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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Jr. Yates on July 15, 2006, 07:23:30 PM

Title: Hardest Day
Post by: Jr. Yates on July 15, 2006, 07:23:30 PM

What day takes the most out of you? For me its back. I don't feel sore or start to loose my pump until about 20 sets so I really have to feel great before I get into the gym to do a back workout and when im done, im on the verge of puking and I lay down and can't get up for awhile. Legs are rough too but not as bad as back.

Title: Re: Hardest Day
Post by: ARMZ on July 15, 2006, 07:24:57 PM

The only time I ever puke is on back day, but I will always hate legs worse..

Title: Re: Hardest Day
Post by: Jr. Yates on July 15, 2006, 07:29:57 PM

Quote from: ARMZ on July 15, 2006, 07:24:57 PM

The only time I ever puke is on back day, but I will always hate legs worse..

haha yes. Legs takes higher volume and fast fast pace for me but i will loose my pump after 15ish sets. back has to be high rep, heavy heavy weight and fast paced. Definatly challenging.

Title: Re: Hardest Day
Post by: haider on July 15, 2006, 08:13:54 PM

Leg day  :o, I put myself on a 6-8 week fast paced high volume routine that I'm just comin out of now..

Here's what I did for Legs twice a week:

Front Squats: 5 sets of 10 (1:30 rest in between)
Standing Calf Raises: 3 sets of 15 (60 sec rest in between)
Sumo Hamstring Leg Press: 5 sets of 10 (1:30 rest in between)
Weighted Situps: 3 sets of 10-15  (60 sec rest in between)
1-legged Db Sqts: 1-2 sets of 12-15 (60 sec rest in between)
Leg Curls: 3 sets of 10 (60 sec rest)
Hyperextensions: 2 sets of 12 (60 sec rest)

Epic Heart Rate  :o

Title: Re: Hardest Day
Post by: NoCalBbEr on July 15, 2006, 11:28:05 PM

every training day. i go hard and heavy every day in the gym and leave everything on the floor.

Title: Re: Hardest Day
Post by: MikeThaMachine on July 16, 2006, 03:27:03 AM

Quote from: Jr. Yates on July 15, 2006, 07:29:57 PM

haha yes. Legs takes higher volume and fast fast pace for me but i will loose my pump after 15ish sets. back has to be high rep, heavy heavy weight and fast paced. Definatly challenging.

I totally agree with this except i don't go too heavy with my lower back, i just started a new split though and i say monday is the killer after leg day.

I do (1 warmup with each)
inlcine bench 3sets
flat db press 3 sets
inlcine db press 3 sets
shoulder press w/ db kickback 4 sets
side laterals w/ opt front raises & reverse one arm pressdown 4 sets
abs upper

I am everything twice a week now (shaping/building or width/thickness)

Title: Re: Hardest Day
Post by: Your MAAAAaaaa on July 16, 2006, 05:49:06 AM

Quote from: haider on July 15, 2006, 08:13:54 PM

Leg day  :o, I put myself on a 6-8 week fast paced high volume routine that I'm just comin out of now..

Here's what I did for Legs twice a week:

Front Squats: 5 sets of 10 (1:30 rest in between)
Standing Calf Raises: 3 sets of 15 (60 sec rest in between)
Sumo Hamstring Leg Press: 5 sets of 10 (1:30 rest in between)
Weighted Situps: 3 sets of 10-15  (60 sec rest in between)
1-legged Db Sqts: 1-2 sets of 12-15 (60 sec rest in between)
Leg Curls: 3 sets of 10 (60 sec rest)
Hyperextensions: 2 sets of 12 (60 sec rest)

Epic Heart Rate  :o

i legged dbell squat!!!!!!!!!!!!!!!


wtf?? why?



ta ta

Title: Re: Hardest Day
Post by: pobrecito on July 16, 2006, 08:33:30 AM

legs

Title: Re: Hardest Day
Post by: haider on July 16, 2006, 09:07:01 AM

Quote from: Your MAAAAaaaa on July 16, 2006, 05:49:06 AM

i legged dbell squat!!!!!!!!!!!!!!!


wtf?? why?



ta ta

Good movement, you should try it. Stick one leg up on a bench and take enough steps forward so your other leg has enough room for a full range of motion. Requires a good amount of balance, which is a weakness of mine, so I incorporated  these instead of lunges or something.

Title: Re: Hardest Day
Post by: Jr. Yates on July 16, 2006, 05:07:40 PM

I've seen them done. Mostly by guys getting trained for hockey or other sports. They look very hard though.

Title: Re: Hardest Day
Post by: Princess L on July 17, 2006, 03:11:08 AM

Quote from: Your MAAAAaaaa on July 16, 2006, 05:49:06 AM

i legged dbell squat!!!!!!!!!!!!!!!


wtf?? why?



ta ta

Bulgarian Split Squat

Can be done with a BB or DB

Title: Re: Hardest Day
Post by: JPM on July 17, 2006, 12:24:25 PM

The hardest day(s) for me is when I'm really not in the mood for any serious training. Dragging my arse to the gym, I'll try to gather a whole new mindset to working out. If I start extra light and slow I'll usually get more serious towards working out after  about 10 minutes or so. Or I'll try something completly different than what I had been doing in a workout. Variety can spice up things, from time to time, if only to relieve the boredom factor.

Why workout one leg at a time? Better balanced leg development and strength, for one. Most people will have one side of their body larger and stronger than the other: pecs, arms, delts, etc. . Exercising each side, on a separate bases, can influence a more equal muscle match for both sides.

I'll include step-up's, which are not to be confused with a one legged squat. Step-ups are where you place a foot on a bench, box, etc in front of you and just step up onto the bench. A lot of olympic lifters include step-up in their training cycle. One legged squats usually have one leg, on a bench, along side the body as you push the body up from that position. Step-ups tend to influence the hams & glute, as do the regular lunges, but with a better recuitment/stretch of those muscles. The Bulgarian squat is one of the few leg movement that calls for the knee/toe's to be pretty much in alinement during the exercise.  Good Luck.

.

Title: Re: Hardest Day
Post by: Overload on July 19, 2006, 12:14:08 PM

Usually legs or back day...i get sick to my stomach quite often during squats and front squats. deadlifts drain all my energy on back day so i find myself really pushing my limits then. that is how you are supposed to train, pushing your limits every day.

 8)

Title: Re: Hardest Day
Post by: bigragu on July 25, 2006, 04:24:58 PM

Back & Delt Day....2.5 hrs. long.

Chins          3 X 10
Pulldowns  5 X 6-12
B. Rows      5 X 6-12
T-Bar Rows 5 X 6-12
Cable Rows5 X 6-12
Pullovers    5 X 6-12
Hypers       3 X 12

B. Press     5 X 6-12
Front Lat.  5 X  6-12
Side Lat.   5 X 6-12
Bent Lat.  5 X 6-12
Mach. Lat. 5 X 6-12
Shrugs     5 X 6-12

Sitting Calf Raises 5 X 15-25
Standing Raises    5 X 15-25

Hanging Leg raises 3 X 25
Crunches                3 X 50

-BigRagu
 

Title: Re: Hardest Day
Post by: Jr. Yates on July 25, 2006, 06:03:05 PM

Quote from: bigragu on July 25, 2006, 04:24:58 PM

Back & Delt Day....2.5 hrs. long.

Chins          3 X 10
Pulldowns  5 X 6-12
B. Rows      5 X 6-12
T-Bar Rows 5 X 6-12
Cable Rows5 X 6-12
Pullovers    5 X 6-12
Hypers       3 X 12

B. Press     5 X 6-12
Front Lat.  5 X  6-12
Side Lat.   5 X 6-12
Bent Lat.  5 X 6-12
Mach. Lat. 5 X 6-12
Shrugs     5 X 6-12

Sitting Calf Raises 5 X 15-25
Standing Raises    5 X 15-25

Hanging Leg raises 3 X 25
Crunches                3 X 50

-BigRagu
 

That is a huge load of work for one workout!

Title: Re: Hardest Day
Post by: bigragu on July 25, 2006, 09:09:24 PM

Yes, it is..I definitely make sure I have a well-balanced pre-workout meal. This was the routine that I worked up to when I first began working out 25 years ago and it worked wonders..over the years however, the more I began reading, the more I kept hearing that I was overtraining and so I slowly began cutting back on my workouts ( 15 sets per bodypart ) and the gains started coming slower for me. After speaking with different bodybuilders, I soon began thinking that my workouts were still to long and so I cut back even more ( 10-12 sets per bodypart ) and guess what - the gains came to a standstill for me. Finally after all these years I re-evaluated what worked for me and I came full circle back to my early workout routine which I detailed above and it has worked wonders. I am a natural bodybuilder and I rely mostly on wholesome foods along with protein shakes for added protein. Every person is different and you just have to experiment and listen to your body in order to determine what will work for you - and for me, these grueling workouts seem to make my body grow. At 36 I am stronger than I was when I was 22 and bigger...could be because I was a late bloomer, however it seems I am getting stronger and bigger with each day. I am 5'10" and currently weigh 225lbs with approx. 17% bodyfat...I am about to start my cardio workouts again and I should drop down to about 205 @ around 10-12% bodyfat...these long workouts however feel like I'm burning quite a few calories, as I only rest as long as it takes my partner to finish his set.

Title: Re: Hardest Day
Post by: dr.chimps on July 26, 2006, 07:59:50 AM

Quote from: bigragu on July 25, 2006, 04:24:58 PM

Back & Delt Day....2.5 hrs. long.

Chins          3 X 10
Pulldowns  5 X 6-12
B. Rows      5 X 6-12
T-Bar Rows 5 X 6-12
Cable Rows5 X 6-12
Pullovers    5 X 6-12
Hypers       3 X 12

B. Press     5 X 6-12
Front Lat.  5 X  6-12
Side Lat.   5 X 6-12
Bent Lat.  5 X 6-12
Mach. Lat. 5 X 6-12
Shrugs     5 X 6-12

Sitting Calf Raises 5 X 15-25
Standing Raises    5 X 15-25

Hanging Leg raises 3 X 25
Crunches                3 X 50

-BigRagu
 

Way too long! You basically have about 45-60 mins to get in a 'good' workout (one that will have a beneficial effect physiologically and one which your body will respond in kind and 'recover') and everything after that time is wasted. You have to hit it hard and fast, but with control tho,  for optimum benefit.

Title: Re: Hardest Day
Post by: andre90 on July 28, 2006, 10:23:07 AM

id have to say back........its the only time i ever feel like pukeing.