DangerDave
Well-known member
Commenting just to hit 3000!!!
Bitch!!! You took that from me in my own thread! Fine dibs on number 4000
Dave's Newest bulk into cut for show. AAS, SLIN and GH
- Thread starter DangerDave
- Start date
Bitch!!! You took that from me in my own thread! Fine dibs on number 4000
puccah8808
Legend
1ifeblood
Well-known member
Hahahahahahahah.
I had the assist...you're welcome!
Wrivest
Well-known member
and not even with a swelfie....fuggin weak!!!
1ifeblood
Well-known member
In for swelfies
NattyForLife
Well-known member
DD's rule: you must post a swelfie!
puccah8808
Legend
What's a swelfie?!
puccah8808
Legend
Oh a swollllllen selfie!!! Hahahah
1ifeblood
Well-known member
Aww shît...I'm all about swelfies!
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Do I get to STAY??
Wrivest
Well-known member
wow....just....wow
puccah8808
Legend
Yassssssss!!
puccah8808
Legend
DangerDave
Well-known member
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My quick swelfie. My coach brought my carbs back up a bit. I was leaning too fast and ending up flat. He cut my cardio back by 50min a week so I don't peak too soon lol. Damn var working too well. Kind of wet today since my carbs bumped slightly
My quick swelfie. My coach brought my carbs back up a bit. I was leaning too fast and ending up flat. He cut my cardio back by 50min a week so I don't peak too soon lol. Damn var working too well. Kind of wet today since my carbs bumped slightly
puccah8808
Legend
Amazing!!!!!!
puccah8808
Legend
Damn you, Dave!!!! I wanted to skip the gym tonight!!!!! 
NattyForLife
Well-known member
More carbs equal better vascularity!!!
DangerDave
Well-known member
Damn you, Dave!!!! I wanted to skip the gym tonight!!!!!
Better not... The iron gods are watching. (And wrivest, fukin creeping in the bushes with binoculars prolly)
Wrivest
Well-known member
he's right
DangerDave
Well-known member
No fats have the largest impact. Go smash a workout and about an hour after your post workout meal eat 7 whole eggs. Watch your veins crawl out from under your skin. The carbs will pull water out from subcontaneous fat into the muscle resulting in thinner looking skin hence the extra vascularity.
NattyForLife
Well-known member
How does the fats increase vascularity.
DangerDave
Well-known member
I will look for the article. During lower bodyfat stages of a prep increased fat results in expansion of blood vessels. It deals with sodium absorption from the fat resulting in larger vessels and tighter skin. I was talking specifically during prep tho. Normal diet vascularity is a result of water retention and sodium which is controlled by carbohydrate consumption say in a regular 40/40/20 split of a 60/20/20 bulk
puccah8808
Legend
Thank you, Dave! I had an amazing session tonight!
Magdalena
Well-known member
Nice guns!!
Yeah, I lean out fast like that too...
In my last week pre show I ate 3kg of all natty pnut butter, ha ha..... It was a damn good treat n it filled me in nicely.....
Magdalena
Well-known member
Damn you, Dave!!!! I wanted to skip the gym tonight!!!!!
Fk that! No skipping gym...lol....
Summer is coming puccah.....
No time to fk around....
Magdalena
Well-known member
DangerDave
Well-known member
The rationalization to skip gym sessions. ^^^ that's how small people and poor physiques do it.
JD stay the fuk out of my thread. You troll, say sarcastic things, and are just plain childish. Go be little somewhere else with your poor outlook on life. In plain and simple English FUK OFF OUT OF MY THREAD
hurdlemaker
Well-known member
DangerDave
Well-known member
Posted this somewhere else. Wanted to share
Figured I would cover some of the foundations, go tos and things I use in my leg workouts.
Always put my heaviest compound lifts at the front of my workout
Focus on constant tension in my quads and hamstrings
Squeeze the **** out of that muscle at the top of every extension
STRETCH between sets
Mid workout exercises focus on supersets, trisets and "deathsets"
Last exercises focus on generating a massive pump to stretch mucle fascia followed by tip number 4.
Consistency, consistency, consistency
On to the good stuff..
Always putting heavy sets in the start of the workout. This allows me to move massive wieght causing overall fatigue and muscle trauma. This makes sure you dig deep down into the muscle fibers for the most stimulation. Exercises include Front Squats, Low Bar Squats, Deadlifts (sumo is my prefered) and sometimes leg press. I focus in the 6-12 rep ranges and it changes every 3-4 weeks.
Focus on constant tension in quads and hamstrings. I dont go A2G every workout because I have to avoid knee issues. I also never lockout my knees at the top of lifts because that transfers weight into my joints and stresses cartiladge.
Squeeze the living **** out of the muscle at the concentric part of movements. Leg extensions will be my example. I stay in a 8-15 rep range and hold at the top for 2-3 seconds. Check your ego at the door and go with a proper weight. Dont try and go heavy as hell. You need a weight that you can do an easy 8-10 reps without fail but it gets hard around 10-12 reps. Those last 3-4 reps it should be hard to hold at the top for 3 seconds. Always go all the way down to stretch and elongate the muscle fibers so they recieve a full stretch and contraction.
STRETCH between sets. Nothing crazy just a 10 second quad stretch. This will keep the muscle fascia stretching and allow more blood flow. That gives a bigger pump and we all know a bigger pump means more nutrients to that muscle resulting in ATP recovery and nutrients for repair. This will help in recover of the next few days and allow for more room for fibers to expand and grow.
Mid workout is my spot for supersets, trisets and my favorite "deathsets". Wont go crazy on explaining this. Start your "death set" heavy and lighten it up to force blood flow and exhaustion. I like to mix in opposing muscle groups to fully pump my whole leg. Quad, ham, quad, both.
Example-
Leg Extensions 8 reps (heavier)
Leg Curls 12 reps (middle weight)
Leg Extension 12 reps (lighter weight)
Seated Machine press 20 reps (feet high on platform for ham activations)
4 rounds
Pump Sets. Simple really something like hack squats, machine leg press, or even front squats or lunges are perfect. Pick a lighter weight you can do 20 times and go to failure 2 times.
Consistency. Dont get leg workout A.D.D and skip around doing all sorts of stuff each leg workouts. Hit the same workout 4-5 times before you start changing things. Track your weight and work on improving and increasing weights in certain areas every workout. lots of people get in that comfort zone and stick to the same warmup weights and working set weights. Try throwing on another 10lbs on that last squat set and next time increase all the squat sets by 5 lbs. To put it in math terms relating to volume... if you are doing 4 sets of 10 thats 40 reps total. If you bump 5lbs for all reps in those 4 sets thats an extra 200lbs moved in a workout in that one exercise. the next week you go up by another 5lbs and so on at the end of a month you can move an additional 800lbs in just 1 area of your workout.
If I missed something or you got a question ask away. I LOVE leg days and my coach has actually scaled down my leg workouts because I will hit them so hard they end up growing faster than the rest of me lol. I live for leg day.
Figured I would cover some of the foundations, go tos and things I use in my leg workouts.
Always put my heaviest compound lifts at the front of my workout
Focus on constant tension in my quads and hamstrings
Squeeze the **** out of that muscle at the top of every extension
STRETCH between sets
Mid workout exercises focus on supersets, trisets and "deathsets"
Last exercises focus on generating a massive pump to stretch mucle fascia followed by tip number 4.
Consistency, consistency, consistency
On to the good stuff..
Always putting heavy sets in the start of the workout. This allows me to move massive wieght causing overall fatigue and muscle trauma. This makes sure you dig deep down into the muscle fibers for the most stimulation. Exercises include Front Squats, Low Bar Squats, Deadlifts (sumo is my prefered) and sometimes leg press. I focus in the 6-12 rep ranges and it changes every 3-4 weeks.
Focus on constant tension in quads and hamstrings. I dont go A2G every workout because I have to avoid knee issues. I also never lockout my knees at the top of lifts because that transfers weight into my joints and stresses cartiladge.
Squeeze the living **** out of the muscle at the concentric part of movements. Leg extensions will be my example. I stay in a 8-15 rep range and hold at the top for 2-3 seconds. Check your ego at the door and go with a proper weight. Dont try and go heavy as hell. You need a weight that you can do an easy 8-10 reps without fail but it gets hard around 10-12 reps. Those last 3-4 reps it should be hard to hold at the top for 3 seconds. Always go all the way down to stretch and elongate the muscle fibers so they recieve a full stretch and contraction.
STRETCH between sets. Nothing crazy just a 10 second quad stretch. This will keep the muscle fascia stretching and allow more blood flow. That gives a bigger pump and we all know a bigger pump means more nutrients to that muscle resulting in ATP recovery and nutrients for repair. This will help in recover of the next few days and allow for more room for fibers to expand and grow.
Mid workout is my spot for supersets, trisets and my favorite "deathsets". Wont go crazy on explaining this. Start your "death set" heavy and lighten it up to force blood flow and exhaustion. I like to mix in opposing muscle groups to fully pump my whole leg. Quad, ham, quad, both.
Example-
Leg Extensions 8 reps (heavier)
Leg Curls 12 reps (middle weight)
Leg Extension 12 reps (lighter weight)
Seated Machine press 20 reps (feet high on platform for ham activations)
4 rounds
Pump Sets. Simple really something like hack squats, machine leg press, or even front squats or lunges are perfect. Pick a lighter weight you can do 20 times and go to failure 2 times.
Consistency. Dont get leg workout A.D.D and skip around doing all sorts of stuff each leg workouts. Hit the same workout 4-5 times before you start changing things. Track your weight and work on improving and increasing weights in certain areas every workout. lots of people get in that comfort zone and stick to the same warmup weights and working set weights. Try throwing on another 10lbs on that last squat set and next time increase all the squat sets by 5 lbs. To put it in math terms relating to volume... if you are doing 4 sets of 10 thats 40 reps total. If you bump 5lbs for all reps in those 4 sets thats an extra 200lbs moved in a workout in that one exercise. the next week you go up by another 5lbs and so on at the end of a month you can move an additional 800lbs in just 1 area of your workout.
If I missed something or you got a question ask away. I LOVE leg days and my coach has actually scaled down my leg workouts because I will hit them so hard they end up growing faster than the rest of me lol. I live for leg day.
Matthersby
Well-known member
What the fu¢k happened to your biceps, bro! Your peaks are insane! Blown away right now. Need a few before after shots.
1ifeblood
Well-known member
That looks pretty similar to the workout I developed and just started last week. Same ideas but not nearly as "fine-tuned" as yours. Of course I'm no where near your level of fitness so at this point simpler is better for me.
DangerDave
Well-known member
I dunno man. They just grew I guess. Haha must be something to do with lifting I guess
DangerDave
Well-known member
That looks pretty similar to the workout I developed and just started last week. Same ideas but not nearly as "fine-tuned" as yours. Of course I'm no where near your level of fitness so at this point simpler is better for me.
Simpler sometimes ain't better bro. Maybe you just need to hammer da livin fuk outta your legs? What if they respond to stupid amounts of volume like mine? All I'm saying is don't cut yourself short. For the advanced or "level" of fitness.... You are what ever level you train at. Advanced training, habits and mindset produce advanced results. At what point do you reach that? You don't just wake up advanced brosef, you decide to be. Kill yourself in the gym. Give your body 2 options... GROW OR DIE! it will grow before it dies trust me. There will just be so e sore days lol
1ifeblood
Well-known member
Right on bro...motivating stuff! I think the program I'm doing is pretty intense. Definitely the most intense I've ever done before. I'm definitely trying to push it to that next level. I WILL say that this being the first week on this program I was sore as FÛCK lol! I didn't know how I would be able to do my workouts but I'd just start with some nice warm-up sets to get the blood flowing and before long I was killing it! I'm excited to see what next week brings...significant PRs most likely!
DangerDave
Well-known member
Right on bro...motivating stuff! I think the program I'm doing is pretty intense. Definitely the most intense I've ever done before. I'm definitely trying to push it to that next level. I WILL say that this being the first week on this program I was sore as FÛCK lol! I didn't know how I would be able to do my workouts but I'd just start with some nice warm-up sets to get the blood flowing and before long I was killing it! I'm excited to see what next week brings...significant PRs most likely!
That's what I like to hear bro! Kill that sh*t, eat a lot and get that sleep. I take recovery to a whole new level haha. I don't do ANYTHING, walk fast, I take the elevator, stopped riding bmx anything that requires energy out of the gym I stopped. Except sex that don't count.. I need that.
booneman77
Legend
This thread has single handedly changed my mental state on leg day. I just got back from my second leg day of the week and added just about every exercise and weight I could find to absolutely punish those things. Then leg pressed with 3 plates per side until I couldn't move ha. Didn't even count but I couldn't get my legs off the self without pulling them. Getting out of the machine was even worse. Thank you all for this.
DangerDave
Well-known member
^^^ this is what I love to hear. Nothing is more rewarding than brutal, sadistic, fuk the world punishment leg days. Don't get me wrong I enjoy a good bicep pump or feeling hulk with a great back pump but.... I LOVE pulling over on my way home after legs because I spasmed so hard I can't push the pedals. That's winning. Plus hammering out legs will make ALL of you grow. It's been proven again and again that leg training signals the body to release GH to repair/recover resulting in overall growth. My belief is that 2 leg days a week as long as the other bodyparts are spread evenly inbetween them will result in more overall growth than any other split
1ifeblood
Well-known member
Hey Dubba D...I know you're prolly busy as fûck with contest prep, food prep, log...err...prep, but if you find yourself bored enough to swing over to the log I'm running right now and take a glance at the workout I'm doing, food, etc...your opinion would be greatly appreciated. I got a lot of these guys (and gals) over there giving me their support and advice, and I'm loving them for it...but another mind in the mix never her nobody (especially one as knowledgeable as yours). I'll throw a mention in my thread, feel free to check it out!
Hyde
Legend
When we were walking into the expo center a few wks ago for my meet early saturday morning, there was a couple skinny little douches ahead of us w/ NO legs to speak of, compared to all the rest of us with thick ole trunks, & I pointed these 'bench-only' competitors out to my gf.
She looks at me and says, "Hashtag: Don't skip legday" lmao. It was priceless. Why would you enter a sport where all 3 lifts rely heavily on legs & only compete in benchpress? Cool, you get ONE event. What a boring way to spend 10 hours. I lift lower body 2x/wk, because that's what it takes if you want the best results you can reap.
booneman77
Legend
The biggest fact is that working those legs will also help your bench grow just due to the increased hormone output. There's just no way to max your potential without good round training. The body works as a whole not as parts
DangerDave
Well-known member
I will wander over man. What area is it in? Throw a link in here if you can
hardwork25
Well-known member
Dave did you try to pm me? Cleared my inbox...
1ifeblood
Well-known member
Since you gave me a go ahead I will throw a link in...in case anybody else wants to wander over.
The more the merrier! I've just finished my first week of an 8 week Test P/Tren A cycle and am ALL about the support that you can only get from the awesome AM community.Invalid Link Removed
Chuckj1973
New member
Fukin awesome bro, thanks for posting this up. I beat the sh!t out of my legs but still struggle with growth. My strength is going up, but not size. I'm going to give your method a try and see how I respond.
DangerDave
Well-known member
Focus on skin splitting pumps man. I won't go all scientific but massive lactic acid build up (from huge pumps) signal the brain for a massive GH pulse. This is a huge reason for growth. The stretch between sets upregulates IGF-1 receptors. GH pulse+Calories (insulin spike post workout)= massive IGF levels. That's absorbed by those receptors you just upregulated. The result? Growth
hardwork25
Well-known member
Focus on skin splitting pumps man. I won't go all scientific but massive lactic acid build up (from huge pumps) signal the brain for a massive GH pulse. This is a huge reason for growth. The stretch between sets upregulates IGF-1 receptors. GH pulse+Calories (insulin spike post workout)= massive IGF levels. That's absorbed by those receptors you just upregulated. The result? Growth
I love when you talk dirty. Gets my panties soaked.
Seriously, learning a lot bro keep teaching.....