[quote]BONEZ217 wrote:
DevinMcAfee wrote:
I want strong powerful legs but not BIG legs.
Did everyone miss this gem?
When is the last time you saw someone squatting 500 pounds for reps with small legs?
Either give up now or completely ditch everything you think you know about bodybuilding and start listening to the people who have made the most progress (I am not talking about myself)[/quote]
Ha, I think you are misinterpreting what I am trying to say. My goal is not to have a bodybuilders legs, I don’t desire huge honkin quads and hamstrings, I am looking at leg training for functionality. I understand if you want a strong muscle it is going to get bigger, but I would rather focus on strength than size. And suggesting me to give up now is the most worthless thing I have ever heard anyone say, ever. That neither constructive nor is it realistic, I am obviously reading this site because I am serious about my body, maybe not as serious as lot of other people on this site, but still serious compared to 90% of Americans.
Perhaps I should have posted my goals earlier in this thread though and that wouldn’t have come up.
Once again, just to clarify, I look at my legs for strength, not size.
[quote]DevinMcAfee wrote:
Reg Parks Advanced Program for Serious Size and Strength
Using three minute breaks for every exercise but hyperextensions, where I only take one minute breaks in between sets.
Day 1:
Hyperextensions 3x10
Barbell military press 5x5
Weighted pull-ups 5x5
Barbell squat 5x5
Romanian deadlift 5x5
Barbell curl 2x5
Close-grip bench press 2x5
Calf raise 3x12
Day 2:
Hyperextensions 3x10
Bench press 5x5
Barbell bent-over row 5x5
Power clean 5x3
Barbell deadlift 5x5
Dumbbell curl 2x5
Weighted dip 2x5
Calf Raise 3x12
Day 3:
Hyperextensions 3x10
Dumbbell clean and press 5x5
Weighted pull-up 5x5
Barbell squat 5x5
Dumbbell lunge 5x5
Barbell curl 2x5
Close-grip bench press 2x5
Calf raise 3x12
Current stats
Deadlifts: 215 lbs
Squats: 175 lbs (full depth not a ¼ squat)
Bench: 175 lbs[/quote]
You plan on taking three minute ‘breaks’ between sets? Is that what the program calls for? That seems excessive.
[quote]DevinMcAfee wrote:
BONEZ217 wrote:
DevinMcAfee wrote:
I want strong powerful legs but not BIG legs.
Did everyone miss this gem?
When is the last time you saw someone squatting 500 pounds for reps with small legs?
Either give up now or completely ditch everything you think you know about bodybuilding and start listening to the people who have made the most progress (I am not talking about myself)
Ha, I think you are misinterpreting what I am trying to say. My goal is not to have a bodybuilders legs, I don’t desire huge honkin quads and hamstrings, I am looking at leg training for functionality. I understand if you want a strong muscle it is going to get bigger, but I would rather focus on strength than size. And suggesting me to give up now is the most worthless thing I have ever heard anyone say, ever. That neither constructive nor is it realistic, I am obviously reading this site because I am serious about my body, maybe not as serious as lot of other people on this site, but still serious compared to 90% of Americans.
Perhaps I should have posted my goals earlier in this thread though and that wouldn’t have come up.
Once again, just to clarify, I look at my legs for strength, not size.[/quote]
I saw the word ‘functionality’ and immediately realized what I am dealing with here.
Good luck with your goals.
Have fun deadlifting 215 pounds and benching 175.
Oh and just because I am in this kind of mood
I’m 5’7 180 and can touch a basketball rim (not dunk). So much for your functional training.
don’t listen to him devin, he’s just jealous that he had to get all big and muscle-ly from lifting weights.
i totally agree with you man. i’m in the military, and between all that running and ruck marching and obstacle courses, i’d rather not be big b/c then i won’t be functional.
so i’m only 230lbs at 5’10. oh wait…
[quote]Paste42 wrote:
You plan on taking three minute ‘breaks’ between sets? Is that what the program calls for? That seems excessive.[/quote]
Yes, the program does call for 3 minute breaks. It does sound like a lot but the article explains his rationale pretty clearly. It seems to make sense and I have been moving up in every exercise so its working, for now.
that is the link to the article
[quote]I saw the word ‘functionality’ and immediately realized what I am dealing with here.
Good luck with your goals.
Have fun deadlifting 215 pounds and benching 175.
Oh and just because I am in this kind of mood
I’m 5’7 180 and can touch a basketball rim (not dunk). So much for your functional training. [/quote]
I am really proud of you, congratulations on being able to touch the rim. You only need to add about 6 or 7 inches to your vertical to be able to dunk, but thats worth bragging about, I’m sure. 
Those stats I posted earlier are what I rep by the way, not my max. And deadlifting 215 is a lot better than not deadlifting at all.
Some of you guys are intentionally, or at least I hope so, misinterpreting my posts to make yourselves look all high and mighty, in which case I don’t care. Please only post if you have constructive criticism or advice.
Thanks again for those of you who have posted serious replies, I appreciate them.
Yo devin, there is a lot of dicketry going on here and there’s no need for that as this post is very comprehensive. Seriously, why shit on a guy like devin when there is an endless plethora of retards on this site.
5X5 programs can be a pretty good way to increase your 1RM/3RM without totally forgoing functionality. However, if you find yourself plateauing, and you will, switch to a higher rep program that will tax your neural net.
(Big weight+low reps) X (light weight+high reps)= a better lift
[quote]DevinMcAfee wrote:
Those stats I posted earlier are what I rep by the way, not my max. And deadlifting 215 is a lot better than not deadlifting at all.
[/quote]
Sweet! Me too!
[quote]pushmepullme wrote:
DevinMcAfee wrote:
Those stats I posted earlier are what I rep by the way, not my max. And deadlifting 215 is a lot better than not deadlifting at all.
Sweet! Me too!
[/quote]
lol
pwned.
no one’s trying to rip the kid for shits and giggles. but how else can we get his attention away from thinking ‘big’ muscles aren’t ‘functional’ muscles.
[quote]
lol
pwned.
no one’s trying to rip the kid for shits and giggles. but how else can we get his attention away from thinking ‘big’ muscles aren’t ‘functional’ muscles.[/quote]
True, although I believe people are misinterpreting his goals. He already said that he wants to settle around 220, so he’s obviously not trying to become the worlds strongest telephone pole. At 220 he’d have what most people call “big” muscles. You’re argument is based on relativity and when there are people like yourself or that enormous black dude (who post their pics in avatars) i think all hes trying to moderate are your standards.
pwned. haha.
[quote]Schlenkatank wrote:
True, although I believe people are misinterpreting his goals…
…At 220 he’d have what most people call “big” muscles.
[/quote]
you’re right, as soon as he just adds 20 more lbs, he’ll STILL not look like he works out when he wearing a shirt. hell, probably when he’s not wearing a shirt as well.
i’m dissapointed schlenkatank.
like this ----> 
[quote]Schlenkatank wrote:
lol
pwned.
no one’s trying to rip the kid for shits and giggles. but how else can we get his attention away from thinking ‘big’ muscles aren’t ‘functional’ muscles.
True, although I believe people are misinterpreting his goals. He already said that he wants to settle around 220, so he’s obviously not trying to become the worlds strongest telephone pole. At 220 he’d have what most people call “big” muscles. You’re argument is based on relativity and when there are people like yourself or that enormous black dude (who post their pics in avatars) i think all hes trying to moderate are your standards.
pwned. haha.[/quote]
I only posted because he said he wanted powerful legs…
Um, he outweighs me by 40 lbs. And I lied when I said we rep the same weights. I rep higher weights.
At his height, 220 is just starting to barely not look scrawny.
[quote]pushmepullme wrote:
Schlenkatank wrote:
lol
pwned.
no one’s trying to rip the kid for shits and giggles. but how else can we get his attention away from thinking ‘big’ muscles aren’t ‘functional’ muscles.
True, although I believe people are misinterpreting his goals. He already said that he wants to settle around 220, so he’s obviously not trying to become the worlds strongest telephone pole. At 220 he’d have what most people call “big” muscles. You’re argument is based on relativity and when there are people like yourself or that enormous black dude (who post their pics in avatars) i think all hes trying to moderate are your standards.
pwned. haha.
I only posted because he said he wanted powerful legs…
Um, he outweighs me by 40 lbs. And I lied when I said we rep the same weights. I rep higher weights.
At his height, 220 is just starting to barely not look scrawny.
[/quote]
Seriously
I’m 8 inches shorter and I think 220 would define “big” for me. This is a bodybuilding forum.
If the OP doesn’t care about his physique why post in this particular forum?
I am 200 lbs. Why would I lie about that? If i were going to overshoot my weight, why wouldn’t I just overshoot my deadlift and bench?
[quote]BONEZ217 wrote:
If the OP doesn’t care about his physique why post in this particular forum? [/quote]
You are obviously and idiot who cannot read. Before you post again reread every post I have made and rethink what you just said.
Schlenkatank, thank you for your advice for when I hit a plateau. When should I be doing my cardio? Should I incorporate cardio after my workout or should I do it on a completely seperate day from my lifting regimen?
I lift Mon, Thurs, Sat.
Should I be doing cardio after I lift on those days or on one of my off days?
Any intelligent, serious responses are appreciated. Bonez217, you can sit this one out as this is obviously too sophisticated of a request for you.
[quote]HolyMacaroni wrote:
Schlenkatank wrote:
True, although I believe people are misinterpreting his goals…
…At 220 he’d have what most people call “big” muscles.
you’re right, as soon as he just adds 20 more lbs, he’ll STILL not look like he works out when he wearing a shirt. hell, probably when he’s not wearing a shirt as well.
i’m dissapointed schlenkatank.
like this ----> :-([/quote]
Hey Mac, listen here.
As much as I like your refreshing if not hilarious antics, I just can’t try to be negative or hurtful to someone who asks for help and clearly shows they wan’t it. I’m aware that the OP is painfully reminiscent of an untrained pretzel stick, but that’s coming from someone who can bench press 400 pounds. Pull up your pants bro, youre ego’s showing.
I wish you weren’t dissapointed, b/c I still love you and what you did to tuna…
[quote]Schlenkatank wrote:
HolyMacaroni wrote:
Schlenkatank wrote:
True, although I believe people are misinterpreting his goals…
…At 220 he’d have what most people call “big” muscles.
you’re right, as soon as he just adds 20 more lbs, he’ll STILL not look like he works out when he wearing a shirt. hell, probably when he’s not wearing a shirt as well.
i’m dissapointed schlenkatank.
like this ---->
Hey Mac, listen here.
As much as I like your refreshing if not hilarious antics, I just can’t try to be negative or hurtful to someone who asks for help and clearly shows they wan’t it. I’m aware that the OP is painfully reminiscent of an untrained pretzel stick, but that’s coming from someone who can bench press 400 pounds. Pull up your pants bro, youre ego’s showing.
I wish you weren’t dissapointed, b/c I still love you and what you did to tuna…[/quote]
speaking of tuna, where is that chicken anyways?
I think he might be still working on that back flip video.
insert Mac’s hilarious antic here
[quote]
Schlenkatank, thank you for your advice for when I hit a plateau. When should I be doing my cardio? Should I incorporate cardio after my workout or should I do it on a completely seperate day from my lifting regimen?
I lift Mon, Thurs, Sat.
Should I be doing cardio after I lift on those days or on one of my off days?
Any intelligent, serious responses are appreciated. Bonez217, you can sit this one out as this is obviously too sophisticated of a request for you.[/quote]
I’m not what you would call a cardio man, I’m an athlete so I get most of that type of work in naturally.
If you’re trying to burn fat, and I assume you are, I would be trying to stimulate you’re metabolism as often as possible. Do cardio on your off days and see how that goes. This should allow for maximum recovery b/c endurance work tends to kick your body into catabolism for a loooooong time. Cardio after a workout could hamper muscle gains.
Also, I apologize for the aforementioned likeness of your body to a pretzel stick:) Please eat more, and for future reference this type of post is not ideal for an RMP.
yall really are hatin on the guy…look bro, fuck what anybody says…if you know what ur after then that is all that matters…progress is all that matters.
grab that damn bull by the fukin horns and start pinnin ur ass and delts…maybe even quads.
[quote]gdaddypurp wrote:
grab that damn bull by the fukin horns and start pinnin ur ass and delts…maybe even quads.[/quote]
Idiot…these April people have some issues.
[quote]waylanderxx wrote:
Stop doing full body workouts 3x a week, you will never get big off that.
[/quote]
wow
If I didn’t know you were a total retard(read: beginner using steroids), I’d call you a troll.
Total body training or upper/lower split with big compound exercises is the best way to gain mass for the 99% of the training population that’s not developed or efficient enough to prioritize specialization(read: body part split) training.