How about those stems? [Archive]

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Shelly

03-26-2008, 04:55 PM

fitmomma3

03-26-2008, 05:01 PM

THE dreaded duh duh DUH.....HACK SQUAT feet together to hit sweep more... shoulder width when you want to go HEAVIER!

I still need some major hamstring work though :o DAMN THINGS LOL I SLD curl and lunge...they will come... I hope

IslandGirl

03-26-2008, 05:13 PM

I say heavy leg presses, squats, hacks (although I hate them!), SLDL's, curls....

IslandGirl

03-26-2008, 05:14 PM

and :LOLOL: @ stems

bree marsh

03-26-2008, 05:17 PM

Shelly

03-26-2008, 05:38 PM

and :LOLOL: @ stems

LOL I was gonna say popsickle sticks since thats what ours were last season... but not anymore THANK GOD lol

i used to squat all the time until i injured my lower back a little, now i rely on lunges (tons of variations), SLDL, leg press, and curls. remember girls, don't let your quads become too over-powering, get those hammies up as well! i have been struggling with this!

Agreed- Hammies are a bit harder to hit than quads IMO and dont grow as quickly. but i hit em just as hard... and hope for the best:p

dvsness

03-26-2008, 06:18 PM

I am with you on this one, twinkies. The best things for me so far have been single leg movements (presses, lunges, ext, curls, and even hacks) in addition to the good old SLDL.

Shelly

03-26-2008, 06:20 PM

I am with you on this one, twinkies. The best things for me so far have been single leg movements (presses, lunges, ext, curls, and even hacks) in addition to the good old SLDL.

i sense a new nickname coming on....:p

Alli

03-26-2008, 06:26 PM

ah leg training....here is my methodology:

1. I have more in back then in front (i.e thicker glutes and hams then quads) and my hams and glutes don't lean out as much...SO.... I train my glutes and hamstrings with 15+ reps ALL year long, 20+ pre contest and do lots of supersets to keep them tight and push striation.

2. I train quads heavy- I put up 225 for 6 reps on the leg extension the other day..... I've put up as much as 250 for 2 reps.

3. Quad sweep? Do a hack squat with your heels up on a 10 lb weight plate. This throws you on your toes and puts the emphasis of the movement onto your quads.....it kills the outer quad and helps streamline your sweep.

4. WALKING LUNGES are a religion for me:) no weight- just "walk it out" lol.

5. NO squats. NONE. Figure girls have no business squatting for the most point- so says Charles Glass who is notorious for his knowledge of training. I do sumo squats or plie squats to tighten my inner glute...but NO squats. Makes you blocky and no figure girl wants to be blocky- you want to remain lean and tight.

6. Track workouts- bleachers, sprints, etc.....brings the legs in like mad.

Alli

03-26-2008, 06:27 PM

i used to squat all the time until i injured my lower back a little, now i rely on lunges (tons of variations), SLDL, leg press, and curls. remember girls, don't let your quads become too over-powering, get those hammies up as well! i have been struggling with this!

no need for squats- walking lunges get the heart rate up and help to burn fat in addition to hitting inner muscle fibers..... MUCH better then squats! You got it girl!:respect:

bree marsh

03-26-2008, 06:31 PM

i think squats depend on person....my legs used to be super skinny and my butt super flat. squats helped me build them up...if you have proper form adn don't go over board they can be great!!!! IMO

Shelly

03-26-2008, 06:35 PM

bree marsh

03-26-2008, 06:39 PM

agreed here... Squats have done wonders and I dont feel blocky at all.. I finally feel like I have an ass!

Just my $.02.:)

there are so many variations with the squat also! doing squats doesn't have to mean 6 sets of 6 reps on the free squat rack!!! i have seen charles glass train jenny lynn and he did squats with her!!! some women can do squats and their legs get huge, but some, like me, have trouble keeping their legs up and squats are a must!

KristineLarge

04-09-2008, 06:47 PM

True, but most of the squats he does with her are wide stance, DB squats rather than the traditional hip-stance BB squat. I personally love squats, but haven't been able to do them since my surgery. I've noticed just as much progress without them as I did with.

DanielleA

04-09-2008, 07:26 PM

I would have to agree with Ali - personally, I think lunges grew my ass into a nice round bubble, not squats. But I do em all!

buffbabeGA

04-09-2008, 08:00 PM

well i agree with alli for myself.. i dont like squats... i am all about single leg exercises and walk it out baby.... walking lunges until i wanna crawl out the door..... i even have my favorite little playlist to do them too...

fitmomma3

04-09-2008, 08:43 PM

SBT

04-09-2008, 11:19 PM

Actually I added squats in for the first time this off season and I think thats what helped mine grow :)

Heather

04-10-2008, 12:27 PM

what do you do work that quad sweep, hammies, and TOOSHY!

considering we had no legs last year, this year we really focused on heavy squats and DLs, hacks, lunges... all HEAVY....
it has helped! But so had DC training...

YOU?:popcorn:
Shell Mama (my first post!)

Just like we talked about last night - depends on your body type - I used to squat years ago but not so much anymore -now I just do a ton of walking lunges, light SL dead lifts, extensions, glute machine, and single leg presses - but that works for me. You know what works for you! Talk soon!

Betsy

04-10-2008, 02:55 PM

I think it depends on your body most women hold a lot of weight in their lower bodies but myself I would have chicken legs if I didn't lift HEAVY on them.
I've been told by many judges as feedback Mr. Will Brink himself was one of them...GET UNDER THE SQUAT RACK and don't be afraid to go heavy... for my little stems they have a made a difference but I also lunge religiously, hacks, SLDL... everything any anything lol my legs needed to GROW!

Actually I added squats in for the first time this off season and I think thats what helped mine grow :)

I have to agree with you ladies-- squats built my quads.. I just started incorporating more lunges.. to tone the tush up a little.. but for GROWTH purposes.. lunges just dont do it for me like heavy squatting.. everyone is diff.. but thats just me ! :D

Shelly

04-10-2008, 02:56 PM

Shell Mama (my first post!)

Just like we talked about last night - depends on your body type - I used to squat years ago but not so much anymore -now I just do a ton of walking lunges, light SL dead lifts, extensions, glute machine, and single leg presses - but that works for me. You know what works for you! Talk soon!

Hi my Luv!!!! Glad you got on here!!!:kiss:

well bottom line if you arent blessed with big legs (I am NOT) then you gotta go heavy or GO THE F HOME!

:D

Betsy

04-10-2008, 02:58 PM

Hi my Luv!!!! Glad you got on here!!!:kiss:

well bottom line if you arent blessed with big legs (I am NOT) then you gotta go heavy or GO THE F HOME!

:D

:rolf: um i 110% agree-- let me rephrase my comment.. weighted lunges do help w/ growth.. but no weight lunges wont do crap for these popsicles!! LOL

Shelly

04-10-2008, 03:09 PM

lol

DanielleA

04-10-2008, 04:47 PM

lol

LMAOOOO :lol5: im part of the popsicle club too

Shelly

04-10-2008, 04:52 PM

LMAOOOO :lol5: im part of the popsicle club too
:p:p
we've worked our way up tho... i think weve all graduated to pretzel rods!

Siouxcountry

04-11-2008, 12:06 AM

Hi Heather! :waving:

Welcome aboard! :)

bree marsh

04-11-2008, 01:05 AM

well hello there heather!

WillBrink

04-11-2008, 03:35 PM

I think it depends on your body most women hold a lot of weight in their lower bodies but myself I would have chicken legs if I didn't lift HEAVY on them.
I've been told by many judges as feedback Mr. Will Brink himself was one of them...GET UNDER THE SQUAT RACK and don't be afraid to go heavy... for my little stems they have a made a difference but I also lunge religiously, hacks, SLDL... everything any anything lol my legs needed to GROW!

And will I be seeing the results of that year of work in a few weeks? Hope so. To sum up the issues I see:

• Women generally chronically over train
• Women generally chronically under estimate their own strength
• Women generally chronically under eat when trying to gain strength/LBM
• Women generally chronically worry too much, which increases cortisol! :D

That's my summery of you wonderful creatures regarding th most common mistakes I see....

Shelly

04-11-2008, 04:12 PM

And will I be seeing the results of that year of work in a few weeks? Hope so. To sum up the issues I see:

• Women generally chronically over train
• Women generally chronically under estimate their own strength
• Women generally chronically under eat when trying to gain strength/LBM
• Women generally chronically worry too much, which increases cortisol! :D

That's my summery of you wonderful creatures regarding th most common mistakes I see....

Will... You are a smart smart man!!!

Many underestimte their own strength thats for sure! and think they are eating enough when clearly they are NOT!

oha nd the worrying thing LOL every woman is like that I think!

so you pretty much hit the nail on the head with this one!:awesome:

fitmomma3

04-11-2008, 04:15 PM

And will I be seeing the results of that year of work in a few weeks? Hope so. To sum up the issues I see:

• Women generally chronically over train
• Women generally chronically under estimate their own strength
• Women generally chronically under eat when trying to gain strength/LBM
• Women generally chronically worry too much, which increases cortisol! :D

That's my summery of you wonderful creatures regarding th most common mistakes I see....SO TRUE its sickening LOL I will see you soon and happy to say my fours are TIGHT! LOL

Betsy

04-11-2008, 04:18 PM

i 110% agree with everything Will just said!!

Fortunately.. we recongnized most of these downfalls early this off season-- and have been able to avoid them!!

WillBrink

04-11-2008, 04:18 PM

Will... You are a smart smart man!!!

Many underestimte their own strength thats for sure! and think they are eating enough when clearly they are NOT!

oha nd the worrying thing LOL every woman is like that I think!

so you pretty much hit the nail on the head with this one!:awesome:

We aims to please. What I lack in tact and looks, I make up for with good info!;)

fitmomma3

04-11-2008, 04:20 PM

We aims to please. What I lack in tact and looks, I make up for with good info!;)ehhhh tact is for those who lack the wit for sarcasm ;)

WillBrink

04-11-2008, 04:22 PM

SO TRUE its sickening LOL I will see you soon and happy to say my fours are TIGHT! LOL

Glad to hear it! As I said, you and the hubbie can come down and show me your leg day so I can judge for myself....:p

Did you schedule a specific power phase as I mentioned where you did basic 5X5 or 6X6 at 80-85% 1RM squats for 6-8 weeks to really get the strength up? I hope so! :waving:

WillBrink

04-11-2008, 04:25 PM

ehhhh tact is for those who lack the wit for sarcasm ;)

Sarcasm I can do, just as my ex wife! Doh! :dvsness:

WillBrink

04-11-2008, 04:28 PM

i 110% agree with everything Will just said!!

Fortunately.. we recongnized most of these downfalls early this off season-- and have been able to avoid them!!

Let's see a youtube vid of you guys going heavy on the squats! I better see at least two wheels on each side for a few good reps! :respect:

fitmomma3

04-11-2008, 04:33 PM

Glad to hear it! As I said, you and the hubbie can come down and show me your leg day so I can judge for myself....:p

Did you schedule a specific power phase as I mentioned where you did basic 5X5 or 6X6 at 80-85% 1RM squats for 6-8 weeks to really get the strength up? I hope so! :waving:I followed a DC training routine, lower volume, heavy weight, beating previous weights each week to get overall strength up, allow for more recovery and focus on upping strength each week I started 135 lbs X 10 and ended 205 lbs X 8... nothing to jump up and down about as my goal is 225 (something about lil ole me and 2 plates for reps I just WANT IT LOL) BUT I'll get there...
oh yeah and I ate MY BUTT off now the true test will be when I take off this fluff hehe but thats a whole other thread :)

Sorry didn't mean to hijack

Shelly

04-11-2008, 04:45 PM

Let's see a youtube vid of you guys going heavy on the squats! I better see at least two wheels on each side for a few good reps! :respect:

when we are up a bit more in weight we will u tube it :D

2 wheels! :o working our way UP;)

presshard

04-11-2008, 04:49 PM

ripitupbaby

04-11-2008, 04:49 PM

Good stuff guys...Will is correct IMO. :cool:

Betsy

04-11-2008, 04:50 PM

Let's see a youtube vid of you guys going heavy on the squats! I better see at least two wheels on each side for a few good reps! :respect:

Im working on it.. hope my knees can handle the pressure!!! :p

WillBrink

04-11-2008, 05:01 PM

I followed a DC training routine, lower volume, heavy weight, beating previous weights each week to get overall strength up, allow for more recovery and focus on upping strength each week I started 135 lbs X 10 and ended 205 lbs X 8... nothing to jump up and down about as my goal is 225 (something about lil ole me and 2 plates for reps I just WANT IT LOL) BUT I'll get there...
oh yeah and I ate MY BUTT off now the true test will be when I take off this fluff hehe but thats a whole other thread :)

Sorry didn't mean to hijack

Sounds like you were doing exactly what you were supposed to be doing then!

WillBrink

04-11-2008, 05:03 PM

Im working on it.. hope my knees can handle the pressure!!! :p

Cycle reps, loads, volume, etc so the process one that builds on prior work, allows connective tissues to adjust, etc.

ripitupbaby

04-11-2008, 05:54 PM

I do a three-week cycle - light/moderate/heavy weeks.

WillBrink

04-11-2008, 07:32 PM

I do a three-week cycle - light/moderate/heavy weeks.

There are various ways to skin that cat kiddo. ;)

ripitupbaby

04-11-2008, 07:50 PM

There are various ways to skin that cat kiddo. ;)

Ain't that the truth!! :p

WillBrink

04-11-2008, 10:41 PM

Ain't that the truth!! :p

Programs from Poliquin (who wrote the advanced training section of my ebook), King, Simmons, etc, etc all offer different ways to modulate volume, intensity, frequency, etc to get a desired response. I developed a Hybrid Program that has been very effective for those who have tried it without fail.

One simple system I developed that can be used in conjunction with other programs you may already be following for modulating volume and set/bodypart structure. The system is quite simple and works well as a stand alone system or incorporated into other systems, which is what I like most about it. It can be a stand alone thing or a micro cycle system within a larger system (eg, Poliquin, my Hybrid program,etc). What it does well is modulate volume, potentially reduce imbalances, greatly reduce psychological boredom, possible alter recruitment patterns, allows you to stay on a bodypart split you favor longer, etc. The system assumes you are working each bodypart every 5-7 days. System works like so:

Bodypart breakdown:

Seems to work best when antagonist muscle groups are combined, in particular the chest/back, thighs/hams, shoulders and arms, routine.

Bodypart progression:

First bodypart trained gets the maximum volume for that workout. The antagonist you paired it with gets 60% of that volume. Second time the pair comes up in the routine, the system is revered. Third time the pair comes up, they are super setted using 80% the number of sets of the highest volume. Say you have chosen 10 sets as your max volume for your chest and back day. It would look like so:

Chest 10 sets, back (60% of 10) gets 6 sets.
Next time you do the routine in your particular cycle, it’s reversed, giving you 10 sets for back and 6 for chest. The third time chest and back comes up, they are superseted at 8 sets each (80% of the max number of sets).

This applies for the thigh/ham pairing, bicep/tricep paring, and is less relevant, though still effective, for shoulders and calves also.

10 sets max is the volume of sets I personally like, but some times it goes up and down, and smaller bodyparts like biceps get 6-8 sets max using the same system. 10 sets seems about right for larger bodyparts, but I will over train quickly if I tried to do 10 sets for chest followed by 10 for back, thus my system. People would set there own volume depending on other variables, like goals, time they have been working out, etc., Same goes for reps (both of which are covered in my ebook) and extensively covered elsewhere on this forum I am sure.

There are some additional minor tricks, twists and turns to the system, but that covers the overall plan.

raaach521

10-11-2008, 05:00 AM

haha, wish I could say that I had more than popsicle sticks! That's what I'm working on for this season!!

WillBrink

10-11-2008, 12:44 PM

haha, wish I could say that I had more than popsicle sticks! That's what I'm working on for this season!!

Squat heavy and deep...:awesome:

raaach521

10-12-2008, 12:18 AM

Squat heavy and deep...:awesome:

I'll be working on that! Thank you ;)

mclere

10-12-2008, 01:10 PM

i think squats depend on person....my legs used to be super skinny and my butt super flat. squats helped me build them up...if you have proper form adn don't go over board they can be great!!!! IMO

:waving:Hey Bree how have you been? I agree with you on this too. I enjoying squats whether it be on the smith or free weight. Whatever I am in the mood for. I just started incorporating them back in my routines. I've done squats since I begain training some years ago and I don't have a wide waste or anything. I actually have one of the smallest waste on stage. I think that is alot to do with a persons genetics. Yeah if your squating hundreds of pounds I could see how the waste may get lil wider from the obliques stabalizing. Not to say it could not happen to someone not squating as much but if you notice that happening then back off a bit and go back later on and try them or use smith machine.

lisaperson

10-12-2008, 01:20 PM

I just incorporating deep squatting with free rack in 2 weeks ago and it feels good. Very sore at first. I also am at a wide stance. I haven't squatted in some time. Trainer just put them back in and I actually am glad. We were focusing on step ups, hammies, lunges previously, but now added in squats. Love it--well maybe not on that day. haha I think they serve multiple purposes with varying stances and depth.

roeperson

10-12-2008, 08:48 PM

ah leg training....here is my methodology:

5. NO squats. NONE. Figure girls have no business squatting for the most point- so says Charles Glass who is notorious for his knowledge of training. I do sumo squats or plie squats to tighten my inner glute...but NO squats. Makes you blocky and no figure girl wants to be blocky- you want to remain lean and tight.

I have to respectfully disagree with you on this. Each competitor is different and diff things work for diff people. This comment that was made was on the same level when you talk to someone that never works out usuallly a woman at your work and she says I dont want to lift weights because I will get too big.

yosef

10-12-2008, 11:56 PM

I haven't found an exercise that works my legs as good as squats and then lunges. Depends on the person completely but to say all women should not squat is a bit much. All of my growth have come from heavy deep squats and when I wasn't able to squat due to an injury I could completely tell the difference in the softness of my quads and glutes. My waist is very small so not too worried about getting blocky at all.

Erik

10-13-2008, 12:34 AM

I have to respectfully disagree with you on this. Each competitor is different and diff things work for diff people. This comment that was made was on the same level when you talk to someone that never works out usuallly a woman at your work and she says I dont want to lift weights because I will get too big.

I'm with you.

I disagree 100% as well.

ripitupbaby

10-13-2008, 12:46 AM

Heavy and deep, ass to calves baby!! BEST leg exercise in the world.

I finally did get my two wheels on each side, and a little more... but this was a couple months and quite a few pounds ago ;)

UmtVvV621GU

ErinFL

10-13-2008, 09:53 AM

[QUOTE=ripitupbaby;120131]Heavy and deep, ass to calves baby!! BEST leg exercise in the world.

I finally did get my two wheels on each side, and a little more... but this was a couple months and quite a few pounds ago ;)[QUOTE]

:respect:Nicely done!