im fucking struggling with legs at the mo anything would be greatly appreciated
i have just done front squats 4x4
and back squats 4x4 and go up on to my toes after each rep i dont do anything to do with hamstrings (as such) as i do romanian deads these have gave me great strength gains … cheers
This will help:
This one has been known to help with the mind muscle connection.
Make sure to gear up (belt, squat suit, knee wraps, gloves, etc.) before using this beast; it’s a highly advanced piece of equipment.
Arrrr shit i should have known, i posted on the bodybuilding section i forgot it is full of bellends that like to hit off on others to raise self esteme i will go on the strength section…as strong as you look!of course!
[quote]Sosruko wrote:
Arrrr shit i should have known, i posted on the bodybuilding section i forgot it is full of bellends that like to hit off on others to raise self esteme i will go on the strength section…as strong as you look!of course![/quote]
there’s a whole leg thread a few threads below yours
Here a tip:
Try using the search function numbnuts.
Or better yet, tell us a little bit about what you’re currently doing and perhaps you’ll get some advice.
Good job changing your avatar and removing that silly picture of yourself - You looked all of 145 pounds.
I’m sure you’ll be a big hit in the Strength section.
Fucking troll.
[quote]jehovasfitness wrote:
Sosruko wrote:
Arrrr shit i should have known, i posted on the bodybuilding section i forgot it is full of bellends that like to hit off on others to raise self esteme i will go on the strength section…as strong as you look!of course!
there’s a whole leg thread a few threads below yours
[/quote]
Exactly.
But that would require actual work. Keyboard surfing is difficult for the OP.
Kind of like squats apparently.
Here bro. Her’s what I do:
Squats: 6x4-6
leg extension:1x20 (done with a 10 reps max weight)
Romanian deadlifts: 6x4-6
leg curls:1x20 (with a 10 reps max).
That was for heavy leg day. I do another leg workout like that during the week, and everything’s the same except that I do 4x15-20 for squats and deadlifts.
yeh i prob will as i talk a good talk to those that chat the chat…
Guess i didnt put to much of my prs
iam a 155 actually and going to do three times bw dead tomorrow,but squats are fucking slop as i had a "twinge"in my knee hence the romanian deads.
thanks jehovasfitness i will check it.
noted forbes cheers
I dont know,did you go and search those pics or did you already have them on your computer either way get a life immagrant
Back Squat 60%1rmx6 80%1rmx6 90%1rmx2 80%1rmx6 70%1rmx8
Glute/Ham Raises 3x10
RDLs
Leg Press
I do it twice a week. My leg press weight/reps varies and sometimes I do glute/hams while holding a plate other times I just do the 10 explosively. The squat routine has allowed me to add about 20 pounds every 2 weeks. May not be for everyone but it seems to work for me.
[quote]Polish Rifle wrote:
Here a tip:
Try using the search function numbnuts.
Or better yet, tell us a little bit about what you’re currently doing and perhaps you’ll get some advice.
Good job changing your avatar and removing that silly picture of yourself - You looked all of 145 pounds.
I’m sure you’ll be a big hit in the Strength section.
Fucking troll.[/quote]
not a troll
i know this guy. he is a committed lifter, but new to bodybuilding and gaining mass and will go a long way. only just joined T-Nation and still feeling his way around. hasn’t learned the ettique yet. cut him some slack.
sosruka: spend a bit of time looking around and reading old threads/articles.people are a little sensitive around here as this forum in particular attracts a lot of idiots and troll posts.
cheers. ali.
ok i have copied that iwill give it ago very appreciated i normally do low reps but iwill give it ago cheers
cheers al
[quote]alit4 wrote:
not a troll
i know this guy. he is a committed lifter, but new to bodybuilding and gaining mass and will go a long way. only just joined T-Nation and still feeling his way around. hasn’t learned the ettique yet. cut him some slack.
sosruka: spend a bit of time looking around and reading old threads/articles.people are a little sensitive around here as this forum in particular attracts a lot of idiots and troll posts.
cheers. ali.[/quote]
Generally, if someone posts a question like he did on their 5th or 6th post, it screams troll. You apparently know this as well…
My apologies to the OP.
[quote]Polish Rifle wrote:
alit4 wrote:
not a troll
i know this guy. he is a committed lifter, but new to bodybuilding and gaining mass and will go a long way. only just joined T-Nation and still feeling his way around. hasn’t learned the ettique yet. cut him some slack.
sosruka: spend a bit of time looking around and reading old threads/articles.people are a little sensitive around here as this forum in particular attracts a lot of idiots and troll posts.
cheers. ali.
Generally, if someone posts a question like he did on their 5th or 6th post, it screams troll. You apparently know this as well…
My apologies to the OP.
[/quote]
yeah… i know!
Today:
squat:
135x3
185x3
225x3
275x3
belt+wraps
295x3
315x2 guy touched me a bit on the second one
295x2
Front squat:
didn’t get up very high in weight, can’t stabalize the bar on my shoulders for multiple reps. Will do these anderson squat style next time so I can replace the bar after each rep.
Glute ham (stricter then normal)
mex10
me+25x3
mex8
super wide lat pulldown
100x10
120x10
140x10
160x10
180x5
Leg extention
worked up to
265x12
265x9
abs
legs/back width
Squats, work up to a top set of 4-6. Then do a less heavy set for 8-12.
Leg press/hack squat if your knees can take it. Either warm up and do an all-out 20-repper, or do some tough straight sets. Whatever, ultimately doesn’t really matter.
Romanian/stiff legged DL’s, work up to a heavy set or 2.
Lying leg curls, warm up and rest pause, shooting for maybe 15-30 reps total.
Leg extensions, I warm up and do an all out 40-50 rep set.
Just stick to the basics, it all works.
[quote]bugeishaAD wrote:
Squats, work up to a top set of 4-6. Then do a less heavy set for 8-12.
Leg press/hack squat if your knees can take it. Either warm up and do an all-out 20-repper, or do some tough straight sets. Whatever, ultimately doesn’t really matter.
Romanian/stiff legged DL’s, work up to a heavy set or 2.
Lying leg curls, warm up and rest pause, shooting for maybe 15-30 reps total.
Leg extensions, I warm up and do an all out 40-50 rep set.
Just stick to the basics, it all works.
[/quote]
Exactly. Not quite as many high rep stuff for me, but other than that, spot on.