I used to train legs twice a week, back once, and chest/shoulders the other. But I favoured legs and back over anything else so really spent most of my time doing squats and deadlifts, rows, chins, leg presses, leg curls/extensions and the odd bench press when I could be bothered. I couldn't walk out of the gym properly after a legs session.
Now im pressing more my physique is balancing out.
I did high volume, low frequency and got my squat and deadlift up aswell as adding a lot of muscle to those bodyparts. You do 40 sets a week working the legs, concentrate on your diet and you're going to get stronger and add quality weight. 40 sets might be overkill, but if you're recovering is it really? I think the body can be pushed harder, I pushed mine a lot harder at the start then I do now and reaped the rewards.
40 working sets in 1 sesh is overkill IMO but split across the week i guess it's not to bad, yeahh i'm kind of thinking to train slightly higher volume due to the fact the only muscle that i trained high volume/frequency from day 1 was back....was doing rows/pulldowns/chins every other day and it is by far my most dominant bodypart and paid its dividends.
what do you think of leg presses/extensions I've never done them before. might give them a go as an accessory movement after dl/squat.
I hate training chest too i'm benching like 65x5 yet deadlift 160x4 ;(
40 working sets in 1 sesh is overkill IMO but split across the week i guess it's not to bad, yeahh i'm kind of thinking to train slightly higher volume due to the fact the only muscle that i trained high volume/frequency from day 1 was back....was doing rows/pulldowns/chins every other day and it is by far my most dominant bodypart and paid its dividends.
what do you think of leg presses/extensions I've never done them before. might give them a go as an accessory movement after dl/squat.
I hate training chest too i'm benching like 65x5 yet deadlift 160x4 ;(
Yeah leg presses are excellent for destroying the quads and hamstrings. Leg extensions and curls are good finishing exercises. 4-5 sets of those to finish and I was hobbling out of the gym. Up the pressing volume, or you'll end up like me and all out of sync
Gf wanted to try benching + deadlifting and as the gym was quiet I thought it was a good opportunity.
Struggled with the bench technique but got 35kg up for a few reps. With the deadlift she got the technique down after a couple reps. Did an easy 65kg, reckon she could do 90-100kg had we continued. Maybe another day.
Gf wanted to try benching + deadlifting and as the gym was quiet I thought it was a good opportunity.
Struggled with the bench technique but got 35kg up for a few reps. With the deadlift she got the technique down after a couple reps. Did an easy 65kg, reckon she could do 90-100kg had we continued. Maybe another day.
35kg bench first time is well good! I remember I struggled with the bar the first time I tried.
Essentially my thought is when you're first starting out you'll gain strength anyway, if you're adding weight to the bar, whether you're doing 8-12 reps or 3-5. The other adaptation you're body is primed for is building muscle. I'd want to take advantage of both, which I don't think you get with any of the novice strength programs, regardless of how much milk you drink..
The one thing i'd want to be doing when I first start is hammer myself has hard as possible to reap the most rewards from the adaptation. I don't think a novice strength template does that at all.
This is an interesting way of looking at it. Hadn't really thought of it like that before.
Gf wanted to try benching + deadlifting and as the gym was quiet I thought it was a good opportunity.
Struggled with the bench technique but got 35kg up for a few reps. With the deadlift she got the technique down after a couple reps. Did an easy 65kg, reckon she could do 90-100kg had we continued. Maybe another day.
Amazing, im dragging my mrs to the gym next week! Shes the standard cardio fool atm '30mins x trainer, some stretches and abs' lol.
Had a little deload session yesterday for the bench so nothing of interest to write
SLDL
240kg x 1 280kg x 1
12" Deadlift
0kg-300kg-120kg-300kg-120kg (50kg and 40kg jumps)
I was working all the time, non stop, only time off the step was to put plates on and take them off. Did this for a laugh, might throw it in now and again
140kg x 1 180kg x 1 220kg x 1 250kg x 1 280kg x 1 300kg x 1 - Surprisingly easy all things considered
Had to do a lifting photo shoot, hence the deadlifting, for a local paper for my employer. Bit of publicity for them and in return I'm due a fully funded comp abroad on them.
Only thing is I'll probably be handing in my resignation at the end of the month so probably won't see the benefit lol.