[quote]mr popular wrote:
WELL GEE THAT LOOKS PERFECT I CAN’T THINK OF ANYTHING YOU LEFT OUT! GOOD JOB MAN!!![/quote]
Hahahah.
Chicken legs for dinner anyone ?
mate i play soccer for highest league. my legs are already big enough
[quote]dimitriwilson wrote:
mate i play soccer for highest league. my legs are already big enough[/quote]
Post pics.
Not worrying about legs atm. Need upper body built.
There’s an article on here that’s called something along the lines of “Want big arms? Do more leg work”
Theres more benefit to working legs then you think. But if you want to waste a whole day on basically 1 muscle then more power to ya.
chin-ups > curls
[quote]hardgnr wrote:
There’s an article on here that’s called something along the lines of “Want big arms? Do more leg work”
Theres more benefit to working legs then you think. But if you want to waste a whole day on basically 1 muscle then more power to ya.
chin-ups > curls[/quote]
Only if you haven’t mastered the art of cheating properly on curls.
The amount of size you have gained seems to me that you’ve been training inconsistently and without eating enough, which is pretty much what you already know. Your chest does not seem to be lagging behind particularly. As many people have mentioned seriously bulking and focusing on TBT would be perfect for you at the moment.
Also even though you claim that your legs are already big enough squatting on your session one day would be enough for maintenance, without making the session too taxing (as seriously how hard can 4 curl variations and a few back exercises be for your CNS anway?)
IMO running around does not build big legs unless you are a genetic freak. Relying on your soccer playing to build them is probably a bad idea…
[quote]aussie101 wrote:
The amount of size you have gained seems to me that you’ve been training inconsistently and without eating enough, which is pretty much what you already know. Your chest does not seem to be lagging behind particularly. As many people have mentioned seriously bulking and focusing on TBT would be perfect for you at the moment.
Also even though you claim that your legs are already big enough squatting on your session one day would be enough for maintenance, without making the session too taxing (as seriously how hard can 4 curl variations and a few back exercises be for your CNS anway?)
IMO running around does not build big legs unless you are a genetic freak. Relying on your soccer playing to build them is probably a bad idea…[/quote]
Yeh im working on my legs here and there but not consistently. But after ive built my upper body quite a bit more ill work on my legs…
Thnx for the advice
No problem. Good work for listening to the advice!
If only all the new posters here had such an attitude.
[quote]dimitriwilson wrote:
aussie101 wrote:
The amount of size you have gained seems to me that you’ve been training inconsistently and without eating enough, which is pretty much what you already know. Your chest does not seem to be lagging behind particularly. As many people have mentioned seriously bulking and focusing on TBT would be perfect for you at the moment.
Also even though you claim that your legs are already big enough squatting on your session one day would be enough for maintenance, without making the session too taxing (as seriously how hard can 4 curl variations and a few back exercises be for your CNS anway?)
IMO running around does not build big legs unless you are a genetic freak. Relying on your soccer playing to build them is probably a bad idea…
Yeh im working on my legs here and there but not consistently. But after ive built my upper body quite a bit more ill work on my legs…
Thnx for the advice[/quote]
I’m actually trying to be constructive here, not a dick or anything so if I come off as one, my apologies.
I think a big problem may be sparse nutrition, and truthfully, lack of squats. It’s unreal how much mass squats can help put on your frame, upper and lower body. Plus, you said you were a soccer player, getting stronger legs is only going to make you faster and stronger at soccer. Ask any athlete on this board, squats really translate into sports!
I know you’re really striving for a bigger upper body, but if I’m criticizing your routine (which you asked for,) I’d sayer lower the frequency of your bicep exercises on Monday to save your CNS, and put squats before anything on that day. Remember, the more you stimulate your Central Nervous System (some of the best exercises for that are squats and DLs,) the more muscle growth you’ll have. Anyway, even if you’re only doing something as simple as 5X5 or 1X20 (Read the 20-Rep Squats article!) you’ll have a lot more gains that you’ll realize. Plus, your legs should have enough time to recover for your DL session.
If you DO add in squats and eat properly, you should probably gain a lot of mass with the training volume you’re at right now… but I guess that depends on how many sets per exercise you’re performing.
One last thing, and these are small tips, I’d put your Pec-Dec after the Incline Press, and in your third session I’d DEFINITELY put your shrugs after your DLs.
[quote]SSC wrote:
dimitriwilson wrote:
aussie101 wrote:
The amount of size you have gained seems to me that you’ve been training inconsistently and without eating enough, which is pretty much what you already know. Your chest does not seem to be lagging behind particularly. As many people have mentioned seriously bulking and focusing on TBT would be perfect for you at the moment.
Also even though you claim that your legs are already big enough squatting on your session one day would be enough for maintenance, without making the session too taxing (as seriously how hard can 4 curl variations and a few back exercises be for your CNS anway?)
IMO running around does not build big legs unless you are a genetic freak. Relying on your soccer playing to build them is probably a bad idea…
Yeh im working on my legs here and there but not consistently.
But after ive built my upper body quite a bit more ill work on my legs…
Thnx for the advice
I’m actually trying to be constructive here, not a dick or anything so if I come off as one, my apologies.
I think a big problem may be sparse nutrition, and truthfully, lack of squats. It’s unreal how much mass squats can help put on your frame, upper and lower body. Plus, you said you were a soccer player, getting stronger legs is only going to make you faster and stronger at soccer. Ask any athlete on this board, squats really translate into sports!
I know you’re really striving for a bigger upper body, but if I’m criticizing your routine (which you asked for,) I’d sayer lower the frequency of your bicep exercises on Monday to save your CNS, and put squats before anything on that day. Remember, the more you stimulate your Central Nervous System (some of the best exercises for that are squats and DLs,) the more muscle growth you’ll have. Anyway, even if you’re only doing something as simple as 5X5 or 1X20 (Read the 20-Rep Squats article!) you’ll have a lot more gains that you’ll realize. Plus, your legs should have enough time to recover for your DL session.
If you DO add in squats and eat properly, you should probably gain a lot of mass with the training volume you’re at right now… but I guess that depends on how many sets per exercise you’re performing.
One last thing, and these are small tips, I’d put your Pec-Dec after the Incline Press, and in your third session I’d DEFINITELY put your shrugs after your DLs.[/quote]
Thanks heaps man. You’re a big help/ ty
Chest up, core tight, two second stretch at the bottom.
- Pick one solid routine and stick with is consistently, such as:
-
Eat lots…Protein, Veggies, healthy fats
-
You REALLY dont have enough size on your legs to brag about them via playing SOCCER. You need to train legs…it is half your body. Why not train the left half instead of the right. Once you get some leg mass and a solid base…and further more, grow up, you will understand what we are all saying.
-
Stop been an asshole to everyone. You wont make it very far in life with that attitude.
GJ
i wsnt bein an asshole to anyone, they were being dikheads to me. And im not bragging about my legs. i Just said they are alright, and id rather work my upper body for now
[quote]dimitriwilson wrote:
i wsnt bein an asshole to anyone, they were being dikheads to me. And im not bragging about my legs. i Just said they are alright, and id rather work my upper body for now[/quote]
Okay…fair
You should still include SOME lower work. Understand that other than building your legs leads to a stronger base and will lead to you lifting more on your upper body…training legs INCREASES testosterone and will lead to gains ALL over.
So whats your plan after the recommendations made?
GJ
since im studyin ill prob do lower work once a fortnight… and do the upper body 4 times a week.
Sound good?
Mmmmm. If training lower in its own bugs you, you dont HAVE to do so.
So you workout 4 times a week?
I’d do:
Day 1: Chest
Day 2: Back
Day 3: Off
Day 4: Legs and shoulders
Day 5: Arms
Day 6: Off
Day 7: Off
So you should aim for 6 exercised per session…or less, so for Chest and back days you can do less, cuz its only one muscle group. Sample workout could look like…
Chest:
A. Decline bench 5 sets 6-8 reps
Rest 90 secs
B. Flat DB Press 5sets 6-8 reps
Rest 90 secs
C. Flat DB press to flye 4 sets 8-10 reps
Rest 60 secs
D. Cable Cross Overs 4 sets 10-12 reps
Back:
A. Deadlift (if u know how to do it properly 5 sets 4-6 rep
90 secs rest
B. Reverse Grip Chins 5 sets 6-8 reps
90 secs rest
C. Bent Over BB Row 4 sets 8-10 reps
Rest 90 secs
D. Straight arm pulldown 4 sets 10-12 reps
Rest 60 secs.
On Shoulders and Legs day…seen as you dont want to do too much for legs, do 4 exercises for Shoulders and 2 for legs…eg:
A. Front Squat or Back Squat 5 sets 6-8 reps. 90 secs rest
B. Leg Curl 5 sets 6-8 reps
90 secs rest
C1. Seated Barbell Press 5sets 6-8 reps
Rest 60 secs
C2. Seated lateral raises 5 sets 10-12 reps
Rest 60 secs and repeat C1.
D1. Upright row 4 sets 8-10 reps
As above
D2. Bent over laterals 4 sets 10-12 reps
As above.
Arms:
A. Dips 5 sets 6-8 reps
Rest 90 secs
B. Preacher curl 5 sets 6-8 reps
90 secs rest
C. Lying DB tricep extension 4 sets 8-10 reps
Rest 90 secs
D. DB Hammer curls 4 sets 8-10 reps
Rest 90 secs
E. Rope pushdowns 3 sets 10-12 reps
Rest 60 secs
F. Cable curls 3 sets 10-12 reps
Rest 60 secs
Do abs after every workout…eat lots and after a months I bet u will have gained some mass…make sure you lift properly… and make sure you are getting stronger. If your not, you need to eat more or/and train harder.
Goodluck
GJ
[quote]dimitriwilson wrote:
since im studyin ill prob do lower work once a fortnight… and do the upper body 4 times a week.
Sound good?[/quote]
NO! Are you listening to these guys!! You seem to have a misconception about how all this works. Obviously your previous training has done practically nothing for you due to various reasons. Any of the following will work if you eat right…
Dogcrapp
20 rep squats
5x5
10 x 3
Read up on these and the others suggested by everyone else. Eat, train hard and recover… repeat!!
Be serious and, if you feel the need, start a log and we will all pitch in when needed.
PS>>I’m a soccer player and coach and I know this stuff works
ye im doin weights 4 times a week now. but i have major exams in 4 weeks. then ill have to stop for about 3 weeks. then im back on full serious. eating heaps, exercising and resting good
Bro,
You only need 1 hr a day…4 times a week. Even during exams, you should be able to take that break. I did, all the way through Uni(college) whilst studying engineering with no hickups.
GJ