[quote]solidkhalid wrote:
I’ve found that size is a side effect of strength…[/quote]
aaw Bummer ;(, =) … No but seriosly i would really appriciate it if you KB or someone experienced could help out on what exercises to pick on the leg day if ( Hack squats & 90 degree leg presses are out of the picture for now.
would this work:
Wednesday - Legs (slow negatives!)
Lying Leg Curls - 2x4-8
RDL’s - 2x4-8 (warmup again)
Cybex Leg Press - 2x4-8 (warmup)
Squat - 4x4-8 (1xacc)
so iv removed leg press & hacksquat and iv added squats and 2 more sets aswell does this look alright ?
[quote]solidkhalid wrote:
I’ve found that size is a side effect of strength…[/quote]
aaw Bummer ;(, =) … No but seriosly i would really appriciate it if you KB or someone experienced could help out on what exercises to pick on the leg day if ( Hack squats & 90 degree leg presses are out of the picture for now.
would this work:
Wednesday - Legs (slow negatives!)
Lying Leg Curls - 2x4-8
RDL’s - 2x4-8 (warmup again)
Cybex Leg Press - 2x4-8 (warmup)
Squat - 4x4-8 (1xacc)
so iv removed leg press & hacksquat and iv added squats and 2 more sets aswell does this look alright ?[/quote]
[quote]solidkhalid wrote:
I’ve found that size is a side effect of strength…[/quote]
aaw Bummer ;(, =) … No but seriosly i would really appriciate it if you KB or someone experienced could help out on what exercises to pick on the leg day if ( Hack squats & 90 degree leg presses are out of the picture for now.
would this work:
Wednesday - Legs (slow negatives!)
Lying Leg Curls - 2x4-8
RDL’s - 2x4-8 (warmup again)
Cybex Leg Press - 2x4-8 (warmup)
Squat - 4x4-8 (1xacc)
so iv removed leg press & hacksquat and iv added squats and 2 more sets aswell does this look alright ?[/quote]
[quote]solidkhalid wrote:
I’ve found that size is a side effect of strength…[/quote]
aaw Bummer ;(, =) … No but seriosly i would really appriciate it if you KB or someone experienced could help out on what exercises to pick on the leg day if ( Hack squats & 90 degree leg presses are out of the picture for now.
would this work:
Wednesday - Legs (slow negatives!)
Lying Leg Curls - 2x4-8
RDL’s - 2x4-8 (warmup again)
Cybex Leg Press - 2x4-8 (warmup)
Squat - 4x4-8 (1xacc)
so iv removed leg press & hacksquat and iv added squats and 2 more sets aswell does this look alright ?[/quote]
Why cant you do hack squats with a bar?
[/quote]
Depending on how you’re built those can feel utterly horrible… But yeah, they may be an option (I’d still go with front squats though).
Bar Hacks are more of a deadlift variation too…
[quote]solidkhalid wrote:
I’ve found that size is a side effect of strength…[/quote]
aaw Bummer ;(, =) … No but seriosly i would really appriciate it if you KB or someone experienced could help out on what exercises to pick on the leg day if ( Hack squats & 90 degree leg presses are out of the picture for now.
would this work:
Wednesday - Legs (slow negatives!)
Lying Leg Curls - 2x4-8
RDL’s - 2x4-8 (warmup again)
Cybex Leg Press - 2x4-8 (warmup)
Squat - 4x4-8 (1xacc)
so iv removed leg press & hacksquat and iv added squats and 2 more sets aswell does this look alright ?[/quote]
Front squats > extra sets imo.
[/quote]
That’s what I’d do too. I actually really like the cybex leg press. I think they label it a “squat press.” Feels good and is very knee friendly.
I’m going to have to agree with the front squats if it doesn’t set you back too much. In the same breath, if the cybex leg presses are really hammering your quads, stick to 'em!
[quote]toughlove wrote:
Is it alright to switch the BB rows for Dead’s after sometime ?[/quote]
Something I’ve been feeling lately is that you should just pick whatever exercises you’ve determined to work best for bringing up each body part the way you want and “ride them out.” Meaning you have some staple exercises for each bodypart that are ALWAYS in your routine, which you focus on getting as strong as possible on, while you might switch out some of the other ones every once in a while for some variety.
That said, if you’re doing the routine I outlined you’re already doing RDL’s which, in my experience are superior for hamstring development with barbell rows being superior for upper back development. If you absolutely must do deadlifts I’d swap them in for RDL’s I guess. If you want to do deadlifts because they work very well for your development then by all means go ahead, if you want to do them because you read somewhere that you should, I’d say reconsider and give the other exercises a chance.
I still never understood though how people use deadlifts as a primary upper back movement. To me it would be like a primary glute/hamstring movement.
[quote]toughlove wrote:
Is it alright to switch the BB rows for Dead’s after sometime ?[/quote]
Something I’ve been feeling lately is that you should just pick whatever exercises you’ve determined to work best for bringing up each body part the way you want and “ride them out.” Meaning you have some staple exercises for each bodypart that are ALWAYS in your routine, which you focus on getting as strong as possible on, while you might switch out some of the other ones every once in a while for some variety.
That said, if you’re doing the routine I outlined you’re already doing RDL’s which, in my experience are superior for hamstring development with barbell rows being superior for upper back development. If you absolutely must do deadlifts I’d swap them in for RDL’s I guess. If you want to do deadlifts because they work very well for your development then by all means go ahead, if you want to do them because you read somewhere that you should, I’d say reconsider and give the other exercises a chance.
I still never understood though how people use deadlifts as a primary upper back movement. To me it would be like a primary glute/hamstring movement.[/quote]
Dorian recommends leaving them towards the end of your workout and doing them from a rack. That way you don’t put excess stress on your spine by doing them early with heavy weight and instead of as King says activating your glutes/hams by pulling from mid shin to keep the stress on your back. Personally I’ve found this works best (having done deads in the middle/beggining of my workout in the past), as you can really focus on squeezing at the top as opposed to wasting any energy during the beggining of the lift. Also since your back is already fatigued there is far less chance of injury, which is always a bonus.
[quote]toughlove wrote:
Is it alright to switch the BB rows for Dead’s after sometime ?[/quote]
Something I’ve been feeling lately is that you should just pick whatever exercises you’ve determined to work best for bringing up each body part the way you want and “ride them out.” Meaning you have some staple exercises for each bodypart that are ALWAYS in your routine, which you focus on getting as strong as possible on, while you might switch out some of the other ones every once in a while for some variety.
That said, if you’re doing the routine I outlined you’re already doing RDL’s which, in my experience are superior for hamstring development with barbell rows being superior for upper back development. If you absolutely must do deadlifts I’d swap them in for RDL’s I guess. If you want to do deadlifts because they work very well for your development then by all means go ahead, if you want to do them because you read somewhere that you should, I’d say reconsider and give the other exercises a chance.
I still never understood though how people use deadlifts as a primary upper back movement. To me it would be like a primary glute/hamstring movement.[/quote]
Dorian recommends leaving them towards the end of your workout and doing them from a rack. That way you don’t put excess stress on your spine by doing them early with heavy weight and instead of as King says activating your glutes/hams by pulling from mid shin to keep the stress on your back. Personally I’ve found this works best (having done deads in the middle/beggining of my workout in the past), as you can really focus on squeezing at the top as opposed to wasting any energy during the beggining of the lift. Also since your back is already fatigued there is far less chance of injury, which is always a bonus.[/quote]
So I’ve been doing the routine for a bit, but the leg day is killing me with the volume, or at least the order of exercises. By the time I get to squats I’m spent and I end up not being able to finish the workout…
I dont want to bastardize your routine but how does something like this look?
Or maybe you could provide alternate workout plans for each specific body part to continue the awesomeness of this thread? (JUST A SUGGESTIONNNN)
Squats - 4x6-10 (2)
SLDL/RDL - 4x8-10 (2)
Leg Press - 4x8-10 (2)
Leg Extension - 3x8-10 (2)
Leg Curl - 3x8-10(2)
[quote]CraigGold55 wrote:
So I’ve been doing the routine for a bit, but the leg day is killing me with the volume, or at least the order of exercises. By the time I get to squats I’m spent and I end up not being able to finish the workout…
I dont want to bastardize your routine but how does something like this look?
Or maybe you could provide alternate workout plans for each specific body part to continue the awesomeness of this thread? (JUST A SUGGESTIONNNN)
Squats - 4x6-10 (2)
SLDL/RDL - 4x8-10 (2)
Leg Press - 4x8-10 (2)
Leg Extension - 3x8-10 (2)
Leg Curl - 3x8-10(2)
[/quote]
That should be fine, man. I was just taking a cue from John Meadows about doing ham work first in the leg workout because it does seem to have a positive effect on knee health and hamstring development. Yeah I’ll throw up a couple more this week when I have some time.
[quote]toughlove wrote:
KB how do you mix things up when you hit a plateau on the Max-ot ? change rep range or just change exercises ?[/quote]
Just in case you didn’t see, I like to broaden the rep range to 4-8 as I find it allows for more consistent progress in my experience
Define plateau as it is currently pertaining to you
Are you eating 1.5-2g of protein per pound of your bodyweight and enough calories to slowly gain weight? If not, make sure you’re doing that before you start thinking you’ve plateaued because of the routine you’re doing.
[quote]toughlove wrote:
KB how do you mix things up when you hit a plateau on the Max-ot ? change rep range or just change exercises ?[/quote]
Just in case you didn’t see, I like to broaden the rep range to 4-8 as I find it allows for more consistent progress in my experience
Define plateau as it is currently pertaining to you
Are you eating 1.5-2g of protein per pound of your bodyweight and enough calories to slowly gain weight? If not, make sure you’re doing that before you start thinking you’ve plateaued because of the routine you’re doing.[/quote]
ok ok i get it ya im getting more then enough of protein, didnt say iv hit a plateau, just wonderd how to deal with it if it would occur. Can’t thank you enough for the program tho, im gaining strength like a mad man and hopefully size too
Great thread you have here. Based a lot of my current program on your push/pull/legs 6 days a week split. I was wondering why calves were on back/bicep day but by laziness I didn’t do them on my leg day and found they worked even better on the arm day in-between sets of curls/etc.
Just stopping by to say thanks to KB. Recently switched to the 6 day push/pull/legs split (after 4 months on Big Beyond belief split), and love it! Perfect mix of volume and frequency, at least for me!
I want to thank KingBeef for his work in this thread and the VERY appropriate title. Nothing feels better to type while facepalming then Do this routine instead of that dumb one.
ya im getting more then enough of protein, didnt say iv hit a plateau, just wonderd how to deal with it if it would occur. Can’t thank you enough for the program tho, im gaining strength like a mad man and hopefully size too