training advice

[rockfromjersey]

age 47 ht 5-7 wt 230 i want to know what rep range works the best for muscle i stay in 5-8 range about 12 sets each bodypart with 10 min warmup on eliptical machine should i do another 20 min of machine right after

[420daytona]

the 4-6 rep range mostly build strenght while 8-14 will increase muscle size.

[ranging1]

age 47 ht 5-7 wt 230 i want to know what rep range works the best for muscle i stay in 5-8 range about 12 sets each bodypart with 10 min warmup on eliptical machine should i do another 20 min of machine right after

different muscles have different rep ranges

[eatrainrest]

the 4-6 rep range mostly build strenght while 8-14 will increase muscle size.

wrong. diet will increase muscle size i dont care what rep range you use. IMO it varies from person to person. although there are desginated "rep ranges" to target diff muscle fibers 4-6 would be associated with size and strength (white twitch).

[eatrainrest]

basically, the best way to gain strength or endurance is to periodically switch up the rep ranges from high to low to try and fully maximize your white twitch/red twitch fibers. this way it will confuse the body and allow for more muscle growth.

[Critical Mass]

Just do low reps on heavy basic movements and do higher reps on isolation movements and machines. Start off with heavy basics.

[FireGuy]

Per Charles Glass on Leg Training.

The legs are already used to a certain volume of work from supporting your body weight as you stand, walk, climb stairs, etc. Further, the actual composition of muscle fibers is different, having a higher percentage of red slow-twitch fibers that are more suited to endurance than toward short bursts of power like a low-rep set of squats with a heavy weight. What does this mean? The legs can take a lot of work compared to muscle groups like the chest or biceps, and in fact, without an adequate amount of work, you can’t expect to see gains. Fifteen sets total for both the quadriceps and the hamstrings? Try doing around 20 sets for each, for starters. And the reps need to be a mix of high and low. You can go as low as sets of five reps, and as high as 50 or more. The quads, in particular, seem to really respond to occasional shock treatment workouts of 30 to 40 sets and reps that can go as high as 100.

Think about some of the guys with the greatest legs of all time. Tom Platz, the Golden Eagle, was legendary for his feats of endurance in the gym (and for the way he consistently trained far beyond the pain barrier). The man squatted 405 pounds for 50 reps. He would also take a weight like 315 and squat for 10 minutes non-stop. Do you think he would have had those awesome tree trunk thighs if he had been satisfied with the standard 10 or so sets of 10-20 reps? No way. And look at Lee Priest. It takes this guy at least two hours to get through his leg workouts. You can choose to say Lee is overtraining, but how can you ignore his enormous legs?

Don’t worry about overtraining the legs. Due to the unique nature of the legs, I don’t think it’s even possible to do, at least in one workout. Considering you are giving your legs a full week, or 168 hours to recover, whatever damage you manage to inflict in that workout will be repaired in that amount of time. With all this in mind, here’s a leg workout you can start following immediately. Stay with it just the way I have outlined it, and I guarantee that your legs will start catching up to your upper body in no time. You may choose to break up quads and hams into two separate sessions if it is convenient, to better allow you to focus on each individually.



Warm-Up: 5-7 minutes on stationary bike

Leg extensions
5 sets of 20, 20, 15, 15, 12 reps

Squats
6 sets of 20, 20, 15, 15, 12, 8 reps

Leg press
5 sets of 20, 15, 10, 8, 30 reps

Hack squats
5 sets of 20, 20, 15, 12, 8 reps

Stiff-leg deadlifts
6 sets of 20, 15, 12, 10, 8, 6 reps

Lying leg curl
6 sets of 20, 15, 12, 10, 8, 6 reps

Standing leg curl
6 sets (each leg) 8-12 reps

[peteroy01]

ThATs one crazy leg workout! I would b sore for 168hrs

[ranging1]

Per Charles Glass on Leg Training.

The legs are already used to a certain volume of work from supporting your body weight as you stand, walk, climb stairs, etc. Further, the actual composition of muscle fibers is different, having a higher percentage of red slow-twitch fibers that are more suited to endurance than toward short bursts of power like a low-rep set of squats with a heavy weight. What does this mean? The legs can take a lot of work compared to muscle groups like the chest or biceps, and in fact, without an adequate amount of work, you can’t expect to see gains. Fifteen sets total for both the quadriceps and the hamstrings? Try doing around 20 sets for each, for starters. And the reps need to be a mix of high and low. You can go as low as sets of five reps, and as high as 50 or more. The quads, in particular, seem to really respond to occasional shock treatment workouts of 30 to 40 sets and reps that can go as high as 100.

Think about some of the guys with the greatest legs of all time. Tom Platz, the Golden Eagle, was legendary for his feats of endurance in the gym (and for the way he consistently trained far beyond the pain barrier). The man squatted 405 pounds for 50 reps. He would also take a weight like 315 and squat for 10 minutes non-stop. Do you think he would have had those awesome tree trunk thighs if he had been satisfied with the standard 10 or so sets of 10-20 reps? No way. And look at Lee Priest. It takes this guy at least two hours to get through his leg workouts. You can choose to say Lee is overtraining, but how can you ignore his enormous legs?

Don’t worry about overtraining the legs. Due to the unique nature of the legs, I don’t think it’s even possible to do, at least in one workout. Considering you are giving your legs a full week, or 168 hours to recover, whatever damage you manage to inflict in that workout will be repaired in that amount of time. With all this in mind, here’s a leg workout you can start following immediately. Stay with it just the way I have outlined it, and I guarantee that your legs will start catching up to your upper body in no time. You may choose to break up quads and hams into two separate sessions if it is convenient, to better allow you to focus on each individually.



Warm-Up: 5-7 minutes on stationary bike

Leg extensions
5 sets of 20, 20, 15, 15, 12 reps

Squats
6 sets of 20, 20, 15, 15, 12, 8 reps

Leg press
5 sets of 20, 15, 10, 8, 30 reps

Hack squats
5 sets of 20, 20, 15, 12, 8 reps

Stiff-leg deadlifts
6 sets of 20, 15, 12, 10, 8, 6 reps

Lying leg curl
6 sets of 20, 15, 12, 10, 8, 6 reps

Standing leg curl
6 sets (each leg) 8-12 reps

theirs no way in the history of man kind i could ever recover from that type of workout

shit id struggle to recover from that on gear

sorry who ever wrote that article either trains people on 5 grams of gear or doesnt know what hes talking about

[FireGuy]

theirs no way in the history of man kind i could ever recover from that type of workout

shit id struggle to recover from that on gear

sorry who ever wrote that article either trains people on 5 grams of gear or doesnt know what hes talking about

It's definately not the latter of the two. I would say Charles Glass trains more pros and top level bodybuilders than anyone else by a long shot. He is considered by many as the absolute guru on training standards and techniques.

[ranging1]

It's definately not the latter of the two. I would say Charles Glass trains more pros and top level bodybuilders than anyone else by a long shot. He is considered by many as the absolute guru on training standards and techniques.

ooo f.e if he trains pros, that routine wouldnt suprise me then

definetly not something i would do on milds amount of gear

never would try that naturally lol

[stpete]

Per Charles Glass on Leg Training.

The legs are already used to a certain volume of work from supporting your body weight as you stand, walk, climb stairs, etc. Further, the actual composition of muscle fibers is different, having a higher percentage of red slow-twitch fibers that are more suited to endurance than toward short bursts of power like a low-rep set of squats with a heavy weight. What does this mean? The legs can take a lot of work compared to muscle groups like the chest or biceps, and in fact, without an adequate amount of work, you can’t expect to see gains. Fifteen sets total for both the quadriceps and the hamstrings? Try doing around 20 sets for each, for starters. And the reps need to be a mix of high and low. You can go as low as sets of five reps, and as high as 50 or more. The quads, in particular, seem to really respond to occasional shock treatment workouts of 30 to 40 sets and reps that can go as high as 100.

Think about some of the guys with the greatest legs of all time. Tom Platz, the Golden Eagle, was legendary for his feats of endurance in the gym (and for the way he consistently trained far beyond the pain barrier). The man squatted 405 pounds for 50 reps. He would also take a weight like 315 and squat for 10 minutes non-stop. Do you think he would have had those awesome tree trunk thighs if he had been satisfied with the standard 10 or so sets of 10-20 reps? No way. And look at Lee Priest. It takes this guy at least two hours to get through his leg workouts. You can choose to say Lee is overtraining, but how can you ignore his enormous legs?

Don’t worry about overtraining the legs. Due to the unique nature of the legs, I don’t think it’s even possible to do, at least in one workout. Considering you are giving your legs a full week, or 168 hours to recover, whatever damage you manage to inflict in that workout will be repaired in that amount of time. With all this in mind, here’s a leg workout you can start following immediately. Stay with it just the way I have outlined it, and I guarantee that your legs will start catching up to your upper body in no time. You may choose to break up quads and hams into two separate sessions if it is convenient, to better allow you to focus on each individually.



Warm-Up: 5-7 minutes on stationary bike

Leg extensions
5 sets of 20, 20, 15, 15, 12 reps

Squats
6 sets of 20, 20, 15, 15, 12, 8 reps

Leg press
5 sets of 20, 15, 10, 8, 30 reps

Hack squats
5 sets of 20, 20, 15, 12, 8 reps

Stiff-leg deadlifts
6 sets of 20, 15, 12, 10, 8, 6 reps

Lying leg curl
6 sets of 20, 15, 12, 10, 8, 6 reps

Standing leg curl
6 sets (each leg) 8-12 reps

Hell of a workout. and at what % of our max are we to workout with to do this routine correctly?

[FireGuy]

Hell of a workout. and at what % of our max are we to workout with to do this routine correctly?

I dont know the answer nor am I necessarily endorsing it. I just put it out there for discussion.

[Critical Mass]

Back in the day it was not unusual to spend 2-3 hours 2 x day and doing 100 sets per bodypart. They didnt use much gear either. I am talking about the pros of that area.