Well, im considering competing again come late september. since my show in november ive been meticulously tracking calories and gradually building my metabolism and staying reasonably lean. while i think ive made decent progress, im still not happy where my legs (quads and hams) are at. Ive been considering doing and end of off season leg blast to see if i can’t add some last minute size to them.
i was thinking this would only last 4 weeks max (maybe only three)
my idea was to maybe train them three times a week something like this:
mon- legs
tuesday- Chest/Back
Wednesday-0ff
thursday- Legs
Friday- Shoulders/ arms
Saturday- Legs
Sunday- off
do you guys think this is something worth trying? or am i just being foolish here? i think id keep the volume around 15-18 work sets/leg session-- obviously id vary rep ranges and stuff for each different day.
ive already decided when i go to pre contest dieting that i will train legs 2x a week.
any thoughts?
how many times do you train legs currently? if only once a week, then it might be a bit ambitious to jump from 1 to 3
I train legs 2x a week and im on the sterons
I think it would be better to gradually increase the frequency so to go from legs 1x/week to 2x/week for a couple of weeks then to 3x/week for a few weeks, might also be an idea to back off again to 1x/week while still in a caloric surplus before the diet starts.
Are you hitting quads and hams every session or one session emphasis on hams, one session quads?
yes ive already been training legs 2x
one heavy day
one “pumping” day
i think you guys may be right though, although ive been training them 2x a week since decemeber now some knee pain is creeping up on me
If possible, you could do sled drags for extra volume?
[quote]GrindOverMatter wrote:
yes ive already been training legs 2x
one heavy day
one “pumping” day
i think you guys may be right though, although ive been training them 2x a week since decemeber now some knee pain is creeping up on me[/quote]
do u wear knee sleeves/wraps?
[quote]RATTLEHEAD wrote:
If possible, you could do sled drags for extra volume? [/quote]
im hoping to use stuff like that for my next preps cardio
want to try and avoid hrs of steady state cardio as it tends to emaciate my legs
[quote]Mr. Walkway wrote:
[quote]GrindOverMatter wrote:
yes ive already been training legs 2x
one heavy day
one “pumping” day
i think you guys may be right though, although ive been training them 2x a week since decemeber now some knee pain is creeping up on me[/quote]
do u wear knee sleeves/wraps?[/quote]
I dont, this is first time ive ever had any problems with knees though, so maybe its time to consider some
what do you use, walkway?
[quote]GrindOverMatter wrote:
[quote]RATTLEHEAD wrote:
If possible, you could do sled drags for extra volume? [/quote]
im hoping to use stuff like that for my next preps cardio
want to try and avoid hrs of steady state cardio as it tends to emaciate my legs[/quote]
Thats exactly what I’m doing this prep.
30 mins of just walking with my sled and weights around the field after each upper body session.
Has your legs grown noticeably at all after your prep?
[quote]RATTLEHEAD wrote:
[quote]GrindOverMatter wrote:
[quote]RATTLEHEAD wrote:
If possible, you could do sled drags for extra volume? [/quote]
im hoping to use stuff like that for my next preps cardio
want to try and avoid hrs of steady state cardio as it tends to emaciate my legs[/quote]
Thats exactly what I’m doing this prep.
30 mins of just walking with my sled and weights around the field after each upper body session.
Has your legs grown noticeably at all after your prep?[/quote]
i definitely think they have–but they were very stringy at my contest-- right now they have an ok combination of separation and size—but to balance out my physique they need more size yet
[quote]GrindOverMatter wrote:
[quote]Mr. Walkway wrote:
[quote]GrindOverMatter wrote:
yes ive already been training legs 2x
one heavy day
one “pumping” day
i think you guys may be right though, although ive been training them 2x a week since decemeber now some knee pain is creeping up on me[/quote]
do u wear knee sleeves/wraps?[/quote]
I dont, this is first time ive ever had any problems with knees though, so maybe its time to consider some
what do you use, walkway?
[/quote]
I have both sleeves and wraps from elitefts.
recently ive started to gear my training more around focusing only on the muscles working… and by that I mean doing shit where I don’t have to focus on things such as “not getting injured”
e.g. for chest I do flat DB floor press, for squats… now I use the safety bar squat, I just let it rest on my shoulders (it doesn’t need to be held in place) and I hang one of my chains on the rack and hold onto it/pull myself up to “spot” myself
now I can go to failure (and past failure) on as many sets as I want, doing my reps with the slowest negatives imaginable and not have to worry about having to bail out of under the bar.
It also helps me direct my focus to the muscles that I want to train whether they be glutes/quads etc… and pre-fatigue the fuck out of my hamstrings, glutes, adductors etc… with other lifts and not lose much if anything off my squats
[quote]Mr. Walkway wrote:
I train legs 2x a week and im on the sterons[/quote]
OMG! You’re a cheater! /sarcasm
[quote]johnman18 wrote:
[quote]Mr. Walkway wrote:
I train legs 2x a week and im on the sterons[/quote]
OMG! You’re a cheater! /sarcasm[/quote]
u gunna make me my own thread?
thanx walkway
i actually doing fine with the multtiple leg days until i started to add in heavy bulgarian split squats–they did a number on my left knee pretty fast it would seem. great movment but i guess it was too much for me
[quote]GrindOverMatter wrote:
thanx walkway
i actually doing fine with the multtiple leg days until i started to add in heavy bulgarian split squats–they did a number on my left knee pretty fast it would seem. great movment but i guess it was too much for me[/quote]
yeah my leg training is basically just
ham curls, adductor machine, back squats, lunges, and RDL’s these days… don’t really see that changing anytime soon unless my gym gets a hack squat machine which is unlikely
[quote]Mr. Walkway wrote:
[quote]GrindOverMatter wrote:
thanx walkway
i actually doing fine with the multtiple leg days until i started to add in heavy bulgarian split squats–they did a number on my left knee pretty fast it would seem. great movment but i guess it was too much for me[/quote]
yeah my leg training is basically just
ham curls, adductor machine, back squats, lunges, and RDL’s these days… don’t really see that changing anytime soon unless my gym gets a hack squat machine which is unlikely[/quote]
i love the hacksquat drop sets
i was using the adductor machine for a while to on my pumping day-- but i subbed it for the split squats because i wanted to hit the glutes harder
it gave me crazy ass DOMS for a while haha, anyways im thinking it may be too little to late/ too stupid to do anything crazy to try and bring them up now. Perhaps the focus should be keeping as much size as possible if i do this show.
[quote]Mr. Walkway wrote:
[quote]johnman18 wrote:
[quote]Mr. Walkway wrote:
I train legs 2x a week and im on the sterons[/quote]
OMG! You’re a cheater! /sarcasm[/quote]
u gunna make me my own thread?[/quote]
No, you’re not an asshole, hypocrite, skater boi ;). On a side note, I regret making that thread, quite immature of me.
Sorry to hijack your thread Grind. I wish I could put some input but I just got back into doing legs after some minor injuries. Good luck with your next prep tho!
[quote]GrindOverMatter wrote:
[quote]Mr. Walkway wrote:
[quote]GrindOverMatter wrote:
thanx walkway
i actually doing fine with the multtiple leg days until i started to add in heavy bulgarian split squats–they did a number on my left knee pretty fast it would seem. great movment but i guess it was too much for me[/quote]
yeah my leg training is basically just
ham curls, adductor machine, back squats, lunges, and RDL’s these days… don’t really see that changing anytime soon unless my gym gets a hack squat machine which is unlikely[/quote]
i love the hacksquat drop sets
i was using the adductor machine for a while to on my pumping day-- but i subbed it for the split squats because i wanted to hit the glutes harder
it gave me crazy ass DOMS for a while haha, anyways im thinking it may be too little to late/ too stupid to do anything crazy to try and bring them up now. Perhaps the focus should be keeping as much size as possible if i do this show.[/quote]
I use hip thrusts (modified glute bridges) to hit dem cheeks
[quote]johnman18 wrote:
[quote]Mr. Walkway wrote:
[quote]johnman18 wrote:
[quote]Mr. Walkway wrote:
I train legs 2x a week and im on the sterons[/quote]
OMG! You’re a cheater! /sarcasm[/quote]
u gunna make me my own thread?[/quote]
No, you’re not an asshole, hypocrite, skater boi ;). On a side note, I regret making that thread, quite immature of me.
Sorry to hijack your thread Grind. I wish I could put some input but I just got back into doing legs after some minor injuries. Good luck with your next prep tho![/quote]
I ride a razor scooter to the gym
[quote]Mr. Walkway wrote:
[quote]GrindOverMatter wrote:
[quote]Mr. Walkway wrote:
[quote]GrindOverMatter wrote:
thanx walkway
i actually doing fine with the multtiple leg days until i started to add in heavy bulgarian split squats–they did a number on my left knee pretty fast it would seem. great movment but i guess it was too much for me[/quote]
yeah my leg training is basically just
ham curls, adductor machine, back squats, lunges, and RDL’s these days… don’t really see that changing anytime soon unless my gym gets a hack squat machine which is unlikely[/quote]
i love the hacksquat drop sets
i was using the adductor machine for a while to on my pumping day-- but i subbed it for the split squats because i wanted to hit the glutes harder
it gave me crazy ass DOMS for a while haha, anyways im thinking it may be too little to late/ too stupid to do anything crazy to try and bring them up now. Perhaps the focus should be keeping as much size as possible if i do this show.[/quote]
I use hip thrusts (modified glute bridges) to hit dem cheeks[/quote]
I really need to work on my glutes but dam I can’t bring myself to do hip thrusts at the gym.