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[Coca Cola]

Ronnie I have some questions regarding training, I posted it in your Slingshot training thread.

[VASCULAR VINCE]

ronnie...would winstrol... or... masterone be best... pre-contest???

[Ronnie Rowland]

ronnie...would winstrol... or... masterone be best... pre-contest???

I would use masterone if you are prone to joint pain. Other than that, I would go with winstrol as it really hardens up the muscles.

[Ronnie Rowland]

Ronnie I have some questions regarding training, I posted it in your Slingshot training thread.

Feel free to ask all training questions here as well.

[Coca Cola]

Feel free to ask all training questions here as well.

Oh ok..

I copy paste my question from the other thread then:

Ronnie, everytime I train my lower body, whether its squat, lunges, leg press, etc, I feel that its always my quads do most of the work, the result is my hams and glutes stays flat, and underdeveloped.

My quads are pretty responsive with heavy weights, so I don't care too much for it, but what i need help with is how can I focus on my lagging hams and glutes?

Can you help me design a specialize set of exercises where I can do 1 special day per week just focusing on my lagging hams and glutes? like what are the best choice of exercises that won't involve any quads stimulation, and how many sets per exercises, etc, to beef up my flat backside?

Thanks man!

[Ronnie Rowland]

Oh ok..

I copy paste my question from the other thread then:

Ronnie, everytime I train my lower body, whether its squat, lunges, leg press, etc, I feel that its always my quads do most of the work, the result is my hams and glutes stays flat, and underdeveloped. Are you going fairly deep on lunges, squats and leg presses? How many sets per each exercise are you doing?
My quads are pretty responsive with heavy weights, so I don't care too much for it, but what i need help with is how can I focus on my lagging hams and glutes? I would try lying leg curls for 3 sets and romanian deadlifts for 3 sets to work hams. Thats 6 sets once a week. Do them after quads.
Can you help me design a specialize set of exercises where I can do 1 special day per week just focusing on my lagging hams and glutes? like what are the best choice of exercises that won't involve any quads stimulation, and how many sets per exercises, etc, to beef up my flat backside? Answer my guestions above and we will go from there!
Thanks man!

answers above.

[Coca Cola]

answers above.

When I do squat I go as deep as possible and stop before my lower back starts to curl in and under my body, I usually use wide stance and tries to sit back as far as possible, kinda like box squat without actually using the box, I push the weight by thrusting my hips forward instead of pushing from the quads.. I was told this type of squat is the best to target the hams and the glutes while minimizing quads involvement, but still my quads kept on growing while my hams and glutes get left behind... Probably my form isn't good enough, or my quads really like to take over all the work...

With leg press I try to put my feet position as high as possible, and also try to go as deep as possible, with lunges i do the walking lunges version, and when I push up i try to push up with the back leg.

I do 3 sets of each usually (squats, leg press, lunges, and stiff leg deadlift)

In my gym the leg curls machine is the seated version not the lying leg curl type..

Hope that answers some of your questions...

P.S. One more thing, I been re-reading ur threads about slingshot training, I'm kinda confuse, I think in some post u recommend to use 4-6 reps for deloads, but in other posts u recommend higher reps 12-15.. Could you clarify this for me which rep-range is the right one during deloads?

[Ronnie Rowland]

When I do squat I go as deep as possible and stop before my lower back starts to curl in and under my body, I usually use wide stance and tries to sit back as far as possible, kinda like box squat without actually using the box, I push the weight by thrusting my hips forward instead of pushing from the quads.. I was told this type of squat is the best to target the hams and the glutes while minimizing quads involvement, but still my quads kept on growing while my hams and glutes get left behind... Probably my form isn't good enough, or my quads really like to take over all the work...Form is crucial so using too much weight will defeat the purpose! Since your quads are dominant they may be taking over most of the movement unless your glutes are getting sore. Are your glutes getting sore post leg training?
With leg press I try to put my feet position as high as possible, and also try to go as deep as possible, with lunges i do the walking lunges version, and when I push up i try to push up with the back leg. Do you have access to smith machine for lunges and a reebok step-up like the ones used in aerobics class?[/U]

I do 3 sets of each usually (squats, leg press, lunges, and stiff leg deadlift)I would do romanian dead lifts instead of stiff legged version to protect lower back.
In my gym the leg curls machine is the seated version not the lying leg curl type..Thats fine How long are you waiting between work sets?
Hope that answers some of your questions...

P.S. One more thing, I been re-reading ur threads about slingshot training, I'm kinda confuse, I think in some post u recommend to use 4-6 reps for deloads, but in other posts u recommend higher reps 12-15.. Could you clarify this for me which rep-range is the right one during deloads? It's around 12-15 for deloads to provide the joints a break and help lower myostatin levels. You must have read a misprint.

Answers above

[Coca Cola]

Answers above

1. No, not really, the soreness are mostly at my quads

2. Yes I have access to smith machine and reebok step up

3. I thought Romanian deadlift and stiff leg deadlift are the same thing, no? What's the difference between them? I just went through some youtube's video to check on how these two exercises performed, they look pretty similar where they don't re-set and go off the floor on every reps like conventional or sumo, and it appears to me the only difference between them is the romanian has a slight bent to the knees, while the stiff leg deadlift using straight legs. is this the only difference between the two? do you know any good online video link where i can learn proper form?

4. I usually take quite a long time for rest between sets especially with legs, I might do 3 minutes or I just go by feel when I feel ready again, I just go at it...