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  1. #1
    Deezuhl is offline Anabolic Member
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    FVck you Swolecat!!!!

    Holy sh1t..... I did the swolecat leg "protocol" on sunday and I cant walk today any better than monday, WTF??? I almost had to call in to work on tuesday since i walk at my job all day. I was hobbling around like a 90yr old with arthritis. Swole isnt joking when he says if you do the proper exercises and utilize the proper techniques there is no way to work the same body parts more than 1 time per week or atleast 6 days. I'm crossing my fingers that the pain will subside by sunday so i can torment myself all over again!!!

    btw.. sorry for the title swole. I have just been cursing you all week and needed to vent!!!

  2. #2
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    Sounds good can anyone link me? I'm being lazy and don't want to do a search

  3. #3
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    bump on the laziness and if anyone knows where his arm workout is please thanks

  4. #4
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    Today's "OBVIOUS" training reminder!!

    Think thats the arm one you wanted.

  5. #5
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    thanks man

  6. #6
    needmorestrength's Avatar
    needmorestrength is offline Anabolic Member
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  7. #7
    Deezuhl is offline Anabolic Member
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    Quote Originally Posted by needmorestrength
    I couldnt find it myself. I printed it. thanks. good luck guys

  8. #8
    HOLLYWOOD's Avatar
    HOLLYWOOD is offline Senior Member
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    would you say that 15-20 reps for squats is the ideal rep range for this exercise? or is this just to spark new growth once you've hit a plateau???

  9. #9
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by Fat Mike
    Holy sh1t..... I did the swolecat leg "protocol" on sunday and I cant walk today any better than monday, WTF??? I almost had to call in to work on tuesday since i walk at my job all day. I was hobbling around like a 90yr old with arthritis. Swole isnt joking when he says if you do the proper exercises and utilize the proper techniques there is no way to work the same body parts more than 1 time per week or atleast 6 days. I'm crossing my fingers that the pain will subside by sunday so i can torment myself all over again!!!

    btw.. sorry for the title swole. I have just been cursing you all week and needed to vent!!!
    Glad to hear you enjoyed it.

    Remember to STRETCH after you workout, and to stretch a bit in the a.m., preferably after a mild cardio session to bring blood to those areas.

    ~SC~

  10. #10
    Deezuhl is offline Anabolic Member
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    Quote Originally Posted by SwoleCat
    Glad to hear you enjoyed it.

    Remember to STRETCH after you workout, and to stretch a bit in the a.m., preferably after a mild cardio session to bring blood to those areas.

    ~SC~
    i stretched after the leg curls and ext but dont think i did @ the end. i just wanted to get the hell outta there and drink my PWO shake!!!

  11. #11
    phwSSJ's Avatar
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    hmm...

    very similar to what I do except I like to do leg press drop set at the end starting with 10 plates on each side.

    After that I have to wait like 15 min before I can get up and walk again.

    Good stuff ~SC~

  12. #12
    phwSSJ's Avatar
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    Quote Originally Posted by SwoleCat
    Glad to hear you enjoyed it.

    Remember to STRETCH after you workout, and to stretch a bit in the a.m., preferably after a mild cardio session to bring blood to those areas.

    ~SC~

    what you think about stretching in between sets or at least each station?

    bringing blood to the area should help the healing process, is that you logic
    or is it to prevent injury from stretching something cold.....or both?

  13. #13
    SwoleCat is offline AR Hall of Fame
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    A bit of both, but more-so for the stretching cold/warm fully elongating reasons.

    I'd only stretch a few times during the warm-up sets.

    ~SC~

  14. #14
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    How does stretching help, my guess is the nutrients from food we eat are carried around the body via blood cells and therefore when stretching and sending blood to the muscles it send nutrients direct to the muscle ???

  15. #15
    Ridla's Avatar
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    More amino acid distribution by stretching

  16. #16
    zuke's Avatar
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    more stretching, especially after a little cardio to get the blood flowing will help with the lactic acid that is in your muscles the next day

  17. #17
    SwoleCat is offline AR Hall of Fame
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    Yeah, and you should try to stretch nearest the most attractive young lady while she stretches too.

    Stretch out and touch someone!



    ~SC~

  18. #18
    phwSSJ's Avatar
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    Quote Originally Posted by zuke
    more stretching, especially after a little cardio to get the blood flowing will help with the lactic acid that is in your muscles the next day

    Blood lactate levels return to normal within avg of 15 min after exercise.
    The soreness you feel is not lactic acid, it is your muscles being tore up!

    Stretching and being flexible also helps your posture ( good posture = happy bones, joints, and muscles)
    and reduces risk of injury.

  19. #19
    HOLLYWOOD's Avatar
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    swole, are the 15-20reps per set for legs used as a shocking method that you do, one is this your regular leg routine for mass...?

  20. #20
    SwoleCat is offline AR Hall of Fame
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    Regular routine for me.

    The weight goes up, yes, but the reps stay in that range.

    It's what works best for my leg mass, and for most actually.

    ~SC~

  21. #21
    HOLLYWOOD's Avatar
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    cool thanks for replying, ive red that too, becuase of the high consentration of slow twitch fibers in the legs and also because of the high weight taken to that amount of reps will cause a huge amount of hgh and hormone release, the only thing im wondering about is the high rep sets causing a build up of lactic acid thus causing muscle catabolism???

  22. #22
    SwoleCat is offline AR Hall of Fame
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    Catabolism? How if you are working out for 45 mins to 1 hour, then having adequate PWO nutrition?

    ~SC~

  23. #23
    HOLLYWOOD's Avatar
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    Quote Originally Posted by SwoleCat
    Catabolism? How if you are working out for 45 mins to 1 hour, then having adequate PWO nutrition?

    ~SC~
    i read a study that stated lactic acid and cortisol release (which can come from high rep ranges) play a role in catabolism or slipping into a catabolic state...???


    however if it works, it works right!

  24. #24
    SwoleCat is offline AR Hall of Fame
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    I honestly can't say I would believe it to be much of an issue in that time-frame.

    If it's hurt me in any way/shape/form, I've not noticed it.

    ~SC~

  25. #25
    HOLLYWOOD's Avatar
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    Quote Originally Posted by SwoleCat
    I honestly can't say I would believe it to be much of an issue in that time-frame.

    If it's hurt me in any way/shape/form, I've not noticed it.

    ~SC~
    cool man good enough for me, one last ? what does your calf training look like?

  26. #26
    SwoleCat is offline AR Hall of Fame
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    Sh*t, I barely hit calves bro. Honestly, I used to be a basketball player and ran track, so they only get a certain size and that's it. I no longer even waste my time, but may do 4-6 sets a week of something just to do it.

    I'm not too concerned w/calves as I have no further ambitions to compete. I wanna do modeling/t.v./commercial/music video type appearances.

    ~SC~

  27. #27
    Deezuhl is offline Anabolic Member
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    Quote Originally Posted by SwoleCat
    Sh*t, I barely hit calves bro. Honestly, I used to be a basketball player and ran track, so they only get a certain size and that's it. I no longer even waste my time, but may do 4-6 sets a week of something just to do it.

    I'm not too concerned w/calves as I have no further ambitions to compete. I wanna do modeling/t.v./commercial/music video type appearances.

    ~SC~
    weird question but is a bad proportion to have bi's the same size as calves. I did all my measurements the other night and was shocked to see my calves are 16 inches along with my arms. And my legs are thick.

  28. #28
    SwoleCat is offline AR Hall of Fame
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    That's good I'd say.

    H*ll, my calves won't ever match my arms.

    ~SC~

  29. #29
    HOLLYWOOD's Avatar
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    Quote Originally Posted by SwoleCat
    Sh*t, I barely hit calves bro. Honestly, I used to be a basketball player and ran track, so they only get a certain size and that's it. I no longer even waste my time, but may do 4-6 sets a week of something just to do it.

    I'm not too concerned w/calves as I have no further ambitions to compete. I wanna do modeling/t.v./commercial/music video type appearances.

    ~SC~
    ya same here, im more into the esthetic appearance now! plus i like the look of high calf muscle with really skinny lower half, looks more athletic if you ask me!

  30. #30
    delroid is offline Junior Member
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    i think your calves are supposed to be somewhere near your arm size

  31. #31
    TestTubeBaby's Avatar
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    Talking

    Quote Originally Posted by HOLLYWOOD
    becuase of the high consentration of slow twitch fibers in the legs
    sorry, jus thought that part was kinda funny!

  32. #32
    SwoleCat is offline AR Hall of Fame
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    Why funny?

    ~SC~

  33. #33
    frank rizzo is offline Junior Member
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    are leg curls when you stand on a machine facing the wall with your legs in front of the bar and you touch your heels to your ass?

  34. #34
    Cry0smate is offline Member
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    The leg routine is definintely a nightmare but I had growth from it during a cut!

  35. #35
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by frank rizzo
    are leg curls when you stand on a machine facing the wall with your legs in front of the bar and you touch your heels to your ass?
    Hamstring curls. Either laying down w/both legs, or upright doing one at a time, dependent upon the machines your local gym has.

    ~SC~

  36. #36
    HOLLYWOOD's Avatar
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    Quote Originally Posted by SwoleCat
    Hamstring curls. Either laying down w/both legs, or upright doing one at a time, dependent upon the machines your local gym has.

    ~SC~

    i find you can use a ton more weight with lay downs!

  37. #37
    Deezuhl is offline Anabolic Member
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    Quote Originally Posted by SwoleCat
    Hamstring curls. Either laying down w/both legs, or upright doing one at a time, dependent upon the machines your local gym has.

    ~SC~
    what about upright both legs at the same time??

  38. #38
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    Quote Originally Posted by Fat Mike
    what about upright both legs at the same time??
    thats a good idea, im gonna try that tomorrow!

  39. #39
    SayHelotomylilFriend is offline Associate Member
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    Hey Guyz! (Swole especially)
    tonight I did my Legs days workout follow (SwoleCat Legs Protocol)
    The workout was the following:
    (rest time: 1min30)
    -Leg extension 3x15@80lbs
    -Leg Curl 4x15@60lbs
    -Superset the above 2x15@same weight
    -Squat 4x15

    I was only able to do 2 sets of superset instead of 4
    plus, at the end of the superset, I got an headaches and I was not able to do my Squat.. My legs had no power anymore and I was still having an headaches and even some bellyaches.

    In my workout, I was also suppose to do my Calves..

    In the end, I did Leg Extension, Leg Curl and Superset both and I had to quit the gym (I was not sick but I couldnt do anymore).

    I wish I could do my workout complete but I couldnt
    What can I do ??? please swole help me !

  40. #40
    SwoleCat is offline AR Hall of Fame
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    You are supposed to do the 4 sets of extensions and the 4 leg curls first.

    Those are super-setted..........You do the extensions, get up and more to the leg curl machine and do your set there, BOOM.......that is ONE set. Do this 3 more times.

    You THEN move on to the squats after all that is done.

    ~SC~

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