PLEAE CRITQUE!

[Lugar]

COnfused on proper rep schema and sets for mass....BODYBULDER OFFSEASON PROGRAM?

SQUATS
WARMUP X 12
WORKING SETS:
10,8,6,3-4  --< ENOUGH?  OR DO I NEED MORE IN THE LOWER RANGE?

WALKING DBELL LUNGE ACROSS GYM FLOOR X 3
(is there a difference between barbell v. debell?

LEG PRESS X 4
10,10,8,8

LEG EXT
12,10,8,8,6

CALVES AND THE ABS

THANKS BROS............

[pumpster]

Squats-good but i wouldn't go below 6-8 reps on any set-too hard on the joints, won't help develop size faster.

Do leg press after squats, lunges at the end, as a finisher. BB lunges would seem more effective but go with your own preference.

Leg extensions are not really necessary for building up. Later if you want to cut up do hack squats or leg extensions; hacks are better.

If you use proper intensity you won't need so many sets.

[NoCalBbEr]

it looks ok but i would do it like this:

leg extensions werm ups
squats
leg press
walking lungs

[figgs]

You're overtraining. Intensity is missing from your workouts and you're going to be in the gym all day because of it. Get in the gym, warm up, do 2 sets of squats to failure followed by 2 sets of leg presses to failure and superset with a set of leg extensions or sissy squats.

Reps should be from 6-20. I just got off a power cycle and I now agree with pumpster. Those 4-6 rep sets did nothing for mass. Only spine problems. Compare 6 rep sets to 15 and you'll know why legs respond best to higher reps. I especially recommend high reps on leg presses for the ultimate burn.

That's the best way to train. When you're done and you walk out of the gym knowing that you trained as hard as you possibly could is the best feeling you could get in a life as mundane as the average. Show no mercy to the weak willed side of your personality.

[davie]

You're overtraining. Intensity is missing from your workouts and you're going to be in the gym all day because of it. Get in the gym, warm up, do 2 sets of squats to failure followed by 2 sets of leg presses to failure and superset with a set of leg extensions or sissy squats.

Reps should be from 6-20. I just got off a power cycle and I now agree with pumpster. Those 4-6 rep sets did nothing for mass. Only spine problems. Compare 6 rep sets to 15 and you'll know why legs respond best to higher reps. I especially recommend high reps on leg presses for the ultimate burn.

That's the best way to train. When you're done and you walk out of the gym knowing that you trained as hard as you possibly could is the best feeling you could get in a life as mundane as the average. Show no mercy to the weak willed side of your personality.

I have to agree with my man figgs here, about the intensity and also trying high rep leg press.

My gyms leg press only goes up to about 200kg's so i either do one legge leg press or do normal except each week i try for more reps. Last week i did 3 sets of 22 reps each set (after cleans extensions and front squats), this week im going for 3 sets of 24 reps per set, ouchie lol.

davie

[figgs]

I have to agree with my man figgs here, about the intensity and also trying high rep leg press.

My gyms leg press only goes up to about 200kg's so i either do one legge leg press or do normal except each week i try for more reps. Last week i did 3 sets of 22 reps each set (after cleans extensions and front squats), this week im going for 3 sets of 24 reps per set, ouchie lol.

davie

Whoah over 20 reps on leg presses? Your legs must've melted with that kind of burn!

[davie]

Whoah over 20 reps on leg presses? Your legs must've melted with that kind of burn!

haha yeh especially after other heavy leg work, like i said the weight only goes up to about 200kg's (set stack, cant add any more weight) so i try and add reps each workout, when i get to about 3 sets for 30 reps per set, il probs change to just doing unilateral leg pressing.

It does hurt but i want good legs, the 1st couple reps suck b/c u know uv got so many more to go. 3 sets of 24 reps per set is the target this wednesday!!

davie

[barnabas]

IMO legs respond better to higher reps 15-20 or more with as much weight as you can handle.  Especially with leg press and leg ex/curl i go with higher reps. 

[Old_Rooster]

You're overtraining. Intensity is missing from your workouts and you're going to be in the gym all day because of it. Get in the gym, warm up, do 2 sets of squats to failure followed by 2 sets of leg presses to failure and superset with a set of leg extensions or sissy squats.

Reps should be from 6-20. I just got off a power cycle and I now agree with pumpster. Those 4-6 rep sets did nothing for mass. Only spine problems. Compare 6 rep sets to 15 and you'll know why legs respond best to higher reps. I especially recommend high reps on leg presses for the ultimate burn.

That's the best way to train. When you're done and you walk out of the gym knowing that you trained as hard as you possibly could is the best feeling you could get in a life as mundane as the average. Show no mercy to the weak willed side of your personality.

Sorry but thats the dumbest things i've ever heard stated.  If you don't understand that heavy weight builds muscle then you might as well give up lifting now.  The only people that lift light are those that lack intensity and the desire to do it the right way and thats by whipping heavy weights ass! 

[The Squadfather]

Sorry but thats the dumbest things i've ever heard stated.  If you don't understand that heavy weight builds muscle then you might as well give up lifting now.  The only people that lift light are those that lack intensity and the desire to do it the right way and thats by whipping heavy weights ass! 

you couldn't be more right.

[pumpster]

Quote from: Old_Rooster on Today at 03:52:58 PM
Sorry but thats the dumbest things i've ever heard stated.  If you don't understand that heavy weight builds muscle then you might as well give up lifting now.  The only people that lift light are those that lack intensity and the desire to do it the right way and thats by whipping heavy weights ass! 

you couldn't be more right.

It's possible to go quite heavy without going low macho-man reps that are hard on the system. Both of you should get over the preconception that low reps are required to "go heavy", which is a nice way to get injured and not the most efficient for muscle building.

[figgs]

Sorry but thats the dumbest things i've ever heard stated.  If you don't understand that heavy weight builds muscle then you might as well give up lifting now.  The only people that lift light are those that lack intensity and the desire to do it the right way and thats by whipping heavy weights ass! 

OK then why don't you recommend to Lugar that he should be training like a powerlifter to pack on mass, because I'm not going to lie to him.

Thanks you pumpster!