Thanks.
I trained legs earlier on.. Quick warm up's then..
4 sets of squats.
3 sets of deadlifts
5 sets of lunges
5 sets of leg extensions.
Then cycled about 8 mile different inclines thier after..
I can feel them tonight so am happy with the amount i got in.
Just trying to make sure i keep in a surplus at the moment to try maximise growth.. Bit hard when you add in cycling as it burns a ton of calories. I don't want to eat everything in site which i easily could i want fat gain at a minimum this time.
I will try add those extra exercises in too switch things up.. I genuinely dont enjoy leg day so some new stuff might help. I want them to keep developing with the upper half so needs must!
Thanks
Yes, I had a good friend who cycled a lot and really had a difficult time keeping his weight up at all because he was burning 4,000+ calories on long rides.
Anytime you can turn your routine into a circuit of some sort you can make it a little more interesting/fun.
last week a buddy of mine asked me to work legs and abs for him, so I wrote him a little screw off wod. He threw up and collapsed by the time he was done. it was:
5 rounds of
10 x dumbbell cleans
30 x walking lunges with the same dumbbells
30 x 20lb med ball russian twists
8 x toes to bar.
It took around 25 minutes to complete and it did the job!
I think the 3-5 rep routine for squats is great for building strength and if strength is my only goal I leave well enough alone at that point. but if I'm trying to build mass or cut, then I do something completely different. I aim for the 8-12 rep sets worked into a cycle. a couple times a week I'll include a heavy but low rep movement to boost a different type of response and get the T surging.
so with that above workout I might instead add 3 back squats or 3 cleans at the beginning of the workout and swap the movements around a bit so maybe:
3 cleans
8 toes to bar
10 dumbbell squats
30 dumbbell walking lunges
30 russian twists
for x amount of rounds.