Getting them ABS

Training Bodybuilding
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Sorry,I am back! I was in europe for an extend amount of time. The gomad didn’t work very well for me, I gain 5lb probably 99.7% fat hoping .3% gain! haha

I started doing only isolate exercises for legs and completely fucked up my back. I was out for a week( should be out for a couple months) I have two budging disk c5,c6 a pinch nerve that ran from my neck to left elbow. Still in slight pain. Mind over matter.

I managed to gain 13lb no clue from doing what; I kept eating 350grams of protein 200grams of carbs and some fats. I worked out in the local gym and & hotel gym in europe while I was there.
I was playing around with the amount of reps and doing stretching( holding the weights for that particular category of muscle I was training on) after 3 sets
Increase in leg strength after starting to do only isolate for legs. I was putting 18 45’s started doing low reps and ended up getting 8-12 range after 2 months.

Some pics( bloated a little too much shake)

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Currently weigh 208 in the morning~
Arm looks small in this pic

How often do you switch isolate and compound? I was typically only doing compound

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I want to develop more pec

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Sorry for the crapper

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another

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Good to see you’re still going well!

What does your current routine look like?

Don’t know much about your back etc, but don’t neglect the legs (especially since you don’t see them often in the mirror lol). They can be very deceiving because most mistakenly think that the mass on them is mostly muscle, then they diet down and realise how lagging behind they are (especially hamstrings) :slight_smile:

To put it in perspective, you’ll probably have to make the legs look like they over-power the upper body in the off-season (pants never fit, type of thing)…but when dieted down, they’ll be more in balance with the upper body.

You likely managed to gain weight easily over that period because of the lack of heavy compounds for legs (very energy/calorie intensive, even after training). When you say isolation for legs, what do you mean? If it’s stuff like extensions etc, you need to focus more on meat and potato/multi-joint movements if possible (e.g. high rep squats/leg press…glute ham raises/stiff legged DL’s etc)

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[quote]benjamin1272 wrote:
The previous years I was a little bitch scared to injure myself. Injuring is part of the deal when you go hard( obviously try to minimize) Sloppy techniques or strict whatever gets you to your goal ; )[/quote]

And how is this working out for you? Hmm…

[quote]benjamin1272 wrote:
Injured knee yesterday didnt allow me to do arms yesterday nor legs today?![/quote]

[quote]benjamin1272 wrote:
I started doing only isolate exercises for legs and completely fucked up my back. I was out for a week( should be out for a couple months) I have two budging disk c5,c6 a pinch nerve that ran from my neck to left elbow. Still in slight pain. Mind over matter.
[/quote]

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Injury is a risk when your trying to go all out! Slop technique works but has its cons!

[quote]Scuba steve-o wrote:

[quote]benjamin1272 wrote:
The previous years I was a little bitch scared to injure myself. Injuring is part of the deal when you go hard( obviously try to minimize) Sloppy techniques or strict whatever gets you to your goal ; )[/quote]

And how is this working out for you? Hmm…

[quote]benjamin1272 wrote:
Injured knee yesterday didnt allow me to do arms yesterday nor legs today?![/quote]

[quote]benjamin1272 wrote:
I started doing only isolate exercises for legs and completely fucked up my back. I was out for a week( should be out for a couple months) I have two budging disk c5,c6 a pinch nerve that ran from my neck to left elbow. Still in slight pain. Mind over matter.
[/quote][/quote]

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I do leg extension, squat machine(with plates) two variation of squats, and I also do leg press. Always stretch before working out 10mins and 10 mins bike.

I train legs twice a week at maximum intensity.

The rest I do skull crushers, jm press, incline, floor / bench alternating the presses every other week, and weighted dips. dumbbell press/ fly

I do deadlifts, concentration curls, inclined curls, barbell for back and biceps three sets. I do a lot of stretching in between. I do change up the types of exercises after 3weeks if I am not seeing any improvements. For traps I do the regular barbell with straps 2 sets to start and 1 set at the end of my routine. weighted pull ups every other week.

I do hamstrings every other day w/ abs.

[quote]its_just_me wrote:
Good to see you’re still going well!

What does your current routine look like?

Don’t know much about your back etc, but don’t neglect the legs (especially since you don’t see them often in the mirror lol). They can be very deceiving because most mistakenly think that the mass on them is mostly muscle, then they diet down and realise how lagging behind they are (especially hamstrings) :slight_smile:

To put it in perspective, you’ll probably have to make the legs look like they over-power the upper body in the off-season (pants never fit, type of thing)…but when dieted down, they’ll be more in balance with the upper body.

You likely managed to gain weight easily over that period because of the lack of heavy compounds for legs (very energy/calorie intensive, even after training). When you say isolation for legs, what do you mean? If it’s stuff like extensions etc, you need to focus more on meat and potato/multi-joint movements if possible (e.g. high rep squats/leg press…glute ham raises/stiff legged DL’s etc)[/quote]

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[quote]benjamin1272 wrote:
I do leg extension, squat machine(with plates) two variation of squats, and I also do leg press. Always stretch before working out 10mins and 10 mins bike.

I train legs twice a week at maximum intensity.

The rest I do skull crushers, jm press, incline, floor / bench alternating the presses every other week, and weighted dips. dumbbell press/ fly

I do deadlifts, concentration curls, inclined curls, barbell for back and biceps three sets. I do a lot of stretching in between. I do change up the types of exercises after 3weeks if I am not seeing any improvements. For traps I do the regular barbell with straps 2 sets to start and 1 set at the end of my routine. weighted pull ups every other week.

I do hamstrings every other day w/ abs.
[/quote]

Do you do a high rep set on your squats/leg press (e.g. 12-20)? It’s really effective for legs.

Other than that, keep some consistency in there with exercises (don’t want to be swapping them out every 3 weeks or so). It can take some time before you get the most growth out of an exercise - takes weeks before diet and strength “catch up” and give you a good gaining grove.

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I always do high repetitions for leg workouts except the last set~