The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Big Wheels!

  1. #1
    Moderator Matthew Bryduck's Avatar
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    Big Wheels!

    Wannabebig bodybuilders,

    Lets get down to business! Who wants a massive set of tree trunks to match there upper body? I want this thread to be about leg training and your thoughts on it. I would like to see what training methods your using, your leg workouts, and possibly before and after pictures.

    Also, if you need help or advice on your leg workouts, this would be the place to ask!

    Matt

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  3. #2
    Moderator Matthew Bryduck's Avatar
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    I guess ill break this ice, I split my legs up into two days which are quad and hamstring.
    I give you my quad workout from yesterday, on this day I took a day off from squatting since I haven't taken a break in a while.

    Quad workout

    Leg Extensions
    4 sets to failure and the last set having 2 or 3 drops in it

    Leg Press
    4 plates each side for 20 reps, 5 plates each side for 20 reps, 6 plates each side for 20 reps, 6 plates each side for 20 reps drop to 3 plates each side for 20 reps

    V Squats
    4 sets of 20 reps (3 sets with 2 plates loaded on each side, 1 sets with 2 plates and a 25lbs on each side)

    Leg extensions
    3 sets to failures and 1 set with muscle occlusion training, (this is where I wrap my legs by my groin with knee wraps to a tightness of 7 out of 10) rep scheme for this is 30 reps rest 30 secs and three rounds of 15 reps and rest 30 secs all while having my groin wrapped restricting blood flow.

  4. #3
    Wannabebig Member starkcb's Avatar
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    Before and After

    Roughly a month of training my quads and hammy's. Not a huge difference but for sure making progress! Ive been doing a 3 day split quads on Monday and hammy's on Friday.

    Quad workout
    leg ext.
    4 sets to failure last set drop set
    seated ham curls
    5 sets of 20-30
    bb squat
    4 sets of 20@225
    leg press
    3 drop sets from 5 plates for 20 reps then 4 for 10 and so forth
    leg ext.
    3 sets to failure last set drop set

    Ham Workout
    seated ham curl
    6 sets 20-30 reps
    single leg curl
    4 sets to failure
    hip abductor
    4 sets of 20
    stiff leg dl
    4 sets of 20@135
    prone ham curl 21's
    4 sets of 21
    glute ham raise
    3 sets 10-15

    Overall ive been really sore from these workouts. looking forward for more growth!
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    ISSA Certified Fitness Trainer

    HT: 5'11 WT 225

    B: 375 S:500 D:620

    my training log http://www.wannabebig.com/forums/sho...ilder-training

    my gym www.liftstrongrunfast2920.com

  5. #4
    Moderator Matthew Bryduck's Avatar
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    Chris, Looking great keep up the good work! Always stay hungry.

  6. #5
    Wannabebig Member starkcb's Avatar
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    Thanks Matt. Trying to find a path for more food!
    ISSA Certified Fitness Trainer

    HT: 5'11 WT 225

    B: 375 S:500 D:620

    my training log http://www.wannabebig.com/forums/sho...ilder-training

    my gym www.liftstrongrunfast2920.com

  7. #6
    Moderator joey54's Avatar
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    Matt and Stark, with your strength base have you guys considered the DC training?


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  8. #7
    Administrator chris mason's Avatar
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    The following is a favorite giant set for legs I used when I was bodybuilding:

    Leg extension to failure 10-12 reps
    Leg press to failure 10-12 reps
    Leg curl to failure 10-12 reps
    Back squat to failure 10-12 reps

    The above were performed sequentially with NO rest between exercises. I had each pre-set and would move as quickly as possible from one exercise to the next. I would do the above for 2 total cycles. If you do it as prescribed you cannot do, or benefit from more. In fact, some people want to puke after just one cycle.


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  9. #8
    Moderator Matthew Bryduck's Avatar
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    Chris, This sounds pretty awesome! I might actually try this as I get closer to my contest prep. Caveat to this, I've done something very similar to this for my shoulders.

    Matt


    Quote Originally Posted by chris mason View Post
    The following is a favorite giant set for legs I used when I was bodybuilding:

    Leg extension to failure 10-12 reps
    Leg press to failure 10-12 reps
    Leg curl to failure 10-12 reps
    Back squat to failure 10-12 reps

    The above were performed sequentially with NO rest between exercises. I had each pre-set and would move as quickly as possible from one exercise to the next. I would do the above for 2 total cycles. If you do it as prescribed you cannot do, or benefit from more. In fact, some people want to puke after just one cycle.

  10. #9
    Administrator chris mason's Avatar
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    Quote Originally Posted by Matthew Bryduck View Post
    Chris, This sounds pretty awesome! I might actually try this as I get closer to my contest prep. Caveat to this, I've done something very similar to this for my shoulders.

    Matt
    It will BLOW your legs up, trust me.


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  11. #10
    Moderator Matthew Bryduck's Avatar
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    Its really hard at the gym I go to do this workout because it gets so frickin packed.

    Quote Originally Posted by chris mason View Post
    It will BLOW your legs up, trust me.

  12. #11
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Quote Originally Posted by Matthew Bryduck View Post
    Its really hard at the gym I go to do this workout because it gets so frickin packed.
    Depending on the gym you may be able to leave clothes/gym bag/etc. on 2-3 pieces of equipment to keep others from interfering... although it can be difficult during 'prime time'. Another alternative would be to train at a time when the gym is not as busy; I have had some of my best sessions later at night when the gym is pretty empty.
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  13. #12
    Senior Member Allen Cress's Avatar
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    Giant sets are great, especially for contest prep. I used them on all bodyparts the last 5 weeks before my last contest. The conditioning effects are great along with an extreme pump and a tremendous amount of latic acid. For myself I usually do 3 giant sets of 5-7 exercises depending on the bodypart and vary tempo with each exercise within the giant set. Each giant set is a different order, some different exercises, and varying tempo. You can check out my journal for more specifics. here is one of the giant sets.

    ROTATION #1
    LEG EXTENSIONS, 20 REPS
    HEAVY SQUATS, 10 REPS
    SPLIT SQUAT (3 sec up and down) 8-12 REPS
    WALKING LUNGES with DUMBBELLS – 20 “OMNI STEPS” (short/medium/long/side...)
    SMITH MACHINE SQUAT (Slow negative), 10 REPS
    FRONT SQUAT, 10 REPS
    BW SISSY SQUATS (4 sec down and up), 8-10 REPS

  14. #13
    Administrator chris mason's Avatar
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    Quote Originally Posted by Matthew Bryduck View Post
    Its really hard at the gym I go to do this workout because it gets so frickin packed.
    I did it at commercial gyms to include the gym on the ASU campus which was BUSY. You don't need the equipment for long.

    The other thing is there is a method to the madness. First you exhaust the quads with the isolation set then you involve the hammies and glutes with the leg press. Next you smoke the hammies with the curl and then move on to the squat which allows you to involve the most muscle mass possible to push the fried quads and hams even further.
    Last edited by chris mason; 02-10-2013 at 09:30 PM.


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  15. #14
    Moderator Matthew Bryduck's Avatar
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    I'm gonna try is tomorrow and mix it up and use the cambered bar!

    Thanks Chris

  16. #15
    Wannabebig Member starkcb's Avatar
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    I will also give this a shot today. As legs are my favorite to train. and I don't mind a little vomit action either.
    ISSA Certified Fitness Trainer

    HT: 5'11 WT 225

    B: 375 S:500 D:620

    my training log http://www.wannabebig.com/forums/sho...ilder-training

    my gym www.liftstrongrunfast2920.com

  17. #16
    Senior Member gaz90's Avatar
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    Quote Originally Posted by chris mason View Post
    The following is a favorite giant set for legs I used when I was bodybuilding:

    Leg extension to failure 10-12 reps
    Leg press to failure 10-12 reps
    Leg curl to failure 10-12 reps
    Back squat to failure 10-12 reps

    The above were performed sequentially with NO rest between exercises. I had each pre-set and would move as quickly as possible from one exercise to the next. I would do the above for 2 total cycles. If you do it as prescribed you cannot do, or benefit from more. In fact, some people want to puke after just one cycle.
    that looks great. im gonna try that soon just for the hell of it
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  18. #17
    Administrator chris mason's Avatar
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    Quote Originally Posted by gaz90 View Post
    that looks great. im gonna try that soon just for the hell of it
    Do it hard. Balls out! You will like what you get.


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  19. #18
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    Great thread. Any tips on some good workouts for legs without machines?

    I've been trying to get my legs bigger I already had chicken legs to begin with and I only increased this by not working out my legs for 1.5 years while I did only upper body.

  20. #19
    Moderator Matthew Bryduck's Avatar
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    Yes,

    You can do the king of all leg movements which is the squat and lots of them. I personally find 4 sets of 20 reps to be quite the leg builder. There is also lunges, Bulgarian split squats, glue hamstring raises, glute bridges, stiff legged deadlifts, dumbbell hamstring curls, and belt squats. This a good start to punish your legs.

    Quote Originally Posted by method115 View Post
    Great thread. Any tips on some good workouts for legs without machines?

    I've been trying to get my legs bigger I already had chicken legs to begin with and I only increased this by not working out my legs for 1.5 years while I did only upper body.

  21. #20
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    Quote Originally Posted by Matthew Bryduck View Post
    Yes,

    You can do the king of all leg movements which is the squat and lots of them. I personally find 4 sets of 20 reps to be quite the leg builder. There is also lunges, Bulgarian split squats, glue hamstring raises, glute bridges, stiff legged deadlifts, dumbbell hamstring curls, and belt squats. This a good start to punish your legs.
    Ok I do Sqauts,Lunges and SLDL so I think I'm good. My legs have been getting bigger just anything that will help is always welcomed. The main problem is my ass is sticking out a lot. Girls say they like it but I don't.

  22. #21
    Moderator Matthew Bryduck's Avatar
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    Hahahah really? My glutes are huge and you should be proud of them. Most woman would kill for nice glutes, but are afraid of a little hard work.

    Quote Originally Posted by method115 View Post
    Ok I do Sqauts,Lunges and SLDL so I think I'm good. My legs have been getting bigger just anything that will help is always welcomed. The main problem is my ass is sticking out a lot. Girls say they like it but I don't.

  23. #22
    Iplan Iplan's Avatar
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    AGREE! lol Somewhere I saw a sign over a squat rack that said something like, "You can't complain about the shape of your butt if you don't spend some time in this cage."
    Does this pose make my camera look big?

    "We're not as good as we want to be, we're not as good as we should be, but thank God we're not as bad as we used to be..."

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