This is a Q&A I got off of a newsletter that was emailed to me. Some educated expert answers reader questions. Take a look at these two and tell me what you think:
My legs won?t Grow! I have been training in the 6-8 rep range and my leg workout looks like this:
Squats 4 Sets( 1st 135x12) (2nd 225x10) (3rd 315x8) (4th 405x4)
Leg Press (3 sets of 8) Hack Squats (3 sets of 6-8) Leg Extensions (3 Sets of 12)
I have done other things and they just won?t grow. Please help!
ANSWER: I like high reps for legs especially if you are not genetically gifted to have thick legs. By saying high reps, I mean 20-30 reps with as heavy weight as possible. You should also stretch the hamstrings, glutes, quadriceps and calves in order for them to grow?this is very important. I have a lot of my clients perform stationary lunges. This is a very effective exercise for the entire lower body. Last but not least, performing cardio on a bike may help with leg growth.
QUESTION: I want deep, defined abs. Should I add heavy resistance to my ab exercises?
ANSWER: I would not use heavy resistance on abs. You want your abs to be more conditioned rather than large and bulky. High reps are a must for abs in my opinion. You can also try sprints, 10-15 reps, 30-40 yards, 2-3 days per week."
Well... have fun with this. I'd love to hear some reaction from some of our T-Nation writers.