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i am about 6 ft 190lbs 10 % b/f give or take...i have been training quite a long time, im now doing 5 days a week, training my legs though i used to neglect them and they r considerably smaller than the rest of me, should i train them twice a week,say sat & wed,spaced out?
I would still train them once a week..but if you are beginning to train them you probably could get away with training them twice a week. If your muscles are used to training and you have been a lot of training experience I would stick to once a week, but this doesn't seem to be the case. Someone correct me if I'm wrong.
most of my muscles are used ot being trained but no so much my legs so there lagging in all aspects,
You just have to beat the shit out of them....go hard and intense
Squats
Leg Presses
Hacks
Leg extension/Leg curls
I always made sure my wheels never got neglected.....I see it everyday in my gym young kids blasting through arm and delt workouts but have no idea what a squat rack is....sad
Good Luck....squat till ya puke baby
Use Swole's routine once a week.
Post your diet and have it ripped apart....to make it the best possible for your goals....
Done.
just start hittin em religiously and they'll eventually catch up
my gym doesnt have a squat rack, i know u can do it oin the smithy. u want my diet... okay....
4 meals a day of chicken and brown rice
1 meal a day of a health cereal with protein shake and fruit
1 meal a day of pasta whole wheat if i have it and a weight gainer and maybe 1 or 2 other meals if i have time,snack kinda meals
and obv protein after my workout... it comes to a lot of cals a day, n sum days il have alitre of low fat milk as im trying 2 bulk up
high reps to get them growing.
do 1-3sets of hack or sled @50reps
50 reps! u serious!
Seriously, do a SEARCH for SwoleCat's leg routine. Check the diet section for help on the diet.
Jake
okay ive posted in diet forum n ill look for the leg routine,thanks.
Quote:
Originally Posted by icedudez
yes.
youll get a great pump and legs will grow, i promise.
And why exactly is a great "pump" good? Its nice and all, but pump don't mean squat :lol:
Quote:
Originally Posted by tretch187
they do have their place, a pump will help stretch the muscle facia, thus making it easier for the muscle to expand and hypertrophy
and helps bring more nutrients carried in your blood stream to the muscle being trained and also helps with recovery in doing so
Isn't the process of weightlifting itself a shortening of muscle fibers?
Which would be the reasoning of why you warm up instead of stretch before lifting....
Not stating this as an answer....looking to learn