to make more room here for your glute pics.   ;D



Thanks champ, coming from you Iam very flattered  8).  Im doing the NPC Continental USA its on October 27th right in my home town, so it's gonna be a big show for me.  I will be coming in the best shape of my life and I will be putting it down!!

Thanks you guys, this is a cool board, I can feel your energy and am feeding off of it, you guys dont talk about it....you DO IT!  I Will be adding energy to the board too, you will see, like I said I'm a giver  ;D 

Hey Ripitup, whats up next for you in competitions?   


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 26, 2007, 03:48:17 AM
I dont think Im the guy....although I wish I worked out at the same gym as the BGoddess, Im in Chicago area.  And yes these glutes are pumping, thanks for the push cause its on now  :P

Yes you may....but remember Im a giver.... :) 

Thanks champ, coming from you Iam very flattered  8).  Im doing the NPC Continental USA its on October 27th right in my home town, so it's gonna be a big show for me.  I will be coming in the best shape of my life and I will be putting it down!!

Thanks you guys, this is a cool board, I can feel your energy and am feeding off of it, you guys dont talk about it....you DO IT!  I Will be adding energy to the board too, you will see, like I said I'm a giver  ;D 

Hey Ripitup, whats up next for you in competitions?   



Awesome...I like givers...  ;)

I'm taking a break for now, not competing again till 2008.  I am doing Nationals for sure next year, and I have my eye on one other big show beforehand...but I'm gonna wait till the end of this year to make any final decisions.  I am already getting excited!
Were you at Jr Nats?

Good luck to you during your prep!!  Please keep us posted...with lots of pics...I'll start a thread for every body part.   ;D
You can definitely help to motivate the ladies here, and hopefully we can do the same for you. 

 :-*


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ~flower~ on July 26, 2007, 09:19:35 AM
I was looking at Rips walking lunge pics (I think I would start yelling back at someone!!)  but then I scrolled down and got distracted......

  ok, scrolling back up again........wait.....pa use...............okay.. ..


         8)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 27, 2007, 11:08:17 AM

DANGEROUS.... :D

Actually, it may work the glutes well....I was going to suggest an exercise that involves walking backwards up a set of stairs in a squat position, so I imagine that using the stairclimber is equally as beneficial.  However, you're gonna have to slow it down quite a bit so that you don't wipe out, in which case you may not get as much of a benefit from the calorie burning perspective.

Personally, I would keep using the stairclimber forwards for maximum calorie burn, and incorporate some backwards squats up stairs as a modified squatting exercise or an additional exercise if you are so inclined.

 :)



Hey Stella
I found a couple of training pics from a couple of years ago that demonstrate this backwards squat exercise.  Maintain this position as you squat backwards up the stairs, and then squat down the stairs.  You would not believe how hard this becomes...quickly!

You can also do "walking squats" which are quite difficult too.

 :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ~flower~ on July 28, 2007, 05:31:48 AM
My driveway is a hill (incline).  I bet I could do those up and down it.  Would be kind of in between the flat and the stair squats.   They look brutal!!

  I think those pics would be even better if your training was eating a sammich while you busting your ass!     ;D    10 more feet!!  yummm.... needs more mayo....  Work it girl!!       ;D

 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Butterbean on July 28, 2007, 06:16:04 AM
LuvtoHurt = great physique....great legs



Hey Stella
I found a couple of training pics from a couple of years ago that demonstrate this backwards squat exercise.  Maintain this position as you squat backwards up the stairs, and then squat down the stairs.  You would not believe how hard this becomes...quickly!

You can also do "walking squats" which are quite difficult too.

 :)
OOOO those look good Rip.  We will do them on a bleacher day.  My poor workout partner.....BWAHAHAHAHAH AHAHAHA!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on July 28, 2007, 07:00:46 AM



I'm taking a break for now, not competing again till 2008.  I am doing Nationals for sure next year, and I have my eye on one other big show beforehand...but I'm gonna wait till the end of this year to make any final decisions.  I am already getting excited!
Were you at Jr Nats?

Good luck to you during your prep!!  Please keep us posted...with lots of pics...I'll start a thread for every body part.   ;D
You can definitely help to motivate the ladies here, and hopefully we can do the same for you. 

 :-*


Thanks Rip   :)  And STella for the compliments  :-*

No I did not make the JR Nats this year  :(  I usually at least see the mens pre-judging.  Wish I could have saw you kick butt!!  I think I will go next year on Friday and check out you girls.

Man that kicks ass doing the Nationals and I for sure think you should  :)  I see a pro card....if that's what you want in your future  8)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 28, 2007, 04:33:41 PM
Thanks Rip   :)  And STella for the compliments  :-*

No I did not make the JR Nats this year  :(  I usually at least see the mens pre-judging.  Wish I could have saw you kick butt!!  I think I will go next year on Friday and check out you girls.

Man that kicks ass doing the Nationals and I for sure think you should  :)  I see a pro card....if that's what you want in your future  8)



Thanks man...whatever it will be, it will be GOOD.  And I fully intend to have fun while I'm at it.    8)




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 28, 2007, 05:54:17 PM
My driveway is a hill (incline).  I bet I could do those up and down it.  Would be kind of in between the flat and the stair squats.   They look brutal!!

  I think those pics would be even better if your training was eating a sammich while you busting your ass!     ;D    10 more feet!!  yummm.... needs more mayo....  Work it girl!!       ;D

 


 ;D



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on July 29, 2007, 04:39:53 AM
Well it is Sunday and that means quads and hams  ;D  Think today I will try and leg press, knee has been getting sore.  leg ext and hacks should do it for quads.  Then probally stiffleg DL, seated and lying leg curls for hamstrings.  I really love to slam on legs, luv to get the bar bending  :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 29, 2007, 04:49:00 AM
Well it is Sunday and that means quads and hams  ;D  Think today I will try and leg press, knee has been getting sore.  leg ext and hacks should do it for quads.  Then probally stiffleg DL, seated and lying leg curls for hamstrings.  I really love to slam on legs, luv to get the bar bending  :)


This post is useless without pics.   ::)

But the workout sounds pretty good.   8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on July 29, 2007, 06:54:12 AM

This post is useless without pics.   ::)

But the workout sounds pretty good.   8)



yeah your right, heres an offseason LUV getting ready to train legs....Today....once I wake up  ;D  I got a little meat on that azz  8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 29, 2007, 08:21:38 AM
yeah your right, heres an offseason LUV getting ready to train legs....Today....once I wake up  ;D  I got a little meat on that azz  8)





Much better, you're getting the hang of it now.   ;)


 8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Jodi on July 29, 2007, 05:57:03 PM
I haven't gone through all of this thread, but I do want to step in and say that I incorporated the walking squats in my cardio session this afternoon and really liked them, Lori!  Thanks for that tip, along with the backwards stairs and the squat steps down the stairs.

I would say that the following exercises helped me the most in building thick, hard, round glutes and creating more mass in my quads, though one must remember that I have a propensity through genetics in building a bubble butt and very thick quads.  I am very short (4'11") and have very long muscle bellies...a good combination for both powerlifting and bodybuilding.  And I began in powerlifting, which allowed me to build a foundation that cannot be replaced with anything else.

Free rack squats, wide stance.  I used a wider than shoulder width stance when preparing for powerlifting meets and in fact did not change this stance until I began training for figure competitions.  This exercise was a huge, huge, huge factor in building my glutes and creating enough muscle that would not disappear even when dieting.  Squatting lower than a 90-degree angle is another key, and I continue to do that even when keeping my feet at shoulder width apart.  I will squat somewhere between 135 pounds to 185 pounds for reps when prepping for shows, especially now that I'm back in bodybuilding.  I will also incorporate drop sets, and I will typically superset these with very heavy leg presses in order to truly kill my lower body.

Walking lunges with either dumbbells or a bar on the back.  I will use 35 or 40 pound dumbbells or an 80 pound bar on my back and do reps of 12 to 20 per leg, long strides, low to the ground.  Make sure you create a 90-degree angle with the knee with every single step and push through the heel when rising up.  I do not rest in between each step; I do not try to steady myself.  I simply stride in the same manner as if I were walking.  I will also throw in walking lunges (regular or diagonal) in cardio intervals when I'm outside and do as many as 50 to 100 per leg.  I've walked an entire football field and back with these things.

Leg press with feet high on the platform.  Make sure you do a real leg press, not a sissy one where the platform moves only a few inches.  Knees to chest without rounding out the back or bringing it off of the bench.  I put anywhere from four to six plates on each side of the leg press and do 12 to 20 reps.  I usually superset this exercise with leg extensions, walking lunges, or heavy squats.

Smith machine squats with feet narrow and far out in front of you.  When you sit down into this exercise, you should be at a perfect 90-degree angle at the knee, the thigh parallel to the ground.  Push through the heels and use the glutes to rise up to starting position.  The Smith machine is also good for stationary lunges.

I could go on and on and on.  I just try to vary it up, pile up exercises one right after the other for supersets and trisets, and work my ass off to build it up.  If you don't feel dizzy, aren't seeing spots, don't have a ringing in your ears, or think you are about to vomit on leg day, then you aren't training hard enough.

I also use the stepmill, the stepper, and a high incline treadmill for cardio (12% incline).  Running stairs and sprints also work very well.

I don't have a problem with building my legs.  I just have a problem in getting rid of the fat and water in my lower quads, and it's something I continually strive to achieve for each show.  It will be very important to do at the World Championships.  I'm incorporating a lighter leg day in addition to the heavier leg day and using very high reps and burning out the muscle.  Plyometrics will have a bigger role in my training as well.  We shall see how it all pans out in eight weeks.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on July 30, 2007, 02:35:50 AM
I don't have a problem with building my legs.  I just have a problem in getting rid of the fat and water in my lower quads, and it's something I continually strive to achieve for each show.  It will be very important to do at the World Championships.  I'm incorporating a lighter leg day in addition to the heavier leg day and using very high reps and burning out the muscle.  Plyometrics will have a bigger role in my training as well.  We shall see how it all pans out in eight weeks.

To improve seperation in my quads I like to do one leg at a time leg extensions.  I hold the contracted position for a count of 3 and the down part takes 1 second.  Do these for sets of 12-15 and just burn in the cuts  :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 30, 2007, 03:48:59 AM
I haven't gone through all of this thread, but I do want to step in and say that I incorporated the walking squats in my cardio session this afternoon and really liked them, Lori!  Thanks for that tip, along with the backwards stairs and the squat steps down the stairs.

I would say that the following exercises helped me the most in building thick, hard, round glutes and creating more mass in my quads, though one must remember that I have a propensity through genetics in building a bubble butt and very thick quads.  I am very short (4'11") and have very long muscle bellies...a good combination for both powerlifting and bodybuilding.  And I began in powerlifting, which allowed me to build a foundation that cannot be replaced with anything else.

Free rack squats, wide stance.  I used a wider than shoulder width stance when preparing for powerlifting meets and in fact did not change this stance until I began training for figure competitions.  This exercise was a huge, huge, huge factor in building my glutes and creating enough muscle that would not disappear even when dieting.  Squatting lower than a 90-degree angle is another key, and I continue to do that even when keeping my feet at shoulder width apart.  I will squat somewhere between 135 pounds to 185 pounds for reps when prepping for shows, especially now that I'm back in bodybuilding.  I will also incorporate drop sets, and I will typically superset these with very heavy leg presses in order to truly kill my lower body.

Walking lunges with either dumbbells or a bar on the back.  I will use 35 or 40 pound dumbbells or an 80 pound bar on my back and do reps of 12 to 20 per leg, long strides, low to the ground.  Make sure you create a 90-degree angle with the knee with every single step and push through the heel when rising up.  I do not rest in between each step; I do not try to steady myself.  I simply stride in the same manner as if I were walking.  I will also throw in walking lunges (regular or diagonal) in cardio intervals when I'm outside and do as many as 50 to 100 per leg.  I've walked an entire football field and back with these things.

Leg press with feet high on the platform.  Make sure you do a real leg press, not a sissy one where the platform moves only a few inches.  Knees to chest without rounding out the back or bringing it off of the bench.  I put anywhere from four to six plates on each side of the leg press and do 12 to 20 reps.  I usually superset this exercise with leg extensions, walking lunges, or heavy squats.

Smith machine squats with feet narrow and far out in front of you.  When you sit down into this exercise, you should be at a perfect 90-degree angle at the knee, the thigh parallel to the ground.  Push through the heels and use the glutes to rise up to starting position.  The Smith machine is also good for stationary lunges.

I could go on and on and on.  I just try to vary it up, pile up exercises one right after the other for supersets and trisets, and work my ass off to build it up.  If you don't feel dizzy, aren't seeing spots, don't have a ringing in your ears, or think you are about to vomit on leg day, then you aren't training hard enough.

I also use the stepmill, the stepper, and a high incline treadmill for cardio (12% incline).  Running stairs and sprints also work very well.

I don't have a problem with building my legs.  I just have a problem in getting rid of the fat and water in my lower quads, and it's something I continually strive to achieve for each show.  It will be very important to do at the World Championships.  I'm incorporating a lighter leg day in addition to the heavier leg day and using very high reps and burning out the muscle.  Plyometrics will have a bigger role in my training as well.  We shall see how it all pans out in eight weeks.



Great info Jodi, thanks!  I'm sure there are tons of ladies who appreciate advice on how to train glutes, especially from you!   8)

And I agree with Luv2Hurt re. separation.  I have asked for advice on leg separation from numerous people, and all of them have recommended one legged extensions with a hold at the top....along with numerous sets of squats, wide stance and narrow.  Plyometrics and sprints also!

Another thing - several FBBs have told me that regular posing practice makes a HUGE difference with leg separation.  I was told to practice posing and flexing the legs over and over again, including in between sets during the leg workout (although that's prolly the worst time to actually see the separation).  It's the same concept as the one legged extensions - squeezing and holding the muscles in a contracted position.  I have to agree, as this has made a difference for me.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on July 30, 2007, 05:28:45 AM


Great info Jodi, thanks!  I'm sure there are tons of ladies who appreciate advice on how to train glutes, especially from you!   8)

And I agree with Luv2Hurt re. separation.  I have asked for advice on leg separation from numerous people, and all of them have recommended one legged extensions with a hold at the top....along with numerous sets of squats, wide stance and narrow.  Plyometrics and sprints also!

Another thing - several FBBs have told me that regular posing practice makes a HUGE difference with leg separation.  I was told to practice posing and flexing the legs over and over again, including in between sets during the leg workout (although that's prolly the worst time to actually see the separation).  It's the same concept as the one legged extensions - squeezing and holding the muscles in a contracted position.  I have to agree, as this has made a difference for me.


Yep and the same thing works good for hamstrings too!!  Flexing and posing between sets is a good idea, I see people always stretching between sets, this is wrong, as stretching tells the muscles "its time for rest" so do it after your training.  Contracting says "muscles get ready to work your asses off!!"  ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Butterbean on July 30, 2007, 11:34:07 AM


---Walking Lunges - 4 sets with 45 pound bar, about 12-15 each leg
---Free Squats - 1 set 95 pounds x 20, 2 sets 115 pounds x 15
---Straight Leg Deadlifts - 1 set 85 pounds x 18, 2 sets 95 pounds x 15
---Seated Calf Raises - 2 sets with 45 pound plate on, as many as I could do till it hurt too much
---Leg Extensions - 3 sets on machine (can't remember weight 50 or 65) x 15
---Seated Hammy Curl - 2 sets on machine (can't remember weight) x 15
---Lying Hammy Curl - 2 light sets (50 pounds?) x 15





Did this w/my workout partner today (her first time doing this particular leg workout).

Will she:

1) show up tomorrow mad at me and rip
2) call and say something came up and she can't train

Place your bets!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 30, 2007, 11:52:35 AM
Did this w/my workout partner today (her first time doing this particular leg workout).

Will she:

1) show up tomorrow mad at me and rip
2) call and say something came up and she can't train

Place your bets!


$100 on #2. 

Just don't use it as an excuse for yourself to not go!  (been there, done that! ;D)




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on July 30, 2007, 12:53:20 PM
looking sick luv2hurt, great quads esp.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Butterbean on July 31, 2007, 04:47:51 AM

$100 on #2. 





She's not coming :(....to her credit she has had a lot going on which has interfered w/her getting to the gym.





Just don't use it as an excuse for yourself to not go!  (been there, done that! ;D)



This happens about 50% of the time  :P


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on July 31, 2007, 04:59:49 AM
looking sick luv2hurt, great quads esp.

YoYo DP!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on August 09, 2007, 06:24:52 AM
I did a very quick and abbreviated leg workout last week that I meant to post.  I had very little time, and I actually broke my own rule about the three must-do exercises.   I only did three exercises, but I switched it up a little bit.  And my quads were VERY sore, much to my surprise.  Here's what I did:

Walking Lunges - 4 sets, first two with 45 pounds, last two with 55 pounds
Jodi's Smith Squats with close stance - 3 sets 135 pounds
Leg Extensions - 4 heavy sets

I then attempted davidpaul's one legged squats and failed miserably.   :-\

That was all I needed to make my quads sore.  This week, I am going to do a longer workout and focus a little more effort on the hams. 



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on August 14, 2007, 06:33:21 AM
I did a leg workout on Sunday that I figured I would share, since it almost Killed me.  I can HARDLY WALK today, I am not kidding.  My glutes and hams are so sore that I almost had to stay home in bed today.  It pains me to sit.   :'(

-Walking lunges - 45 x 15, 55 x 15, 65 x 12, 65 x 12
-Straight Leg Deads - 65 x 20, 95 x 13, 105 x 12
-Free Squats - legs were starting to feel burnt already.  1 set 95 x 15, 2 sets 115 x 12
-Glute-Ham Drops -  :o 
I am determined to master these!!  I think this is what killed me.  I use the seated calf machine to do these, it works pretty well.  I did four sets of 10, and I used the weighted body bar to push myself back up since I cannot do them on my own yet.
-Seated Calf Raises - 3 sets to failure, 45 pound plate
-Leg Extensions - 50 x 18, 65 x 15, 80 x 12, 95 x 10
-Finished off with two sets of single leg hammy curls , 8 on each leg with 35 pounds.  I am not sure what possessed me to do this...I don't think I had any idea at the time how badly I had killed my hammies already. 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on August 14, 2007, 06:03:35 PM
I did a leg workout on Sunday that I figured I would share, since it almost Killed me.  I can HARDLY WALK today, I am not kidding.  My glutes and hams are so sore that I almost had to stay home in bed today.  It pains me to sit.   :'(

-Walking lunges - 45 x 15, 55 x 15, 65 x 12, 65 x 12
-Straight Leg Deads - 65 x 20, 95 x 13, 105 x 12
-Free Squats - legs were starting to feel burnt already.  1 set 95 x 15, 2 sets 115 x 12
-Glute-Ham Drops -  :o 
I am determined to master these!!  I think this is what killed me.  I use the seated calf machine to do these, it works pretty well.  I did four sets of 10, and I used the weighted body bar to push myself back up since I cannot do them on my own yet.
-Seated Calf Raises - 3 sets to failure, 45 pound plate
-Leg Extensions - 50 x 18, 65 x 15, 80 x 12, 95 x 10
-Finished off with two sets of single leg hammy curls , 8 on each leg with 35 pounds.  I am not sure what possessed me to do this...I don't think I had any idea at the time how badly I had killed my hammies already. 


I love that pain that lasts for about 5 days in your quads and ass  :D  Rip how do you like alternating between quads and hammies like that? I will do quads first and then hams.  I might give that a shot for a change of pace and some new motivation...speaking of motivation  ;)  Im sure if I did walking lunges behind you that would be some even better motivation!!  8)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on August 15, 2007, 04:09:05 AM
I love that pain that lasts for about 5 days in your quads and ass  :D  Rip how do you like alternating between quads and hammies like that? I will do quads first and then hams.  I might give that a shot for a change of pace and some new motivation...speaking of motivation  ;)  Im sure if I did walking lunges behind you that would be some even better motivation!!  8)


I don't usually alternate actually, but I was just mixing it up for the hell of it.  And the urge to do the glute-hammy drops came suddenly, so I just went with it.  My quads are the only part of my leg that didn't get SUPER sore from this workout.
I actually usually try to do two leg days a week, one focused more on the quads and one on the hammies.  I have just been slacking so much lately that I only have been doing legs once a week, so I figured I better hit everything.  My hams are still incredibly sore today! 

You can do walking lunges behind me any day baby, as long as I can do them behind you on the way back... :-*




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: tigereyes on August 15, 2007, 04:56:52 AM
I'm bored, so I'm going to post my leg workout from yesterday...
       AM cardio- 45 minutes stepmill
       PWO cardio-25 minutes incline walking

Squats (on Smith machine so the weights are not necessarily accurate)-
      95x20, 135x15, 185x12, 205x8

Wide/turned out stance squats (on smith)-
     3 sets 135x16

Stiff Leg deads with dumbbells-
      35's x20, 45's x16, 55's x12, 65's x8

Angled Squat machine (not sure what this is called, but its similar to doing a hack squat but facing the pad instead of the normal way)---targets mainly glutes/hamstrings
      3 sets, 1 plate per side x16

Lying ham curls-
      60x20, 75x12, 90x8 (I hate this machine as it goes up in increments of 15lbs)

Walking lunges-
      3 sets 10 each leg w/25lb dumbbells

Single leg extensions, trying to pause/squeeze at top
      3 sets 20 each leg @ 30lbs

I do a variety of high reps/lower reps depending on the exercise.  My legs aren't too bad today...hamstrings are just very tight.  Today is a routine practice/cardio day, so I'll get a good stretch in.
It's amazing how your body gets used to training.  My first leg day back after Team U (hadn't trained legs in about 2 weeks), I did a very basic workout, and was soooo sore for about 4 days after.  Now, 3 weeks later, I'm doing a more advanced workout, and am not all that sore.

Less than 5 weeks til AC   8)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ~flower~ on August 15, 2007, 06:25:27 AM
-Glute-Ham Drops -  :o 
I am determined to master these!!  I think this is what killed me.  I use the seated calf machine to do these, it works pretty well.  I did four sets of 10, and I used the weighted body bar to push myself back up since I cannot do them on my own yet.

 I will not be attempting these for a loooong time!!   ;D   I need to first step up my training, and wait til I am "lighter" so I don't have as much "weight" to get back up!
 
    lololz   :D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on August 15, 2007, 07:45:02 AM
I will not be attempting these for a loooong time!!   ;D   I need to first step up my training, and wait til I am "lighter" so I don't have as much "weight" to get back up!
 
    lololz   :D

LOL, I hear ya. I actually thought about this too as I was struggling to get back up, even with the assist of a body bar.  But I figured what the hell...if I practice them now, then I'll be flying through them when I don't have as much weight to haul around.  I'm determined! 


I'm bored, so I'm going to post my leg workout from yesterday...
       AM cardio- 45 minutes stepmill
       PWO cardio-25 minutes incline walking

Squats (on Smith machine so the weights are not necessarily accurate)-
      95x20, 135x15, 185x12, 205x8

Wide/turned out stance squats (on smith)-
     3 sets 135x16

Stiff Leg deads with dumbbells-
      35's x20, 45's x16, 55's x12, 65's x8

Angled Squat machine (not sure what this is called, but its similar to doing a hack squat but facing the pad instead of the normal way)---targets mainly glutes/hamstrings
      3 sets, 1 plate per side x16

Lying ham curls-
      60x20, 75x12, 90x8 (I hate this machine as it goes up in increments of 15lbs)

Walking lunges-
      3 sets 10 each leg w/25lb dumbbells

Single leg extensions, trying to pause/squeeze at top
      3 sets 20 each leg @ 30lbs

I do a variety of high reps/lower reps depending on the exercise.  My legs aren't too bad today...hamstrings are just very tight.  Today is a routine practice/cardio day, so I'll get a good stretch in.
It's amazing how your body gets used to training.  My first leg day back after Team U (hadn't trained legs in about 2 weeks), I did a very basic workout, and was soooo sore for about 4 days after.  Now, 3 weeks later, I'm doing a more advanced workout, and am not all that sore.

Less than 5 weeks til AC   8)


DAMN GIRL.  That's a killer workout. 
I'm totally in that place right now where the little workouts are hurting me.  I feel like I took a couple of months off!

You're gonna rock AC.   8)




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on August 16, 2007, 05:47:16 PM
Hey is the AC a show Tiger is getting ready for?  Which one is it?  Good luck tigereyes!

Here is one of the typical leg work outs I would do if I was going to squat that day, I squat with a shoulder width stance and never use knee wraps, just a belt.

1.  Squat:  Bar x20 reps, 135x12, 185x10, 225x12, 315x12, now the work sets start, 365x12, 405x12, 455x8, 315x15-20.

2.  Single leg extensions, up to 60 lbs, hold the top 4x15.  I like to rest very little here and burn the quads up.  Really at this point the rest of the workout is relatively easy after the squats IMO. The rest is just refinement cause after the squats you should be toast, so now relax and just squeeze and pump.  Before I know Iam going to squat hard I get pretty anxious, butterflies.

3.  Single leg press:  Again pretty lite just moving fast and getting more blood in there.  On the Flex leg press I will maybe go up to 3 plates per side this way.

Next is hams since I squatted the hams got some good weight thrown at em there.  I probally would not stiff leg DL on this day. but I love that move and will get up to 315x10 on that when feeling strong.

1.  Kneeling single leg curl:  4x12  I will get up to 90-100 on this

2.  Seated leg curl:  Love this thing, great contraction!  4x12 up to 200lbs here

3.  Lying leg curl 4x12 up to 300lbs on this.

Some days I will do 12 sets for hams and sometimes 10.
Legs are trained once a week.  I keep it simple but do switch my leg workouts up probally every week.  Other wokouts will be variations based on either leg presses or hack squats.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Jodi on August 16, 2007, 07:30:37 PM
Here is what I did yesterday:


Hack squat with a wide stance...feet high on the platform:  4 sets.  The weight went from a 45 pound plate on each side to an additional 10 on each side, then another 15 on each side and then another 10 on each side (by the end, I had a 45 and a 35 on each side and did anywhere from 20 to 25 reps per set).  My feet were very wide and very high on the platform, and I kept my pelvis a little forward and off of the padding in order to incorporate the glutes as I pushed upward.

I supersetted this with the following (hobbled right over to the leg extension machine and immediately climbed on):

Leg extensions:  one legged for 4 sets of 15 per leg and then both legs for 10 reps.  Basically, I did 15 reps on the right leg, then 15 reps on the left leg, then used both legs with a much heavier weight and punched out another 10 reps.

Then I puked.


HA!!  Kidding!  But it was pretty tough and I had this ugly scowl on my face.


The next superset (done three times) went like this:

Close stance Smith machine squats with feet far out in front of me and a 45 and a 25 on each side.  I went very low and did 20 to 25 reps for all three sets.

I grabbed two 40-pound dumbbells and did walking lunges, 15 reps per leg.

At this point, my vision began to dim and my ears became a little plugged up.  It seemed that I could only hear the pounding of my heart as it clamored to break free of my chest.


Hamstrings were next, though I would have preferred a hamburger.


Lying leg curls for drop sets.
Straight leg deadlifts with an 80 pound bar for 20 reps.  I used a shoulder width stance this week.  Sometimes I'll use a wide stance.

I finished off with calves.


Tomorrow morning, I'll run the three flights of stairs up and down to my apartment and do that about 10 to 15 times before finishing my cardio on the treadmill at a high incline...all while reading Wicked:  The Life and Times of the Wicked Witch of the West.  I'm taking notes...ha!  J/K!





Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on August 21, 2007, 04:35:21 PM
Here is what I did yesterday:


Hack squat with a wide stance...feet high on the platform:  4 sets.  The weight went from a 45 pound plate on each side to an additional 10 on each side, then another 15 on each side and then another 10 on each side (by the end, I had a 45 and a 35 on each side and did anywhere from 20 to 25 reps per set).  My feet were very wide and very high on the platform, and I kept my pelvis a little forward and off of the padding in order to incorporate the glutes as I pushed upward.

I supersetted this with the following (hobbled right over to the leg extension machine and immediately climbed on):

Leg extensions:  one legged for 4 sets of 15 per leg and then both legs for 10 reps.  Basically, I did 15 reps on the right leg, then 15 reps on the left leg, then used both legs with a much heavier weight and punched out another 10 reps.

Then I puked.


HA!!  Kidding!  But it was pretty tough and I had this ugly scowl on my face.


The next superset (done three times) went like this:

Close stance Smith machine squats with feet far out in front of me and a 45 and a 25 on each side.  I went very low and did 20 to 25 reps for all three sets.

I grabbed two 40-pound dumbbells and did walking lunges, 15 reps per leg.

At this point, my vision began to dim and my ears became a little plugged up.  It seemed that I could only hear the pounding of my heart as it clamored to break free of my chest.


Hamstrings were next, though I would have preferred a hamburger.


Lying leg curls for drop sets.
Straight leg deadlifts with an 80 pound bar for 20 reps.  I used a shoulder width stance this week.  Sometimes I'll use a wide stance.

I finished off with calves.


Tomorrow morning, I'll run the three flights of stairs up and down to my apartment and do that about 10 to 15 times before finishing my cardio on the treadmill at a high incline...all while reading Wicked:  The Life and Times of the Wicked Witch of the West.  I'm taking notes...ha!  J/K!




Sweet.   8)

Good luck with the rest of your prep Jodi.  Keep us posted!



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on August 26, 2007, 01:51:26 PM
Just for the record, the Glute-Ham drops kick ass!!   I cannot do them yet by myself, but I have been practicing with a Body Bar (to help me up) for the last three weeks or so. 

I recommend giving these a try.  I think they are definitely improving my hammy strength.  Today, I did straight leg deads for my third exercise (after squats and lunges), and I did 135x8 for my 3rd and 4th sets.  I have not lifted that kind of weight in quite a while, and it felt relatively easy.  I think the GH drops are helping.  However, I am starting to get a sore right elbow from using the body bar to help push my heavy ass back up!   :-\




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on August 26, 2007, 04:42:47 PM
Just for the record, the Glute-Ham drops kick ass!!   I cannot do them yet by myself, but I have been practicing with a Body Bar (to help me up) for the last three weeks or so. 

I recommend giving these a try.  I think they are definitely improving my hammy strength.  Today, I did straight leg deads for my third exercise (after squats and lunges), and I did 135x8 for my 3rd and 4th sets.  I have not lifted that kind of weight in quite a while, and it felt relatively easy.  I think the GH drops are helping.  However, I am starting to get a sore right elbow from using the body bar to help push my heavy ass back up!   :-\




Hey I might sound dumb, but what is a Glute/ham drop?  I have never tried it and dont know what it is, but it sounds good.

Nice squats rip baby!  I did legs today too  :)  Was feeling strong and felt like hitting them pretty heavy while Im still at a heavier BW.  It was Leg pesses on the Flex Fitness leg press, which is one of the better ones I have used, 10 plates per side for 10 was my top set   :)

Then single leg extensions with a 3 second hold at the top and 1 second negetive, one right after the other no rest between 4x15, Then lunges 4x10 at this point I was breathing hard.

For Hams,
Standing leg curl 4x12, seated leg curl 3x12, stiff leg DL with DB 3x12


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on August 26, 2007, 05:23:26 PM
I try to push it on legs, from time to time.

Luv, is that "sled" based leg press you used, how deep do you go? Are your reps slow?

Do you squat?


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on August 26, 2007, 06:03:12 PM
I try to push it on legs, from time to time.

Luv, is that "sled" based leg press you used, how deep do you go? Are your reps slow?

Do you squat?

Yes bro it is a sled type one, it has a good feel and angle.  I go to the point at least where my legs are a little below parallel, meaning my femur and tibia are at a 90 degree angle.  I do go a little deeper than that mostly but not much past the point where my low back starts to lift up and round out, I injured myself before going too deep on the LP, hurt my low back.  My rep speed is not real slow, I would say it is probally average, probally 2-3 seconds per rep.  Slow might be a good idea though on them LP's man that would hurt!

Yes I do squat about once a month only now, I did post some of my numbers in a post above.  When I started training I always squatted, they built my legs really.  I squat less now because it makes my hips a little wide and I have the foundation built.  But I love to do them, IMO there is nothing more bad ass than pushing out of the hole with the bar bending and the plates rumbling.....man that is the shit!!  I have been in squats where I'm just in the zone and its weird but you notice nothing in the backround and you cant hear a thing but your heat beating!  I have noticed though when I dont squat I start to lose some quad sweep.

I have never attempted a 500lb squat but want to one day, fear of injury keeps me from trying and the fact it is probally not necessary.  I can do 455 for 8 so I'm sure I can get 3-4 with 500.

Heres the thing about squats, most people just don't push themselves on them, they quit too soon.  If you have to when you get tired in the set just pause at the top and take a couple breaths then do another rep and keep doing that till you are done, I will even say if you are not doing this, you are not pushing hard enough. You will grow like a MF.

What kind of stuff you doing for legs DavidP?


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on August 27, 2007, 12:16:04 AM
Yes bro it is a sled type one, it has a good feel and angle.  I go to the point at least where my legs are a little below parallel, meaning my femur and tibia are at a 90 degree angle.  I do go a little deeper than that mostly but not much past the point where my low back starts to lift up and round out, I injured myself before going too deep on the LP, hurt my low back.  My rep speed is not real slow, I would say it is probally average, probally 2-3 seconds per rep.  Slow might be a good idea though on them LP's man that would hurt!

Yes I do squat about once a month only now, I did post some of my numbers in a post above.  When I started training I always squatted, they built my legs really.  I squat less now because it makes my hips a little wide and I have the foundation built.  But I love to do them, IMO there is nothing more bad ass than pushing out of the hole with the bar bending and the plates rumbling.....man that is the shit!!  I have been in squats where I'm just in the zone and its weird but you notice nothing in the backround and you cant hear a thing but your heat beating!  I have noticed though when I dont squat I start to lose some quad sweep.

I have never attempted a 500lb squat but want to one day, fear of injury keeps me from trying and the fact it is probally not necessary.  I can do 455 for 8 so I'm sure I can get 3-4 with 500.

Heres the thing about squats, most people just don't push themselves on them, they quit too soon.  If you have to when you get tired in the set just pause at the top and take a couple breaths then do another rep and keep doing that till you are done, I will even say if you are not doing this, you are not pushing hard enough. You will grow like a MF.

What kind of stuff you doing for legs DavidP?

I do a range of legpresses, sled and non sled types, hack squats, front squats, and lunges, aswell as lying hamstring curls and leg extensions. I like to superset lunges with hamstring curls and leg extensions.

I try to go heavy as I can, on the legpresses/hack/squats and front squats, always finishing with a max out set.

Legs are hard to train lol.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on August 27, 2007, 02:32:16 AM
I  I like to superset lunges with hamstring curls and leg extensions.

Legs are hard to train lol.

Man that sounds like a hard superset! I think Im gonna try some supers for legs, thanks for the idea.

Yep legs are hard to train.....thats why half the jokers in my gym dont even train them LOL  They just go buy lots of real long shorts  ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on August 27, 2007, 02:37:54 AM
Man that sounds like a hard superset! I think Im gonna try some supers for legs, thanks for the idea.

Yep legs are hard to train.....thats why half the jokers in my gym dont even train them LOL  They just go buy lots of real long shorts  ;D

I spend around 30 minutes on the super sets, and up the weights on each one. I find lunges are the biggest killer, they really get your breathing lol.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on August 27, 2007, 02:51:55 AM
I spend around 30 minutes on the super sets, and up the weights on each one. I find lunges are the biggest killer, they really get your breathing lol.



Man you are not kidding I use just about 100lbs max on lunges and them things kick my ass more than anything!!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on August 27, 2007, 03:04:15 AM
Hey I might sound dumb, but what is a Glute/ham drop?  I have never tried it and dont know what it is, but it sounds good.



Hey Luv, these are glute-ham drops/glute-ham raises, whatever.  Mad props to Layne Norton for this video.   8)

http://video.google.com/videoplay?docid=-3419848615516816460&q=ham+raise
 
I am trying to master these, but without the weights!   :P

I don't have a set up like that in my gym with a bench that I can use on the lat pulldown, so I am using the seated calf raise machine.  I kneel on it facing away from the machine and tuck my feet under the knee pads.  I am using a weighted Body Bar to push myself back up since I can't do them yet and don't want to smash my face on the floor.  I put the body bar out in front of me and slightly to the right, and push myself back up using my right arm and the bar.  I am starting to get a sore right elbow though...I felt it yesterday when I was doing these.   :-\
BUT I have been working on them for about a month now at least once a week, and I am convinced that they are increasing my ham strength. 

I'm not sure the seated calf raise would work for someone with much larger legs than mine...it's a pretty tight squeeze.

Be careful first time you try them...I was soooooooo sore, I could not straighten my legs for like three days!   :o



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on August 27, 2007, 05:58:37 AM

Hey Luv, these are glute-ham drops/glute-ham raises, whatever.  Mad props to Layne Norton for this video.   8)


OMG!  Those look sick!  I would be afraid too of just smashing my face into the ground LOL, Im gonna try it next Sunday to see if I can do them. Thanks Rip!  :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on August 27, 2007, 09:41:55 AM
OMG!  Those look sick!  I would be afraid too of just smashing my face into the ground LOL, Im gonna try it next Sunday to see if I can do them. Thanks Rip!  :)

Do you have a bench set up that you can use for these in your gym? 
It looks like Layne used a flat bench laid across the lat pulldown and used the knee pads on the lat pulldown for his feet.  Our flat benches have bars across the bottom so you can't lay them on top of the lat pulldown machine.  That's why I have to use the seated calf raise machine, but I doubt that you could fit your knees comfortably on that.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on August 27, 2007, 12:46:41 PM
Do you have a bench set up that you can use for these in your gym? 
It looks like Layne used a flat bench laid across the lat pulldown and used the knee pads on the lat pulldown for his feet.  Our flat benches have bars across the bottom so you can't lay them on top of the lat pulldown machine.  That's why I have to use the seated calf raise machine, but I doubt that you could fit your knees comfortably on that.



You know Im gonna go scout the place out today and see if I can come up with a set up for it.  We have an Icarian and hammer seated calf the hammer has a pretty big seat but knee pads slide up and down on that one and not sure I would want them slipping up while doing that, but it might work.  I m thinking maybe the donkey calf might work, maybe.  I will figure something out cause Im dying to see if I can do them rip baaaaby  :)

Thanks for the warning of soreness, my legs are sore today already from yesterdays session, but then again I'm Luv 2...... :D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on August 28, 2007, 03:30:16 AM
You know Im gonna go scout the place out today and see if I can come up with a set up for it.  We have an Icarian and hammer seated calf the hammer has a pretty big seat but knee pads slide up and down on that one and not sure I would want them slipping up while doing that, but it might work.  I m thinking maybe the donkey calf might work, maybe.  I will figure something out cause Im dying to see if I can do them rip baaaaby  :)

Thanks for the warning of soreness, my legs are sore today already from yesterdays session, but then again I'm Luv 2...... :D


Well, then you are gonna LUV these baby, cuz they HURT!  I thought I was doing OK, but today is Day 2, and I can hardly move my lower body. 

I wish we had a donkey calf raise at my gym!!   :P



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on August 28, 2007, 04:05:57 AM

Well, then you are gonna LUV these baby, cuz they HURT!  I thought I was doing OK, but today is Day 2, and I can hardly move my lower body. 

I wish we had a donkey calf raise at my gym!!   :P



All I can say is that guy Layne is a freaking animal for doing all those reps on that....with added weight even!!  OMG!  I tried it and could almost get one rep.....almost  :'( I wonder if I use the excuse that I just trained hams the day before will fly?  :D

The donkey calf was a good idea but my legs are not quite long enough for it, I was able to get into position and try a rep but just was not locked in enough to really pull hard on it cause my heels were only a couple inches under the pad.  I saw a couple other options that might work and I will have to try them out later this week.  I could tell right away that that exercise was gonna be brutal and I'm thinking that if someone can do reps on that thing and they have any hamstring/glute genetics that they will be HUGE and oh so sexy.  Seems like the lower back muscles get an awesome workout too  :o

You really know the stuff is working when you get sore like that, sounds like you need a massage sweetie, let me know if I can help you out there  ;D on a purely professional basis of course  :-*


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on August 28, 2007, 04:42:47 AM

Well, then you are gonna LUV these baby, cuz they HURT!  I thought I was doing OK, but today is Day 2, and I can hardly move my lower body. 

I wish we had a donkey calf raise at my gym!!   :P



YOu dont need a Donkey machine... You can get plenty of volunteers to sit on you...
Or Better yet - Bring another Attractive GF to do that, and ruin every Guys there workout.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on August 28, 2007, 06:14:27 AM
All I can say is that guy Layne is a freaking animal for doing all those reps on that....with added weight even!!  OMG!  I tried it and could almost get one rep.....almost  :'( I wonder if I use the excuse that I just trained hams the day before will fly?  :D

The donkey calf was a good idea but my legs are not quite long enough for it, I was able to get into position and try a rep but just was not locked in enough to really pull hard on it cause my heels were only a couple inches under the pad.  I saw a couple other options that might work and I will have to try them out later this week.  I could tell right away that that exercise was gonna be brutal and I'm thinking that if someone can do reps on that thing and they have any hamstring/glute genetics that they will be HUGE and oh so sexy.  Seems like the lower back muscles get an awesome workout too  :o

You really know the stuff is working when you get sore like that, sounds like you need a massage sweetie, let me know if I can help you out there  ;D on a purely professional basis of course  :-*

That excuse will fly...but just this time! 
I used to think that I had pretty solid and strong glutes and hammys, but after working on this for the last few weeks, I am pretty sure that they are going to result in some major improvements to my backside if I keep it up.  And like I said, I too will post a video once I master them...which may be never.   :-\
I don't think you have to master them to get the benefits...I can tell a huge difference already just from doing sets using the body bar to push myself up.

Are you coming over NOW for that massage you promised?   I could use it, I am walking like a 90 year old lady!!  :D


YOu dont need a Donkey machine... You can get plenty of volunteers to sit on you...
Or Better yet - Bring another Attractive GF to do that, and ruin every Guys there workout.



LOL this always reminds me of Arnold. 
I don't think that I could support my husband, but the hot girlfriend sitting on my back is not a bad idea at all, and one that I'm fairly certain my husband would support.    8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on August 28, 2007, 06:17:51 AM
Arnold was made for the camera lens... Yeah, I remember those Calf Training Pics of him to.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on August 28, 2007, 10:37:34 AM
LOL donkey raises the old fashioned way. Here is some eye candy for the girls who read this thread. 
Arnold identified his calves as a weak area, but he managed to bring them up pretty good over the years.

Speaking of eye candy, how are your calves looking LUV?   ;)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on August 28, 2007, 01:15:42 PM
Are you coming over NOW for that massage you promised?   I could use it, I am walking like a 90 year old lady!!  :D


 ;D  ;D

LOL donkey raises the old fashioned way. Here is some eye candy for the girls who read this thread. 
Arnold identified his calves as a weak area, but he managed to bring them up pretty good over the years.

Speaking of eye candy, how are your calves looking LUV?   ;)



They always said Arnie may have got calf implants :-\  Cause they went from weak to great in a short time.

Thanks rip baby!! But my calves are one of my weaker bodyparts  :(  they are high so I was always discouraged with them.  So for years they were neglected, the last couple years I have brought them up some, they are well defined have nice shape and are very vascular but my soleus is small as is the outer head of my calves.  I will keep pounding them and if that does not work I will give the Governor a call and see if he can hook me up  :D

But you can still bet there will be pics of them and more to come.  :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 01, 2007, 05:52:15 AM
Seems the hammer strength seated calf raise is gonna be perfect for the glute/ham drops! Thanks for mentioning the calf raise rip baby  :)  It has a huge seat and is not too high off the ground like the donkey calf, so when I slam face first into the gound it will not hurt as much LOL  I know for sure I will be pushing myself back up on these for a while, maybe always  :'(

Lets see if I can get some meat on these hams  :)  Time to clean my mirror! LOL


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 01, 2007, 11:41:00 AM
Seems the hammer strength seated calf raise is gonna be perfect for the glute/ham drops! Thanks for mentioning the calf raise rip baby  :)  It has a huge seat and is not too high off the ground like the donkey calf, so when I slam face first into the gound it will not hurt as much LOL  I know for sure I will be pushing myself back up on these for a while, maybe always  :'(

Lets see if I can get some meat on these hams  :)  Time to clean my mirror! LOL


Your leg looks good Luv Baby, lots of lines showing up already!   :)

Be careful with those glute-ham drops, you may want to ease into them esp if you are contest prepping.  Maybe it's just me, but those suckers CRIPPLED me for the first couple of weeks I did them in my leg workout (4 sets of 12 with a body bar assist, which may have been a bit ambitious).  It definitely affected my ability to do cardio for a few days lol.

 :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: The Squadfather on September 01, 2007, 11:56:32 AM
i'd pay money to see Rip train glutes and hams. :P


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on September 01, 2007, 12:18:28 PM
i'd pay money to see Rip train glutes and hams. :P

I bet there aint enough money in Bill Gates Bank accounts to get her to do that!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 01, 2007, 01:24:38 PM

Your leg looks good Luv Baby, lots of lines showing up already!   :)

Be careful with those glute-ham drops, you may want to ease into them esp if you are contest prepping.  Maybe it's just me, but those suckers CRIPPLED me for the first couple of weeks I did them in my leg workout (4 sets of 12 with a body bar assist, which may have been a bit ambitious).  It definitely affected my ability to do cardio for a few days lol.

 :)

Thanks rip they are already pretty seperated and the vascularity is comming on.  I will take it easy on those things cause your right I wanna be able to walk  :)  Im thinking maybe 2 sets to start off. 





Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 01, 2007, 02:46:59 PM
i'd pay money to see Rip train glutes and hams. :P

I bet there aint enough money in Bill Gates Bank accounts to get her to do that!


I can accept paypal.  PM me for details.   ;D



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on September 01, 2007, 03:00:51 PM

I can accept paypal.  PM me for details.   ;D



Let me help w/ the contract...
I write a mean contract...


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 01, 2007, 03:07:14 PM
Let me help w/ the contract...
I write a mean contract...


DEAL!   I assume that straight-legged deadlifts would be a requirement.    ;D

I'll be in touch!



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: danielson on September 01, 2007, 03:09:08 PM

DEAL!   I assume that straight-legged deadlifts would be a requirement.    ;D

I'll be in touch!



Any chance of a wrestling match? :D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 01, 2007, 03:16:54 PM
Any chance of a wrestling match? :D


Me and You?   So THAT'S what turns you on huh?!   I always knew you had it in you.... ;)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: danielson on September 01, 2007, 03:20:45 PM

Me and You?   So THAT'S what turns you on huh?!   I always knew you had it in you.... ;)



No, I just figured since he was paying and all. I honestly don't get the wrestling thing, is that for people who like to be dominated? I would rather just get a blowjob personally. How are my chances for that? ;)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 01, 2007, 03:25:26 PM
No, I just figured since he was paying and all. I honestly don't get the wrestling thing, is that for people who like to be dominated? I would rather just get a blowjob personally. How are my chances for that? ;)


Whatever floats your boat, I guess. 

And I would say your chances are..................... ..







































SLIM TO NONE.      :D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: danielson on September 01, 2007, 03:46:49 PM



SLIM TO NONE.      :D


So you're saying I got a chance! :D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 01, 2007, 03:54:16 PM
So you're saying I got a chance! :D


I like optimists.  Hope is a wonderful thing to hold on to.    :)




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: danielson on September 01, 2007, 03:55:01 PM

I like optimists.  Hope is a wonderful thing to hold on to.    :)




So is the back of your head :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on September 01, 2007, 04:03:19 PM
Seems the hammer strength seated calf raise is gonna be perfect for the glute/ham drops! Thanks for mentioning the calf raise rip baby  :)  It has a huge seat and is not too high off the ground like the donkey calf, so when I slam face first into the gound it will not hurt as much LOL  I know for sure I will be pushing myself back up on these for a while, maybe always  :'(

Lets see if I can get some meat on these hams  :)  Time to clean my mirror! LOL

You have a thick quads, the hams are coming along nicely aswell.

I wish I had some calves lol.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on September 01, 2007, 04:04:52 PM
What kind of lunges are best for leg development?

Walking or the forward/backward type. I find the walking better.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 01, 2007, 04:11:24 PM
What kind of lunges are best for leg development?

Walking or the forward/backward type. I find the walking better.




I say the walking kind, and I think that Luv says the forward/backward type.  Both are good! 
 
You could always superset the walking lunges with the forward/backward ones.

:)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on September 01, 2007, 04:20:45 PM

I say the walking kind, and I think that Luv says the forward/backward type.  Both are good! 
 
You could always superset the walking lunges with the forward/backward ones.

:)



I superset the walking ones with lying curls, that shit gets you breathing man.

Lunges are the hardest excerise in my opinion, I hate them lol.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 01, 2007, 05:06:19 PM
You have a thick quads, the hams are coming along nicely aswell.

I wish I had some calves lol.

Thanks David, my quads and hams are my strong bodyparts for sure.  You and me both on the calves, does not help my calves proportion much with my upper leg size.

What kind of lunges are best for leg development?

Walking or the forward/backward type. I find the walking better.



I agree both are good.  Look at Ronnie C do the walking kind and its hard to say they are not good, But I bet If R.C. just sat there and bent his legs back and forth they would grow huge LOL  The Man has SICK leg genetics!

I like the back and forth ones.  But I do them different than most I think.  I use a light barbell about 100lbs max for me and step far forward till my back leg is almost straight and my rear knee just touches the ground, its a very deep lunge.  Then I push hard using both legs to get back to the start position.  Whats cool is it develops explosive power to get back to the start and the muscles worked using the rear leg in that position are not always hit hard like that so you will get major sore.  It hits the rods (sartorius) hard.  I do one leg at a time no alternating, this helps you get in a groove and work the balance better.  I feel this is lacking in the walking lunge.  If you try them start with no weight and get the form down first.  Trust me you will not need much weight on these.  Man I wonder if my gym would mind if I shot a short clip of me doing them, I will see if I can get that done.

I was training legs with a couple dudes who have both done national level comps one recently and the other not so recent.  But both of those guys could not hang on these lunges, the one dude pulled his groin pretty good and was hurting for weeks afterward.  I kind of felt bad cause I was picking the exercises that day and I lead them straight into hell.................... ..But thats how I roll  8)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 01, 2007, 05:37:59 PM
I like the back and forth ones.  But I do them different than most I think.  I use a light barbell about 100lbs max for me and step far forward till my back leg is almost straight and my rear knee just touches the ground, its a very deep lunge.  Then I push hard using both legs to get back to the start position.  Whats cool is it develops explosive power to get back to the start and the muscles worked using the rear leg in that position are not always hit hard like that so you will get major sore.  It hits the rods (sartorius) hard.  I do one leg at a time no alternating, this helps you get in a groove and work the balance better.  I feel this is lacking in the walking lunge.  If you try them start with no weight and get the form down first.  Trust me you will not need much weight on these.  Man I wonder if my gym would mind if I shot a short clip of me doing them, I will see if I can get that done.

I was training legs with a couple dudes who have both done national level comps one recently and the other not so recent.  But both of those guys could not hang on these lunges, the one dude pulled his groin pretty good and was hurting for weeks afterward.  I kind of felt bad cause I was picking the exercises that day and I lead them straight into hell.................... ..But thats how I roll  8)

haha you may want to hold off on taking them through the GH drops then!   :D

There is something to be said about getting that explosive power off the bottom of the lunge...it's gotta make you stronger on squats too.

A video clip sounds like an awesome idea, Luv Baby.   :)




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 01, 2007, 07:23:47 PM
haha you may want to hold off on taking them through the GH drops then!   :D


LOL yeah for some reason they dont wanna train legs with me too often anymore, they say yes but when the time comes they don't show.  ;)

There is something to be said about getting that explosive power off the bottom of the lunge...it's gotta make you stronger on squats too. 

Yep thats what you should do on squats, explode out of the bottom trying to push your feet thru the floor.  :)

A video clip sounds like an awesome idea, Luv Baby.   :)


Well then I'm gonna giddy up on that  :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 02, 2007, 05:23:08 PM
Yep thats what you should do on squats, explode out of the bottom trying to push your feet thru the floor.  :)



Do you put your weight on your heels when you squat? 

How do you feel about putting boards under your feet? 



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 02, 2007, 05:26:58 PM
Man tried those glute/ham drops today for legs  :'(  I will say it again Layne N is sick for being able to do those like that!  I did 2 sets and could only get the first rep on my own with out having to help myself up.

I will keep at em and maybe in a year or 2 I might be able to do 2 or 3 on my own.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 02, 2007, 05:42:07 PM

Do you put your weight on your heels when you squat? 

How do you feel about putting boards under your feet? 



Yes I try to keep my weight on my heels as much as I can, it takes some practice but thats what you should try to do.  I always concentrate on dropping my ass first on squats and not breaking at the knees first.  This has helped the most in keeping me injury free on squats and I feel it has helped my #'s too.

Learned this from an old PL, who has since passed and I miss him.  But he always wanted me to try PL and he thought I would have made a good one.  I was having knee trouble from squating and I was talking to him about it one day.  I may have already told this story but he said "lets watch your form"  he observed me from the side and said I was knee squater and I needed to get that ass down first like sitting in a chair, that one change and trying to keep the weight back on my heels has made all the difference in the world.  I always squat with a narrow stance, which he didnt like but I do and I feel it hits the quads harder with less glutes and hips involved.

I do not like the idea of squating with your heels elevated, I feel it puts too much pressure on my knees.  When I first started I did that but I was quite a bit younger, my joints are not what they used to be  :(


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 02, 2007, 06:45:05 PM
Man tried those glute/ham drops today for legs  :'(  I will say it again Layne N is sick for being able to do those like that!  I did 2 sets and could only get the first rep on my own with out having to help myself up.

I will keep at em and maybe in a year or 2 I might be able to do 2 or 3 on my own.


They are mean.
Hopefully you wont be too sore.  I got sore in places that I didnt even know could get sore.  My left hammy was so sore one day that I was actually concerned that I may have torn it.   :-[

Just for that, I am going to conquer them.   8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 02, 2007, 07:44:17 PM

They are mean.
Hopefully you wont be too sore.  I got sore in places that I didnt even know could get sore.  My left hammy was so sore one day that I was actually concerned that I may have torn it.   :-[

Just for that, I am going to conquer them.   8)



Yeah, Im feeling sore in the glutes already and its just 12 hours or so since I did them.....I think thats a good sign  ;)..........or bad (said in a scared voice)

Now about the form on them rip, I was putting a lot of pressure on my knees should I have the weight, meaning the bench more on my quads?  But that might make it more like a hyper extension  :-\

Edit:  I watched the vid again and I was doing them right with the knee placement.  Man they are a little hard on the knees WWWHHHAAAAA  :P that must be why the trainer at my gym I asked about them said to use a pad for the knees.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 03, 2007, 09:45:35 AM

I like the back and forth ones.  But I do them different than most I think.  I use a light barbell about 100lbs max for me and step far forward till my back leg is almost straight and my rear knee just touches the ground, its a very deep lunge.  Then I push hard using both legs to get back to the start position.  Whats cool is it develops explosive power to get back to the start and the muscles worked using the rear leg in that position are not always hit hard like that so you will get major sore.  It hits the rods (sartorius) hard.  I do one leg at a time no alternating, this helps you get in a groove and work the balance better.  I feel this is lacking in the walking lunge.  If you try them start with no weight and get the form down first.  Trust me you will not need much weight on these.  Man I wonder if my gym would mind if I shot a short clip of me doing them, I will see if I can get that done.

I was training legs with a couple dudes who have both done national level comps one recently and the other not so recent.  But both of those guys could not hang on these lunges, the one dude pulled his groin pretty good and was hurting for weeks afterward.  I kind of felt bad cause I was picking the exercises that day and I lead them straight into hell.................... ..But thats how I roll  8)



I did legs and tried these today.  I did two sets with no weight as a warmup exercise and also to get the feel of the movement. 
However, I considered your story about your buddies, and I did a 10 minute warmup on the stairclimber and stretched a bit before doing them!   

I also did two sets with a 30 pound barbell after my squats and deadlifts.

I learned a couple of things:

---These are good for developing your core muscles and stabilizers.  I had a hard time balancing and nailing the form on the weighted sets. 
---I need to start with my weaker leg on this exercise because it's a killer.  I was pooped by the time I got through my first leg!
---These may be good to superset in order to strengthen my left leg during the off-season.

Thanks Luv!   :-*


On another note, I did 165 for 6 today as my last set of straight legged deads.    8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 03, 2007, 10:26:46 AM


I did legs and tried these today.  I did two sets with no weight as a warmup exercise and also to get the feel of the movement. 
However, I considered your story about your buddies, and I did a 10 minute warmup on the stairclimber and stretched a bit before doing them!   

I also did two sets with a 30 pound barbell after my squats and deadlifts.

I learned a couple of things:

---These are good for developing your core muscles and stabilizers.  I had a hard time balancing and nailing the form on the weighted sets. 
---I need to start with my weaker leg on this exercise because it's a killer.  I was pooped by the time I got through my first leg!
---These may be good to superset in order to strengthen my left leg during the off-season.

Thanks Luv!   :-*


On another note, I did 165 for 6 today as my last set of straight legged deads.    8)



Your welcome ripster  :)  Thanks for trying them and making those good points about what you learned.  I agree they work the core and stabilizers hard, there is  quite a bit of balance involved.  They do kill, each rep is a lot of movement and effort for the body.  When the going gets hard on these just keep your concentration and take your time.  There have been times I have lost the balance or when dropping into it just kept going down till I was resting on that back knee to hold me up.  These things also do a number on your quads too.

I think you will be pretty sore from these. Great weight on the SLDL's!! Man you have been pounding them glutes and hams hard!!  Something tells me they will be quite a bit more fantastic than they already are  :-*


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 05, 2007, 03:40:52 AM
Man my hams got nice and sore from those G/H drops!!  Glad i did just 2 sets cause the level of soreness is just about right. Im sure if I did more sets they would be toast.  Thanks for the warning ripster!  Will try those again next time and then probally work them in every other workout.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 05, 2007, 03:52:56 AM
Man my hams got nice and sore from those G/H drops!!  Glad i did just 2 sets cause the level of soreness is just about right. Im sure if I did more sets they would be toast.  Thanks for the warning ripster!  Will try those again next time and then probally work them in every other workout.


I am glad to hear that you are still walking!!   I think I may have to cut the GH drops for a while if I want to train for this bench competition.  I noticed my right elbow getting a bit sore from pushing my big butt back up on these.  I tried to switch arms, and I don't have enough coordination to do it with my left arm.  I can't risk a sore elbow.  :(

I may still try them here and there, and eventually I'll get back to them and conquer them.
 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 05, 2007, 03:55:18 AM

I am glad to hear that you are still walking!!   I think I may have to cut the GH drops for a while if I want to train for this bench competition.  I noticed my right elbow getting a bit sore from pushing my big butt back up on these.  I tried to switch arms, and I don't have enough coordination to do it with my left arm.  I can't risk a sore elbow.  :(

I may still try them here and there, and eventually I'll get back to them and conquer them.
 

Yep no reason to get hurt doing them. Half the game is staying injury free.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 05, 2007, 07:21:55 AM
Yep no reason to get hurt doing them. Half the game is staying injury free.


It wouldn't be such a problem if I could get my heavy ass back up without extra assistance.    :'(

I'll prolly put these on hold until February and pick them up again then.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 05, 2007, 01:52:42 PM

It wouldn't be such a problem if I could get my heavy ass back up without extra assistance.    :'(

I'll prolly put these on hold until February and pick them up again then.


Yes it worked out great with the set up i have at my gym.  There is another seated calve machine right in front of the one i was using for the G/H drops and i was using that to push my self back up and even had to use it in the latter reps to lower myself without just falling forward!!

These may be a tuff offseason excercise while the BW is up there.  Leaned out might make them easier.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 06, 2007, 03:08:35 AM
I was slightly sore and a little tight from doing the lunges....pretty much just the right amount, as I wasn't totally crippled.  It was mostly around my inner thighs and hip flexors/groin area, which suggests to me that I need to stretch and get a little more flexible there.   I'll definitely be using these to try to improve my symmetry and bring my left leg up.

 :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 06, 2007, 04:02:12 AM
I was slightly sore and a little tight from doing the lunges....pretty much just the right amount, as I wasn't totally crippled.  It was mostly around my inner thighs and hip flexors/groin area, which suggests to me that I need to stretch and get a little more flexible there.   I'll definitely be using these to try to improve my symmetry and bring my left leg up.

 :)


"it's like that and as a matter of fact when it comes to the Rip she's got the shit that makes your neck snap back"    :-*


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on September 06, 2007, 05:55:33 AM
Luv - Very few White Guys should rap!  ;D We are not genetically disposed (Crack might help)

But, regardless... Yeah, there prolly a few car fenders been crunched by inattentive guys driving
watch'n her walk... Like Hey - Ya got liability Insh for that but?  ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 06, 2007, 01:30:51 PM
Luv - Very few White Guys should rap!  ;D We are not genetically disposed (Crack might help)

But, regardless... Yeah, there prolly a few car fenders been crunched by inattentive guys driving
watch'n her walk... Like Hey - Ya got liability Insh for that but?  ;D

Yeah I know its just that verse fit the rip baby so well I couldnt help myself  :D I wish I could take credit for it but its actually from a pretty old rap song that will very much motivate anyone, just get the explicit version, I listen to it the day of a show or training and that shit pumps me up!  I do have more lol


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on September 06, 2007, 02:10:46 PM
Yeah I know its just that verse fit the rip baby so well I couldnt help myself  :D I wish I could take credit for it but its actually from a pretty old rap song that will very much motivate anyone, just get the explicit version, I listen to it the day of a show or training and that shit pumps me up!  I do have more lol

I'z just messing w/ ya  ;D.

I like anything fast from:AC/DC Kid Rock AeroSmith... I cant stand that junk they play in comercial Gyms.
Music should pump ya up to train, I loved to ski fast w/ headphones on. Duck the avalanche boundry rope and Go!
Alta & Brighton  ;).
I can blast what music I want, drop weights at will in my garage. Its about 25' x 20'   at least 80% room dedicated to
weights.. I'd like to add some stuff, maybe toward end of year. Need more plate.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 07, 2007, 03:02:29 AM
"it's like that and as a matter of fact when it comes to the Rip she's got the shit that makes your neck snap back"    :-*


What song is that anyway?   :D


You inspired me to post a pic of what my glutes looked like two months ago.  Hopefully it will motivate me to hit it hard, but I do think those GH drops are going to help me make some improvements in this area.  Credit to TRE for the pic.   8)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on September 07, 2007, 09:41:07 AM
I take back everything bad I ever said about TRE.  ;)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: danielson on September 07, 2007, 09:42:02 AM

What song is that anyway?   :D


You inspired me to post a pic of what my glutes looked like two months ago.  Hopefully it will motivate me to hit it hard, but I do think those GH drops are going to help me make some improvements in this area.  Credit to TRE for the pic.   8)


Nice ass Rip, needs a little more meat, but not bad at all.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: corinth on September 07, 2007, 11:22:46 AM

What song is that anyway?   :D


You inspired me to post a pic of what my glutes looked like two months ago.  Hopefully it will motivate me to hit it hard, but I do think those GH drops are going to help me make some improvements in this area.  Credit to TRE for the pic.   8)


I just found my new screensaver.

Thanks Rip

 ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 07, 2007, 02:08:36 PM

What song is that anyway?   :D


You inspired me to post a pic of what my glutes looked like two months ago.  Hopefully it will motivate me to hit it hard, but I do think those GH drops are going to help me make some improvements in this area.  Credit to TRE for the pic.   8)


MY, My  :o  Im glad I can be that inpsirational to you sweetheart.  See I knew I was right on with the lyrics.  BOOOOOM!

That lyrics, of course slightly modified for rip, were from a mid 90's rap song by the self proclaimed "ghetto ass bi*ch" straight out of Chi-town Da Brat and the song is Funkdafied  ;)
The rappers from that period were always rapping about how good they were and how much weed they smoked LOL, the Brat was no exception, according to Blockhead she still rolls wit the People Nation. Da Bratt made national headlines for an altercation in Atlanta where she allegedlly pistol whipped a female patron in a nightclub.

The 2nd verse is bad ass for getting yourself fired up before jumping on stage!!  ;)  Just dont get the radio edited version cause it is very lame



"Hard times in the Funk

Intro: Jermaine Dupri

Yeah, So Funkdafied
So let's take a ride with the Brat, tat, tat tat...on that ass

Chorus:

So, So, So Funkdafied
So, So, So Funkdafied
So, So, So Funkdafied

Verse 1:

Open up, open up
And let the funk flow in
From this nugga name J and his new found friend
I'm hittin switches like Eric on the solo creep
For yo OG it's the B.R.A.T.
Puttin the dip in your hip from right to left
It's that ghetto ass bitch and I'm So So Def
Nugga that's my click
Nugga that's who I rolls with
And we kicks nothing but the fat shit.

Them calls me the funkdafied, funkalistic, vocalistic
with the real shit, we got the shit you can't fu*k wit
(Why?!)
Because we so funkdafied
(Why?!)
We make you move from side to side
Well, it's da G H da E T T O, nugga
Brat and J.D. comin' like that big baby
So lay back and listen as I catch up on my pimpin'
And freak this duet just like Ashford and Simpson

Chorus:

Cause I'm so, so, so funkdafied
So, So, So funkdafied
So, So, So funkdafied
So, So, So Funkdafied

Verse 2:

Puttin' it down, puttin' it down ain't no thang to me
And there ain't too many hoes that can hang with me
It's like that and as a matter of fact
When it comes to the Brat I got the shit that make your neck snap back
Meaning I got the shit that a get'cha bent
Tearing the roof off this mutha like Parliament
I'm on a roll In Control like Janet, damnit!
Brat your the funk Bandit and they can't handle it
I know
That's why I keep hittin'em with this grammer
Lettin' nuggas know that I'm the real mama jama
Straight to the head like a chronic sack
I pass the mic to the Brat and yo I passed it back

Wella sistas and fellas
It's time to get your groove on
I provide the funkdafied sounds that make yo move homes
Breaking these fools off proper like
It's S.O.S.O.D.E.F. dynamite
Hummin, hummin comin up at cha like Ralph K
And since this ain't no Honeymoon, I'm here to stay
And the way we comin' at cha
Baby we can't miss
There's a new tag team in town
Nugga, Whoomp, there it is

Chorus:

Cause I'm so, so, so Funkdafied
So, so, so funkdafied
So, so, so funkadfied
So, so, so funkadfied
So, so, so funkdafied"







Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 07, 2007, 03:15:24 PM
HAHAHAHA  NICE.   8)

I'm headed to the gym now, and I needed a little pick me up! 

Oh and don't worry, I'm carrying about 20 pounds of extra "meat" these days.   ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 07, 2007, 03:24:25 PM
HAHAHAHA  NICE.   8)

I'm headed to the gym now, and I needed a little pick me up! 

Oh and don't worry, I'm carrying about 20 pounds of extra "meat" these days.   ;D


Well thats just a little more cushion for the pushing.......OOppps I mean in the gym of course  ;)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 09, 2007, 06:07:21 AM
Shox are cool shoes but they are horrible for squatting, especially front squats. The way the heel is designed it's almost imposable to keep your heel flat on the ground...and it's not like squatting with a block or plate under your heels, it seems to create a 'dead space" of air between your heel and the floor, which we all know is bad since this can make you lean too far forward.

I bought a pair of shoes about a year ago that I pretty much only wear on leg day. They're really flat and really hard on the bottom...not all that comfortable and I wouldn't want to run in them but they're perfect for squatting. I squat with those about half the time and the other times I squat barefoot. I actually prefer the barefoot squat because you seem to have so much more controll doing it this way but doing it that way every single time does put a lot of stress on your foot, especially in the arches of your feet.




Arnold posted this in the track workouts thread.  I've never tried squatting barefoot but maybe I will. 


My gym floor is kinda gross... :-\



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on September 09, 2007, 06:44:20 AM
Try a pair of high top leather work boots w/ the heel pulled off for Squat, Hack mach, etc.
Flat as it gets and lots of support. No good to walk in much.
I dont lace all the way up, just wrap around ankle.
Might find a beat pair to try & see if it's a good feel/ support.
Low quality ones dont have the rugged sole and sides though.
 
Nothing beats Red Wings for ruggedness. They are practicly indestructable.
I also like bare foot. But theres a point I want support.  I'm used to steel toes anyway.
Gyms get close quarters at times, idiots drop plates now and then.

THey wont work for many movments/ machines, but are VERY good for some.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 09, 2007, 07:25:26 AM


Arnold posted this in the track workouts thread.  I've never tried squatting barefoot but maybe I will. 


My gym floor is kinda gross... :-\



Yes the flatest shoes you can get would be a good idea.  I don't like the idea of barefoot squats for a variety of reasons a couple you guys touched on, the arch support, the chance of injury to your feet also and the gross floor.

Really just a good pair of cross trainers or running shoes is fine for BB IMO, just think weight back on your heals and keep it there as best you can. 

Rip I would just not suggest your 5 inch platform FMP's  :P for this exercise though.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 10, 2007, 03:53:17 AM
Rip I would just not suggest your 5 inch platform FMP's  :P for this exercise though.


NO?!?!   ;D



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on September 10, 2007, 06:25:18 AM
I vote for the Heels, and Get the Gene there behind the Camera lens.  ;)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 10, 2007, 09:20:16 AM
I vote for the Heels, and Get the Gene there behind the Camera lens.  ;)


Now that's a good idea for the next time I shoot with Gene...I'll see what I can do.   8)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 11, 2007, 03:41:46 AM
I went for volume last night, so I tried to do more sets with slightly less weight. 

Apparently it was also "talk to rip while she's trying to train" night at the gym, so I tried to keep moving.   ::)


-I did 10 minutes on the stair climber and a whole bunch of Luv's one legged stationary lunges without any weight as a warmup, while I was yapping on the phone.  I hate people who talk on their cell phone at the gym.  ;D
- 4 sets of squats - one warmup and 3 working sets.  Working sets were 145 pounds.
- 3 sets of Smith machine squats with less weight and legs way out in front and close together
- 3 sets of Luv's stationary lunges, starting with weak leg - first set 35 pound barbell, last two sets 45 pound barbell but they were getting a bit sloppy towards the end
- 4 sets of 12 assisted glute ham drops - I couldn't resist.   ;D  I bent a bit at the hip (cheated) to take some of the pressure off my elbows when coming back up.
- 4 sets seated calf raises
- 3 sets straight leg deadlifts - 95, 135, 155 (155 wasn't very pretty at this point in the workout)
- 3 sets of heavy leg extentions, last set drop set

My legs are pooped out this morning.  I should be crippled by tomorrow. 

 :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 12, 2007, 03:49:06 AM
I went for volume last night, so I tried to do more sets with slightly less weight. 

Apparently it was also "talk to rip while she's trying to train" night at the gym, so I tried to keep moving.   ::)


-I did 10 minutes on the stair climber and a whole bunch of Luv's one legged stationary lunges without any weight as a warmup, while I was yapping on the phone.  I hate people who talk on their cell phone at the gym.  ;D
- 4 sets of squats - one warmup and 3 working sets.  Working sets were 145 pounds.
- 3 sets of Smith machine squats with less weight and legs way out in front and close together
- 3 sets of Luv's stationary lunges, starting with weak leg - first set 35 pound barbell, last two sets 45 pound barbell but they were getting a bit sloppy towards the end
- 4 sets of 12 assisted glute ham drops - I couldn't resist.   ;D  I bent a bit at the hip (cheated) to take some of the pressure off my elbows when coming back up.
- 4 sets seated calf raises
- 3 sets straight leg deadlifts - 95, 135, 155 (155 wasn't very pretty at this point in the workout)
- 3 sets of heavy leg extentions, last set drop set

My legs are pooped out this morning.  I should be crippled by tomorrow. 

 :)

  Man Rip that work out looks great!  Glad you are liking the lunges, they are a good variety for your routine and test your concentration and endurance.  I bet the combo of those and the G/H drops, plus the squats !! should have your glutes and hams hurting!!  ;D  I like to spend about 10 min's after I do my leg stuff stretching my hams and quads, seems to help some with the post muscle soreness just a little.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 12, 2007, 11:20:10 AM
  Man Rip that work out looks great!  Glad you are liking the lunges, they are a good variety for your routine and test your concentration and endurance.  I bet the combo of those and the G/H drops, plus the squats !! should have your glutes and hams hurting!!  ;D  I like to spend about 10 min's after I do my leg stuff stretching my hams and quads, seems to help some with the post muscle soreness just a little.


I am SOOOOO sore.   :'(

Funny thing is it's not my glutes and hams so much as my quads.  My quads are KILLING me, like the knee-buckling kind of soreness when I walk and don't take great care with every step.  I didn't even think that I hit my quads during this workout very much...I almost threw in a few sets of leg presses, and I am glad now that I didn't.  It must have been your lunges.   8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 17, 2007, 07:30:50 PM
LOL Im feeling the same way rip!  Did legs yesterday and my entire quad/glute/hams are major sore!!  Damn was hard going down the stairs after the session yesterday and today really feels good, which means it hurts LOL

Here is what I did:

Hack squats (Icarian hack slide)  I like this machine as it puts minimal stress on my knees.  5x8-15reps top 2 sets were 5 plates per side and did drop downs on the other hack machine next door that I set up with 1 plate per side for the drop sets

Luvy Lunges  :): man I felt really strong and good on these.  Did 4x10-12 reps  Top set used 95lb BB

Single leg extensions:  Held the top for 3 and down for 1, very light 30lbs but just went one leg after another no rest 4x12-15 reps

Seated leg curls 5x12

Standing leg curls 5x10-12

Man the hacks really fried me.  I always push the first big basic movement hard!!  And pretty much that does it for me, its all down hill from there.





Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 18, 2007, 02:43:30 AM
haha I love the "luvy lunges"    ;D


 :-*



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 23, 2007, 03:23:50 PM
I tweeked my back earlier this week (bench pressing lol), so I decided to do an all-machine lower body workout this week.  I didn't want to put any of the weight on my back, so I skipped all of the bigger power moves (squats, lunges).

I did a bunch of sets, and I went heavy, or at least I thought I did.  I did at least four sets on each machine.

---Nautilus leg press (I went up to 260 pounds)
---Nautilus leg extension
---seated hammy curls
---lying hammy curls
---outer thigh (I think this machine is pretty pointless but I did it anyway since I was doing all machines)
---seated calf raises
---I finished out with two sets of assisted glute-hammy drops even though I probably shouldn't have.

My legs were shaky after the workout, but I wasn't sore at all, except for a little in my calves.  This convinced me that the bigger compound movements are necessary to really get a good leg workout.  My back is still tweeked, but I am gonna suck it up and do the big three leg exercises tomorrow.

 :)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Chamorrita on September 24, 2007, 12:46:00 PM
I did legs Saturday.  Here is what I did.

Dynamic warm-up

Front Squats s/s with back lunges 5x8-10/5x20
Leg presses s/s with sissy squats 4x12-15/4x20
Leg extensions s/s with barbell single leg SLDL 3x15/3x8
Reverse hyperextensions s/s with seated leg curls 4x10/4x15

30 min on treadmill



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 24, 2007, 04:49:32 PM
I did legs Saturday.  Here is what I did.

Dynamic warm-up

Front Squats s/s with back lunges 5x8-10/5x20
Leg presses s/s with sissy squats 4x12-15/4x20
Leg extensions s/s with barbell single leg SLDL 3x15/3x8
Reverse hyperextensions s/s with seated leg curls 4x10/4x15

30 min on treadmill




That sounds like an awesome workout.  Makes me want to train legs right now!

Cham, how do you do your front squats?  I find that balancing a barbell on my front delts hurts quite a bit.  I have done them on the Smith Machine, and it's a little bit easier, but it still hurts. 
Good thing about front squats on the Smith Machine is that you can go ass to grass.   8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Chamorrita on September 24, 2007, 05:59:32 PM

That sounds like an awesome workout.  Makes me want to train legs right now!

Cham, how do you do your front squats?  I find that balancing a barbell on my front delts hurts quite a bit.  I have done them on the Smith Machine, and it's a little bit easier, but it still hurts. 
Good thing about front squats on the Smith Machine is that you can go ass to grass.   8)



Lori, my grip is a "Clean-grip" using straps.  I take my straps and loop them around the bar, (not my wrists) then I hold on to the strap.  The bar does go across my delts though. This grip is different than a crossover grip.  I am trying to develop this so that I can eventually try my hand at some Olympic lifts...we'll see.  Eventually, I am going to take the straps off.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 24, 2007, 07:41:32 PM
Lori, my grip is a "Clean-grip" using straps.  I take my straps and loop them around the bar, (not my wrists) then I hold on to the strap.  The bar does go across my delts though. This grip is different than a crossover grip.  I am trying to develop this so that I can eventually try my hand at some Olympic lifts...we'll see.  Eventually, I am going to take the straps off.


SWEET.   8)

I'll give it a try, just for the sake of comfort.  The crossover grip is really tough. 



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on October 07, 2007, 10:27:04 AM
Man did legs today and did a different workout cause i trained with another bud who is preping for the same show as me.

Here's what we did

Leg extensions: 5x15 holding the top for 3 and down for 1, really started to burn as the weight got heavier.  Top set for me was 165

Icarian lying hack machine: 4x12-15 Usually use this as a finisher sometimes but went pretty heavy on it for now the stack is 400 we did 360 for 12.

Walking lunges:  3X ? I know, I dont usually do these but did cause my bud wanted to, they kicked my butt pretty damn good, had me hurting on the trip back.  I went DEEP on em!

Standing leg curls: 4x12

Seated leg curls: 4x12

Tuff time walking down stairs when done  ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on October 07, 2007, 10:42:18 AM


Icarian lying hack machine: 4x12-15 Usually use this as a finisher sometimes but went pretty heavy on it for now the stack is 400 we did 360 for 12.


Is this differant from a regular hack squat machine? If so, what is this?

BTW, for you guys who never do staggered squats, definitely give these a try. I've been loving these things for the past month or so. Absolutely kills your inner thighs and hams...makes my ass feel like it's in knots afterwards, lol!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on October 07, 2007, 11:41:23 AM
Is this differant from a regular hack squat machine? If so, what is this?

BTW, for you guys who never do staggered squats, definitely give these a try. I've been loving these things for the past month or so. Absolutely kills your inner thighs and hams...makes my ass feel like it's in knots afterwards, lol!

This is it AJ  They call it a leg sled.  I used hack squat cause it feels like one to me.  I guess Precor and Icarian are the same company.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on October 07, 2007, 12:25:21 PM
legs training is the hardest to get motivated I think.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 07, 2007, 02:57:54 PM
legs training is the hardest to get motivated I think.


I agree.  I have been so focused on chest training lately that I have had a hard time with legs.  After not doing legs for two weeks, and doing an all-machine leg workout before that (cuz of my back pain), I decided to do a big leg workout on Friday, and I am SO sore today that I seriously can hardly walk.  I can't bend over at all lol.   :-\
I was also not feeling strong at all, so I kept it in the higher rep range. 

I may be changing up my leg program for the next few months, I am not sure yet.

SQUATS  - warm up with bar, 95 x 20, 145 x 8 for four sets

LEG PRESS - It's a Body Masters leg press lying on the ground, I hate it.   I did one plate on each side, very deep all the way down, for 18.  Then I did two sets with two plates, 8 reps, and I really struggled.  So I did one more set all the way down with one plate, 18 reps.
- I supersetted all my leg press sets with straight leg calf raises on the same machine, about 15 reps each set.

DEADLIFTS - 65 x 20 warmup, 95 x 15, two sets of 135 x 10.  I was dying by this point.

LEG EXTENSIONS/SEATED HAMMY CURLS - I supersetted these two machines for four sets.  The two middle sets were heavier and fewer reps.

STANDING CALF RAISE - Two sets 120 pounds x 15

LYING HAMMY CURL - Two sets 65 pounds x 15 just to drive the point home.

OUCH!!!!!!!!   >:( :'(



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on October 07, 2007, 03:32:51 PM
sounds like a brutal workout there.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on October 07, 2007, 06:28:38 PM

I agree.  I have been so focused on chest training lately that I have had a hard time with legs.  After not doing legs for two weeks, and doing an all-machine leg workout before that (cuz of my back pain), I decided to do a big leg workout on Friday, and I am SO sore today that I seriously can hardly walk.  I can't bend over at all lol.   :-\
I was also not feeling strong at all, so I kept it in the higher rep range. 

I may be changing up my leg program for the next few months, I am not sure yet.

SQUATS  - warm up with bar, 95 x 20, 145 x 8 for four sets

LEG PRESS - It's a Body Masters leg press lying on the ground, I hate it.   I did one plate on each side, very deep all the way down, for 18.  Then I did two sets with two plates, 8 reps, and I really struggled.  So I did one more set all the way down with one plate, 18 reps.
- I supersetted all my leg press sets with straight leg calf raises on the same machine, about 15 reps each set.

DEADLIFTS - 65 x 20 warmup, 95 x 15, two sets of 135 x 10.  I was dying by this point.

LEG EXTENSIONS/SEATED HAMMY CURLS - I supersetted these two machines for four sets.  The two middle sets were heavier and fewer reps.

STANDING CALF RAISE - Two sets 120 pounds x 15

LYING HAMMY CURL - Two sets 65 pounds x 15 just to drive the point home.
OUCH!!!!!!!!   >:( :'(


Ohh Rip baby stop it, you have my mind wandering there LOL  :-*

Rip what is this lying leg press?  Is like the ones I have seen from back in the day where you actually lay on the floor.  Rip it sounds like your gym is pretty hardcore?

I checked Bodymasters site and could not find it, maybe its a machine they stopped making?

Hey ripper baby they make one of these though.  ;D

http://www.body-masters.com/bmsi/athletic/AG1000.html


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 07, 2007, 06:51:58 PM
Ohh Rip baby stop it, you have my mind wandering there LOL  :-*

Rip what is this lying leg press?  Is like the ones I have seen from back in the day where you actually lay on the floor.  Rip it sounds like your gym is pretty hardcore?

I checked Bodymasters site and could not find it, maybe its a machine they stopped making?

Hey ripper baby they make one of these though.  ;D

http://www.body-masters.com/bmsi/athletic/AG1000.html


Well, it's a leg press that's low to the ground, so that's why I said "lying" which is a total misnomer... ;D
It's like the ones in this pic...you sit at about 45 degrees. 

My gym is just old lol, it's not really hard core at all.  They don't have any power racks and the dumbells only go up to 115, I think (which is fine with me).  Most of the equipment is pretty old and yucky, and alot of the cardio is total crap.  Old gyms have their advantages and disadvantages, I suppose. 

My FAVORITE leg press is the completely vertical leg press where you lie on the ground and press upwards at 90 degrees...it's like just having the weight right directly above you.  I trained at a gym last year once in a while that had one of those and a donkey calf machine...I loved both of them!

I have never used a glute-ham set up like that, but DAMN that would be awesome to work on those drops!  I didn't do drops this time b/c I am really concerned about my elbows, if that makes any sense. 

 :)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on October 07, 2007, 06:59:44 PM

Well, it's a leg press that's low to the ground, so that's why I said "lying" which is a total misnomer... ;D
It's like the ones in this pic...you sit at about 45 degrees 


My FAVORITE leg press is the completely vertical leg press where you lie on the ground and press upwards at 90 degrees...it's like just having the weight right directly above you.  I trained at a gym last year once in a while that had one of those and a donkey calf machine...I loved both of them!

I have never used a glute-ham set up like that, but DAMN that would be awesome to work on those drops!  I didn't do drops this time b/c I am really concerned about my elbows, if that makes any sense. 

 :)



Thats the kind I thought you ment, the vertical one that is your favorite.  I like the 45 degree ones, I used to train at a gym that had a lot of bodymasters stuff, I really liked most of their machines.

Yeah I have not done the drops either afraid I will pull a hammy at this point, but thought it was cool they had a bench for them at BM.  I know what you mean about the elbow.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on October 08, 2007, 03:24:52 AM

I agree.  I have been so focused on chest training lately that I have had a hard time with legs.  After not doing legs for two weeks, and doing an all-machine leg workout before that (cuz of my back pain), I decided to do a big leg workout on Friday, and I am SO sore today that I seriously can hardly walk.  I can't bend over at all lol.   :-\
I was also not feeling strong at all, so I kept it in the higher rep range. 

I may be changing up my leg program for the next few months, I am not sure yet.

SQUATS  - warm up with bar, 95 x 20, 145 x 8 for four sets

LEG PRESS - It's a Body Masters leg press lying on the ground, I hate it.   I did one plate on each side, very deep all the way down, for 18.  Then I did two sets with two plates, 8 reps, and I really struggled.  So I did one more set all the way down with one plate, 18 reps.
- I supersetted all my leg press sets with straight leg calf raises on the same machine, about 15 reps each set.

DEADLIFTS - 65 x 20 warmup, 95 x 15, two sets of 135 x 10.  I was dying by this point.

LEG EXTENSIONS/SEATED HAMMY CURLS - I supersetted these two machines for four sets.  The two middle sets were heavier and fewer reps.

STANDING CALF RAISE - Two sets 120 pounds x 15

LYING HAMMY CURL - Two sets 65 pounds x 15 just to drive the point home.

OUCH!!!!!!!!   >:( :'(



Missy I'm not liking this lackadaisical attitude towards training legs  >:( Your gonna make me come out there and you know what...... ;D

Repeat after me "I luv the squat rack and leg press machine".......


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 08, 2007, 08:54:18 AM
Missy I'm not liking this lackadaisical attitude towards training legs  >:( Your gonna make me come out there and you know what...... ;D

Repeat after me "I luv the squat rack and leg press machine".......


Are you still offering massages?   ;D



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on October 08, 2007, 11:45:48 AM

Are you still offering massages?   ;D



Well of course rip baby, anything for you  :-*


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on October 08, 2007, 01:53:15 PM
Strong thumbs and a great knowledge of muscle tie-ins is the key to a good massage.
Your gona laugh... The Best Damn Massage girl I've ever been to must weigh close to 300lbs  ;D
I'd ask for her, and all the skinnies there would look real puzzled  8)

The schools give the best massage deals. Just find when they have student massage sessions.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 08, 2007, 03:37:12 PM
Strong thumbs and a great knowledge of muscle tie-ins is the key to a good massage.
Your gona laugh... The Best Damn Massage girl I've ever been to must weigh close to 300lbs  ;D
I'd ask for her, and all the skinnies there would look real puzzled  8)

The schools give the best massage deals. Just find when they have student massage sessions.



This is true, I have heard that the college up the street from us gives one hour massages for like $20.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: The Squadfather on October 08, 2007, 03:38:22 PM

This is true, I have heard that the college up the street from us gives one hour massages for like $20.


come to St. Louis you'll get one for free. :D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 09, 2007, 03:40:27 AM
No more fighting in the training threads.   :)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 09, 2007, 07:02:36 AM
what?


I deleted some off-topic posts, you probably missed them. 
None were yours....not this time anyway.    ;)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Deadpool on October 09, 2007, 04:53:54 PM

I deleted some off-topic posts, you probably missed them. 
None were yours....not this time anyway.    ;)



you beat me to it then


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on October 09, 2007, 06:55:13 PM
come to St. Louis you'll get one for free. :D
Sorry buddy, Rip's already got a full body massage scheduled for later this year right around Christmas with yours truly...and I can promise, she won't need another for a long, long time  8)

Of course, I'd bet dear ole hubby might have a thing or 2 to say about that, lol!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on October 10, 2007, 02:50:51 AM
I give damn good massage, but wifey would blow her cork 4-SURE  ;D
 
I had this spoiled UWis  J.A.Princess GF years back...
She - "You give the best massages on Earth, and believe me - Dad's paid for lots!" 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on October 10, 2007, 02:35:27 PM
Well about to go and do calves and quads here in about 20min...hams done on chest day. In honor of this thread, I just thought everyone would desperately want to know this, lol!

Will post the insanity for all those interested later!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 10, 2007, 06:03:48 PM
Well about to go and do calves and quads here in about 20min...hams done on chest day. In honor of this thread, I just thought everyone would desperately want to know this, lol!

Will post the insanity for all those interested later!



Let's hear it.   8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on October 10, 2007, 06:23:49 PM

Let's hear it.   8)


Good leg day, not the best but pretty good.

Calves: donkey raise, 6sec down hold for 8sec, repeat...12-15reps 4 sets

Leg ext: single leg, 15-20 reps (warm up) very light weight

Front squats: 2x12/135, 1x10/185, 1x10/225, 1x7/275 (wanted 8 with 275 but couldn't get it)

Hacks: 3plates/per side 15, 4plates 12, 5 plates only 8, 5plates again only 5 this time.

BB Walking lunges: 1 set 135, 2 set at 185. I don't count the steps because I can't count while doing it, lol! But it's a long way, around 10-12 steps per leg.

Leg ext: both legs this time, 3 sets @250 8-10 reps, very slow, and a pause at the top for just a second.

I have kind of 2 differant days I mix in when I train quads right now. This day, which is very fast paced, very short breaks between sets, and then the other day, which I'll do next wk where I try to go heavier with things like regular squats and leg press...seems to be a good thing for the moment.

Funny story about front squats. back this past winter I was front squatting, and I keep the bar tucked tight very close to my neck. Well I got to the end of a set and was struggling pretty bad with the last rep...I wasn't going to make it back up. So I jerked really hard to get up and when I did, the bar bounced and hit my right in the neck...right against the Adams apple. When this happened, I threw up all over my shirt...no joke. It wasn't like a huge mess of vomit, but it still happened. I didn't drop the bar either and I have no clue how I was able to hang on to it and get it racked.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on October 10, 2007, 08:13:50 PM
Good leg day, not the best but pretty good.

Calves: donkey raise, 6sec down hold for 8sec, repeat...12-15reps 4 sets

Leg ext: single leg, 15-20 reps (warm up) very light weight

Front squats: 2x12/135, 1x10/185, 1x10/225, 1x7/275 (wanted 8 with 275 but couldn't get it)

Hacks: 3plates/per side 15, 4plates 12, 5 plates only 8, 5plates again only 5 this time.

BB Walking lunges: 1 set 135, 2 set at 185. I don't count the steps because I can't count while doing it, lol! But it's a long way, around 10-12 steps per leg.

Leg ext: both legs this time, 3 sets @250 8-10 reps, very slow, and a pause at the top for just a second.

I have kind of 2 differant days I mix in when I train quads right now. This day, which is very fast paced, very short breaks between sets, and then the other day, which I'll do next wk where I try to go heavier with things like regular squats and leg press...seems to be a good thing for the moment.

Funny story about front squats. back this past winter I was front squatting, and I keep the bar tucked tight very close to my neck. Well I got to the end of a set and was struggling pretty bad with the last rep...I wasn't going to make it back up. So I jerked really hard to get up and when I did, the bar bounced and hit my right in the neck...right against the Adams apple. When this happened, I threw up all over my shirt...no joke. It wasn't like a huge mess of vomit, but it still happened. I didn't drop the bar either and I have no clue how I was able to hang on to it and get it racked.

Gross dude!  Man I have never really seen the point in front squats, but thats just me  :-\   I could probally count on my hands and toes the # of times I have done them.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on October 10, 2007, 08:34:20 PM
Gross dude!  Man I have never really seen the point in front squats, but thats just me  :-\   I could probally count on my hands and toes the # of times I have done them.
On one hand it's simply about variety. Granted, I prefer regular squats and I actually like doing them but the "feel" from front squats is so differant that I figure it has to be worth something. Plus, it forces you to concentrate even more on your form, or you'll fall flat on your face, lol. This is a good thing because it obviously helps you when you do back squats so that your form is tighter.

Side note, any time I keep front squats in the rotation, my regular squat numbers go up. Pull off the front squats, my regular numbers won't go down, but they seem to climb much, much slower.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 11, 2007, 03:49:05 AM
hahaha OMG, that's awful lol!!   :P

Sounds like a damn good workout, I wish I had a donkey calf machine.   :(

I don't do front squats very often either, but I have noticed that I am able to go down alot further when I do do them, usually on the Smith machine.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on October 14, 2007, 05:15:30 AM

I wish I had a donkey calf machine.   :(


Well rip if your gym has one of those calf machines you sit in and push with relatively straight legs, this has your hips in the same position as the donkey calf.  Thats what supposedly makes the donkey calf unique.  Any calf machine where your hips are in that bent position is the same thing. 

Some thing like one of these


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 14, 2007, 05:53:05 AM
Well rip if your gym has one of those calf machines you sit in and push with relatively straight legs, this has your hips in the same position as the donkey calf.  Thats what supposedly makes the donkey calf unique.  Any calf machine where your hips are in that bent position is the same thing. 

Some thing like one of these


I use that one from time to time when I train at my friend's gym.  Sometimes, I just use the leg press sled, keeping my legs straight and doing calf raises, which seems to be very similar to that machine. 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on October 14, 2007, 06:17:52 AM

I use that one from time to time when I train at my friend's gym.  Sometimes, I just use the leg press sled, keeping my legs straight and doing calf raises, which seems to be very similar to that machine. 


Yeah that works too.  Only downside to you not having acess to the donkey calf is I cant see your pretty little ### in the air.  :-*  OOOppps i said that out loud didnt I.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 15, 2007, 09:36:06 AM
Yeah that works too.  Only downside to you not having acess to the donkey calf is I cant see your pretty little ### in the air.  :-*  OOOppps i said that out loud didnt I.

 ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on October 15, 2007, 05:49:38 PM
Man trained legs yesterday and they are SORE!  LOL they were sore 2 hours after workout.  I did some stuff I usually dont do at this point in my prep.  I try and keep the weights up in an effort to maintain size.  Heavy but not stupid heavy.  I have always noticed that I start to loose some quad sweep when I dont squat.  So I threw some squats in  ;D  I have not squated in about 2 months, so these weights were feeling kind of heavy.

Started with leg press (Flex sled type)I work up slow on these to warm up my knees and legs.  Weights listed are per side. 1x20, 2x15, 4x15, 6x12, 7x12, 8x12 and 9x10 at aprox 190lbs that 9 plates was feeling heavy.

Squats: 135x12, 225x12, 315x12, 315x10  I was hurting at this point.  I just concentrated on good form and getting pretty deep on these and they felt great.  cant say enough about free weight squats, I really feel they are most resposible for my leg development.  man I was feeling it in the hams and glutes. that damn move hits your whole leg!  I squat with a slightly less than shoulder width foot position and the bar pretty high on my back.

Single leg extensions, light weight just one leg after the other till done, no rest for 4 sets.

Seated leg curls 4x12

Lying leg curls 4x12

DB SLDL 3x12  pretty lite maybe 65 DBs

Really felt good to squat again and like I said more sore than I have been in a while.  just one more leg workout till my comp  :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 15, 2007, 06:04:26 PM
Man trained legs yesterday and they are SORE!  LOL they were sore 2 hours after workout.  I did some stuff I usually dont do at this point in my prep.  I try and keep the weights up in an effort to maintain size.  Heavy but not stupid heavy.  I have always noticed that I start to loose some quad sweep when I dont squat.  So I threw some squats in  ;D  I have not squated in about 2 months, so these weights were feeling kind of heavy.

Started with leg press (Flex sled type)I work up slow on these to warm up my knees and legs.  Weights listed are per side. 1x20, 2x15, 4x15, 6x12, 7x12, 8x12 and 9x10 at aprox 190lbs that 9 plates was feeling heavy.

Squats: 135x12, 225x12, 315x12, 315x10  I was hurting at this point.  I just concentrated on good form and getting pretty deep on these and they felt great.  cant say enough about free weight squats, I really feel they are most resposible for my leg development.  man I was feeling it in the hams and glutes. that damn move hits your whole leg!  I squat with a slightly less than shoulder width foot position and the bar pretty high on my back.

Single leg extensions, light weight just one leg after the other till done, no rest for 4 sets.

Seated leg curls 4x12

Lying leg curls 4x12

DB SLDL 3x12  pretty lite maybe 65 DBs

Really felt good to squat again and like I said more sore than I have been in a while.  just one more leg workout till my comp  :)


Now THAT sounds like a mean workout, esp so close to the show...good for you!   8)
When you gonna do that last leg workout?  Make sure you rest plenty before the show!  But you know what you are doing... ;)

I fully agree on the free squats, ain't nothing better for leg development IMO.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on October 15, 2007, 07:19:06 PM

Now THAT sounds like a mean workout, esp so close to the show...good for you!   8)
When you gonna do that last leg workout?  Make sure you rest plenty before the show!  But you know what you are doing... ;)

I fully agree on the free squats, ain't nothing better for leg development IMO.



Yeah it did knock me out, was feeling close to puking at one point.

Yes you are so right about not training legs close to the show, blurrs the deffinition.  I will train legs next Sunday and that will be it till show time, almost a weeks rest  :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on October 15, 2007, 07:26:02 PM
OK, here's a question I have about squats...not sure if I can word this right, but hopefully.

You know how a lot people who squat do so with a slight bend at the hips to where their back end sort of sticks out, in doing so, although they're not really leaning forward, they're not straight up and down and there is a sort of a lean...does that all make sense? One of the ideas is that this keeps your knees from going out over your toes.

OK, so I don't like squatting like this, I prefer remaining perfectly erect and going straight up and down...so when I get down pretty low my knees will inevitably go out over my feet just a little bit.

Now, I used to squat the first way, but noticed it put too much strain on my lower back, plus I like the way the 2nd way feel more then the first on my legs.

What do you guys think? Again, I'm not sure if I'm wording all this correctly so that you can see what I'm talking about.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 17, 2007, 02:52:54 AM
OK, here's a question I have about squats...not sure if I can word this right, but hopefully.

You know how a lot people who squat do so with a slight bend at the hips to where their back end sort of sticks out, in doing so, although they're not really leaning forward, they're not straight up and down and there is a sort of a lean...does that all make sense? One of the ideas is that this keeps your knees from going out over your toes.

OK, so I don't like squatting like this, I prefer remaining perfectly erect and going straight up and down...so when I get down pretty low my knees will inevitably go out over my feet just a little bit.

Now, I used to squat the first way, but noticed it put too much strain on my lower back, plus I like the way the 2nd way feel more then the first on my legs.

What do you guys think? Again, I'm not sure if I'm wording all this correctly so that you can see what I'm talking about.


I did squats last night and thought about this.  I tend to squat with a slight bend in my hips for the reasons you mentioned.  I don't bend forward too much cuz that can cause you to break form pretty badly, which is not good at all when you have heavy weight on your back.  I do stick my butt out a little bit and watch the knees carefully, but I keep my head up and try to keep most of the heaviness of the weight on my upper shoulders.
I find that I cannot go as low in the squat if I remain fully upright. 



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 26, 2007, 03:19:18 AM
Last night's leg workout was a bitch.  I did something a little different:

- 5 sets of squats: first and last set a little lighter and higer reps (20), middle three sets heavy with 10 reps
- 3 supersets - leg extensions, seated hammy curl, lying hammy curl - 12-15 reps on each machine (OUCH)
- 4 sets of leg press on the sled

It doesn't sound like a lot but the supersets were a killer. 



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on October 26, 2007, 04:37:52 AM
Last night's leg workout was a bitch.  I did something a little different:

- 5 sets of squats: first and last set a little lighter and higer reps (20), middle three sets heavy with 10 reps
- 3 supersets - leg extensions, seated hammy curl, lying hammy curl - 12-15 reps on each machine (OUCH)
- 4 sets of leg press on the sled

It doesn't sound like a lot but the supersets were a killer. 



Does sound killer Rip!  Im sure those supers hurt but im thinking it was those two sets of BIG compound moves the squats and leg presses are what kicked the major butt.

Sometimes I will do that as a shocker for me, 2 big exceresises like that in the same woirkout and it kills!!  Most of the time I just do one though for legs but will push hard on it for like 5 work sets.

Bet your legs will be nice and sore and in need of some luving attention  ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: danielson on October 26, 2007, 04:39:22 AM
Yo Luv2hurt, did you see that Rip is now modding the V board? You should go check it out, post pics etc. It's always nice to show support.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 26, 2007, 04:44:55 AM
Yo Luv2hurt, did you see that Rip is now modding the V board? You should go check it out, post pics etc. It's always nice to show support.

The V Board is not that kind of a board.  Seriously, cut the shit.  At least keep the shit in the V.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: danielson on October 26, 2007, 04:45:54 AM
The V Board is not that kind of a board.  Seriously, cut the shit.  At least keep the shit in the V.



What are you talking about? I was being nice.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 26, 2007, 04:50:34 AM
What are you talking about? I was being nice.

This is a thread about lower body training.  Why don't you post your last leg workout?



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: danielson on October 26, 2007, 04:54:48 AM
This is a thread about lower body training.  Why don't you post your last leg workout?



Half of this thread is OT Rip, and of course I am not going to post my workouts in the girls section, thats just stupid. I guess being nice is frowned upon in this forum.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 26, 2007, 04:57:43 AM
Half of this thread is OT Rip, and of course I am not going to post my workouts in the girls section, thats just stupid. I guess being nice is frowned upon in this forum.


Nope, it's encouraged.  Thanks.   :)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: danielson on October 26, 2007, 05:59:03 AM

Nope, it's encouraged.  Thanks.   :)



Well since it is encouraged I would like to reiterate how much I think Luv2hurt should check out your brand new board, perhaps do a little flirting and post some pics :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on October 26, 2007, 06:07:18 AM
Good luck this weekend LUV!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on October 26, 2007, 06:18:11 AM
Well since it is encouraged I would like to reiterate how much I think Luv2hurt should check out your brand new board, perhaps do a little flirting and post some pics :)

Well thank you danielson, I can feel the love.

Good luck this weekend LUV!

Will do DP!! Thanks man  :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: danielson on October 26, 2007, 06:19:16 AM
Well thank you danielson, I can feel the love.

Will do DP!! Thanks man  :)

Seriously though, good luck this weekend.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on October 26, 2007, 06:44:36 AM
Seriously though, good luck this weekend.

Thanks Man!  :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on November 11, 2007, 06:02:46 PM
Man had an awesome leg training day today.  Drank a bunch of coffee had some food and hit the gym about 10:30AM Man I love training on weekend mornings, Saturday is usually pretty busy but Sunday is the regulars not real busy but enough people to keep the energy up, I hate training in an empty gym.

Heres my work out today.  last time i squatted was about a month ago and that was just light pumping pretty much.  Man I was tired after this workout had to take a nap LOL.  Right now i weigh about 195 and still pretty lean from the comp.  This winter Iam pumped about and after the holidays is time to hit it hard, Rocky 4 style :D  I expect to get some personal records this winter and am training with one goal in mind to come in as freaky as I can for my next comps next year.  To be honest I'm feeling it now.  I wanna comp at a ripped, dry 195 next year and I will get this done.

Todays session was

Squats: barx20, 135x15, 185x8 (Ido this set for my knees sake and dont do any other types of warm ups before i squat) 225x12, 315x12, 405x11, 405x9, 315x18.  I have been really concentrating on my form on the squat and making sure I get deep enough, all these sets i went below parallel.  I will say this, if you have a lot left after you squat, you did not push em hard enough.  I know after I squat its all cake after that and if I walked out of the gym after the squats I would have done enough, cause the rest of the workout is just fluff.

One leg at a time leg press:  I just keep moving on these very little if any rest between sets.  2 plates total X18, 3 plates X15, 4 plates X12, 5 platesX 12.

Hammer leg extensions:  I rarely use this machine but think I will more it kicks ass!!  I did one leg at time with 50lbs for 10-12 reps, 4 Set's A very cool machine that gets overlooked in our gym, its the plate loaded type.

Hammer seated leg curls:  Plate loaded like the extension machine.  Another great machine I did 75lbs x12, 4 sets

Lying leg curls:  Tired by now pretty light maybe 150 max for 4X12

DB SLDL  4X12 65lb db's top set, just pumping up them hams.

That was it other than 30min on the elliptical trainer.

Man i know I'm gonna be sore, already am some.  I will be squatting 500lbs this winter for 6-8 reps that I know for sure ;)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on November 11, 2007, 06:19:24 PM
Luv, that is just a nasty leg treatment. You ought to roll some film for us all, your legs are impressive.
You wear out some mountian bikes ? You prolly able to peddal straight up a Utah ski hill.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on November 11, 2007, 07:06:24 PM
Luv, that is just a nasty leg treatment. You ought to roll some film for us all, your legs are impressive.
You wear out some mountian bikes ? You prolly able to peddal straight up a Utah ski hill.

LOL thats funny you say that cause I jsut pulled my MTB out of the basement and was thinking about getting it ready to ride.  Needs a couple parts, I used to really be into it.  Years ago me and these bike hippies cut a bunch of single track and would ride the hell out of it.  I love to ride at night too, have all the lights.  Cool being in the woods when its so dark you can hardly see your hand in front of your face.  Fun to ride after a light dusting od snow too.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on November 12, 2007, 05:12:46 AM
You'd like the western ski hills then. Snowbird or ALta or Briton in Utah are just awesome.
I think you can take the tram up at Snowbird and bike down in summer, but they got 14" of snow allready at Alta a couple weeks ago.  ;D

I rememberTom Platz said he used to wear out bike after bike. Wonder why?


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on November 12, 2007, 01:12:11 PM
Luv, that sounds like an awesome workout!  You are inspiring me now....
I have been sooo busy with things that I've only made it to the gym twice a week for the last two weeks, and those workouts were all chest workouts LOL.  I haven't lifted anything but chest in almost three weeks.   :-\

This is IT though, this week I am going to get the legs and back in as well...and I am gonna try to do something similar to the leg workout you just did.  Tell me, how sore are you now?  I am certain that I'll be crippled for four days.   ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on November 12, 2007, 01:47:24 PM
Luv, that sounds like an awesome workout!  You are inspiring me now....
I have been sooo busy with things that I've only made it to the gym twice a week for the last two weeks, and those workouts were all chest workouts LOL.  I haven't lifted anything but chest in almost three weeks.   :-\

This is IT though, this week I am going to get the legs and back in as well...and I am gonna try to do something similar to the leg workout you just did.  Tell me, how sore are you now?  I am certain that I'll be crippled for four days.   ;D


Well young lady lets get with the program  :-*

My legs are nice and sore, quads, hams and glutes, I love it!  Nothing feels better than knowing you took care of business in the gym......alright almost nothing  ;)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on November 16, 2007, 03:51:14 AM
I finally sucked it up and did my first lower body workout in three weeks, even though I wasn't feeling very good.  I didn't manage to do a Luv-style workout, though...I think I need a couple of weeks to get back into the swing of things before I do anything crazy like that.   ;)

I kept the weight not-too-heavy and the reps somewhat high (10-15 range), and here's what I did:

-4 sets walking lunges with 45 pounds
-4 sets Smith Squats x 15
-3 sets seated hammy curls x 12
-3 sets lying hammy curls x 10
-4 sets leg extensions x 12
-2 sets outer thigh machine x 15 (I was waiting for the butt blaster)
-2 sets butt blaster x 12 on each leg

I'm already sore.   :'(



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on November 16, 2007, 05:11:21 AM
I finally sucked it up and did my first lower body workout in three weeks, even though I wasn't feeling very good.  I didn't manage to do a Luv-style workout, though...I think I need a couple of weeks to get back into the swing of things before I do anything crazy like that.   ;)

I kept the weight not-too-heavy and the reps somewhat high (10-15 range), and here's what I did:

-4 sets walking lunges with 45 pounds
-4 sets Smith Squats x 15
-3 sets seated hammy curls x 12
-3 sets lying hammy curls x 10
-4 sets leg extensions x 12
-2 sets outer thigh machine x 15 (I was waiting for the butt blaster)
-2 sets butt blaster x 12 on each leg

I'm already sore.   :'(



So thats how you do it...the butt blaster  ;)  Cool rip sounds like a nice complete workout.  Good start towards easing back into it, I bet since its been a while you will be extra sore!

Rip you smith squat cause you hurt you back before right?  Being the devils advocate I'm thinking if you can do em there you can do em free weight?  Have you thought about trying to work back into free weight squats?  Maybe you do, it think i read that you do some in some of your work outs?  To ease back into em get up to 75-100lbs or so and just start adding 5-10 lbs each time you squat before you know it you will be repping 225.  At the beginning it will fell like you are holding back....and you will be but that is fine this will allow you to get the back and confidence strong as you work up.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on November 16, 2007, 07:51:01 AM
So thats how you do it...the butt blaster  ;)  Cool rip sounds like a nice complete workout.  Good start towards easing back into it, I bet since its been a while you will be extra sore!

Rip you smith squat cause you hurt you back before right?  Being the devils advocate I'm thinking if you can do em there you can do em free weight?  Have you thought about trying to work back into free weight squats?  Maybe you do, it think i read that you do some in some of your work outs?  To ease back into em get up to 75-100lbs or so and just start adding 5-10 lbs each time you squat before you know it you will be repping 225.  At the beginning it will fell like you are holding back....and you will be but that is fine this will allow you to get the back and confidence strong as you work up.


LOL I used to do the butt blaster all the time, but I think that squats, lunges, and deadlifts do a better job on the butt. 

I actually do free squats most of the time.  I don't like the Smith machine too much...the only benefit to the Smith Machine is that you can really get your feet way out in front of you and lean back on the bar, so you are hitting A LOT of butt when you do the squats, and you can go nice and deep without worrying about falling down.  I did them with relatively light weight, 35 pounds on each side, very deep, 15 reps. 

I prefer free squats, and I usually do my working sets with 155-165 pounds for 8 reps or so, at least that's where I was a few weeks ago. 
I did the Smith squats this time because I was already feeling bad after the lunges, and I KNEW that I was gonna be hurtin', which I AM. 
I wanted to deadlift, but my back was too damn sore from the back workout the day before.   :P



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on November 26, 2007, 03:48:51 AM
I'm making some progress on leg training lately.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on November 26, 2007, 04:19:23 AM
I'm making some progress on leg training lately.

Awesome man! What stuff have you been doing? 

Cool to hear about someone who is doing more for legs.  I was in the gym, just finished with the weights and was getting ready to do cardio and this dude walks by I have not seen in a while and we talked for a min. well i was like "hey I don't wanna hold up your workout" his reply was "no big deal, I'm just doing legs"  I was thinking JUST doing legs?  Man that needs to be the day that you give it all you got and you gotta love it  ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on November 26, 2007, 04:21:55 AM
Awesome man! What stuff have you been doing? 

Cool to hear about someone who is doing more for legs.  I was in the gym, just finished with the weights and was getting ready to do cardio and this dude walks by I have not seen in a while and we talked for a min. well i was like "hey I don't wanna hold up your workout" his reply was "no big deal, I'm just doing legs"  I was thinking JUST doing legs?  Man that needs to be the day that you give it all you got and you gotta love it  ;D


I just have been generally training harder on legs, more sets, more intense.

Yeah leg training is the shit.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on November 28, 2007, 06:29:15 PM
Squatting question...and this only applies to those who use a belt. I know some may come out of the wood work and say belts are stupid but whatever, I always use one on my heavy sets...anything over 400lbs gets a belt slapped on, and lately, since I tweaked my back a few wks ago, anything over 315.

OK so question, you always hear from the powerlifting gurus to push your gut against your belt when squatting, for 2 reasons: it gives you more power, and it protects your spine a bit more by doing this.

Then there are those that say, keep your gut sucked in because with the heavy weight sets, letting your gut push out can distend your stomach even more.

How do you guys do it? I've always kept my gut sucked in as tight as I can, but if this can negatively affect my back, then perhaps it's not the best approach.

Maybe a dumb ass question but, hey, maybe I'm a dumb ass guy, lol!!!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: trab on November 29, 2007, 04:44:08 AM
Squatting question...and this only applies to those who use a belt. I know some may come out of the wood work and say belts are stupid but whatever, I always use one on my heavy sets...anything over 400lbs gets a belt slapped on, and lately, since I tweaked my back a few wks ago, anything over 315.

OK so question, you always hear from the powerlifting gurus to push your gut against your belt when squatting, for 2 reasons: it gives you more power, and it protects your spine a bit more by doing this.

Then there are those that say, keep your gut sucked in because with the heavy weight sets, letting your gut push out can distend your stomach even more.

How do you guys do it? I've always kept my gut sucked in as tight as I can, but if this can negatively affect my back, then perhaps it's not the best approach.

Maybe a dumb ass question but, hey, maybe I'm a dumb ass guy, lol!!!

If you suck in the belt is pointless.
Push out also give a bigger base. Bigger base is stronger and more stable.
Cince it down TIGHT, then push out.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on December 05, 2007, 01:11:02 PM
I've really been focusing on my bench press training, and because of that, I have let WAY too much time pass between leg workouts.  I did a leg workout on Monday, and I am practically SICK today from the leg pain.  I can hardly move.  My lower back down to my knees are completely destroyed.   :'(
It wasn't even that crazy of a workout.  It had been a while, so I went with lighter weights and higher reps.

Here's what I did:

- 5 sets of Luv Lunges with 45 pounds: first three sets were 12 on each leg;
last two sets were 10 on each leg, supersetted with side to side lunges and plie' squats
- 3 sets of straight leg deads with 95 pounds, 18-20 reps
- 5 sets of leg extensions, 12 reps, last two sets were supersets with ab crunches

That's IT...and I am dying.   :-[



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on December 05, 2007, 02:14:11 PM
I've really been focusing on my bench press training, and because of that, I have let WAY too much time pass between leg workouts.  I did a leg workout on Monday, and I am practically SICK today from the leg pain.  I can hardly move.  My lower back down to my knees are completely destroyed.   :'(
It wasn't even that crazy of a workout.  It had been a while, so I went with lighter weights and higher reps.

Here's what I did:

- 5 sets of Luv Lunges with 45 pounds: first three sets were 12 on each leg;
last two sets were 10 on each leg, supersetted with side to side lunges and plie' squats
- 3 sets of straight leg deads with 95 pounds, 18-20 reps
- 5 sets of leg extensions, 12 reps, last two sets were supersets with ab crunches

That's IT...and I am dying.   :-[



luvy lunges will put the hurt on even highly trained athletes like thier inventor  ;D 

My legs were so sore and tight from doing them and other stuff that i hurt them doing back yesterday!! My hamstrings felt like a rubber band in one of those wind up propeller toy airplanes.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on December 06, 2007, 04:18:24 AM
luvy lunges will put the hurt on even highly trained athletes like thier inventor  ;D 

My legs were so sore and tight from doing them and other stuff that i hurt them doing back yesterday!! My hamstrings felt like a rubber band in one of those wind up propeller toy airplanes.


Dude, I am on day three and I still can't sit on the floor with my legs out straight in front of me.   :P



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on December 10, 2007, 05:30:55 PM

Dude, I am on day three and I still can't sit on the floor with my legs out straight in front of me.   :P



LOL I dont think I can do that any time  :D

Trained legs on Sunday, yep Luv praying at the squat rack alter.  It went a little something like this.

Squats super setted with hack squats:  I loaded 2 plates per side on the hack squat and that is where I stayed for them.

Warm up sets barx20, 135x15, 185x10, 225x12.  Work sets were 315x12, 15 reps on the hack.  405x10, 12 hard reps on the hack.  405x8, ? very woosy reps on the hack. 315x15, 12 brutal almost, puking reps on the hack. 315x 9, ? dazed reps on the hack.

one leg extensions 4x12-15 maybe 40-50lbs no rest one after the other.


Then I rested a few mins and did hamstrings seated curls, standing curls and SLDLs to finish.

30 mins eliptical trainer

That was it short but sweet  ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on December 10, 2007, 06:06:50 PM
sweet ass workout bro, thats some heavy ass weight, doing supersets!

great job


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on December 10, 2007, 08:06:47 PM
sweet ass workout bro, thats some heavy ass weight, doing supersets!

great job

Thanks man!  It did have me feeling shot the rest of the day.  Man this may sound obvious but for quads I think they need lots of weight and plenty of reps.  I guess what Im saying is they will probally grow more squatting 405 for 12 than they would doing 500 for 4-6.  Same for the leg press and hack squat.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on December 10, 2007, 08:53:33 PM
Thanks man!  It did have me feeling shot the rest of the day.  Man this may sound obvious but for quads I think they need lots of weight and plenty of reps.  I guess what Im saying is they will probally grow more squatting 405 for 12 than they would doing 500 for 4-6.  Same for the leg press and hack squat.

i think the same thing bro, the only quad exercise i do for lower reps are front squats, cos i do believe they hit the quads awesomely, but they cos so many muscles to be used as stabilizers. u can only do them for so many reps before ur rhomboids, abs, traps, and delts start to fatigue severely


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on December 10, 2007, 09:11:13 PM
i think the same thing bro, the only quad exercise i do for lower reps are front squats, cos i do believe they hit the quads awesomely, but they cos so many muscles to be used as stabilizers. u can only do them for so many reps before ur rhomboids, abs, traps, and delts start to fatigue severely
Nothing on this earth makes my bi's cramp up like front squats...doesn't matter how high I put the bar up on my shoulders, once the weight gets to around 275lbs usually 8reps is all I can take...legs could take more, but arms cannot stand any more...would like to fix this cause it's kind of irritating.

L2H, super set squats and hacks...that's major hardcore bro! I haven't been doing too many super sets lately, but might give that a shot sometime...should be hell, lol! Used to do hacks super set with lunges, that was always a good pairing IMO.

My favorite insanity leg day routine I used to do with an old training partner. Giant set, squats, leg ext. lying leg curls. 15 reps on each exercise, we went through it 5 times with a moderate rest in between each cycle...was pretty agonizing...we only did this 3x but that was enough, lol!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on December 11, 2007, 10:53:30 AM
Nice workout Luv, you are inspiring me.   :)

I cannot seem to get comfortable with front squats BTW, it is SO hard to maintain balance.  I can't even do them very well on the Smith machine, which I would rather not use anyway.  I have to go real light if I do them at all.  I like them alot because I can go pretty deep, but I just can't get comfortable with the weight on my front delts.
What's the trick to balancing the weight?


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on December 11, 2007, 01:37:16 PM
Nice workout Luv, you are inspiring me.   :)

I cannot seem to get comfortable with front squats BTW, it is SO hard to maintain balance.  I can't even do them very well on the Smith machine, which I would rather not use anyway.  I have to go real light if I do them at all.  I like them alot because I can go pretty deep, but I just can't get comfortable with the weight on my front delts.
What's the trick to balancing the weight?

Yeah, it is tough but it gets easier the more you do it.
For me, keeping it really close to my neck helps out a lot...staying extra up right helps a lot...keeping your elbows pointed slightly upwards is also a must IMO...especially when it's heavy.

Now I'm not making this up.
Has anyone seen the old clip of Lee Haney doing front squats with 225lbs while the bar rested on top of his pecs? No hands!!!
Anyway, I've always wanted to ask him about this. Lee actually comes to my gym every now and then...usually on a Sunday afternoon...his daughter goes to school here, so when he's in town he stops by the Arnold jr. gym...anyway, I've missed him every single time and just hear about it from some of my friends at the gym. Everyone says he is always really nice and easy to talk to.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on December 11, 2007, 07:11:38 PM
Nice workout Luv, you are inspiring me.   :)

I cannot seem to get comfortable with front squats BTW, it is SO hard to maintain balance.  I can't even do them very well on the Smith machine, which I would rather not use anyway.  I have to go real light if I do them at all.  I like them alot because I can go pretty deep, but I just can't get comfortable with the weight on my front delts.
What's the trick to balancing the weight?


when u lift your arms up straight out in front of you, there is a little "divot" that appears, thats where u put the bar when u front squat. U should be able to hold ur arms out parallell to the ground without the bar moving. Thats how u know your good, then u can begin. Also keep your weight back on your heels, and make sure u drive through your heels up like ur trying to jump through the ceiling.

Hope this helps.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on December 11, 2007, 08:26:38 PM
Nice workout Luv, you are inspiring me.   :)

I cannot seem to get comfortable with front squats BTW, it is SO hard to maintain balance.  I can't even do them very well on the Smith machine, which I would rather not use anyway.  I have to go real light if I do them at all.  I like them alot because I can go pretty deep, but I just can't get comfortable with the weight on my front delts.
What's the trick to balancing the weight?


Well thats good Rip, big things ahead for you next summer  :)

Front squats are pretty much just uncomfortable no matter what you do.  They are hard though.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on December 12, 2007, 01:49:18 AM
Hit quads tonight......Did the only two leg exercises that u need to get nice legs (IMHO)

Supersetted

Squats and Leg presses

Did some warm of each and then it was battle time.

Squats 135x10 w/ 1 plate ( on each side) leg press x12 ( took 60-90 sec rest between sets)
225x10 w/ 3 plates (on each side) leg press x12
275x10 w/ 3 plates (on each side) leg press x12
225x10 w/ 3 plates (on each side) leg press x12

Then did 3 sets of db split squats 35lbs x 10 reps each leg ( 30 sec between sets)

Then did 3 sets of donkey calf raises to failure.

Thats it got a super good pump in my quads and went home.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on December 12, 2007, 04:35:00 AM
Hit quads tonight......Did the only two leg exercises that u need to get nice legs (IMHO)

Supersetted

Squats and Leg presses

Did some warm of each and then it was battle time.

Squats 135x10 w/ 1 plate ( on each side) leg press x12 ( took 60-90 sec rest between sets)
225x10 w/ 3 plates (on each side) leg press x12
275x10 w/ 3 plates (on each side) leg press x12
225x10 w/ 3 plates (on each side) leg press x12

Then did 3 sets of db split squats 35lbs x 10 reps each leg ( 30 sec between sets)

Then did 3 sets of donkey calf raises to failure.

Thats it got a super good pump in my quads and went home.

Nice work!  Bet that gets you breathing hard and the legs burning.  It really hard putting 2 big compound moves together in a superset, as a matter of fact most people will pair a isolation exercises with a compound one.  But we are just sick that way and find it fun to destroy the muscle and basically the whole body.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on December 12, 2007, 06:31:10 AM
Thanks for the tips on front squats, I will see how it goes next time I do legs.   :)

Now what do you guys think are the big differences between regular squats and front squats in terms of the muscles they target and the results you get from them?



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on December 12, 2007, 12:13:20 PM
Thanks for the tips on front squats, I will see how it goes next time I do legs.   :)

Now what do you guys think are the big differences between regular squats and front squats in terms of the muscles they target and the results you get from them?



not to offend the guys who do em i think they are a waste of time.  a novelty if you will.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on December 12, 2007, 07:55:18 PM
Thanks for the tips on front squats, I will see how it goes next time I do legs.   :)

Now what do you guys think are the big differences between regular squats and front squats in terms of the muscles they target and the results you get from them?



Contrary to what luv2hurt says :)

I think they are a better overall exercise for the quads than squats, because they take alot of the glutes and hams out of the movement, and put more stress on your quadriceps..........

But thats just my 2cents. :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on December 12, 2007, 07:59:01 PM
Nice work!  Bet that gets you breathing hard and the legs burning.  It really hard putting 2 big compound moves together in a superset, as a matter of fact most people will pair a isolation exercises with a compound one.  But we are just sick that way and find it fun to destroy the muscle and basically the whole body.

Yea I love doing supersets with compound movements for legs..........Since they can take the abuse.

I cant do it for chest, because my second pressing exercise would suffer, and I cant do it for back really either.

So legs take the beating.......I just cut the volume AND TURN UP THE INTENSITY!!!!!!!

And yea dude, my lungs were about to explode. So I didnt do any cardio, that was my cardio lol. I was drenched with sweat as well.

Tomorrow is back and hams, not sure what im going to do yet. I know im going to do some heavy rack deads, but after that only god knows what im going to do, im trying to be more instinctual now. I feel I grow better when I do what "feels" right.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on December 12, 2007, 09:01:07 PM
Contrary to what luv2hurt says :)

I think they are a better overall exercise for the quads than squats, because they take alot of the glutes and hams out of the movement, and put more stress on your quadriceps..........

But thats just my 2cents. :)
Agreed...very similar to Hacks IMO, at least it feels that way to me.

Did legs tonight....my legs are killing me...that is all.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on December 12, 2007, 09:38:41 PM
Contrary to what luv2hurt says :)

I think they are a better overall exercise for the quads than squats, because they take alot of the glutes and hams out of the movement, and put more stress on your quadriceps..........

But thats just my 2cents. :)

Points well taken  :)  I think you can overload the quads better with regular squats though, because you can use more weight and push for more reps because your not fighting to breath or hold the bar in position so much.  I have always used a narrow stance, about shoulder width or less to squat and feel this also helps target the quads.

I was never much of a leg presser for most of the years i trained, always a squat feind but have come to really think the leg press hits the quads excellent.  It does not seem to hit the hams to hard though.  So in the last few years I have done more leg presses.  Glad I built my leg foundation on squats though, you can tell the difference in the density of people who squat and those who dont.  Of course that all assumes they are done properly and with enough intensity.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on December 12, 2007, 10:03:13 PM
Points well taken  :)  I think you can overload the quads better with regular squats though, because you can use more weight and push for more reps because your not fighting to breath or hold the bar in position so much.  I have always used a narrow stance, about shoulder width or less to squat and feel this also helps target the quads.

I was never much of a leg presser for most of the years i trained, always a squat feind but have come to really think the leg press hits the quads excellent.  It does not seem to hit the hams to hard though.  So in the last few years I have done more leg presses.  Glad I built my leg foundation on squats though, you can tell the difference in the density of people who squat and those who dont.  Of course that all assumes they are done properly and with enough intensity.
Are you implying some people don't squat correctly? Say it ain't so! :'(


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on December 12, 2007, 10:23:11 PM
Are you implying some people don't squat correctly? Say it ain't so! :'(

Honestly, I think that u can squat no more than 225lbs, and get great results, if u squat with perfect form.

Like last night I saw a guy at the gym squatting 315 for about 8 or 10 reps, but his form was horrible, and his quads were the size of my calves, it was disgusting to watch.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on December 13, 2007, 04:27:09 AM
Are you implying some people don't squat correctly? Say it ain't so! :'(

Honestly, I think that u can squat no more than 225lbs, and get great results, if u squat with perfect form.

Like last night I saw a guy at the gym squatting 315 for about 8 or 10 reps, but his form was horrible, and his quads were the size of my calves, it was disgusting to watch.



Yeah thats what i see most of the time is guys or girls trying to use too much weight and not getting down far enough in the squat or all sorts of exercises for that matter.  They all stop short of the sticking point. 

LOL yes so many of these big weight handlers have no development of the muscles they are working, I wonder why  ::).  Kind of like the guy on the bench who goes down about 3 inches and calls it a rep, then tells all his co Hort's how he benches big weight.  I don't get this mind set, I see it from older guys a lot they must feel they have to lift X amount of weight for their egos. For me now I don't worry about impressining anyone in the gym, alright maybe the little blonde hottie a little LOL.  I just lift as much as I can that day and don't stress, some days its more than the others, but thats normal.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Benny B on December 24, 2007, 01:28:59 AM
Let's get some butt shots up on this thread.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on December 26, 2007, 06:24:16 PM
Let's get some butt shots up on this thread.


I'm out of town this week, but I can accomodate this request next week.   ;)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 02, 2008, 07:28:27 AM
OK, a few butt shots.   :D

First is Marika Johanson (sp?) who always has crazy glutes! 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 02, 2008, 07:29:25 AM
Next a few random butts... ;)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 02, 2008, 07:33:46 AM
And of course everyone's favorite butt...Mavi's.   I don't even think she competes as a BB, but it doesn't really matter.  8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on January 02, 2008, 08:57:56 AM
 :o  WOW Lots of nice butts there!!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 03, 2008, 03:54:43 AM
I did a leg workout last night at my new gym.  A lot of the equipment is different, so it was cool to try some new stuff out.  I kept the whole workout kinda light though....I pulled something in my left quad on new year's eve.   ::)

-I used a Hammer Strength Linear Hack Press machine (see below), which I had never used before.  It's similar to the hack squat, so I'm psyched about that, as I haven't had a HS machine in my gym for a few years.  4 sets...the machine starts at 60 pounds, so I did sets +50 x12, +70 x 12, +90 x 12, and +110 x 10.
-3 sets seated hammy curls
-2 sets outer thigh (while I was waiting for the leg extension)
-4 sets leg extentions
-3 sets straight leg deads, not very heavy, I think it was 115 x 12.  I was tired.   :P
-4 Supersets of this Hammer Strength tibia machine that my hubby wanted me to try, and the seated calf raise.  Never used a tibia machine before LOL (see below).
-I tried out this LifeFitness glute machine, it's like a standing butt blaster, it's kind of cool but it works your quads alot.  I did 2 light sets x 12 on each leg. 



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on January 03, 2008, 04:34:24 AM
Cool I have never seen that HS Hack squater looks good.  We have that Tibia machine too and that seated calf raise.  That calf raise is where I was able to attempt those Glute/ham drops, actually works pretty well for em.

I did a pretty good leg workout Sunday and am just starting to not hurt.  I went in thinking I would train "light and take it easy" that workout cause my LT leg has been a little sore near my hip.  Well I should have know better for cause for some reason I cant hold back when i train legs  :'(

I figured if I pre exhausted that would keep it lighter and it did to some extent.

Leg extensions 6x12-20
Leg presses 5x8-20 Last set drop down from 10 plates x8 strip to 5 plates x20
Luvy Lunges   :D 4x10

Seated leg curls 4x10-15
standing leg curls 4x1012
SLDL 3x10-12 got up to 315 on the last set which was feeling HEAVY at that point.

That was it but quads and hams were hurting for a while.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 03, 2008, 06:48:59 AM
Cool I have never seen that HS Hack squater looks good.  We have that Tibia machine too and that seated calf raise.  That calf raise is where I was able to attempt those Glute/ham drops, actually works pretty well for em.

I did a pretty good leg workout Sunday and am just starting to not hurt.  I went in thinking I would train "light and take it easy" that workout cause my LT leg has been a little sore near my hip.  Well I should have know better for cause for some reason I cant hold back when i train legs  :'(

I figured if I pre exhausted that would keep it lighter and it did to some extent.

Leg extensions 6x12-20
Leg presses 5x8-20 Last set drop down from 10 plates x8 strip to 5 plates x20
Luvy Lunges   :D 4x10

Seated leg curls 4x10-15
standing leg curls 4x1012
SLDL 3x10-12 got up to 315 on the last set which was feeling HEAVY at that point.

That was it but quads and hams were hurting for a while.



OUCH!  SLDL's are HARD when you leave them to do at the very end!   :o



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on January 03, 2008, 09:24:46 PM
Started training with a lower volume and hit legs HARD yesterday this is what I did.

1. Leg extensions 3 warmups and one all out set x12.
2. Front squats: 1 warm up then .........2x4
3. Sissy Hack squats supersetted with Sissy squats 2x12 each.

4. Feet high on board Leg Press ( hittin the hammies) 2 warmups and then...........2x12 to failure
5. Lying leg press 2x4-6

6. Donkey Calf raises 3xfailure.

My quads are feeling it today. :)
Went to failure on all sets except warm ups.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 04, 2008, 03:51:38 AM
What are sissy hack squats?


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on January 04, 2008, 04:02:00 AM
What are sissy hack squats?


the old school guys did them without any equipment,

you use this piece of equipment to do them.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 04, 2008, 04:18:54 AM
the old school guys did them without any equipment,

you use this piece of equipment to do them.




So what's the difference between sissy hack squats and sissy squats? 



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on January 04, 2008, 04:25:53 AM

So what's the difference between sissy hack squats and sissy squats? 



dont know  :P


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on January 04, 2008, 04:31:22 AM
Started training with a lower volume and hit legs HARD yesterday this is what I did.

1. Leg extensions 3 warmups and one all out set x12.
2. Front squats: 1 warm up then .........2x4
3. Sissy Hack squats supersetted with Sissy squats 2x12 each.

4. Feet high on board Leg Press ( hittin the hammies) 2 warmups and then...........2x12 to failure
5. Lying leg press 2x4-6

6. Donkey Calf raises 3xfailure.

My quads are feeling it today. :)
Went to failure on all sets except warm ups.

What made you wanna go low volume?  Just trying something new?

the old school guys did them without any equipment,

you use this piece of equipment to do them.



Man those always looked way too hard on the knees for me.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: tigereyes on January 04, 2008, 05:43:03 AM
I will occasionally do a "sissy squat" type exercise...  I use the lying leg press machine (where you are basically parallel to the floor....you know, the girly leg press, LOL).  So you lie down with feet on the platform, and lift your butt up off the sled so there is no angle at the hips, and then perform the press from that position.

Sorry, I have no pictures , and I am bad at explaining things  :-[....but if you can figure out what I'm trying to describe, its a very good exercise for quad sweep


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on January 04, 2008, 12:52:33 PM
What are sissy hack squats?


They are sissy squats on a hack squat machine lol. Very hard to explain but u put your feet close together near the top of the board. Lift your hips totally off the pad, get on  your toes and go down as far as u can go. Its a really good exercise, but its hard to explain, ill look for pics for you. That will explain it better.

Its a Milos Sarcev favourite lol. A few sets of those and some insulin and you'll have legs like Milos :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on January 04, 2008, 01:07:09 PM
What made you wanna go low volume?  Just trying something new?

Man those always looked way too hard on the knees for me.

They arent really hard on the knees at all lol, but they sure do blow the quads up :)

The reason I went lower volume is because as a totally natural ectomorph, its proabably the best way for me to train. But I like to mix it up and go higher volume for about half the year and lower volume for about half the year (split up in 3 month or so cycles) it really maximizes my training.

But I actually do prefer the lower volume. In the next few weeks ill be cutting the # of sets and training more intense, adding rest pause sets, drop sets, negatives and whatnot, it will be intense.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on January 04, 2008, 01:49:37 PM
They arent really hard on the knees at all lol, but they sure do blow the quads up :)

The reason I went lower volume is because as a totally natural ectomorph, its proabably the best way for me to train. But I like to mix it up and go higher volume for about half the year and lower volume for about half the year (split up in 3 month or so cycles) it really maximizes my training.

But I actually do prefer the lower volume. In the next few weeks ill be cutting the # of sets and training more intense, adding rest pause sets, drop sets, negatives and whatnot, it will be intense.



Well I got older knees then LOL

Any time I see an exercise where your knees are that far out in front of your feet in the bottom position its too abusive for me, IMO its very stressfull on them.  I work hard at trying to keep my knees over my feet as much as possible.

Hey bro keep us updated on how this new training style works out for you.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on January 05, 2008, 05:44:21 PM
I do legs twice a week currently, and have been focusing more on hamstrings the past few months.

I do most of the mentioned exercises, and think long supersets work well for legs.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on January 05, 2008, 06:51:07 PM
I do legs twice a week currently, and have been focusing more on hamstrings the past few months.

I do most of the mentioned exercises, and think long supersets work well for legs.



Looking solid man!!  Hams looking good!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 06, 2008, 08:01:08 AM
I do legs twice a week currently, and have been focusing more on hamstrings the past few months.

I do most of the mentioned exercises, and think long supersets work well for legs.




Jesus Christ.  Awesome hams.   8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on January 07, 2008, 02:05:44 AM
thanks for the props guys.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 15, 2008, 04:30:30 AM
My biggest goal last off-season was to grow my legs for BB, so I trained them twice a week for several months.  This off-season, I have been focusing on other things (i.e., bench press), and I'll admit that I've slacked on the legs a bit.  It might just be my imagination, but I swear my quads have shrunk, and I know they are not as strong as they were last year.

I'm gonna switch things up a bit with my leg training...primarily, I am going to up the weight and drop the reps significantly.  I'll be shooting for 6-8 reps MAX on my working sets for the next few months on most of my leg exercises.  I'm gonna try to get some baseline numbers later this week and see if I can improve on them by April, which is when I have to start dieting. 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on January 15, 2008, 04:56:11 AM
My biggest goal last off-season was to grow my legs for BB, so I trained them twice a week for several months.  This off-season, I have been focusing on other things (i.e., bench press), and I'll admit that I've slacked on the legs a bit.  It might just be my imagination, but I swear my quads have shrunk, and I know they are not as strong as they were last year.

I'm gonna switch things up a bit with my leg training...primarily, I am going to up the weight and drop the reps significantly.  I'll be shooting for 6-8 reps MAX on my working sets for the next few months on most of my leg exercises.  I'm gonna try to get some baseline numbers later this week and see if I can improve on them by April, which is when I have to start dieting. 


Dang Rip That Diet is comming up fast  :P

Yeah i bet if you have not been training your legs much they probally did lose some size.  I like your plan to get them bigger.  I feel the best thing for making em grow though is Higher reps and lots of weight.  Yeah i know of course, right lol.  I guess what I'm saying is too many people I see do not push all the way through a set on legs, squats primarily.  They have a weight they feel they can do 8 with but if they really did push hard enough they could get 12.  This is very uncomfortable and lots will not put in that kind of effort.  People should have to stop and take a couple breaths between reps towards the end of the set this will overload your muscles big time and also your CNS so once a week is about it I feel for heavy leg training.  You should almost be a little butterflies nervous or scared before you train legs cause you know you have to get under big weights and its gonna take all you got.

I think legs need plenty of time under tension and that tension needs to be significant.  This is the main reason you see so many trainees walking around with long shorts or sweats and a tank top, cause if they even train legs at all its just a few half ass sets, most unless they are very serious about a complete physique will not put in the work necessary.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 15, 2008, 05:05:31 AM
Dang Rip That Diet is comming up fast  :P

Yeah i bet if you have not been training your legs much they probally did lose some size.  I like your plan to get them bigger.  I feel the best thing for making em grow though is Higher reps and lots of weight.  Yeah i know of course, right lol.  I guess what I'm saying is too many people I see do not push all the way through a set on legs, squats primarily.  They have a weight they feel they can do 8 with but if they really did push hard enough they could get 12.  This is very uncomfortable and lots will not put in that kind of effort.  People should have to stop and take a couple breaths between reps towards the end of the set this will overload your muscles big time and also your CNS so once a week is about it I feel for heavy leg training.  You should almost be a little butterflies nervous or scared before you train legs cause you know you have to get under big weights and its gonna take all you got.

I think legs need plenty of time under tension and that tension needs to be significant.  This is the main reason you see so many trainees walking around with long shorts or sweats and a tank top, cause if they even train legs at all its just a few half ass sets, most unless they are very serious about a complete physique will not put in the work necessary.


Indeed.  I get that nervous feeling when I bench these days! 
I've been doing the higher reps on legs, but not as much weight as I should be doing to make them grow.  I can put size on my legs pretty easily, so it's just a matter of sucking up the pain and going for the bigger weight.  I'll shoot for 6-8 but push it to 10-12 if I know I can do it.   8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on January 15, 2008, 05:30:15 AM

Indeed.  I get that nervous feeling when I bench these days!  I've been doing the higher reps on legs, but not as much weight as I should be doing to make them grow.  I can put size on my legs pretty easily, so it's just a matter of sucking up the pain and going for the bigger weight.  I'll shoot for 6-8 but push it to 10-12 if I know I can do it.   8)



See you know the feeling  :)  Sure sign you are working as hard as you can and then some.  8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 20, 2008, 06:33:22 AM
I did a leg workout yesterday...My legs are not terribly strong right now.  I squatted 165 for 8 without too much difficulty, and I'm not too sore today, but I would like to get some better numbers going and see how much I can add to them before April/May.

I got a Titan competition belt recently, primarily for benching, but I've decided not to use it for benching.  It's a SWEET belt.
I took it to the gym yesterday and squatted with it...first time using a belt for squats.  It felt OK, it MAY have given me a little more confidence, but that may be about it. 

I've never been a belt user but I want to make use of this belt since it's mine now, and it's nice.  What are your opinions on using belts regularly for squatting and/or deadlifting?



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on January 20, 2008, 07:54:50 AM
I did a leg workout yesterday...My legs are not terribly strong right now.  I squatted 165 for 8 without too much difficulty, and I'm not too sore today, but I would like to get some better numbers going and see how much I can add to them before April/May.

I got a Titan competition belt recently, primarily for benching, but I've decided not to use it for benching.  It's a SWEET belt.
I took it to the gym yesterday and squatted with it...first time using a belt for squats.  It felt OK, it MAY have given me a little more confidence, but that may be about it. 

I've never been a belt user but I want to make use of this belt since it's mine now, and it's nice.  What are your opinions on using belts regularly for squatting and/or deadlifting?



Sounds nice Rip.  Personally I usually were a belt, just a typical 4 inch belt for all weight training.  Its probally not needed all the time but having it on is a constant reminder to always lift properly, even in things like just unracking DB's or loading plates.

I would definatly use a belt for your work sets on the Leg press, hack squat, squat, DL, STLDs, overhead presses, rowing excersises.

Belt should be worn below your navel, lately I have been using my fat gut as a way to position it  :'( :'(


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on January 20, 2008, 11:59:43 AM
Belts on heavy squats, deads & rows. I don't understand the logic of not using it with those lifts...why risk it?

Using it on every lift like L2H does, I don't see how it cold hurt anything but I'm not sure if it's really necessary. No offense great "Hurt" one ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 20, 2008, 03:08:01 PM
This is the belt I got.  It's a Titan competition belt.  It's really nice...custom made for me, and it has a double hook.  I paid pretty good money for it, so I'm gonna make use of it...probably not for benching but for something.  I've never been much of an equipment user (belts, wraps, straps), but I'll use it for the big stuff.  It's STIFF!

That reminds me, AJ can you PM me the info about those grips/straps you had in the gym when we trained together?   8)




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on January 20, 2008, 05:07:36 PM
Belts on heavy squats, deads & rows. I don't understand the logic of not using it with those lifts...why risk it?

Using it on every lift like L2H does, I don't see how it cold hurt anything but I'm not sure if it's really necessary. No offense great "Hurt" one ;D

No offense taken, damn I even use it for abs and cardio  :D  LOL Dont want to throw your back out LOL J/K


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 26, 2008, 01:18:45 PM
I'm pretty sure I did some damage to my legs today.  I've been trying to step it up a bit since I slacked for a while, and I will probably pay for this one.
My new gym has this LOOOOOOONG hallway that is great for walking lunges, so I gave it a go today.  I didn't realize how long it was till I got down and back and had done like 24 reps per leg LOL.

---Walking lunges - 1 set 40 pound barbell x 24; 4 sets 50 pound barbell x 10
---Straight Leg Deads - 95 x 16; 3 sets 145 x 10 (my lower back is still tweaked and I haven't been able to get to the chiro for 2 weeks)
---Hammer Strength Plate Loaded Leg Extensions (I love this machine) - 45 per side x 15; 55 per side x 12; 2 sets 70 per side x 8.  I dropsetted the last set to 45 per side and did 8 more.
---SUPERSETS - Hammer Stregth Calf Extension (70 pounds per side) and Seated Hammy Curls - 5 sets, about 12-15 reps on each exercise
---Then I did 3 extra sets of unweighted calf raises for my poor little left calf that always seems to lag behind.   :-[

I almost did the lower back machine at the end, but I am working with my bench shirt tomorrow and don't want my back to be sore.  The SLDLs will probably make it sore anyway.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on January 26, 2008, 06:36:06 PM
I'm pretty sure I did some damage to my legs today.  I've been trying to step it up a bit since I slacked for a while, and I will probably pay for this one.
My new gym has this LOOOOOOONG hallway that is great for walking lunges, so I gave it a go today.  I didn't realize how long it was till I got down and back and had done like 24 reps per leg LOL.

---Walking lunges - 1 set 40 pound barbell x 24; 4 sets 50 pound barbell x 10
---Straight Leg Deads - 95 x 16; 3 sets 145 x 10 (my lower back is still tweaked and I haven't been able to get to the chiro for 2 weeks)
---Hammer Strength Plate Loaded Leg Extensions (I love this machine) - 45 per side x 15; 55 per side x 12; 2 sets 70 per side x 8.  I dropsetted the last set to 45 per side and did 8 more.
---SUPERSETS - Hammer Stregth Calf Extension (70 pounds per side) and Seated Hammy Curls - 5 sets, about 12-15 reps on each exercise
---Then I did 3 extra sets of unweighted calf raises for my poor little left calf that always seems to lag behind.   :-[

I almost did the lower back machine at the end, but I am working with my bench shirt tomorrow and don't want my back to be sore.  The SLDLs will probably make it sore anyway.



Good looking workout Ripper!  I like that hammer leg extension too, it has a good feel and is hard.  Sounds like you are liking the new gym!  Very cool cause when the prep for the nat's starts its ON baby!  You are on a roll and nothing can stop you  :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 26, 2008, 06:45:01 PM
Good looking workout Ripper!  I like that hammer leg extension too, it has a good feel and is hard.  Sounds like you are liking the new gym!  Very cool cause when the prep for the nat's starts its ON baby!  You are on a roll and nothing can stop you  :)


Yes, I am trying to prepare myself for that now lol...physically and mentally.  I still have about three months.
I need to get to my chiropractor ASAP so that I can start going a bit heavier.  Have I mentioned the benefits of chiropractic care lately?  ;)

www.nfldoc.com   8)

I LOVE the new gym.  The Hammer Strength equipment is great, and they have tons of it.  The HS Leg Extension is my new favorite leg machine!



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on January 26, 2008, 11:03:22 PM
Get your ass under that squat rack RIP!!   ;D

But good looking workout there, I noticed the legs really love higher reps, and you did a whole lotta reps there.

How long did that training session take?


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 27, 2008, 07:14:03 AM
Get your ass under that squat rack RIP!!   ;D

But good looking workout there, I noticed the legs really love higher reps, and you did a whole lotta reps there.

How long did that training session take?


It took about an hour and fifteen minutes, and I am SORE.  I almost did squats too (for you, flex  ;)), but now I am glad I didn't.  The walking lunges hit my arse pretty good. 

I also am sick with a cold, and I totally felt it coming on during that workout.  My energy was draining fast, and I was more out of breath than usual from the lunges.  Now I'm kinda feeling crappy.   >:(

I'm still planning on switching things up and going heavier with lower reps for a little while, but I gotta get better and get my back fixed up first.  I tend to prefer the high reps on legs, but I figure I'll give low reps a try.  I'll be doing plenty of high reps again during my contest prep.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on January 27, 2008, 09:16:47 AM

It took about an hour and fifteen minutes, and I am SORE.  I almost did squats too (for you, flex  ;)), but now I am glad I didn't.  The walking lunges hit my arse pretty good. 

I also am sick with a cold, and I totally felt it coming on during that workout.  My energy was draining fast, and I was more out of breath than usual from the lunges.  Now I'm kinda feeling crappy.   >:(

I'm still planning on switching things up and going heavier with lower reps for a little while, but I gotta get better and get my back fixed up first.  I tend to prefer the high reps on legs, but I figure I'll give low reps a try.  I'll be doing plenty of high reps again during my contest prep.



yea u know i did the same thing not too long ago, i tried doing lower reps for legs, but just found they dont respond like i wanted to them to, so i had to up the reps again. Plus u really dont "feel" the legs  working til about 10 reps or so IMHO!

But hamstring curls do work better with lower reps again IMHO, because they are mainly a fast twitch dominated muscle. Everything else lower body 12 reps or more


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 27, 2008, 06:32:52 PM
yea u know i did the same thing not too long ago, i tried doing lower reps for legs, but just found they dont respond like i wanted to them to, so i had to up the reps again. Plus u really dont "feel" the legs  working til about 10 reps or so IMHO!

But hamstring curls do work better with lower reps again IMHO, because they are mainly a fast twitch dominated muscle. Everything else lower body 12 reps or more


That's interesting about the hammies. 
My legs tend to grow relatively easily, although I have mostly kept exercises in the 12-20 rep range.  One of the main reason I am looking to try lower reps for a little while is that I am thinking about getting more into the powerlifting next year, incl deads and squats, so I want to see how my numbers are looking this year before I start dieting, just to get a baseline.   8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on January 27, 2008, 07:17:45 PM

That's interesting about the hammies. 
My legs tend to grow relatively easily, although I have mostly kept exercises in the 12-20 rep range.  One of the main reason I am looking to try lower reps for a little while is that I am thinking about getting more into the powerlifting next year, incl deads and squats, so I want to see how my numbers are looking this year before I start dieting, just to get a baseline.   8)



Very interesting Rip, I bet the PL would be a nice change of pace and would help you be stronger for the BB training too.

About the hams one thing a friend told me about them and is very true, we always talk about getting a good contraction on quads and holding it at the top to bring out the detail.  Well he said do the same for hams too, squeeze those baby's up and hold for 3 down for 1 sec.  This puts the size on them and brings out the cuts.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on January 28, 2008, 10:20:42 AM
New client today...his first day to train legs in over 8yrs...he threw up!!!!!!

Got to love it, lol!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 28, 2008, 10:35:23 AM
New client today...his first day to train legs in over 8yrs...he threw up!!!!!!

Got to love it, lol!


LMAO sure sign of a good trainer!!  I hope you didn't laugh directly AT him, and I hope he comes back for more!   :D



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on January 28, 2008, 12:18:19 PM

LMAO sure sign of a good trainer!!  I hope you didn't laugh directly AT him, and I hope he comes back for more!   :D


He'll be back Wed...they all pay for packages up front...otherwise no one would stay lol!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Trace on January 30, 2008, 10:19:50 PM
I wear a belt on most of my heavy working sets.  Typcially on my warmups I don't wear my belt tho'. 

I have an off-season belt and a comp belt.  Although...this off-season I'm still wearing my comp belt.  I'm a bit surprised!  I even have 2 more holes until I have to start wearing my off-season belt.  LOL!  GO me! 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 31, 2008, 04:47:36 AM
I wear a belt on most of my heavy working sets.  Typcially on my warmups I don't wear my belt tho'. 

I have an off-season belt and a comp belt.  Although...this off-season I'm still wearing my comp belt.  I'm a bit surprised!  I even have 2 more holes until I have to start wearing my off-season belt.  LOL!  GO me! 


hahaha that's awesome!   :D

I think my belt will fit no matter what, as it has a million holes in it.  I'm still not really sure I am going to use it much unless I am maxing out, or until I learn the correct technique for powerlifting (squats and DLs).  It's so stiff that now I don't really want to deal with breaking it in anyway.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on February 02, 2008, 01:16:13 PM
Question about straight leg deadlifts...

I see people in my gym getting up on steps and boxes to do SLDLs, and extending the weight as far down as possible.  I'm not sure that this really does anything for the hams and glutes?  I guess the stretch is good and increases flexibility, but I always assumed that the best ROM for SLDLs was from just above the knee to about 2/3 of the way down the shin.  Any further than that and you are using more lower back than hammy and glute.   ???


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on February 02, 2008, 01:21:03 PM
Question about straight leg deadlifts...

I see people in my gym getting up on steps and boxes to do SLDLs, and extending the weight as far down as possible.  I'm not sure that this really does anything for the hams and glutes?  I guess the stretch is good and increases flexibility, but I always assumed that the best ROM for SLDLs was from just above the knee to about 2/3 of the way down the shin.  Any further than that and you are using more lower back than hammy and glute.   ???


get as much as a stretch as u can get with keeping the natural arch in your spine. Once u lose that arch your risking injury.

What those guys are doing going all the way down to their toes is risking some serious lower lumbar injuries and torn hamstrings.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on February 02, 2008, 01:24:46 PM
get as much as a stretch as u can get with keeping the natural arch in your spine. Once u lose that arch your risking injury.

What those guys are doing going all the way down to their toes is risking some serious lower lumbar injuries and torn hamstrings.


That's what I kinda figured.  People do some strange things in the gym.  I've had the lower lumbar injuries, so I'll pass.
Seems like the best way to stretch the hammies is sitting on the floor, without big weight.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on February 02, 2008, 02:13:39 PM
Question about straight leg deadlifts...

I see people in my gym getting up on steps and boxes to do SLDLs, and extending the weight as far down as possible.  I'm not sure that this really does anything for the hams and glutes?  I guess the stretch is good and increases flexibility, but I always assumed that the best ROM for SLDLs was from just above the knee to about 2/3 of the way down the shin.  Any further than that and you are using more lower back than hammy and glute.   ???


I agree i see those people going so far down it makes me cringe!  I go to mid shin and try and really feel the pull from the hams and glutes.  I usually dont lock out at the top either and try and keep tension on the area being trained.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on February 11, 2008, 06:17:22 AM
I did a full machine leg workout last night (I was at the satellite gym/studio, and they don't have alot of equipment)...did all Nautilus machines.

-4 sets leg press x 10
-5 sets leg extensions x 12
-9 sets calf raises x 15 (supersetted with leg extensions and seated hammy curl)
-4 sets seated hammy curl x 12
-3 sets outer thigh machine

Not my favorite kind of leg workout, but I'm hoping to get into the real gym later this week and do some heavy squatting and deadlifting.   8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on February 12, 2008, 06:15:04 PM
I did a full machine leg workout last night (I was at the satellite gym/studio, and they don't have alot of equipment)...did all Nautilus machines.

-4 sets leg press x 10
-5 sets leg extensions x 12
-9 sets calf raises x 15 (supersetted with leg extensions and seated hammy curl)
-4 sets seated hammy curl x 12
-3 sets outer thigh machine

Not my favorite kind of leg workout, but I'm hoping to get into the real gym later this week and do some heavy squatting and deadlifting.   8)



Rip it sounds like you want to do some full PL events?  I think that sounds cool. The guy who founded the APF is local to my area Erine Frantz he has a gym about 30 mins. from me.  Never been there but might check it out one day.  They are having a big meet on march 9th not far from me I think I will check it out


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on February 13, 2008, 04:44:12 AM
Rip it sounds like you want to do some full PL events?  I think that sounds cool. The guy who founded the APF is local to my area Erine Frantz he has a gym about 30 mins. from me.  Never been there but might check it out one day.  They are having a big meet on march 9th not far from me I think I will check it out


That's cool...seems like his gym could be pretty sweet...you should definitely check it out! 
The meet I am doing on Feb 23 is APF actually.  And then USPF on March 16 I think.

I'm interested in doing a full meet next year.  Not sure what fed I'll do though...probably whatever ones are around here with full meets.
I am NOT a good squatter, but that's OK, that gives me something to work on during the next off-season.  I'm already looking forward to the next off-season lol. 



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on February 13, 2008, 05:11:26 AM

That's cool...seems like his gym could be pretty sweet...you should definitely check it out! 
The meet I am doing on Feb 23 is APF actually.  And then USPF on March 16 I think.

I'm interested in doing a full meet next year.  Not sure what fed I'll do though...probably whatever ones are around here with full meets.
I am NOT a good squatter, but that's OK, that gives me something to work on during the next off-season.  I'm already looking forward to the next off-season lol. 



Yeah PL does interest me, but I have a feeling it would kill me.  This body has taken a bunch of abuse already LOL and I think I would still wanna walk when I'm 60 LOL

I dont know that Frantz guy did an +800lb squat at 64  :o

Yeah offseason LOL  I dont know Rip I think I have found that I feel best when Im prepping for shows.  Weird huh?  But I think it has to do with the focused direction and goal.  Plus being in shape feels so much better.  I dont know it just feels like a huge buzz during BB prep.  Maybe its the excitement.

For some reason I cant be "fat and happy", fat yes, happy no LOL


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on February 13, 2008, 09:00:19 AM
Yeah PL does interest me, but I have a feeling it would kill me.  This body has taken a bunch of abuse already LOL and I think I would still wanna walk when I'm 60 LOL

I dont know that Frantz guy did an +800lb squat at 64  :o

Yeah offseason LOL  I dont know Rip I think I have found that I feel best when Im prepping for shows.  Weird huh?  But I think it has to do with the focused direction and goal.  Plus being in shape feels so much better.  I dont know it just feels like a huge buzz during BB prep.  Maybe its the excitement.

For some reason I cant be "fat and happy", fat yes, happy no LOL


I can totally relate to that.
This is the first year that I actually TRAINED for bench comps during the off-season and focused on PL.  I changed everything from the way I trained to the way I thought about training, and I learned a ton.  It's completely changed the way I look at the off-season now....and I think alot of that has to do with still having a focused direction and goal.  I'm actually loving it so much that I am considering getting more serious about it next year, after we see how things go with BB this year, of course.

I'm looking forward to learning how to squat and DL properly and see how good I can get at it.  It CAN take a toll on your body, but so far I have done pretty well (knocking on wood), as I have tried to train smartly and carefully so as to prevent injury.  I'm getting old too lol, but I am still hoping that my best years with PL are ahead of me.   8)





Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on February 15, 2008, 11:19:25 AM
So I got my "Ideal Butt Move" email update from Oxygen magazine today.   ::)
I thought I would share it with you.  Looks like the ideal butt move, according to Oxygen, is a modified version of a one-legged squat.


Set Up: Stand on top of a step or bench with your hands on your hips and all your weight on your left foot. Your right foot should be off the step or bench.Contract your abs to stabilize your core. Action: Sit back on your left leg by bending your left knee. You will likely not be able to squat down very low. Keep your chest upright, your hips level and your knee in line with your toes. Stand up and repeat. Complete the set on your left leg, then switch sides. Do three sets of twelve reps total on each leg.




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on February 24, 2008, 04:58:20 PM
Yeah PL does interest me, but I have a feeling it would kill me.  This body has taken a bunch of abuse already LOL and I think I would still wanna walk when I'm 60 LOL

I dont know that Frantz guy did an +800lb squat at 64  :o

Yeah offseason LOL  I dont know Rip I think I have found that I feel best when Im prepping for shows.  Weird huh?  But I think it has to do with the focused direction and goal.  Plus being in shape feels so much better.  I dont know it just feels like a huge buzz during BB prep.  Maybe its the excitement.

For some reason I cant be "fat and happy", fat yes, happy no LOL

crazy


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on March 03, 2008, 07:09:28 PM
Did my legs today.  I have switched things up in my rotation and do legs on Monday now, lets me avoid national bench day Mondays at the gym.  No
body is training legs they are all training bench or arms on Monday LOL

Anyhow about 6 weeks ago I injured my low back and groin doing squat and hack squat supersets.  This kept me out of the gym all together for 3 weeks and from any real leg training for another month after that.  I trained legs pretty heavy last week but aggravated my groin injury doing so.  Well now I just have to hold back and train light as much as i hate to.

Well i figure if i cant train heavy now i will do some high rep stuff and hit my hams as hard as i can within reason.  So here is my sissy workout LOL.  I also decided to alternate between quads and hams too for this period.

Leg extensions-6 sets 12-20 reps
Standing leg curls-5 sets 12-15 reps
Leg press-worked up to 5 plates per side and did 30 reps.  Will admit that was pretty hard.
Hammer seated leg curls 4 sets 12-15
Hammer leg extension one leg at a time 4 sets 12-15
lying leg curls 4 sets 12-15 reps

I think I will be pretty sore from that one set on the leg press.  I so much wanted to satart piling plates on there but just had to hold back.

Live to train another day i guess.


 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on March 03, 2008, 07:17:48 PM
That looks pretty damn good to me Luv, given the situation.  I'm just glad to see you back in the gym and doing leg work at all.  You'll be back to where you were in no time.   :)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on March 04, 2008, 04:22:01 AM
Thanks guys it did feel good.  Just wish i could have gone heavier on the leg press, but gotta do what i gotta do.  Will be interesting to see what this type training will do for me.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on March 04, 2008, 02:20:53 PM
That's a pretty hardcore workout luv.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on March 05, 2008, 03:56:59 AM
I did legs last night for the first time in over 2 weeks, I think.  It's been really hard to keep up with workouts for everything else when I have been focusing on the bench press.  I'm only doing chest twice a week, but I am always trying not to make anything else sore in preparation for those workouts...so I try to rest at least one day before each and not train too terribly heavy in two days before...which leaves me with very few days in the week left to hit it hard.

With the bench meet two weekends ago and the Arnold last weekend, I didn't have a chance to train legs at all.  I went pretty light last night so as not to cripple myself for the entire week.   ::)

-SQUATS (pretty deep, at least for me) - bar for 20, 95 pounds for 20, 3 sets 155 pounds for 10
-DEADS - 95 for 15, 3 sets 135 for 12
-HACKS - 1 set 150 pounds x 10 before and after my leg extensions
-LEG EXTENSIONS - Hammer Strength Machine, 100 pounds loaded on - 4 sets x 12
-LYING HAMMY CURLS - 3 sets x 12
I finished off with a few sets of unweighted calf raises.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on March 05, 2008, 04:42:03 AM
I did legs last night for the first time in over 2 weeks, I think.  It's been really hard to keep up with workouts for everything else when I have been focusing on the bench press.  I'm only doing chest twice a week, but I am always trying not to make anything else sore in preparation for those workouts...so I try to rest at least one day before each and not train too terribly heavy in two days before...which leaves me with very few days in the week left to hit it hard.

With the bench meet two weekends ago and the Arnold last weekend, I didn't have a chance to train legs at all.  I went pretty light last night so as not to cripple myself for the entire week.   ::)

-SQUATS (pretty deep, at least for me) - bar for 20, 95 pounds for 20, 3 sets 155 pounds for 10
-DEADS - 95 for 15, 3 sets 135 for 12
-HACKS - 1 set 150 pounds x 10 before and after my leg extensions
-LEG EXTENSIONS - Hammer Strength Machine, 100 pounds loaded on - 4 sets x 12
-LYING HAMMY CURLS - 3 sets x 12
I finished off with a few sets of unweighted calf raises.



Still thats pretty good you will be nice and sore anyhow im sure, cause you have not done them in a while.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on March 05, 2008, 04:51:04 PM
i did legs last night as well.

My gym was fucking packed to the max so i had to improvise and do some stuff i usually dont do.

-Plate loaded machine squat 3x6-10 from (4 to 6 plates per side)
-Standing Leg Curls 3x4-8 (50-70lbs)
-BB Squats 3x12-15 (225 for all sets)
-DB SLDL 3x12-15 (70's, 80's 90's)
-Leg Extension 3x15-25 ( 100-150)
-Calves Super set Seated and Standing Calves 2x failure each.

I did some abs and went home. Everything was very heavy for that rep range, and warmups are not counted. I did one or 2 warmups per exercise. no more than 90 seconds rest between sets.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on March 05, 2008, 05:06:34 PM
i did legs last night as well.

My gym was fucking packed to the max so i had to improvise and do some stuff i usually dont do.

-Plate loaded machine squat 3x6-10 from (4 to 6 plates per side)
-Standing Leg Curls 3x4-8 (50-70lbs)
-BB Squats 3x12-15 (225 for all sets)
-DB SLDL 3x12-15 (70's, 80's 90's)
-Leg Extension 3x15-25 ( 100-150)
-Calves Super set Seated and Standing Calves 2x failure each.

I did some abs and went home. Everything was very heavy for that rep range, and warmups are not counted. I did one or 2 warmups per exercise. no more than 90 seconds rest between sets.

Cool man I see you alternated quads and hams?


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on March 05, 2008, 05:53:41 PM
Cool man I see you alternated quads and hams?

yea i usually do. Plus my knee and lower back was bothering me yesterday, and that was the easiest on my body.

But 9 out of 10 times i alternate em. Allows me to use more weight and move at a faster pace.

I dont like spending much time at the gym, so that  helps.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on March 06, 2008, 04:31:36 AM
How much time are your workouts taking, flex?

Btw, I'm sore but not ridiculously crippled...my hammies and lower back are pretty fried though.   :P



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on March 06, 2008, 02:55:54 PM
I go about 45-55 minutes never over an hour 4 days a week. I like to move at a fast pace though. never taking over 90 seconds between sets.

I know you can tell this works, since im such a mass monster :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on March 07, 2008, 03:49:26 AM
I go about 45-55 minutes never over an hour 4 days a week. I like to move at a fast pace though. never taking over 90 seconds between sets.

I know you can tell this works, since im such a mass monster :)


Indeed....great genetics!   ;)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Benny B on March 07, 2008, 06:41:43 AM

Indeed....great genetics!   ;)


???
Where are the latest pics of your buttocks?


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on March 07, 2008, 08:38:09 AM
???
Where are the latest pics of your buttocks?


Not many recent pics available.  I'm off-season and shy with the booty shots.   :-[
Special Ed did a video interview at the Arnold that has some interesting footage, but I am not sure where it is right now. 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on March 07, 2008, 11:46:32 AM
traini legs is boring sometimes.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Alex A on March 07, 2008, 05:23:49 PM
hi girls, I just found this section on getbig and I have to say.

You girls are hardcore and im learning stuff from you!

 I hope you dont mind me trolling around here and throwing out my two cents now and then.

I hope you dont mind me posting the glute shots girls. 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on March 07, 2008, 05:33:15 PM
hi girls, I just found this section on getbig and I have to say.

You girls are hardcore and im learning stuff from you!

 I hope you dont mind me trolling around here and throwing out my two cents now and then.

I hope you dont mind me posting the glute shots girls. 


There are lots of guys who post in this thread too, and your glutes are welcome in here any time.  Very inspiring!!   :o

Troll away!!



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Alex A on March 07, 2008, 06:18:50 PM
Thanks i wasnt sure. The girls section is cool, much more serious talk going on here. Like i said, im open to learn. and share info. 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on March 07, 2008, 11:24:28 PM
nice to see you posting on the womens board alex. I dont feel like such a fag now posting here :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on March 08, 2008, 07:25:39 AM
nice to see you posting on the womens board alex. I dont feel like such a fag now posting here :)


Cut it out...only the manliest of men post here.   8)




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on March 09, 2008, 03:23:28 AM

Cut it out...only the manliest of men post here.   8)




yea like siouxcountry............ .........oh brother  ::)



















































 ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on March 19, 2008, 05:53:59 PM
Did backwards squats on the hammer strength V-squat machine today. Somewhat similar to doing them backwards on a hack but much much suckier in that "good" way. A little awkward but a really differant feel to it then most other things...give it a try if you have one of these in your gym.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on March 20, 2008, 03:13:21 AM
Did backwards squats on the hammer strength V-squat machine today. Somewhat similar to doing them backwards on a hack but much much suckier in that "good" way. A little awkward but a really differant feel to it then most other things...give it a try if you have one of these in your gym.


We just switched over to another gym (one that's in the group we can go to with our membership), and they have one of these, but it's got two sets of shoulder pads so that you can do it either forwards or backwards.  They also have this sweet front squat machine.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on March 24, 2008, 03:49:57 AM
I did a leg workout over the weekend...pretty much the first workout in almost 2 weeks, except for my bench meet the other weekend.  I am still trying to give the upper body a break after that, but I got in a semi-decent leg workout. 

Squats - 95 x 20, 145 x 12, 145 x 12, 165 x 10... I went deeper than I usually do, so not too heavy. 
SLDLs - 95 x 15, 145 x 10, 145 x 10
3 sets leg extensions x 12
3 sets seated hammy curls x 12
3 sets standing calf raises 120 pounds x 12



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on March 24, 2008, 05:20:41 AM
I did a leg workout over the weekend...pretty much the first workout in almost 2 weeks, except for my bench meet the other weekend.  I am still trying to give the upper body a break after that, but I got in a semi-decent leg workout. 

Squats - 95 x 20, 145 x 12, 145 x 12, 165 x 10... I went deeper than I usually do, so not too heavy. 
SLDLs - 95 x 15, 145 x 10, 145 x 10
3 sets leg extensions x 12
3 sets seated hammy curls x 12
3 sets standing calf raises 120 pounds x 12



Rip that is good, probally will be sore from that.

Must say Im a bit worried about your sporadic training patterns though.  Don't make me start the tuff love on you  >:(


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on March 24, 2008, 07:35:16 AM
Rip that is good, probally will be sore from that.

Must say Im a bit worried about your sporadic training patterns though.  Don't make me start the tuff love on you  >:(


I know, I know...it's been different with the bench training.  I'm back in action...trying to regroup right now and restructure my training program for whatever may be next. ;)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on March 28, 2008, 10:53:57 AM
I did some squats last night...trying to see what I've got in me for squatting these days.  I have never EVER really squatted heavy because my lower body usually responds well with lighter weights.

Last night, I did sets of five, DEEP squats, to at least parallel....managed to work up to a decent set of 205 for 5.  Not terribly impressive, but I was pleased, considering I havent had that much weight on my shoulders in over four years.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on March 31, 2008, 04:19:36 PM
I did some squats last night...trying to see what I've got in me for squatting these days.  I have never EVER really squatted heavy because my lower body usually responds well with lighter weights.
Last night, I did sets of five, DEEP squats, to at least parallel....managed to work up to a decent set of 205 for 5.  Not terribly impressive, but I was pleased, considering I havent had that much weight on my shoulders in over four years.



Not buying it  :P  You need to get in there and push hard on these.  You have to be giving it all you got, it can not be easy and if you are not gasping for air at the end of the set you did not work hard enough. 

I think what you listed is good weight but i know you could have done more reps.  I like how you made sure and got deep enough and did not worry about the weight.  So many people i see in the gym girls included will try and put so much weight on the bar they cant even get close to a full ROM.  The #'s will come and so will the growth if you get your form and ROM down.

I trained legs today and did some squats.  I work up slow and do a lot of sets per se usually about 30 mins on squats.  What was funny is 2 guys came and "squatted" in the other racks next to me.  They did 3 half ass sets each and that was it!  They did this in less than 10 mins.  Your legs will NOT grow if someone trains like this, it is really that simple.  They do 20 min leg workouts and 2 hour chest workouts.

I have been dealing with a groin injury this winter and it has been feeling better so I decided to try some squats tonight my first in a while.

I did barx15, 135x12, 185x12, 225x12, 275x12, 315x10, 315x10  It felt good to get up to 315 again and be able to do it without pain.  It had me pretty winded, I could have done a few more reps but was holding back some because of the groin.  I will slowly add weight till i can get back up to 400 or so.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on March 31, 2008, 04:55:38 PM
L2H, why not just warm up thouroughly and then go straight to the heavier weight? I know you said you have been nursing an injury and that does change things a bit, but say you were 100%, would you still do it this way?

For example, this is how I'll do it. I typically do 1-2 sets at 135 10-15 reps and then one set of 225 at 10 reps. After that straight to working sets, usually one at 315 10-15 and then 405-455 for 2 or 3 more 6-12 reps depending on how things are feeling that day...just my thoughts...obviously your legs are doing pretty well.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on March 31, 2008, 05:19:34 PM
L2H, why not just warm up thouroughly and then go straight to the heavier weight? I know you said you have been nursing an injury and that does change things a bit, but say you were 100%, would you still do it this way?

For example, this is how I'll do it. I typically do 1-2 sets at 135 10-15 reps and then one set of 225 at 10 reps. After that straight to working sets, usually one at 315 10-15 and then 405-455 for 2 or 3 more 6-12 reps depending on how things are feeling that day...just my thoughts...obviously your legs are doing pretty well.

Well my friend at 44 YO these joints need some warming up  :)  I have always felt the best way to warm up is by doing the excersise (compound types)  I like to progressivly add weight and will pyramid pretty much everything.

Typically I will if feeling healthy omitt the set at 275, did that today cause first time squatting in a long while and with being injured wanted to take it slow and see how it felt.

These are ways I will work up depending on how I feel.

barx15, 135x12, 185x10, 225x12, 315x12, 365x12, 405x8-12, 315x15-18

Barx15, 135x12, 185x10, 225x12, 315x12, 405x10-12, 405x10-12 

Seldom do I go heavyer than that but if i really feel it i may do 465 I think I have done 8 reps with that.  Its really not worth it to me to go that much, the risk of injury becomes too great.  I squat raw without knee wraps ever.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Arnold jr on March 31, 2008, 07:44:41 PM
Well my friend at 44 YO these joints need some warming up  :)  I have always felt the best way to warm up is by doing the excersise (compound types)  I like to progressivly add weight and will pyramid pretty much everything.

Typically I will if feeling healthy omitt the set at 275, did that today cause first time squatting in a long while and with being injured wanted to take it slow and see how it felt.

These are ways I will work up depending on how I feel.

barx15, 135x12, 185x10, 225x12, 315x12, 365x12, 405x8-12, 315x15-18

Barx15, 135x12, 185x10, 225x12, 315x12, 405x10-12, 405x10-12 

Seldom do I go heavyer than that but if i really feel it i may do 465 I think I have done 8 reps with that.  Its really not worth it to me to go that much, the risk of injury becomes too great.  I squat raw without knee wraps ever.
Hey I understand the joint thing...I pyramid up pretty slow on things like military for that very reason...but sometimes I wonder if I do too much pyramiding and waste energy on what could be used for working sets. For that reason some days I'll do a lot less pyramiding up and go to the heavier sets faster...some days this works great, some days not.

Knee wraps...bad thing in your opinion? I don't wear them unless there is 405+ on the bar but I won't do that kind of weight without them any more...it just feel better IMO and seems like it has to be protecting things somewhat...of course I know there is the mental factor too but when squatting the mental factor is someties half of the whole deal anyway.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on April 01, 2008, 03:00:48 AM
Hey I understand the joint thing...I pyramid up pretty slow on things like military for that very reason...but sometimes I wonder if I do too much pyramiding and waste energy on what could be used for working sets. For that reason some days I'll do a lot less pyramiding up and go to the heavier sets faster...some days this works great, some days not.

Knee wraps...bad thing in your opinion? I don't wear them unless there is 405+ on the bar but I won't do that kind of weight without them any more...it just feel better IMO and seems like it has to be protecting things somewhat...of course I know there is the mental factor too but when squatting the mental factor is someties half of the whole deal anyway.




You're not kidding.  I'm such a chicken.   :-[
It's definitely a challenge to minimize energy spent on the warmup...I try to do one set of 15-20 with the bar, nice and deep, then stretch for a few mins, and then just one set of 10-15 with an intermediate weight before I jump into the heavier working sets.  That's pretty much what I do on the bench too, except with a few less reps.

Luv, it's great to hear that you're healing up, and I am glad that you didn't overdo it.  :)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on April 01, 2008, 05:13:26 AM
Hey I understand the joint thing...I pyramid up pretty slow on things like military for that very reason...but sometimes I wonder if I do too much pyramiding and waste energy on what could be used for working sets. For that reason some days I'll do a lot less pyramiding up and go to the heavier sets faster...some days this works great, some days not.

Knee wraps...bad thing in your opinion? I don't wear them unless there is 405+ on the bar but I won't do that kind of weight without them any more...it just feel better IMO and seems like it has to be protecting things somewhat...of course I know there is the mental factor too but when squatting the mental factor is someties half of the whole deal anyway.



Well sure if you do lots of warming up it may take a bit off your heavy work sets.  To me though its worth it as it will add to my longevity and since I'm in this for the long run and its not powerlifting, it works pretty good.  I'm sure I could go in there and squat 500lbs for a few reps but really that would mainly be working my ego and risking my body too much.  I need to be able to train at a consistant level for a consistant time to get in shape for shows and at this point in my training Iam very cautious about becoming injured.

Knee wraps....I could never get used to using them.  I don't feel comfortable with them.  I know they will add some lbs to your squat though.  As far as them offering any real protection I'm not sure on that either.



You're not kidding.  I'm such a chicken.   :-[
It's definitely a challenge to minimize energy spent on the warmup...I try to do one set of 15-20 with the bar, nice and deep, then stretch for a few mins, and then just one set of 10-15 with an intermediate weight before I jump into the heavier working sets.  That's pretty much what I do on the bench too, except with a few less reps.

Luv, it's great to hear that you're healing up, and I am glad that you didn't overdo it.  :)



Thanks Rip it is coming along.  :)

Before my squat workouts i will get nervous and a bit anxious, very similar to the way I got when I was teenager and would get ready to practice my motocross racing that I did at that age.  Mainly cause you know you gotta go in there and lay it down hard, take some calculated risks and it is gonna hurt and be uncomfortable.  Always feels so good to get the squats behind you, uninjured and to have worked your ass off on them.  Its all gravy after that.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on April 04, 2008, 07:59:58 AM
I am SO nervous when I squat big weight.   ::)

So here's the thing I have noticed lately now that I am making a concerted effort to squat DEEP with heavier weight... my hip flexors!!  OUCH!!!!   :o



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on April 05, 2008, 10:41:31 AM
I am SO nervous when I squat big weight.   ::)

So here's the thing I have noticed lately now that I am making a concerted effort to squat DEEP with heavier weight... my hip flexors!!  OUCH!!!!   :o



Yes I get pretty worked up to when I know I have squat heavy, heavy for me at least LOL.

It is the worst when I get in front of the squat rack, mainly its anxiety.  I have found the best thing to do for me is headphones in and no talking to others at this time. I like to think about somethings I have done in my life that were hard and I did well under pressure.  Things I'm proud of and not many others have done.  Many times I think about when I was a Crew Chief In the Air Force and we had to do combat turn arounds on our F-4s.  Man talk about a high pressure situation where everyone had to preform flawlessly, they would not even shut the planes down, just one engine, so we could reload the drag chute, refuel and do a quick inspection of the aircraft, while the weapons guys put on new bombs and missiles. 

Being responsible for that equipment every day and the pilots who flew them and ultimately the country itself was something I think about whenever my confidence is shaken.  I think about that and know I can do pretty much anything. 

Find something like that Rip and use it to calm yourself and find your center.  :) 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on April 05, 2008, 02:55:54 PM
Yes I get pretty worked up to when I know I have squat heavy, heavy for me at least LOL.

It is the worst when I get in front of the squat rack, mainly its anxiety.  I have found the best thing to do for me is headphones in and no talking to others at this time. I like to think about somethings I have done in my life that were hard and I did well under pressure.  Things I'm proud of and not many others have done.  Many times I think about when I was a Crew Chief In the Air Force and we had to do combat turn arounds on our F-4s.  Man talk about a high pressure situation where everyone had to preform flawlessly, they would not even shut the planes down, just one engine, so we could reload the drag chute, refuel and do a quick inspection of the aircraft, while the weapons guys put on new bombs and missiles. 

Being responsible for that equipment every day and the pilots who flew them and ultimately the country itself was something I think about whenever my confidence is shaken.  I think about that and know I can do pretty much anything. 

Find something like that Rip and use it to calm yourself and find your center.  :) 



Now THAT'S pretty fkn cool.   8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on April 07, 2008, 05:18:58 PM
 :) 


Yes indeed it was very cool.  Lots of awesome stories from those days.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on April 08, 2008, 03:20:42 AM
:) 


Yes indeed it was very cool.  Lots of awesome stories from those days.



Not to take this thread too far off-topic, but you got any with you standing in one of those cute little Top Gun outfits in front of a plane like that?   :-*




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on April 08, 2008, 04:43:35 AM


Not to take this thread too far off-topic, but you got any with you standing in one of those cute little Top Gun outfits in front of a plane like that?   :-*




LOL Was not a pilot so no Top Gun outfits.  Not a lot of pictures from the flight line, the Air Force does not like to see cameras on the secured flight line.  But some people did get persmission to do it a couple times.  I will dig up a pic or 2  :)

Back on topic:  Trained legs last night was my second time squating in months, normally will not squat 2 work outs in a row.  But it went pretty well trying to add weight each time. 

Squat:  Barx15, 135x12, 185x10, 225x12, 315x12, 365x8, 365x12, 315x12.

One leg extensions:  Worked fast no rest, held at top 4x12

Lying leg press machine, kind of like a hack more than anything.  Very light cause this is what injured me before. 4x12  got up to a whole 100lbs LOL thats OK I will slowly add 20 lbs each time i do these.

Standing leg curl 4x12  Got up to 90 lbs here which for me is pretty heavy, stack on this machine goes to 120

Seated leg curl:  4x10-12

Lying leg curl:  4x10-12

My low back was a bit sore after the squats probally cause I have not got my core strength up all the way yet.  A few more squat work outs and i should be stronger.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on April 10, 2008, 03:02:12 AM
LOL Was not a pilot so no Top Gun outfits.  Not a lot of pictures from the flight line, the Air Force does not like to see cameras on the secured flight line.  But some people did get persmission to do it a couple times.  I will dig up a pic or 2  :)

Back on topic:  Trained legs last night was my second time squating in months, normally will not squat 2 work outs in a row.  But it went pretty well trying to add weight each time. 

Squat:  Barx15, 135x12, 185x10, 225x12, 315x12, 365x8, 365x12, 315x12.

One leg extensions:  Worked fast no rest, held at top 4x12

Lying leg press machine, kind of like a hack more than anything.  Very light cause this is what injured me before. 4x12  got up to a whole 100lbs LOL thats OK I will slowly add 20 lbs each time i do these.

Standing leg curl 4x12  Got up to 90 lbs here which for me is pretty heavy, stack on this machine goes to 120

Seated leg curl:  4x10-12

Lying leg curl:  4x10-12

My low back was a bit sore after the squats probally cause I have not got my core strength up all the way yet.  A few more squat work outs and i should be stronger.



Luv, you're being smart the way you are easing back into it.  You'll be back to 100% in no time, and more importantly...injury free. 
Pics with you in them are the best ones.  :)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on April 10, 2008, 03:52:59 AM


Luv, you're being smart the way you are easing back into it.  You'll be back to 100% in no time, and more importantly...injury free. 
Pics with you in them are the best ones.  :)



Well thank you Rip  :)

I always try myself and tell peopple to just add a little bit of wieght each work out when comming back from an injury.  Before you know it your right back up there and not hurt anymore.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on April 14, 2008, 06:32:15 PM
Luv, no pics yet?   :'(

So I am training for the USPF Nationals at the end of June...still not sure if I am going to squat or not, but I am trying to learn how to squat properly and improve my leg strength.  Workouts are a bit different, so I thought I would post my workout tonight here as an example.

This is what I would consider moderate weight right now for the squats.  I am going deeper than I ever have.

SQUATS - Ass to Calves on all of them!
Bar x 15
95 x 15
155 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

Leg Extensions - 4 sets x 6 heavy

Standing Calf Raises - 4 sets x 15 or failure or whatever



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on April 14, 2008, 07:40:06 PM
Luv, no pics yet?   :'(

So I am training for the USPF Nationals at the end of June...still not sure if I am going to squat or not, but I am trying to learn how to squat properly and improve my leg strength.  Workouts are a bit different, so I thought I would post my workout tonight here as an example.

This is what I would consider moderate weight right now for the squats.  I am going deeper than I ever have.

SQUATS - Ass to Calves on all of them!
Bar x 15
95 x 15
155 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

Leg Extensions - 4 sets x 6 heavy

Standing Calf Raises - 4 sets x 15 or failure or whatever



Pics maybe if I can find some decent ones from that time  :) 

Rip that sounds great.  Man do you have to go that deep in the matches?  I'm guessing you will have to learn to squat with wraps if you are gonna use them, they take some time to get used to, probally not like one of those bench shirts though.  I take it you train hams on a different day then quads.

You are already squatting more than even the girls I see who think they are good, they use similar weights maybe a little more but they don't even break parallel.

I trained legs tonight too.  I did some leg presses and hurt my hip a little on my top set with 10 plates as soon as I felt it though about the 4th rep I stopped, which was smart it hurts some now, but should be good in a few days.  man I don't know what happens when that happens but it feels a bit like my femur is popping a bit out of the socket, lots of pressure on the hips doing LP.

I have come to the conclusion I am tearing the f*ck out of myself training legs and need to back off a bit for good, i just cant keep it up like that at this age.

Keep up the great work Rip baby!  I think you should try and do the whole event, just to get a full PL event under your belt.  maybe not that event but one in the not too distant future.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on April 15, 2008, 05:49:46 AM
Pics maybe if I can find some decent ones from that time  :) 

Rip that sounds great.  Man do you have to go that deep in the matches?  I'm guessing you will have to learn to squat with wraps if you are gonna use them, they take some time to get used to, probally not like one of those bench shirts though.  I take it you train hams on a different day then quads.

You are already squatting more than even the girls I see who think they are good, they use similar weights maybe a little more but they don't even break parallel.

I trained legs tonight too.  I did some leg presses and hurt my hip a little on my top set with 10 plates as soon as I felt it though about the 4th rep I stopped, which was smart it hurts some now, but should be good in a few days.  man I don't know what happens when that happens but it feels a bit like my femur is popping a bit out of the socket, lots of pressure on the hips doing LP.

I have come to the conclusion I am tearing the f*ck out of myself training legs and need to back off a bit for good, i just cant keep it up like that at this age.

Keep up the great work Rip baby!  I think you should try and do the whole event, just to get a full PL event under your belt.  maybe not that event but one in the not too distant future.


You can always just email the pics to me.  ;)

Take it easy on those hips Luv baby... you have to be in it for the long haul if you want to be your best in October...so don't push it too hard now.  It sounds like you are being smart about it, though...you know what you are doing.  If you feel like something is popping, maybe you should have your chiro check out your hips? 

I'm squatting ass to calves right now primarily to build up leg size and strength while I can (i.e., before I start dieting!) and to learn correct posture on the squats (keeping my back upright).  I'm hoping I can get a little extra quad sweep out of this approach.  Eventually, when I am used to going deep with the heavier weight and have good form, I'll widen my stance a little and work on a good (hopefully heavier) competition squat. 

Squatting this deep is a totally new experience for me.  I'm actually surprised that I can squat that kind of weight ass to calves.  My hips are finally starting to get used to it and are not hurting me at all when I squat now, but I am having a little bit of knee trouble, which I need to be very careful about.

I'm not sure if I will end up wrapping for this meet at the end of June or not.  We'll see how it goes.  There is definitely a learning curve with the wrapping, and I think that wrapping comes into play more when you are using a squat suit, which I am not going to do for this meet.  This meet is all about learning the basics of squatting and deadlifting and getting a decent RAW lift down, i.e. getting a baseline from which to build on in the future.

Oh, and yes, hams are hit pretty damn hard on deadlift day!   :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on April 15, 2008, 05:06:36 PM

You can always just email the pics to me.  ;)

Take it easy on those hips Luv baby... you have to be in it for the long haul if you want to be your best in October...so don't push it too hard now.  It sounds like you are being smart about it, though...you know what you are doing.  If you feel like something is popping, maybe you should have your chiro check out your hips? 

I'm squatting ass to calves right now primarily to build up leg size and strength while I can (i.e., before I start dieting!) and to learn correct posture on the squats (keeping my back upright).  I'm hoping I can get a little extra quad sweep out of this approach.  Eventually, when I am used to going deep with the heavier weight and have good form, I'll widen my stance a little and work on a good (hopefully heavier) competition squat. 

Squatting this deep is a totally new experience for me.  I'm actually surprised that I can squat that kind of weight ass to calves.  My hips are finally starting to get used to it and are not hurting me at all when I squat now, but I am having a little bit of knee trouble, which I need to be very careful about.

I'm not sure if I will end up wrapping for this meet at the end of June or not.  We'll see how it goes.  There is definitely a learning curve with the wrapping, and I think that wrapping comes into play more when you are using a squat suit, which I am not going to do for this meet.  This meet is all about learning the basics of squatting and deadlifting and getting a decent RAW lift down, i.e. getting a baseline from which to build on in the future.

Oh, and yes, hams are hit pretty damn hard on deadlift day!   :)


Thanks Rip, No things are not popping in my hips on a regular basis but thats a bit what it felt like.  This has happened to me maybe one or two other times so it is not always happening.  Just in this case I was going heavy and for whatever reason it was a bit too much.  It feels pretty good today, but when i woke up this morning it felt like I got ran over by a bus LOL. everywhere. 

To quote a song  :)

"I fake it so real, I am beyond fake
And someday, you will ache like I ache
Someday, you will ache like I ache"


http://video.aol.com/video/music-hole-doll-parts/1449137

Man I hope I make it to October, seems like its gonna be hard. I did have my all time best day on the incline bench though  ;)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on April 16, 2008, 03:33:22 AM
Man I hope I make it to October, seems like its gonna be hard. I did have my all time best day on the incline bench though  ;)

Congrats on the incline PB...that's awesome!!  Maybe it's time for another video clip!  ;D



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on April 17, 2008, 03:24:36 AM
Congrats on the incline PB...that's awesome!!  Maybe it's time for another video clip!  ;D



Yes that would be cool  ;D  I wish I would have.   Thing is though its kind of hard to do it in a busy gym. Plus I feel a little self concious doing it then, not that I usually care what people think.  My gym is just so not hardcore, there are a few people who compete, but mainly its lots of kids in their xtra small shirts or tuff guy old men who think they are......tuff. LOL  Man sometimes it makes me sick the people in there, Im just amazed at some of the stuff I see.  There are a few good people though.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on April 17, 2008, 03:40:32 AM
Yes that would be cool  ;D  I wish I would have.   Thing is though its kind of hard to do it in a busy gym. Plus I feel a little self concious doing it then, not that I usually care what people think.  My gym is just so not hardcore, there are a few people who compete, but mainly its lots of kids in their xtra small shirts or tuff guy old men who think they are......tuff. LOL  Man sometimes it makes me sick the people in there, Im just amazed at some of the stuff I see.  There are a few good people though.


LOL I know what you mean!  I have promised a few squat and DL videos once I get the hang of what I am doing a little more, so I'll post them here as well when I do.  :)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on April 17, 2008, 04:26:29 AM

LOL I know what you mean!  I have promised a few squat and DL videos once I get the hang of what I am doing a little more, so I'll post them here as well when I do.  :)



Nice!  I look forward to it.  Maybe you will be wearing some of those tiny, little shorts that look so good on you  ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on April 18, 2008, 06:08:57 AM
Nice!  I look forward to it.  Maybe you will be wearing some of those tiny, little shorts that look so good on you  ;D

haha Yes, and a pair of stripper heels.  That's usually how I perform squats and DLs.   ;D




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on April 18, 2008, 12:25:15 PM
haha Yes, and a pair of stripper heels.  That's usually how I perform squats and DLs.   ;D




I see, your getting a calf workout at the same time, smart cookie is you  ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on April 18, 2008, 03:13:57 PM
Alright lets stop all the ass kissing and start talking about how to get your glutes and thighs shredded!!!! :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on April 18, 2008, 04:32:31 PM
Alright lets stop all the ass kissing and start talking about how to get your glutes and thighs shredded!!!! :)

We just cant help it Flex  :-*

Flexington S looking to get the wheels in motion!!  :)

Here is a pic so you can see the muscles you will want to target. 

The separation is a combination of training, diet and genetics.  Them quads are crying big tears.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on April 18, 2008, 04:36:02 PM
We just cant help it Flex  :-*

Flexington S looking to get the wheels in motion!!  :)

Here is a pic so you can see the muscles you will want to target. 

The separation is a combination of training, diet and genetics.  Them quads are crying big tears.

is that a recent shot?

quads looking killer luv.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on April 18, 2008, 04:48:39 PM
is that a recent shot?

quads looking killer luv.

Thanks bra  :)  its from last October.  Right now my quads are shall we say a bit blury.  Later this summer they will be looking like that or maybe better i hope.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on April 18, 2008, 05:16:34 PM
Nice pic L2H. Now thats what im talking about :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on April 18, 2008, 06:20:13 PM
Nice pic L2H. Now thats what im talking about :)

Thanks man, thought I would get it back on track.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on April 19, 2008, 04:28:13 PM
Not to kiss your ass Luv, but your legs look sweeeeeeeeeeeeeeeeeeeeee eeeeeeet.   :-*



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on April 19, 2008, 04:47:55 PM
Not to kiss your ass Luv, but your legs look sweeeeeeeeeeeeeeeeeeeeee eeeeeeet.   :-*



 ;D Thanks Rip Baby!  I never have thought of it as kissing ass but more of a mutual admiration  :-*


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on May 04, 2008, 10:06:52 AM
What are your best lifts on legs luv?


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on May 04, 2008, 10:52:06 AM
What are your best lifts on legs luv?

Well after reading some of the posts here nothing special i guess LOL.  I have done 10 plates per side on the Flex LP with a full ROM for 12 reps.  And have squated 455lbs for a set of 8 good reps.  I dont use knee wraps either, just a belt.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on May 06, 2008, 03:15:16 AM
Well after reading some of the posts here nothing special i guess LOL.  I have done 10 plates per side on the Flex LP with a full ROM for 12 reps.  And have squated 455lbs for a set of 8 good reps.  I dont use knee wraps either, just a belt.


That's pretty damn good Luv.  Vids are always welcome...not that you have to prove any of these lifts, but it's just really helpful in terms of learning proper form and getting some good inspiration.  ;) 

I know I've been saying it for a while now, but I'll post some training clips one of these days. 



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on May 06, 2008, 05:13:09 PM
Well after reading some of the posts here nothing special i guess LOL.  I have done 10 plates per side on the Flex LP with a full ROM for 12 reps.  And have squated 455lbs for a set of 8 good reps.  I dont use knee wraps either, just a belt.

Dude those impressive numbers for reps, I bet you could have done more if you wanted to.

Said it time and time again, your quads are just SICK. 8)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on May 06, 2008, 05:30:20 PM

That's pretty damn good Luv.  Vids are always welcome...not that you have to prove any of these lifts, but it's just really helpful in terms of learning proper form and getting some good inspiration.  ;) 

I know I've been saying it for a while now, but I'll post some training clips one of these days. 



LOL  ;D  Yeah Rip I would like to do some clips too, your way sweet  :-*  Now Rip Baby clips that would be a hit for sure!

Dude those impressive numbers for reps, I bet you could have done more if you wanted to.

Said it time and time again, your quads are just SICK. 8)

Thanks bro, I think i could probally do a little more but these old bones are scared LOL  Man i gotta say I wish I was 10 years younger, body wise at least  :(


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on May 08, 2008, 02:51:30 AM
LOL  ;D  Yeah Rip I would like to do some clips too, your way sweet  :-*  Now Rip Baby clips that would be a hit for sure!

Thanks bro, I think i could probally do a little more but these old bones are scared LOL  Man i gotta say I wish I was 10 years younger, body wise at least  :(

lol, your not that old ;)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on May 26, 2008, 03:37:29 PM
Man went to the gym today to train legs and was feeling a bit sluggish.  Thought to myself on the way there, just take it easy do a few extensions maybe a light press or 2 some hams and call it a day.  Chatted with a friend for a while before I went up stairs, which was good cause i had some food in my stomach.  My friends like you look like you just woke up, lol and he asks what you training i say legs, hes like Ohh god.  I'm like I will be OK once I get going.

Walk up stairs and now is the moment where either you back down or keep pushing forward. IMO this is the moment that separates the posers from the people who do it for real, the time you gotta say to yourself, "what you gonna do?"

Well you guys know what I did, I walked right over to that squat rack and proceded to have the best leg workout I have had in a very long time since injuring myself.  I had not got back up to 405lb squats since the injury and it was time to get back on the horse.  I wanted at least 6 reps with that considering it has been a while.  Got 2 sets of 8 reps with the 405 and had more left but did hold back some.  I just wanted to walk away from that rack uninjured and on a positive note and i did.  I was really happy about it and it felt good to have the bar bending on my back once again  :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on May 26, 2008, 03:53:49 PM
Man went to the gym today to train legs and was feeling a bit sluggish.  Thought to myself on the way there, just take it easy do a few extensions maybe a light press or 2 some hams and call it a day.  Chatted with a friend for a while before I went up stairs, which was good cause i had some food in my stomach.  My friends like you look like you just woke up, lol and he asks what you training i say legs, hes like Ohh god.  I'm like I will be OK once I get going.

Walk up stairs and now is the moment where either you back down or keep pushing forward. IMO this is the moment that separates the posers from the people who do it for real, the time you gotta say to yourself, "what you gonna do?"

Well you guys know what I did, I walked right over to that squat rack and proceded to have the best leg workout I have had in a very long time since injuring myself.  I had not got back up to 405lb squats since the injury and it was time to get back on the horse.  I wanted at least 6 reps with that considering it has been a while.  Got 2 sets of 8 reps with the 405 and had more left but did hold back some.  I just wanted to walk away from that rack uninjured and on a positive note and i did.  I was really happy about it and it felt good to have the bar bending on my back once again  :)


That's awesome Luv!  I'm glad to hear that you're back in action.  And now you still have lots of time to make more gains.  :)
I know that sluggish feeling you speak of LOL.  I am getting that alot lately!  Once you are at the gym, though, half the battle is over.  And you are right...that's usually when you pull off some of the best workouts and you end up so glad that you went.   8)

I squatted yesterday, and I am SO sore today, it's ridiculous.  My squat workouts are a bit different these days, as I am getting ready for the PL meet in about a month.  But this was a very heavy workout for me.  I also did it alone, with no spotter, which was tough.

SQUATS
Tried to go ass to calves, and I used my belt on this workout for all sets after my warmup.  No spotter on any of them!
warmup - barx15, 95x12, 135x7
165 x 5
185 x 5
195 x 5
205 x 4 - I was planning on 5, but the fourth one was horrible...it was a total good morning squat, I fell so far forward and barely pulled it off, and I was seeing stars when I got myself up.
205 x 3 - I couldn't finish the heavy work with that last set, so I managed to get this but it was really a struggle.
155 x 5/5 sets
135 x 5/2 sets

I pretty much just did squats, and then some extra cardio.  OH, and I did four sets of calf raises too.  But after all those sets of squats, my legs were toast, and they are so sore today.  No need to do much else, especially if I am going to deadlift in a few days. 

Squats for me right now are ass to calves, to build up some quad strength (and sweep!).  I'm gonna start widening the stance and practicing specifically for the meet over the next few weeks, so hopefully I will be able to handle some heavier weight.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on May 26, 2008, 04:36:29 PM

That's awesome Luv!  I'm glad to hear that you're back in action.  And now you still have lots of time to make more gains.  :)
I know that sluggish feeling you speak of LOL.  I am getting that alot lately!  Once you are at the gym, though, half the battle is over.  And you are right...that's usually when you pull off some of the best workouts and you end up so glad that you went.   8)

I squatted yesterday, and I am SO sore today, it's ridiculous.  My squat workouts are a bit different these days, as I am getting ready for the PL meet in about a month.  But this was a very heavy workout for me.  I also did it alone, with no spotter, which was tough.

SQUATS
Tried to go ass to calves, and I used my belt on this workout for all sets after my warmup.  No spotter on any of them!
warmup - barx15, 95x12, 135x7
165 x 5
185 x 5
195 x 5
205 x 4 - I was planning on 5, but the fourth one was horrible...it was a total good morning squat, I fell so far forward and barely pulled it off, and I was seeing stars when I got myself up.
205 x 3 - I couldn't finish the heavy work with that last set, so I managed to get this but it was really a struggle.
155 x 5/5 sets
135 x 5/2 sets

I pretty much just did squats, and then some extra cardio.  OH, and I did four sets of calf raises too.  But after all those sets of squats, my legs were toast, and they are so sore today.  No need to do much else, especially if I am going to deadlift in a few days. 

Squats for me right now are ass to calves, to build up some quad strength (and sweep!).  I'm gonna start widening the stance and practicing specifically for the meet over the next few weeks, so hopefully I will be able to handle some heavier weight.



Thanks Rip and nice work on the squats.  Man I dont get that deep on the squats I get maybe a touch below parralel but for PL you have to get down there or it wont count, so keep pushing hard Rip Baby  :) 

Just remember drop that pretty, little butt of yours first when getting in the squat  ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on June 19, 2008, 03:23:39 AM
I squatted 245 for 2 the other day, and I was pretty happy about that! 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on June 19, 2008, 08:04:36 PM
I squatted 245 for 2 the other day, and I was pretty happy about that! 

As you should be Rip!!  Thats a great job and I know you went deep. 

Anybody can half range some squats and claim big #s but they are just fooling themselves.

Funny thing at the gym a couple weeks ago.  I had finished in the squat rack and yeah i was a jerk and did not fully unload the bar.  So this nerdy dude walks up cold to the rack and there is 315 on there.  Im thinking what the hell this guy is gonna do it with no warm up!  He must be pretty bad ass to be warming up with 315.  Looking at the dude you would say 'hell no way"  but I gave him the benifit of the doubt.

Well guy unracks it steps back and procedes to just do a slight break of his knees for each rep, about a 2 inch ROM!!  He does like 10 of these grunting loud on the last 2.  Then the dude had had enough and walks away, I just shake my head.  Later that night he was overheard at the local watering hole telling his buddies how he squated 315 for 15 reps.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on June 20, 2008, 03:22:35 AM
As you should be Rip!!  Thats a great job and I know you went deep. 

Anybody can half range some squats and claim big #s but they are just fooling themselves.

Funny thing at the gym a couple weeks ago.  I had finished in the squat rack and yeah i was a jerk and did not fully unload the bar.  So this nerdy dude walks up cold to the rack and there is 315 on there.  Im thinking what the hell this guy is gonna do it with no warm up!  He must be pretty bad ass to be warming up with 315.  Looking at the dude you would say 'hell no way"  but I gave him the benifit of the doubt.

Well guy unracks it steps back and procedes to just do a slight break of his knees for each rep, about a 2 inch ROM!!  He does like 10 of these grunting loud on the last 2.  Then the dude had had enough and walks away, I just shake my head.  Later that night he was overheard at the local watering hole telling his buddies how he squated 315 for 15 reps.


hahaha some people in the gym are so funny.  We saw something very similar last night with the tricep pushdown plate-loaded thing supersetted with some strange 2-inch ROM latpulldown crunch thing.   :D

Luv Baby, unload your weights!!   >:(



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on June 20, 2008, 03:44:31 AM

hahaha some people in the gym are so funny.  We saw something very similar last night with the tricep pushdown plate-loaded thing supersetted with some strange 2-inch ROM latpulldown crunch thing.   :D

Luv Baby, unload your weights!!   >:(


I know I usually do, proper gym etiquette is to strip bar to at least just one 45 per side, at least this was the etiquette in hardcore gyms, where most people start with that weight.  But nowadays gyms its probally proper to take them all off.

LOL if I did i don't think I would have got to see this guy do his thing  :D

I know man the stuff I see is so freaking funny!!  This other kid about 140lbs, x-small shirt, puff hairdoo was doing monster cable crossovers!!  The dude had 3/4 the stack and was using his whole body to try and get some reps, he was working everything but chest.  So funny here is this person who should be trying to bench 100lbs first but is getting huge with the CCO's


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on June 20, 2008, 10:48:12 AM
On a somewhat related note, it's nice to see this thread go over 10,000 views.   8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on June 20, 2008, 11:00:22 AM
On a somewhat related note, it's nice to see this thread go over 10,000 views.   8)



everyone wants a nice ass rip! :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: davidpaul on June 23, 2008, 07:37:08 AM
I have seen a lot of people cheat on legs lifts. Not going to full depth on leg presses and squats.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on June 23, 2008, 07:42:17 AM
I have seen a lot of people cheat on legs lifts. Not going to full depth on leg presses and squats.


Indeed... alot of people go for the heavier weight, I guess because it looks cool or something, but they only do partial reps and don't get as much out of the exercise as they would if they lightened up the weight and used a full ROM.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 31, 2008, 11:33:31 AM
Going to do legs tonight, and I can't say I am thrilled about it.  I am struggling to stay awake today lol..already trying to psyche myself up for this workout!  I'll let you know how it goes!   ;D



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on August 01, 2008, 07:40:34 AM
I did a pretty good leg workout last night, especially considering that I did morning cardio AND evening cardio before I trained.  I did 55 minutes on the elliptical, had a small meal, and then hit the gym for legs.  My legs were already tired when I got there, so I decided NOT to squat last night and did some different stuff instead.  Here's what I did (from my recollection):

HAMMER STRENGTH LEG PRESS (SLED)
1 plate per side - 20 reps
2 plates per side - 15 reps (2 sets)
3 plates per side - 10 reps (2 sets)
1 plate per side - 20 reps

SLDL
95 x 15
115 x 12
135 x 8 (2 sets...second one kind of pulled my left hammy, so I lightened up and slowed them down for the final sets)
95 x 10 (2 sets, slow, stretch)

HAMMER STRENGTH LEG EXTENSION
1 plate each side x 12 (3 sets)
25 pounds each side x 10 (3 sets, pause and squeeze at the top of each rep)

HAMMER STRENGTH HORIZONTAL CALF EXTENSION
70 pounds each side x 20 (2 sets)
3 SUPERSETS - Calf Extension and LifeFitness Seated Hammy Curl (12 reps)

HAMMER STRENGTH SEATED CALF RAISE - 3 sets x 15

Left hammy is a bit tight and sore!   >:(



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on August 01, 2008, 07:57:03 AM
bad hammies must be going around, i strained mine the other day and its pretty tight and sore, i even had to skip training hammies yesterday :(


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 04, 2008, 11:32:23 AM
I did my first leg workout last night in quite a while!  And guess what?  I'm WEAK.  And now I am SORE.   ;D

Here's what I did:

-One warmup set x 25 on the leg press (sled) with one plate on each side

SQUATS  ASS TO CALVES
barx20
95x15
95x12
125x10
145x5 - with my husband spotting me, I BARELY got these  :P
95x15

SEATED HAMMY CURL
4 sets x 15

LEG EXTENSION
4 sets x 15, not very heavy, tried to squeeze and hold at the top...OUCH!

OUTER THIGH
I don't know what possessed me.  I did 2 sets x 25

I also did some ab work.   ::)

It's going to take me a little while to get back into the swing of things with the leg workouts.  I am hoping to be able to go heavier next week.  I am lighter than I used to be, and I am still going deep, but I was surprised at how hard that set of 145 was.  I'm hoping to be able to get back up to 155 or 165 x 5 before I start really dieting hard again.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Benny B on September 04, 2008, 06:58:57 PM
I did my first leg workout last night in quite a while!  And guess what?  I'm WEAK.  And now I am SORE.   ;D

Here's what I did:

-One warmup set x 25 on the leg press (sled) with one plate on each side

SQUATS  ASS TO CALVES
barx20
95x15
95x12
125x10
145x5 - with my husband spotting me, I BARELY got these  :P
95x15

SEATED HAMMY CURL
4 sets x 15

LEG EXTENSION
4 sets x 15, not very heavy, tried to squeeze and hold at the top...OUCH!

OUTER THIGH
I don't know what possessed me.  I did 2 sets x 25

I also did some ab work.   ::)

It's going to take me a little while to get back into the swing of things with the leg workouts.  I am hoping to be able to go heavier next week.  I am lighter than I used to be, and I am still going deep, but I was surprised at how hard that set of 145 was.  I'm hoping to be able to get back up to 155 or 165 x 5 before I start really dieting hard again.


Well, I am offering my services to massage your FULLY NUDE glutes and inner thighs to help relieve the soreness. Send me a PM.  ;)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 05, 2008, 03:29:32 AM
Well, I am offering my services to massage your FULLY NUDE glutes and inner thighs to help relieve the soreness. Send me a PM.  ;)


LOL  I KNEW I could count on you!!   ;D



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 05, 2008, 03:38:17 AM
I did my first leg workout last night in quite a while!  And guess what?  I'm WEAK.  And now I am SORE.   ;D

Here's what I did:

-One warmup set x 25 on the leg press (sled) with one plate on each side

SQUATS  ASS TO CALVES
barx20
95x15
95x12
125x10
145x5 - with my husband spotting me, I BARELY got these  :P
95x15

SEATED HAMMY CURL
4 sets x 15

LEG EXTENSION
4 sets x 15, not very heavy, tried to squeeze and hold at the top...OUCH!

OUTER THIGH
I don't know what possessed me.  I did 2 sets x 25

I also did some ab work.   ::)

It's going to take me a little while to get back into the swing of things with the leg workouts.  I am hoping to be able to go heavier next week.  I am lighter than I used to be, and I am still going deep, but I was surprised at how hard that set of 145 was.  I'm hoping to be able to get back up to 155 or 165 x 5 before I start really dieting hard again.




Cool the deep squats really pack on the leg mass, as you have seen Rip  :)

Rip is that a typical workout?  I see the volume is kind of low, just squats and one ham exercise.

I do relatively low sets for quads too about 12, which is less than I would do for back or chest  :-\  Since my quads have done well with this maybe I should do less for the upperbody I have wondered?

Whenever I do legs it seems the sets of squats or leg presses, about 5 sets usually are really the ones that matter and the rest is just fluff, LOL  So maybe just doing the big growth stuff is plenty?


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 05, 2008, 06:10:12 AM

Cool the deep squats really pack on the leg mass, as you have seen Rip  :)

Rip is that a typical workout?  I see the volume is kind of low, just squats and one ham exercise.

I do relatively low sets for quads too about 12, which is less than I would do for back or chest  :-\  Since my quads have done well with this maybe I should do less for the upperbody I have wondered?

Whenever I do legs it seems the sets of squats or leg presses, about 5 sets usually are really the ones that matter and the rest is just fluff, LOL  So maybe just doing the big growth stuff is plenty?


I do the same thing, and I wonder the same thing about my upper body.  When I do my bench and deadlift training, the volume is pretty low too, and I did pack on a bit of size in my chest and shoulders with this approach.  However, when I started the more BB-style approach, the volume on the upper body increased quite a bit.  So I am really not sure.  :-\

For bodybuilding, the workout I did two days ago (above) would be what I would consider a relatively short lower body workout.  I was a bit pressed for time, and with it being my first "real" leg workout in a few weeks, I didn't want to push it too hard.  I also have some photo shoots this weekend and didn't want to be totally crippled with my legs smoothed over.  Ideally, I would have added 3-4 sets of SLDLs, perhaps a couple sets of walking lunges (which I almost did but didn't want to get too sore), and 5-6 sets of calf exercises.  That would be a more complete lower body workout.

I still believe with the lower body that one good compound exercise like squats or presses pretty much does the trick, but I would go 6-8 sets, and then add calf work.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 12, 2008, 03:34:40 AM
OK legs last night.  I'm still pretty weak but I don't feel bad at this point.  Tried to go higher rep again (probably going to stay higher rep right through the next 10 weeks), but added more volume.

Legs are already sore this morning!

SQUATS - Ass to calves! barx20, 95x15 (2 sets, not easy!), 135x7 (3 sets...holy shit that was hard!)
Leg Extensions - 4 sets, 12-15 reps, relatively slow and squeeze at the top
Lying Hammy Curls - 4 sets, 12-15 reps, relatively slow and squeeze at the top
Calf Extension Machine - 3 sets, 15-20 reps. 
Last two sets of calf extensions were supersetted with walking lunges - 30 lb. barbell, about 15 on each leg
Seated Hammy Curl - 3 sets, 12-15 reps.  Supersetted with unweighted calf raises one leg at a time.
 
Then I did AB work... 5 sets 15-20 on the Nautilus crunch machine, and 5 sets of 10 leglifts in that chair thing.  I hate abs.   :P




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on September 25, 2008, 01:27:03 PM
Did my first leg workout since my contest this past tuesday.

Went like this......Now just to let u know, im not going to list the weight because it wasnt much. For the next 4-6 weeks im going to start from the bottom and work my way up on all my exercises. Really focusing on squeezing hard and working on my mind to muscle connection.

1. Lying Leg Curl- 4 sets of 9-12 reps
2. Leg Press ( Wide Stance, low on platform ) - 4 sets of 10-12 reps. ( just used my quads contractions to move the weight )
3. Smith Close Stance squat- 3 sets of 12. All I did was squeeze the whole way down and the whole way up. WOW my quads were pumped.
4. Walking Lunge- Started with bodyweight and worked my way up to a light bb. Got a deep stretch and SQUEEZED all the way up. WOW!!!
5. Db SLDL- Slow eccentric getting a great stretch with a explosive concentric. 3 sets of 10
6. Donkey Calf Raise- 3 sets of 9-12. Deep Stretch then hard contraction.

WOW this was a great workout, just didnt worry about the weight and squeezed HARD as I could on everything. It was a nice change of pace. Im doing this on all my workouts for the next few weeks, and I think ill get some new muscle from it, since ive never trained like this before.

Oh yea finished with 25 minutes on the stairclimber. :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 25, 2008, 02:32:05 PM
Did my first leg workout since my contest this past tuesday.

Went like this......Now just to let u know, im not going to list the weight because it wasnt much. For the next 4-6 weeks im going to start from the bottom and work my way up on all my exercises. Really focusing on squeezing hard and working on my mind to muscle connection.

1. Lying Leg Curl- 4 sets of 9-12 reps
2. Leg Press ( Wide Stance, low on platform ) - 4 sets of 10-12 reps. ( just used my quads contractions to move the weight )
3. Smith Close Stance squat- 3 sets of 12. All I did was squeeze the whole way down and the whole way up. WOW my quads were pumped.
4. Walking Lunge- Started with bodyweight and worked my way up to a light bb. Got a deep stretch and SQUEEZED all the way up. WOW!!!
5. Db SLDL- Slow eccentric getting a great stretch with a explosive concentric. 3 sets of 10
6. Donkey Calf Raise- 3 sets of 9-12. Deep Stretch then hard contraction.

WOW this was a great workout, just didnt worry about the weight and squeezed HARD as I could on everything. It was a nice change of pace. Im doing this on all my workouts for the next few weeks, and I think ill get some new muscle from it, since ive never trained like this before.

Oh yea finished with 25 minutes on the stairclimber. :)

Nice workout, I must have missed you doing a show, how did it go? And congrats for doing it.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on September 25, 2008, 05:38:56 PM
Nice workout, I must have missed you doing a show, how did it go? And congrats for doing it.

show went good, the dieting was tough and changed my life for the better.

I WILL NEVER BE SKINNY FAT AGAIN :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 26, 2008, 03:17:23 AM
Good stuff Flex... congrats again!  Enjoy the rebound and make the most of it.  :)

I did legs last night too, and I hurt my lower back again!   >:(

I posted my leg workout in my contest prep thread. 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on September 26, 2008, 06:12:54 AM
Good stuff Flex... congrats again!  Enjoy the rebound and make the most of it.  :)

I did legs last night too, and I hurt my lower back again!   >:(

I posted my leg workout in my contest prep thread. 


Get better Lori :)

And I am enjoying the rebound im up 15lbs lol, but look pretty much the same with a tiny bit of water covering some stuff. But I look virtually the same ! ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 26, 2008, 07:56:07 PM
Did legs the other day and have been back to squating after taking a break.  But did squats 2 leg days in a row.  First squat workout back the weights felt kind of heavy but still pushed hard.  The second one the weights were feeling nice.  Best set was 425lbs for a fairly easy set of 10 and another set of 8 with that, I was suprised!  I had not gone over 405 for about a year but it was feeling so good had to try a little more, looking back I should have jumped up more in weight for that set.

I have a goal of squating 5 plates this winter for a set of 4-6, raw just a belt.  There is a mental block that keeps me from moving up to this, mainly it is a fear of injury.

Rest of the workout, the usual fluff.  ;)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on September 29, 2008, 04:26:43 AM
Did legs the other day and have been back to squating after taking a break.  But did squats 2 leg days in a row.  First squat workout back the weights felt kind of heavy but still pushed hard.  The second one the weights were feeling nice.  Best set was 425lbs for a fairly easy set of 10 and another set of 8 with that, I was suprised!  I had not gone over 405 for about a year but it was feeling so good had to try a little more, looking back I should have jumped up more in weight for that set.

I have a goal of squating 5 plates this winter for a set of 4-6, raw just a belt.  There is a mental block that keeps me from moving up to this, mainly it is a fear of injury.

Rest of the workout, the usual fluff.  ;)


You should be able to hit that goal this winter, no problem.   8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on September 30, 2008, 02:39:39 AM

You should be able to hit that goal this winter, no problem.   8)



Thanks Rip  :-*  I think i can too.  I am gonna try and stay a bit leaner this winter too, will not worry about my weight but how the training belt fits, if I can see 5 holes without having to suffocate myself LOL its all good.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 07, 2008, 03:32:09 AM
Despite my back problems, I HAD to do a leg workout last  night, and I HAD to do some compound movements, I couldn't stand just working machines anymore! 

I kept things really really light because of my back, but here's what I did...

SQUATS - ass to calves - 95 pounds x 15, 4 sets
Hammer Strength Leg Extensions - 25/sidex15, 35/sidex15 2 sets, 45/sidex12 2 sets
SLDL - 95 poundsx10 with a good stretch on every one, 3 sets
Seated Hammy Curl - 4 sets x 12-15

Quick workout, and then 20 mins on the elliptical.  I'll hit the calves separately later this week.  :)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on October 07, 2008, 04:13:04 AM
Despite my back problems, I HAD to do a leg workout last  night, and I HAD to do some compound movements, I couldn't stand just working machines anymore! 

I kept things really really light because of my back, but here's what I did...

SQUATS - ass to calves - 95 pounds x 15, 4 sets
Hammer Strength Leg Extensions - 25/sidex15, 35/sidex15 2 sets, 45/sidex12 2 sets
SLDL - 95 poundsx10 with a good stretch on every one, 3 sets
Seated Hammy Curl - 4 sets x 12-15

Quick workout, and then 20 mins on the elliptical.  I'll hit the calves separately later this week.  :)



I know Rip the call of the squat rack is a strong one for sick fucks like us  8)

Good work girl!

I squated last night too, luv it!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 07, 2008, 04:22:50 AM
I know Rip the call of the squat rack is a strong one for sick fucks like us  8)

Good work girl!

I squated last night too, luv it!


I just wish I could go a little heavier... but I'll save that for a few weeks from now, I suppose.

95x15 ass to calves for four sets is actually pretty damn hard! 



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on October 07, 2008, 05:48:57 AM

I just wish I could go a little heavier... but I'll save that for a few weeks from now, I suppose.

95x15 ass to calves for four sets is actually pretty damn hard! 


very true rip, i can make 95 feel more intense than 315 if its done right. Squeeze squeeze squeeze babY!!!!!!!!!!!!!!!!!!!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on October 07, 2008, 08:26:50 AM
Had a quad bursting leg workout this morning..

This is how it went ;D

Leg Extensions 4x10-12

Front Squats 3x12

BB Split Squats 3x10-12

BB Sldl 3x10

Hack Good Mornings 3x10-12

Donkey Calf raises supersetted with Hanging Leg Raises 3x10-12 ea.....


Then did 20 minutes on the stepmill!!!!!!!!!!!!!!!!! :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 09, 2008, 03:33:59 AM
Had a quad bursting leg workout this morning..

This is how it went ;D

Leg Extensions 4x10-12

Front Squats 3x12

BB Split Squats 3x10-12

BB Sldl 3x10

Hack Good Mornings 3x10-12

Donkey Calf raises supersetted with Hanging Leg Raises 3x10-12 ea.....


Then did 20 minutes on the stepmill!!!!!!!!!!!!!!!!! :)


Damn, great workout... nice volume!   8)

Hope you are sore after that one.  My glutes and hammies are still sore from my workout and I didn't even go heavy!   :P



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: The_Leafy_Bug on October 09, 2008, 05:01:52 AM
very true rip, i can make 95 feel more intense than 315 if its done right. Squeeze squeeze squeeze babY!!!!!!!!!!!!!!!!!!!
Bullshit. You need to stop that lightweight stuff now. I used to do that and i never grew doing it. It may feel like you are doing more with the soreness but i promise you you are getting very little out of it. Sometimes i don't even get muscle soreness from a leg work out. I am sitting here right now in the offseason probably at 8-12% bf (which is fairly high for me) and i have striations in my quads right now.
Had a quad bursting leg workout this morning..

This is how it went ;D

Leg Extensions 4x10-12

Front Squats 3x12

BB Split Squats 3x10-12

BB Sldl 3x10

Hack Good Mornings 3x10-12

Donkey Calf raises supersetted with Hanging Leg Raises 3x10-12 ea.....


Then did 20 minutes on the stepmill!!!!!!!!!!!!!!!!! :)

I would recommend  dropping your sets to about 6 working sets, 3 different excercises (not counting warm ups) and taking as much rest as needed to recover between sets. Yes, you can make amazing gains training as a natural like this  ;). Try not to stay in the gym over 45 mins.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on October 09, 2008, 06:45:07 PM

Damn, great workout... nice volume!   8)

Hope you are sore after that one.  My glutes and hammies are still sore from my workout and I didn't even go heavy!   :P



Bullshit. You need to stop that lightweight stuff now. I used to do that and i never grew doing it. It may feel like you are doing more with the soreness but i promise you you are getting very little out of it. Sometimes i don't even get muscle soreness from a leg work out. I am sitting here right now in the offseason probably at 8-12% bf (which is fairly high for me) and i have striations in my quads right now.
I would recommend  dropping your sets to about 6 working sets, 3 different excercises (not counting warm ups) and taking as much rest as needed to recover between sets. Yes, you can make amazing gains training as a natural like this  ;). Try not to stay in the gym over 45 mins.



Hey guys, im actually "deloading" after the contest. My knees and lower back were bothering me, so im backing off right now and working on the "mind to muscle connection" I feel REALLY good now though, so im going to start using heavier weights ( leafy :) ) and after that its going to be on like donkey kong !!!!!

And nope didnt really get sore at all, just my hammies were sore from the deep stretch of the sldl's......but im going to do this for another week. Then switch to a more DC influenced style training. :) .........I think thats when the growth is going to start coming.

So i was one step ahead of u leafy! Just gotta heal up first. :)

p.s......i was just saying i could make 95 feel like 315, not saying i do 95lbs squats lol.........how big of a pussy would i look like doing that hahaha! ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 10, 2008, 03:09:47 AM
It's definitely important to let yourself recover after doing a show.  I can't wait to do that myself... I have been training so hard for so long, I think I'm due for a loooooooong recovery.

Leafy, great to see you posting here. :)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on October 13, 2008, 06:37:23 PM
It's definitely important to let yourself recover after doing a show.  I can't wait to do that myself... I have been training so hard for so long, I think I'm due for a loooooooong recovery.

Leafy, great to see you posting here. :)



Yeah its important to take a break, but sometimes you get even more pumped and dont wanna stop, especially if you came very close to your goal.  But you will run yourself into the ground if you cant excersise some restraint.

Did legs tonight, it was leg press Monday LOL, quads sore already  :'(

Single leg leg extensions 4x12-15  Never did leg extensions first in all my training years but have found I am less prone to injury or chronic pain if I warm up with them first.

Flex Fitness sled leg press 4 work sets x 8-12 reps (plates are per side) 2, 4, 6, 8, 9, 10

Prone Hack machine 4x12 pretty light

Seated leg curls 4x10-12

Standing leg curls 4x10-12

Lying Leg curls 3x12

Its fun to leg press!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on October 14, 2008, 03:26:32 AM
Yeah its important to take a break, but sometimes you get even more pumped and dont wanna stop, especially if you came very close to your goal.  But you will run yourself into the ground if you cant excersise some restraint.

Did legs tonight, it was leg press Monday LOL, quads sore already  :'(

Single leg leg extensions 4x12-15  Never did leg extensions first in all my training years but have found I am less prone to injury or chronic pain if I warm up with them first.

Flex Fitness sled leg press 4 work sets x 8-12 reps (plates are per side) 2, 4, 6, 8, 9, 10

Prone Hack machine 4x12 pretty light

Seated leg curls 4x10-12

Standing leg curls 4x10-12

Lying Leg curls 3x12

Its fun to leg press!


Good stuff Luv!  I find that my leg workouts are my longest... it definitely takes more than 45 mins.  Usually about 75 mins for legs, esp if I train calves too.

I have become less of a fan of the leg press because (1) the stress it puts on my lower back and (2) it's a pain in the ass to load/unload!   ;D
I do agree, though, that it's a great compound exercise for strength and mass building.   8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on October 14, 2008, 03:52:58 AM

Good stuff Luv!  I find that my leg workouts are my longest... it definitely takes more than 45 mins.  Usually about 75 mins for legs, esp if I train calves too.

I have become less of a fan of the leg press because (1) the stress it puts on my lower back and (2) it's a pain in the ass to load/unload!   ;D
I do agree, though, that it's a great compound exercise for strength and mass building.   8)



Thanks Rip!  Yes i usually alternate workouts based on squats or lep presses.  I train quads and hams the same workout so yeah it takes a while.  About like you said 75 min or so. 

The leg press used to give me problems also.  The time I hurt my back the worst, was on the leg press but I was kind of young and careless.  Comming down too fast and deep almost bouncing off the bottom.  Now I get a bit below parralell or to the point where my butt starts to lift off the seat and keep the weight under control.  Still gotta be careful though I have tweaked my knee, achilleis tendon and hamstring on the LP.

I think certian LP's are better than others, also the seat back angle can affect the pressure on your spine too.  I really think the Flex sled machine is the best I have used though.  Yes a pain to pull 20 plates off that thing, but when 20 45's are lying on the floor next to the machine it looks very nice  :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on December 11, 2008, 04:16:11 AM
I did my first full leg workout in over a month last night.  I am WEAK!  I went light and high rep, just trying to get myself used to the workouts again and ease back into heavier training....and I am already sore.   :-\

It was probably the first time I squatted in like 6 weeks, and my quads felt like they had shards of glass running through them while I was squatting.  I also definitely need to get my lower back fixed before I start going heavy...something's still not right down there!

SQUATS - Ass to calves!
95x15
115x12 (3 sets)
95x15

LEG EXTENSIONS
50x15
70x12
90x10 (2 sets)
50x12

SEATED HAMMIES
50x15
70x10 (3 sets)
50x12

CALF EXTENSIONS - 5 sets 12-15 reps, 110 pounds
SEATED CALF RAISE - 3 sets 15 reps, 50 pounds

I finished off with two sets of lying hammy curls, one leg at a time, 30 pounds, alternating 4 reps per side to total 12 reps on each leg.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on December 11, 2008, 04:45:19 AM
I did my first full leg workout in over a month last night.  I am WEAK!  I went light and high rep, just trying to get myself used to the workouts again and ease back into heavier training....and I am already sore.   :-\

It was probably the first time I squatted in like 6 weeks, and my quads felt like they had shards of glass running through them while I was squatting.  I also definitely need to get my lower back fixed before I start going heavy...something's still not right down there!

SQUATS - Ass to calves!
95x15
115x12 (3 sets)
95x15

LEG EXTENSIONS
50x15
70x12
90x10 (2 sets)
50x12

SEATED HAMMIES
50x15
70x10 (3 sets)
50x12

CALF EXTENSIONS - 5 sets 12-15 reps, 110 pounds
SEATED CALF RAISE - 3 sets 15 reps, 50 pounds

I finished off with two sets of lying hammy curls, one leg at a time, 30 pounds, alternating 4 reps per side to total 12 reps on each leg.



Nice Rip!

I know what you mean about the quads feeling like shards of glass are in there during the workout.  I will end up having post workout soreness right after the workout, when it normally tales a day or 2 to set in.  You can pretty much be sure you will be nice and sore when it feels liuke that. 8)

I did legs too and have not squatted in a while either.

I leg pressed, extensions, and lying press machine.  I do hammies also with quads, did some light SLDLs and can feel that today.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on December 11, 2008, 04:58:12 AM
Nice Rip!

I know what you mean about the quads feeling like shards of glass are in there during the workout.  I will end up having post workout soreness right after the workout, when it normally tales a day or 2 to set in.  You can pretty much be sure you will be nice and sore when it feels liuke that. 8)

I did legs too and have not squatted in a while either.

I leg pressed, extensions, and lying press machine.  I do hammies also with quads, did some light SLDLs and can feel that today.




Oh Lord, I'm sure I will barely be able to walk tomorrow.  When I was getting close to Nationals, my ability to recover from workouts was non-existent.  I did a leg workout about 2 weeks out from the show, no squats or big exercises at all, just machines... I was so sore about 2 days later that I was literally sick.  That's some serious DOMS right there...I've also noticed with DOMS that I get extra hungry.  The two days after my leg (and back) workouts, I am hungry non-stop. 




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: little D on December 11, 2008, 11:38:38 AM
Hey Rip hows it going? I see you are back at it, good for you! Its hard to come back isnt it? I am training by but off now hoping to get bigger & better. You have set the bar very high MISSY! LOL  ;)
I wish I could do ass to calves but by knee wont allow it. I am glad you are back at it! Thought about what next year will bring?


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on December 11, 2008, 01:59:15 PM
Hey Rip hows it going? I see you are back at it, good for you! Its hard to come back isnt it? I am training by but off now hoping to get bigger & better. You have set the bar very high MISSY! LOL  ;)
I wish I could do ass to calves but by knee wont allow it. I am glad you are back at it! Thought about what next year will bring?



LOL thanks Little D!  It is hard to get back into the swing of things.  It's been close to 24 hours now, and my knees are starting to buckle when I walk.   :-[

Not sure yet what next year will bring... I am still too busy over-analyzing what happened this year.    ::)

Need to check some competition schedules, look at the calendar, think about work, and see what kind of plan I can put together.  The rest of this month is dedicated to easing back into heavy lifting, and then we'll get serious in January!! 

Feel free to post your lower body workouts in here... it's nice to see what others do!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on December 11, 2008, 02:22:04 PM
Luv and little D will have to get together for a big leg workout and maybe a few pics to record the event, cause it will be earth shattering.   Woman and children will huddle in corners to escape the intenstity and the screams of pain  ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: little D on December 11, 2008, 07:52:40 PM
Dear Hurt... I needed That Laugh!!!!  ;D  I would love to do a leg day with you. I am doing quads on Mondays and hams/quads on Fridays. Started this 2 weeks ago. I normally do am, but I cant resist seeing people huddled in corners watching us...wont they be entertained when my ovaries pop out and roll away! LOL  ;D Always looking for a good challenge!!  ........................ ........................ .....................(I am scared) Shhhhhhh dont tell anyone! LOL  :-X

 I will post my lower body workout after Tim kills me. LOL  :D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on December 11, 2008, 09:13:30 PM
Dear Hurt... I needed That Laugh!!!!  ;D  I would love to do a leg day with you. I am doing quads on Mondays and hams/quads on Fridays. Started this 2 weeks ago. I normally do am, but I cant resist seeing people huddled in corners watching us...wont they be entertained when my ovaries pop out and roll away! LOL  ;D Always looking for a good challenge!!  ........................ ........................ .....................(I am scared) Shhhhhhh dont tell anyone! LOL  :-X

 I will post my lower body workout after Tim kills me. LOL  :D

 ;D  LOL you will probally kill me D.  We will be doing this soon, Monday for quads sounds like a good day  8)

Little D is also a great trainer and is one of about only 2-3 trainers I would recomend at our gym.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: little D on December 12, 2008, 01:11:03 PM
 :-[ Aww shucks.... Ok Lets do this! Give me a week to recover. Shoulder, back & Bi tendon are all messed up. This heavy heavy lifting is taking its toll on my bod. Should be good to go in a week.  :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on December 16, 2008, 05:39:21 PM
There had better be video coverage of this epic event.   ;D

I didn't get a chance to tell you last week, but I was crippled for three days from that last leg workout.  Gonna go back tomorrow for more pain.  I really need to start upping the weight, dropping the reps, and getting my body used to being under heavy weight again. 



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on December 18, 2008, 04:12:57 AM
Last night's leg workout wasn't terrible.  It was waaaaay better than last week, and I can tell that I am going to be much less sore, so I am starting to get back into the swing of things.

No spotter last night, and still having lower back problems, so I was reluctant to put too much weight on the bar, but I am getting there.  Other thing I need to do is remember to pack my damn weightlifting shoes b/c squatting in my cardio shoes is horrible.

SQUATS - Ass to calves!
warmup 65x15
95x15
135x8 (3 sets)
95x15

LEG EXTENSIONS - Several sets, lost count, some with one leg at a time, some together

SEATED HAMMIES - 3 sets

I tried out the Life Fitness leg press machine for two sets, but I found it to be a total waste of time.

SLDL - slow and light with lots of stretch
80x12
95x8 (3 sets)

And 25 mins on the bike.

I'll be changing these workouts up alot after new years.  Gonna be much more focused on the squatting and I'll eliminate alot of the other exercises for a while.   8)




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on December 18, 2008, 06:48:09 AM
Last night's leg workout wasn't terrible.  It was waaaaay better than last week, and I can tell that I am going to be much less sore, so I am starting to get back into the swing of things.

No spotter last night, and still having lower back problems, so I was reluctant to put too much weight on the bar, but I am getting there.  Other thing I need to do is remember to pack my damn weightlifting shoes b/c squatting in my cardio shoes is horrible.

SQUATS - Ass to calves!
warmup 65x15
95x15
135x8 (3 sets)
95x15

LEG EXTENSIONS - Several sets, lost count, some with one leg at a time, some together

SEATED HAMMIES - 3 sets

I tried out the Life Fitness leg press machine for two sets, but I found it to be a total waste of time.

SLDL - slow and light with lots of stretch
80x12
95x8 (3 sets)

And 25 mins on the bike.

I'll be changing these workouts up alot after new years.  Gonna be much more focused on the squatting and I'll eliminate alot of the other exercises for a while.   8)




Yeah i have a pair of shoes i like to do legs in also, they have an almost flat, thin sole...really helps to let you push more from your heels.  I have tried that Life Fitness LP also and agree the thing stinks, although its alright to maybe do calf raises on, thats it!  I have tried it twice, mainly just playing around.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on December 18, 2008, 12:09:12 PM
Yeah i have a pair of shoes i like to do legs in also, they have an almost flat, thin sole...really helps to let you push more from your heels.  I have tried that Life Fitness LP also and agree the thing stinks, although its alright to maybe do calf raises on, thats it!  I have tried it twice, mainly just playing around.


I use the Addidas weightlifting shoes with the wooden soles, and they totally kick ass.  I love them. 

I swear, I am almost to the point where I feel like if I squat first during my workout, just about EVERYTHING else is a waste of time!  Especially during the off-season...not everything, but close to everything...


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: freespirit on December 18, 2008, 12:28:56 PM

I use the Addidas weightlifting shoes with the wooden soles, and they totally kick ass.  I love them. 

I swear, I am almost to the point where I feel like if I squat first during my workout, just about EVERYTHING else is a waste of time!  Especially during the off-season...not everything, but close to everything...


So, the high heels are only for foto-shoots?


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on December 18, 2008, 12:34:31 PM
So, the high heels are only for foto-shoots?


;D



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on December 18, 2008, 04:06:02 PM

I use the Addidas weightlifting shoes with the wooden soles, and they totally kick ass.  I love them. 

I swear, I am almost to the point where I feel like if I squat first during my workout, just about EVERYTHING else is a waste of time!  Especially during the off-season...not everything, but close to everything...


Wooden soles Huh?  I did not know about those, is the idea so the soles do not compress?

Yes I totally agree after hitting the squats hard the rest is just fluff.  The other stuff does add detail and shape to the mass though...at least thats the theory.  :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: flexingtonsteele on December 18, 2008, 04:48:50 PM
be careful with the squatting with that bad back of urs ok Rip!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: little D on December 18, 2008, 06:56:45 PM
Hey Rip about those weight lifting shoes.... I always ask for them when I go to buy new shoes, but always get "no there is no such thing!". I was starting to believe this! OMG you are awesome! Thanks for putting this on the message board! Maybe this will help my form!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on December 19, 2008, 04:13:26 AM
Thanks Flex, I will be careful.  I am not deadlifting or squatting heavy till I feel like my back is 100%.  And it's not right now for sure.   >:(


Luv and D, here are the Addidas Adistars...you can see the wooden sole.  I freakin' love these shoes.  They are great for squatting because they give you lots of stability, and they put your feet at an angle that helps if you squat low like I do.  They are also great for bench pressing because they help me keep my feet nailed to the ground while I'm pressing.   Pricey but worth it.  8)



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: yng466 on December 19, 2008, 10:19:45 AM
One good exercise is to put your hands on your shoulders and try to touch you feet with your elbows,sounds easy?Try it!! DO NOT BOUNCE IT,YOU'LL RIP YOUR HAMSTRINGS!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: little D on December 19, 2008, 05:10:53 PM
Hey thanks Rip! I will be buying a pair! This is good to know. Is Adidas the only company that offer them?


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on December 19, 2008, 05:16:41 PM
Hey thanks Rip! I will be buying a pair! This is good to know. Is Adidas the only company that offer them?


Otomix also makes weightlifting shoes, although I have no idea what they have to offer. 
There are a couple different ones that Addidas makes as well. 

You will love them!



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: little D on December 21, 2008, 06:24:59 PM
Thanks Rip! I just looked at the other brand. I think I prefer the addidis. After the holidays I will buy a pair! I am thrilled!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 03, 2009, 03:26:04 PM
Well, it's the New Year, and time to get back to powerlifting!   :)

I am starting a new program next week, which I am VERY excited about.  It's different though... It's a super high volume program, lots and lots of sets.  And it focuses primarily around the three basic exercises - squats, deads, and bench press.  In preparation, I did a "practice" workout today, just to get a feel for how the workouts are going to be structured and what kind of volume I am going to be deadling with.  Keep in mind that this isn't even a full workout :

SQUATS - Ass to calves!
95x5
115x5
135x4 (2 sets)
155x3 (3 sets)
165x2 (3 sets)

BENCH PRESS
135x5
155x5 (2 sets)
165x3 (3 sets)

SQUATS
95x5
115x4
135x3 (4 sets)

INCLINE DB FLIES
17.5 lbs x 10 (4 sets)


That was 16 sets of squats.   :o

I am pretty happy with those numbers considering that I didn't have a spotter on any of the squats.  I did get a liftoff on the bench, but no help.  That was the FIRST time I have bench pressed since early October...not kidding!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on January 03, 2009, 05:40:59 PM
Well, it's the New Year, and time to get back to powerlifting!   :)

I am starting a new program next week, which I am VERY excited about.  It's different though... It's a super high volume program, lots and lots of sets.  And it focuses primarily around the three basic exercises - squats, deads, and bench press.  In preparation, I did a "practice" workout today, just to get a feel for how the workouts are going to be structured and what kind of volume I am going to be deadling with.  Keep in mind that this isn't even a full workout :

SQUATS - Ass to calves!
95x5
115x5
135x4 (2 sets)
155x3 (3 sets)
165x2 (3 sets)

BENCH PRESS
135x5
155x5 (2 sets)
165x3 (3 sets)

SQUATS
95x5
115x4
135x3 (4 sets)

INCLINE DB FLIES
17.5 lbs x 10 (4 sets)


That was 16 sets of squats.   :o

I am pretty happy with those numbers considering that I didn't have a spotter on any of the squats.  I did get a liftoff on the bench, but no help.  That was the FIRST time I have bench pressed since early October...not kidding!


Dayum Rip thats a top of the food chain work out right there!

You will kick ass on the PL!! Cant wait to hear how it goes!

I took off a week cause I was sick and got back and did legs today, felt great!!

I did LP, single ext and light hacks to pump. Then 10 sets for hams.

Week or so prior squatted and nailed 365lbs for 15. 315 for 20, long time since I have done that!  This offseason weight has me feeling strong.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 04, 2009, 07:54:43 AM
Dayum Rip thats a top of the food chain work out right there!

You will kick ass on the PL!! Cant wait to hear how it goes!

I took off a week cause I was sick and got back and did legs today, felt great!!

I did LP, single ext and light hacks to pump. Then 10 sets for hams.

Week or so prior squatted and nailed 365lbs for 15. 315 for 20, long time since I have done that!  This offseason weight has me feeling strong.


That's awesome Luv.  Sometimes a little R&R is exactly what you need to come back stronger!

I WAS feeling stronger... now I am just feeling ridiculously sore from about the middle of my back all the way down to my knees... :-[

Glad I did a practice workout... I may be recovered just in time to do the real thing on Weds! 




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on January 09, 2009, 05:23:12 PM

That's awesome Luv.  Sometimes a little R&R is exactly what you need to come back stronger!

I WAS feeling stronger... now I am just feeling ridiculously sore from about the middle of my back all the way down to my knees... :-[

Glad I did a practice workout... I may be recovered just in time to do the real thing on Weds! 




Part of the reason I think I felt so strong was I was training with another guy, you know Rip, boys and testosterone they do funny things.  Like I would do to you if you were single.  OOppps!  :P


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 09, 2009, 06:42:30 PM
Part of the reason I think I felt so strong was I was training with another guy, you know Rip, boys and testosterone they do funny things.  Like I would do to you if you were single.  OOppps!  :P

 :o   ;D 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 13, 2009, 04:23:03 AM
So Luv, did you and Little D hit the gym together yet or what?  Where are the pics and vids?   ;D



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on January 13, 2009, 04:53:34 AM
So Luv, did you and Little D hit the gym together yet or what?  Where are the pics and vids?   ;D



You know Rip, Little D has moved to a different gym, a brand new one they just opened closer to where she lives.  I hope we get the chance still as Im sure i will see her around but I am starting to feel it.  Getting motivated and training hard.

I think they would need a special wide angle lens for me Im so fat LOL.  :'(

Thats alright I feel you need to put on a little to gain and I have my eye on the Continental USA which is really turning out to be a big show.  Probally the biggest in the mid-west right now so I wanna gain a bit of upper body size and come in in top shape.  I need to get some pics up this year!!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 13, 2009, 04:58:10 AM
You know Rip, Little D has moved to a different gym, a brand new one they just opened closer to where she lives.  I hope we get the chance still as Im sure i will see her around but I am starting to feel it.  Getting motivated and training hard.

I think they would need a special wide angle lens for me Im so fat LOL.  :'(

Thats alright I feel you need to put on a little to gain and I have my eye on the Continental USA which is really turning out to be a big show.  Probally the biggest in the mid-west right now so I wanna gain a bit of upper body size and come in in top shape.  I need to get some pics up this year!!


Sounds awesome Luv, I'm psyched for you!  :)

No worries on the fatness, I can totally relate LOL but it does not matter as long as you know how to take it off and have the discipline to do it.  You will look better than ever when the layer comes off!  When is the Continental USA?  Is that the same show that Blockhead is planning on doing?  I know he has started dieting...he is a BIG BOY right now, I think the show is in about 17 weeks or so? 



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on January 13, 2009, 05:34:16 AM

Sounds awesome Luv, I'm psyched for you!  :)

No worries on the fatness, I can totally relate LOL but it does not matter as long as you know how to take it off and have the discipline to do it.  You will look better than ever when the layer comes off!  When is the Continental USA?  Is that the same show that Blockhead is planning on doing?  I know he has started dieting...he is a BIG BOY right now, I think the show is in about 17 weeks or so? 



Thanks Rip!  Yeah not too worried about the fattness, im kind of enjoying it.  Block is doing the Illinois State show which is held in the city, I would like to do that show too but its hard to not wanna do the Continental which is in October, cause it is in my hometown which makes it very cool cause I can really chill and not stress with the travel into the city which is an hour and a half drive for me.  Its nice to go home after pre-judging and chill, really helps keep the stress down.  Plus I can stay offseason longer LOL!  But the Ill state venue is difficult from parking to the time from pre-judging to night show.  So I will focus on my hometown show.  But I wanna get in good shape by the start of summer.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Benny B on January 13, 2009, 07:18:32 AM
Let's see some new pics of your buttocks, Lori!  :P


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 13, 2009, 07:52:56 AM
Let's see some new pics of your buttocks, Lori!  :P


Soon enough, soon enough... ;)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Benny B on January 19, 2009, 06:57:59 AM

Soon enough, soon enough... ;)

Don't tease me like this!  :D :-*


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 19, 2009, 05:01:38 PM
Don't tease me like this!  :D :-*

OK here are two squat vids I posted in my training log.  But not from behind...  :P

155 for 3
175 for 3



http://www.youtube.com/watch?v=RjlLYW5rkFA

http://www.youtube.com/watch?v=pG3jgqVNFYA




Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on January 19, 2009, 05:51:11 PM
OK here are two squat vids I posted in my training log.  But not from behind...  :P

155 for 3
175 for 3



http://www.youtube.com/watch?v=RjlLYW5rkFA

http://www.youtube.com/watch?v=pG3jgqVNFYA




Wow Rip very cool, your just too damn cute  :)  So deep, very good form.  Hey your gym has the same plates as ours, i like the round metal ones.  Do you deadlift with those? cause the shape makes those suck for DLing off the floor.  Thanks for the vids again love em.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 20, 2009, 04:35:33 AM
Wow Rip very cool, your just too damn cute  :)  So deep, very good form.  Hey your gym has the same plates as ours, i like the round metal ones.  Do you deadlift with those? cause the shape makes those suck for DLing off the floor.  Thanks for the vids again love em.


Thanks LUV... I agree...those PLATES suck for deadlifting.  Do you see the round yellow plate in the background?  That gym has a set of those, which are actual DL plates...they are made of rubber, I think, so they hit the floor better too, in addition to actually being round!  The other gym I go to has a set of DL plates and a DL platform, which is even better.



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: QuakerOats on January 20, 2009, 07:38:39 AM
i guess we'll just have to settle for the reflection in the mirror then. :P


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Benny B on January 24, 2009, 04:40:09 PM
OK here are two squat vids I posted in my training log.  But not from behind...  :P

155 for 3
175 for 3



http://www.youtube.com/watch?v=RjlLYW5rkFA

http://www.youtube.com/watch?v=pG3jgqVNFYA


Thanks. I could see your booty in the mirror.  ;D

Imagine how many more juicy round bottoms we'd have on American women if they did free weight squats ass-to-ankles like Lori?


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 24, 2009, 05:15:10 PM
Thanks. I could see your booty in the mirror.  ;D

Imagine how many more juicy round bottoms we'd have on American women if they did free weight squats ass-to-ankles like Lori?

LOL I'm trying to do my part Benny, I really am.   I have seen the light, and I encourage all ladies to squat ass to ankles.  8)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: freespirit on January 25, 2009, 01:20:43 AM
LOL I'm trying to do my part Benny, I really am.   I have seen the light, and I encourage all ladies to squat ass to ankles.  8)

You can encourage all you like, rippety, the vast majority of ladies simply lack the discipline and the determination. This is true, I see it all around.    :-\


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on January 26, 2009, 11:32:36 AM
190x2

I love this shit.   8)

LUV when are you and Little D getting together for that legendary workout?  :)


http://www.youtube.com/watch?v=X987-US8ydk



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: freespirit on January 26, 2009, 12:16:24 PM
190x2

I love this shit.   8)

LUV when are you and Little D getting together for that legendary workout?  :)


http://www.youtube.com/watch?v=X987-US8ydk




Ass to ground with 86 kilograms!   :o


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on January 26, 2009, 06:23:12 PM
190x2

I love this shit.   8)

LUV when are you and Little D getting together for that legendary workout?  :)


http://www.youtube.com/watch?v=X987-US8ydk



Very nice work indeed Rip!!  LOL I know I hope we get a chance to.  Little D if your listening 10:30 am Saturday, STC gym, Legs training, Legendary Intensity Level workout, be there.  8)  ;D


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on February 16, 2009, 07:17:14 PM
Saturday was leg training day.  I went into the gym with the attitude "Im just gonna do some leg pesses, not up to squat"  Well I had been saying that for over a month now LOL. So hit the sqat rack (someone on the LP made the choice clear) for some squatting, fist time in about 6 weeks.  I had been letting my right knee heal up a bit an took a week off training a couple weeks ago and it is feeling better.

Felt so good once you get going on the squats.  I find I get really anxious till the squats are done, the pot of strong coffee just added to it and maybe the hit of green bud did too LOL  But great workout, no better place to be.

I think I will be OK with the moderate weights i use, trying to conserve joints.  I will just get more reps and better form to make it harder.  More Lbs will tear me up.  Legs like good weight and lots of reps from what I have seen.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on February 17, 2009, 04:28:48 AM
Saturday was leg training day.  I went into the gym with the attitude "Im just gonna do some leg pesses, not up to squat"  Well I had been saying that for over a month now LOL. So hit the sqat rack (someone on the LP made the choice clear) for some squatting, fist time in about 6 weeks.  I had been letting my right knee heal up a bit an took a week off training a couple weeks ago and it is feeling better.

Felt so good once you get going on the squats.  I find I get really anxious till the squats are done, the pot of strong coffee just added to it and maybe the hit of green bud did too LOL  But great workout, no better place to be.

I think I will be OK with the moderate weights i use, trying to conserve joints.  I will just get more reps and better form to make it harder.  More Lbs will tear me up.  Legs like good weight and lots of reps from what I have seen.


That's great Luv...I can relate to that feeling re. squatting LOL.  How are your legs feeling now?  Time to make some good progress! 



Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on February 17, 2009, 04:47:27 AM

That's great Luv...I can relate to that feeling re. squatting LOL.  How are your legs feeling now?  Time to make some good progress! 



Legs got pretty sore, not as bad as i thought they would but sore, probally need to up the LBS my work sets were 315x12, 2 sets of 405 for 10 and another set of 315 for 12, the 405 was too easy for me now.  My RT knee has been flaring up the last few months and it feels OK now, I had been making my back sore squatting lately too but feels fine now.  The key for me is staying injury free.  Maybe I can get on a roll and get it together for a comp in September.  Yes some good progress is to follow  8)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: yng466 on July 04, 2009, 09:14:54 AM
Hey luv, do you train at carnival?


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on July 04, 2009, 12:03:22 PM
Hey luv, do you train at carnival?

No, not sure what that is but it sounds different, if it's a gym.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: yng466 on July 04, 2009, 01:36:17 PM
Cardinal Fitness,is a chain around the Chicago area. Delivered a piece of equipment there once.Saw this girl there,she must not have been more than 14 or 15 yrs. old. Damn near Ms.Olympia material. I'm still having a hard time getting over that. That was 8 months ago.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: yng466 on July 04, 2009, 01:39:54 PM
You can encourage all you like, rippety, the vast majority of ladies simply lack the discipline and the determination. This is true, I see it all around.    :-\ You got that right,you oughta see em down here in Florida,huge blobs of redundant protoplasm,lumbring through the mall, like a fleet of interstate buses!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: yng466 on July 04, 2009, 02:00:15 PM

That's great Luv...I can relate to that feeling re. squatting LOL.  How are your legs feeling now?  Time to make some good progress! 


One thing I do when I'm working my legs is to put a belt or rope around my knees.It's helpful to prevent injuries to the joints and ligaments and to stabilize the movements so I can use more weight.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: yng466 on July 04, 2009, 03:42:08 PM
No, not sure what that is but it sounds different, if it's a gym.
I'm sorry,it's Cardinal Fitness.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on July 04, 2009, 06:31:08 PM
I'm sorry,it's Cardinal Fitness.

No I train at X-Sport Fitness.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: yng466 on July 05, 2009, 07:44:50 AM
I train at Gold's in Port St. Lucie.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 06, 2009, 03:18:36 AM
Haven't bumped this thread in a long while! 

Luv, I hope the prep is going well for you.  Feel free to post a pic of your legs in this thread at any time.  ;)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on July 06, 2009, 05:03:38 PM
Haven't bumped this thread in a long while! 

Luv, I hope the prep is going well for you.  Feel free to post a pic of your legs in this thread at any time.  ;)


 :)  Doing well Rip thanks!  Have to admitt 4th of July weekend was not good for the diet LOL!!  Thursday a friend took me out and since we sat outside enjoying the great evening weather and with the long weekend ahead I could not help myself, a huge ass cheese burger, fries and 3 Coronas later I was feeling pretty good  ;D  Oh yeah Friday, day off work was enjoyed with some pizza and a few Sierra Nevada Kellerwiese yum!  Saturday the 4th of course a BBQ and the 3 cheadder brats I ate went down very nice with some more Sierras LOL  But Sunday I was good  :P

A bit of financial pressure has me stressed if I can do this show properly right now, but Im getting things there together, so we will see.  I have dropped 10 pounds since the start of the "diet" about 20 more to go...9 weeks  :-\  All I know Is Im getting myself in shape right now and if i feel ready I will do the show in sept, if not there is another show in early November i wanna do one of them.  I feel like competing again and feel I have made some improvements over the last year and a half.  I looked back at the thread i did for my last comp and I was right on about the weight i needed to hit to comp 190.  This time I'm saying i will be in shape at 195-197 Lbs so thats the goal.  I will keep pressing towards it.  Leg pics for sure to follow  8)   :-*

Hows your training going Ripbaby?  Have you been enjoying the offseason?  Any plans for this year?  You still growing those fine legs of yours yourself?  They and the rest of you looked so awesome last year!

A couple of my favorite Rip shots, glutes/lower body looking strong and powerfull!


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on July 07, 2009, 03:16:41 AM
LOL thanks Luv, and thanks for the update.  I forgot about those "glute" pics I posted during my prep last year!   :D

I'm trying to take some inspiration from you and get myself back in shape too.  I'm hitting glutes/legs today as a matter of fact.  I have some tentative competition plans for later this year, but it's too early to set anything in stone yet... ;)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Luv2Hurt on July 08, 2009, 04:08:40 AM
LOL thanks Luv, and thanks for the update.  I forgot about those "glute" pics I posted during my prep last year!   :D

I'm trying to take some inspiration from you and get myself back in shape too.  I'm hitting glutes/legs today as a matter of fact.  I have some tentative competition plans for later this year, but it's too early to set anything in stone yet... ;)


Cool Rip!  Hope that leg session went well.  Yeah it's time to get in shape.  I know once I get closer and can see what I have been doing for the last year or so things will just spiral up from there.  Feels so much better too, clothes fitting better more agile.  Plus when bulked I feel just like any other permabulker LOL.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: fire2b12 on May 10, 2011, 12:14:33 AM
Should I do my cardio after a workout, or do I do cardio first....Or does it even matter???? I trying to cut back and lose 30 pounds :(


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: ripitupbaby on May 10, 2011, 04:42:21 AM
Should I do my cardio after a workout, or do I do cardio first....Or does it even matter???? I trying to cut back and lose 30 pounds :(


Best to do is separate if you can.  I prefer cardio in the morning and then weight training later in the day.  If you can't do that, then it's best to do weight training first, then cardio. 


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: w8m8 on May 10, 2011, 09:35:38 AM
Should I do my cardio after a workout, or do I do cardio first....Or does it even matter???? I trying to cut back and lose 30 pounds :(

Rip answered already .. so I'm just going to say Good Luck Jaime .. if you cut back on your carbs and if you like sweets cut them down ( out if you can  ) .. you'll get to where you want to be in no time .. drink lots of water and no eating late  !!

Don't get discouraged by anything and try to have some fun doing it :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: fire2b12 on May 11, 2011, 03:37:22 PM

Best to do is separate if you can.  I prefer cardio in the morning and then weight training later in the day.  If you can't do that, then it's best to do weight training first, then cardio. 


I can try and wake up early and do cardio.....I should wake up early :) i just love to sleep in until 7am....But i asked because someone at the gym told me i should do my cardio after i workout because I can lose weight better that way?  I never heard of that, so thank you I already have tried some of your workouts :) I am having fun.. I can feel my Dad's spirit around me more when I am in the gym :)  Mahalo Rip


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: fire2b12 on May 11, 2011, 03:42:12 PM
Rip answered already .. so I'm just going to say Good Luck Jaime .. if you cut back on your carbs and if you like sweets cut them down ( out if you can  ) .. you'll get to where you want to be in no time .. drink lots of water and no eating late  !!

Don't get discouraged by anything and try to have some fun doing it :)

I do need to stop eating white rice..I also watch kids at my house during the day so i tended to pick at food and not really have a meal, during the day. I know that isnt good..I stop drinking mt.dew :) that was hard for me but I did it. I dont eat to many sweets.  And I am having fun. Maybe I can post a picture of me 1 day when I look as good as the women on this board :) I would love to do a fitness contest...Do you think that those lose weight pills work? I was thinking about buying some and working out?


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: w8m8 on May 12, 2011, 05:27:35 AM
I do need to stop eating white rice..I also watch kids at my house during the day so i tended to pick at food and not really have a meal, during the day. I know that isnt good..I stop drinking mt.dew :) that was hard for me but I did it. I dont eat to many sweets.  And I am having fun. Maybe I can post a picture of me 1 day when I look as good as the women on this board :) I would love to do a fitness contest...Do you think that those lose weight pills work? I was thinking about buying some and working out?


Stopping the Mt.Dew is great !! .. good for you

here's a link to the fat burner thread Rip has here .. I don't know if you can find that helpful to your inquiry on diet pills ( I hope so )

http://www.getbig.com/boards/index.php?topic=211995.0


also Princess L has put a lot of good stuff on the Nutritional board to read thru that may be to your liking .. supplements / recipes / etc.


good luck and stay happy .. keep having fun and enjoy the kids ... it's nice to see you  :)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Princess L on May 21, 2011, 10:43:13 AM
I can try and wake up early and do cardio.....I should wake up early :) i just love to sleep in until 7am....But i asked because someone at the gym told me i should do my cardio after i workout because I can lose weight better that way? I never heard of that, so thank you I already have tried some of your workouts :) I am having fun.. I can feel my Dad's spirit around me more when I am in the gym :)  Mahalo Rip

If all in one session, then warmup, weights, cardio.  Not for "weight loss" reasons, but you'll have more energy to move/lift more weight.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Sasha brown on September 29, 2011, 02:32:56 PM
http://www.youtube.com/watch?v=U-yDkQ44FQQ&sns=em (http://www.youtube.com/watch?v=U-yDkQ44FQQ&sns=em)


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Big Daddy Caine on December 18, 2012, 04:10:46 AM
I'm going a little old school on this one, if you've never tried vertical leg presses you got to give these a try, but many gyms these days doesn't have these so using the smith machine is the best alternative.

http://youtu.be/DPc8Iv36bSw


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Big Daddy Caine on August 15, 2013, 10:25:43 AM
I love doing vertical leg presses, I prefer to do more reps than weight, starting as high as 20 and no lower than 10 towards the end.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: kimo on November 22, 2013, 08:32:11 AM
i tthought that this leg press the vertical was in museum . the 45 degree been in use since 1983 or so


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Big Daddy Caine on November 22, 2013, 10:40:58 AM
If your gym doesn't have one then you can use the smith machine instead.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Valiant on January 15, 2014, 03:09:14 AM
If not already posted, WEIGHTED GLUTE BRIDGES

Otherwise known as ass wreckers. Shoulders on a  bench.  This BTW is the only time it is acceptable to use a pussy pad... when the bar is actually resting on your pusssy.

Yes you will draw some attention if you work out in a commercial gym.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: herne on December 29, 2016, 06:37:03 AM
http://www.youtube.com/watch?v=9xRqBX0_PKU


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Lorenzo Frittata on February 19, 2017, 07:32:12 AM
http://www.youtube.com/watch?v=2YAzL1R2csg


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Lorenzo Frittata on February 20, 2017, 03:12:57 AM
http://www.youtube.com/watch?v=_ieuq34OPM0


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Lorenzo Frittata on February 21, 2017, 01:51:11 AM
http://www.youtube.com/watch?v=E9e6VLcPe6M


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Lorenzo Frittata on February 22, 2017, 08:52:27 AM
http://www.youtube.com/watch?v=6kR4dSFe060


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Lorenzo Frittata on February 23, 2017, 03:49:34 AM
http://www.youtube.com/watch?v=2gtJ9b33SXw


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Lorenzo Frittata on February 23, 2017, 11:03:52 PM
http://www.youtube.com/watch?v=UnbwxFQDe3o


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Lorenzo Frittata on February 25, 2017, 08:54:11 AM
http://www.youtube.com/watch?v=HfWCVEFO3XM


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Lorenzo Frittata on February 26, 2017, 06:15:07 AM
http://www.youtube.com/watch?v=2xYETiIJPUQ


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Lorenzo Frittata on February 27, 2017, 01:45:46 AM
http://www.youtube.com/watch?v=wugdvjdFx_I


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Lorenzo Frittata on March 01, 2017, 12:04:14 PM
http://www.youtube.com/watch?v=EX8g7Ni001M


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: cindybaby on March 25, 2017, 01:41:37 AM

Best to do is separate if you can.  I prefer cardio in the morning and then weight training later in the day.  If you can't do that, then it's best to do weight training first, then cardio. 

good advice! do you still write on here?


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Lorenzo Frittata on April 01, 2017, 08:39:32 AM
http://www.youtube.com/watch?v=QIEfcCRdnzY

good advice! do you still write on here?

It's better to do cardio on legday, do it after lifting.


Title: Re: GLUTE/LOWER BODY TRAINING
Post by: Lorenzo Frittata on April 06, 2017, 06:08:36 AM
http://www.youtube.com/watch?v=liPa-YliH60