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Workout to focus on leg mass

kisaj said:
I'm at a loss as to why jaces came into this thread trying to throw knowledge around, only to use his age as an excuse when he was called on it. Maybe sit back and read threads more and participate less.
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Just saying that what I know isnt based off of text books and collage material , just magz and talking to people ,, at least I am nt afraid to admit I have a lot to learn ,, but its this sort of pointless arguments on who is beter and who is best thats hindering kids to learn , rather than preaching and ''and trying to out do a teenager'' why dont you try to teach?? But its easier to sit behind your desktop and rant about stuff ,, I am nt trying to be disrespectful here , but why nt kep an open mind and try learning other perspectives on a topic ??
 
jaces said:
Just saying that what I know isnt based off of text books and collage material , just magz and talking to people ,, at least I am nt afraid to admit I have a lot to learn ,, but its this sort of pointless arguments on who is beter and who is best thats hindering kids to learn , rather than preaching and ''and trying to out do a teenager'' why dont you try to teach?? But its easier to sit behind your desktop and rant about stuff ,, I am nt trying to be disrespectful here , but why nt kep an open mind and try learning other perspectives on a topic ??
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There aren't different perspectives here this is science not philosophy.

And you pretty much just said you are using bro science which won't work here.

We have all been where you are my man just keep reading and learning and one day you will be teaching somebody else. Good luck
 
Ok so here's my new routine I've made up

Here's a sample of what I'm thinking of doing please let me know if this is better.

First exercise - 4 working sets, reps range 12, 10, 8, 6
Secondary exercises - 3 working sets, rep range 12, 10, 8

SUNDAY (Chest, shoulders, triceps)
One warm-up set at 50% and one at 70% 10 reps
* Incline press-(pectoralis major)
* Bench press-(pectoralis major)
* Bent-arm fly-(pectoralis major)
* Seated press (no warm-up because shoulders get warmed up with chest work)-(deltoids)
* Dumbbell lateral raises- dumbbell or cable-(medial deltoids)
* Triceps extensions (no warm up because triceps get warmed up during chest and shoulder work)-(triceps)
* Triceps press-downs-(triceps)

MONDAY (Legs) DAY 1
* Sit-up crunches 2 sets
One warm-up set at 50% and one at 70% 10 reps
* Back squats (quadriceps, hamstrings and gluteals)
* Stiff leg Deadlift-(hamstrings and gluteals)
* Leg extensions-(quadriceps)
* Lunges-(hamstrings)
* Leg curls-(hamstrings)
* Standing heel raises-(gastrocnemius)

WEDNESDAY (Back and Biceps)
One warm-up set at 50% and one at 70% 10 reps
* Lat pulldowns-(latissimus dorsi)
* Seated row-(latissimus dorsi and rhomboids)
* Bent-over row-(latissimus dorsi)
* Upright row-(trapezius)
* Bent-over dumbbell raises-(rear deltoids)
* Biceps curls-(biceps)
* Preacher curls-(biceps)

THURSDAY - legs day 2
* Hack Squat 3×12 (quadriceps, hamstrings and gluteals)
*Floor Deadlift - sets of 5 with weight pyramiding up until a 5 rep max (hamstrings, gluteals and quads)
*Smith Machine Squats 3×15 (quadriceps focus)
*Seated Hamstring Curls 3×10 (hamstrings)
*Seated Calf Raise (gastrocnemius and soleus)
* Band foot flexion (tibialis anterior)

TUESDAY, THURSDAY, SATURDAY (Abdominals, Lower Back)
3-4 sets each.
* Twisting trunk curls- 20-25 reps-(abdominals)
* Sit-up crunches- (feet up)- 20-25 reps-(abdominals)
* Trunk curls- 20-25 reps-(abdominals)
* Back raises- 12-15 reps-(erector spinae)

CARDIO 3-4 TIMES A WEEK
* HIT
* Slow steady walk on treadmill
* Full body circuit / tabata
* Swimming
 
What About Your sterocliomastoid, or pec minor, or upper, mid, and lower trap, your rear delts, gluteus minimus, tensor fascae femoral, etc.


Don't get caught up in body parts as you will spin yourself deeper and deeper into a pit of nowhere. The biggest failure of splits is where does a squat go as it works upper and lower body, front and back muscles. Where does a deadlift go? Back or leg day, as it uses both. Where do you work traps? Shoulder or back day.
Focus on movements and making those movements stronger and you will hit the entire body without worries.
 
The way I see it, there are only a handful of movements that deserve their own attention:
Squat
Deadlift
Bench
OHP
Dips
Rows
Pull-ups

Everything else is primarily assistance work to build the aforementioned lifts.
 
I like the kiss principle (keep it simple stupid) just follow a proven program and stick with it for awhile

When you get more advanced and start to learn your body a little more then make tweeks here and there to a program but its lifting not rocket science focus on big lifts eat sleep eat more.


(Proven program does not mean something you found in a bb mag)
 
Rodja said:
The way I see it, there are only a handful of movements that deserve their own attention:
Squat
Deadlift
Bench
OHP
Dips
Rows
Pull-ups

Everything else is primarily assistance work to build the aforementioned lifts.
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I don't see any other way to see it.
 
Ok so you don't see this program working? I thought it cover the major muscles and after 12 weeks I could re look it and see what I need to focus more on.

Squat
Deadlift
Bench
OHP
Dips
Rows
Pull-ups

Those are all in my plan besides pull-ups which I could incorporate on the weekends with a full body workout
 
jaces said:
Isnt strength mre of a neuro adaption then hypertrophy of the muscle?
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Yes and no. You're making it seem black and white when there's a lot of carryover. A bigger muscle has the potential to be a stronger muscle. There was also a recent study showing that bar speed influences sarcoplasmic hypertrophy.
 
Rodja said:
Yes and no. You're making it seem black and white when there's a lot of carryover. A bigger muscle has the potential to be a stronger muscle. There was also a recent study showing that bar speed influences sarcoplasmic hypertrophy.
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Do u knw what bar speed was usd and wht was optimal??
 
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