The Quads

[Jrich54338]

Was wondering I have done 3 shows i the past and have not got the legs shredded enough to where i like it, i know it could be numerous of things, diet, genetics and so forth, but i was wondering would doing HIT in the offseason help out with cuts come show time???

would love to hear your thoughts

thanks joe

[wnbfwarriorpro]

I am a big believer in HIT training. I used pre-exaust, JREPS and drop sets in my last prep. I did a total of 9-12 sets for quads and hams once a week.

[Cytrainer913]

Diet will be the key for getting them to get there real tightness, but if that gets dialed in along with lots and lots of Squats, and beat them legs up and the size and definition will come.

When you think the Upper Body is ready, well then usually the lower body still needs to get tighter, and thats usually what i see, and sometimes it might be where the upper might have to get a little bit tighter to get the legs to really come in. Keep posing hard and just get that diet going LONGER!

[Jrich54338]

Craig, I agree with you 100%

Warrior can you List a typical day of leg training (reps,Sets) thanks

[wnbfwarriorpro]

Craig is on the $ as usual. Diet is key.
Lying leg curls 3 drop sets starting with a weight that allow 5-6 reps and dropping twice
Reverse hyperextensions 2 sets 12-15
Leg extensions supersetted with leg presses utilizing JREPS on each
for 2 supersets
Smith machine split squats 3 sets 8-10 reps

[Cytrainer913]

Hey Rich,
I don't want to explain the JREPS wrong, but isn't it bascially hitting the muscle groups in thirds, like the way you do 21's?

Is there a place that we can look for an explanation of this Jrep training?

When is that INBF/WNBF site going to be finished, have to put up some articles form past issues!

[bigasssnowman]

stair master. i notice a big increase in leg definition doing stair master, walk for a few minutes with your toes pointed in then out then straight. also try super setting 20 reps squats with 20 reps of hack squats. at least that is what has been working for me.

[Cytrainer913]

especially those that use lots of muscles groups, but it's really the diet modification, combined with the hard hard work in the gym no matter if its cardio(only done as needed), and lots of compound exercises to really help to burn that bodyfat! No higher rep scheme and excessive cardio is going to really help more in tightening up the legs, as these will also help to decrease muscle in the body!

So keep workg hard and heavy mostly in that 6-12 rep range, to help retain lean muscle, as you are dieting, and doing some form of cardio, why add all this extra higher reps stuff(supersets, drop sets, higher volume than normal), its hard enough to keep the muscle you worked so hard to get there, and how did you get that muscle you say?? From your new rep scheme, not, the aforementioned rep scheme above, by keep it heavy for what you can do along the way down to your contest weight, the weight being lifted may change along the way, due to lack of cals, but keep those reps where I stated.

[Quelly]

especially those that use lots of muscles groups, but it's really the diet modification, combined with the hard hard work in the gym no matter if its cardio(only done as needed), and lots of compound exercises to really help to burn that bodyfat! No higher rep scheme and excessive cardio is going to really help more in tightening up the legs, as these will also help to decrease muscle in the body!

So keep workg hard and heavy mostly in that 6-12 rep range, to help retain lean muscle, as you are dieting, and doing some form of cardio, why add all this extra higher reps stuff(supersets, drop sets, higher volume than normal), its hard enough to keep the muscle you worked so hard to get there, and how did you get that muscle you say?? From your new rep scheme, not, the aforementioned rep scheme above, by keep it heavy for what you can do along the way down to your contest weight, the weight being lifted may change along the way, due to lack of cals, but keep those reps where I stated.

so true...I lift as heavy as I can closer I get to comp....got to make your body think it needs that muscle for lifting not for energy! SOO many bbers lift heavy in the off season and then do high reps with cables and machines and lots of cardio to "add striations"...yeah actually heard a guy say that to me....just shook my head....and all they end up doing is losing a ton of muscle....one guy cut from 260-190 during his contest prep, complete lack of heavy lifting, switched from heavy compounds to light weight "definition" exercises and of course an overally drastic diet....what a waste of muscle!!

[wnbfwarriorpro]

Hey Craig,
The new WNBF/INBF site should be done by the end of April. As for info on JREPS try
zone-training.net The concept is similar to 21s by dividing reps into two or three stages. Hurts like Hell!

[bigasssnowman]

http://webcast.bodybuilding.com/fitshow/fitshow/episode47/fsi_musclefortress.htm