I really want to start nailing my legs hard so I can have nice gains and larger thighs and calves. This is my workout:
Calf Raises (Smith Machine):
Any suggestions on what I should add or decrease to have more gains. I was currently following a workout close to WBB #1 but decided that I would like to have a four day split. As of now the split is four days and chest/back is on Monday, legs are on Wednesday, Friday is triceps, biceps, and shoulders, and Saturday is another leg day.
Last edited by sharkall2003; 06-28-2006 at 12:04 PM.
249lbs cutting to 220lbs
In my opinion: I think you have too much going on outside the squat rack. You can target quads by using a narrower stance. Althought weight will suffer, I feel it is worth it. Use a shoulder width stance or narrower and crank your quads. Then do some leg extentions for a good blood mover.
On to hams. base it around your sldls. then do some leg curls for a good pump and leave them.
I'd do varying rep ranges for your squats. 12,10,10,8,6. Or something similar.
I personally feel if you can give a stellar effort on quad extentions and leg curls. Then you haven't squated or deadlifted hard enough.
This of course being MY opinion. Take it with a grain of salt.
biggest problem i see is you're doing too many sets with lighter weight. you need to bump up the intensity here. focus on fewer sets but try to put some more weight on the bar. you're not going to get big quads or hammies squatting or deadlifting less than 200lbs. that's less than your bodyweight if your sig is correct.
I had osgood schlatters syndrome and it really sucked ass. Wasn't able to run, cycle or lift for a few months. Right now all my squats are below parallel.Originally Posted by RBB
249lbs cutting to 220lbs
looks like you just need some time then. a great set of wheels will take anyone years to build. just hit the heavy weights on squats and sldls while maintaining good form. follow up with some leg extensions/leg presses/leg curls and you'll be headed down the right path.
Thanks for the replies. I was doing three sets of squats with four sets of leg presses. Then I decided that I was tired of leg presses because they didn't help me with my stabilizers so I just do squats now. Plus, I like squats a lot more. They're my favorite exercise.
Last edited by sharkall2003; 06-28-2006 at 01:34 PM.
249lbs cutting to 220lbs
:withstupiOriginally Posted by RBB
swap out SLDL for RDL
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I would do more heavy squatting. Warm up, but then hit them heavy.
That or fly to Utah, work legs with Smalls, and cry for the next 4 days when you can barely walk.
What's the point of slowly increasing up with a rep range of 8? You're just tiring yourself out and thus decreasing the poundages you likely could be squatting.
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The squat set up looks similiar to how I train my legs. Everything else is just gravy. I'd suggest adding more sets in for your calves and playing around with the rep range.
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i suggest getting away from the smith machine when doing calf raises, and you a free bar...heres just a preview of what can happen with smith machine:
this happen after the actual set was finished, and in the process of locking the bar in place.
Last edited by shoot4dabigtime; 06-28-2006 at 06:12 PM.
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I honestly think if yo'ure doing sets of 8 continously you're not starting off heavy enough. You could easily be squatting 225 or more if you weren't doing so many sets of 8 to begin with. Try increasing each set by 20 lbs instead of 10. As a general rule of thumb for myself, on big lifts such as bench, dead and squat (if I do them) I increase by 20 lb increments each set and 10 lb increments on other exercises.
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