I'm feeling as if my lower body may be smaller than my upper body at the moment. How could I fix this without losing or putting on size to my upper body but by increasing the muscle size of my lower?
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01-10-2013, 07:52 AM #1
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01-10-2013, 08:29 AM #2
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01-10-2013, 08:29 AM #3
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01-10-2013, 08:44 AM #4
Yes, I work my lower body.
Just yesterday;
Day 1: Legs
A1 Deadlift 4x10-12
B1: Barbell Split Squats 3x10-12
B2: Cable Hamstring Curls 3x10-12
C1: Straight Legged Deadlift 2x10-12
C2: Dumbbell Calf Raises 2x10-12
I still gotta add 1 more day into the "week". I say "week" because a "week" of workouts scheduled could last a little longer than a week. I put a number of rest days in.
And I'm not exactly sure by that last question to be honest.
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01-10-2013, 08:51 AM #5
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01-10-2013, 08:59 AM #6
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01-10-2013, 09:10 AM #7
There's a lot of information. http://startingstrength.wikia.com/wiki/20_Rep_Squats
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01-10-2013, 09:14 AM #8
- Join Date: Jul 2011
- Location: Omaha, Nebraska, United States
- Age: 42
- Posts: 1,384
- Rep Power: 504
In your training "week" how days are upper vs. Lower?
If you up the freaquency/ volume of work for legs (which is a likely cure for your problem) your going to need to cut back on upper volume a bit. This doesn't mean your upper training will be less effective, you will just need to be more efficient with your exercise choices
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01-10-2013, 09:21 AM #9
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01-10-2013, 09:35 AM #10
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01-11-2013, 10:58 AM #11
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01-11-2013, 11:47 AM #12
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01-11-2013, 11:55 AM #13
Right now the first week got a little messed up but it's gonna go;
Day 1: Legs
Day 2: Arms/Shoulders
Day 3: Off (here now)
Day 4: Chest/Back
Day 5: Legs and Abs
Day 6: Off
then switch it to
Day 1: Check/Back
Day 2: Legs and Abs
Day 3: Off
Day 4: Arms/Shoulders
Day 5: Legs and Abs
Day 6: Off
seem good?Last edited by JakeSim; 01-11-2013 at 12:00 PM.
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01-11-2013, 12:22 PM #14
- Join Date: Dec 2012
- Location: Arizona, United States
- Age: 29
- Posts: 265
- Rep Power: 147
I'd use Moderate weight (6-8 reps) and medium volume (8-12 total sets) per bodypart and hit each bodypart 2-3 times weekly. focus on heavy compound movements. and thats 8-12 sets PER bodypart, not per workout
Day 1: Chest and Back
Day 2: Legs and Arms
Day 3: Shoulders
Day 4: Back
Day 5: Legs and Chest and Biceps
Day 6: Rest
Day 7: Back and Triceps
Day 8: Shoulders and Legs
Day 9: Rest
Repeat
EDIT- You can do shoulders on day 8 or day 7. its your Choice and add an extra rest day after day 9 if you wantLast edited by Labado21; 01-11-2013 at 12:29 PM.
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01-11-2013, 02:43 PM #15
What are your main lifts at?
Why are you doing a split routine?
Are you using cell tech?
This might be applicable to you...
http://forum.bodybuilding.com/showth...9911893&page=1First, Revolution
Then, Resolution
Finally, Evolution
SQ [450x1] BP [285x1] DL [500x1] all @ 230 Raw, Drug Free
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01-12-2013, 05:08 AM #16
Terrible.
You're worried about chicken legs, and you don't do real squats.
Great link.
Forget the bollocks about starting with 10RM and using rest pause to get 20. Joseph Curtis Hise, who invented the 20 rep squats and milk program, said to start LIGHT so you could keep adding weight every week for months and months......
This.
That is not a program.
It is a list of days, and bodyparts. We all have those.
Do a real program.
One of the 20 rep squat programs would be great.
Squat only 2 x week.
First session heavy, second session light(say 20% lighter). You could even do 10 x 2 speed squats the second session, nice and light.
Or you could do LIGHT front squats/Zercher squats the second session.
Start light, well under 20RM. Get your scheduled reps in decent form. Then reward yourself by adding 5lbs next week. Keep that up for months and months, or the next year if you can. Grow big legs if you are not afraid to eat.
What is your current squat poundage(parallel squat) for various rep ranges?Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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01-12-2013, 06:04 AM #17
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01-12-2013, 06:21 AM #18
That's a very hamstring focused day.
barbell back squats 3x a week and your legs will grow, just star with them on your workout...OR
Squats 5x5
leg press 4x10
SLDL 4x10
Also your split could take a frequency upping for sure. hit everything 3x a week and you'll make much better progress.
BTW...how much do you deadlift?OG
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01-12-2013, 06:29 AM #19
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01-12-2013, 02:50 PM #20
Squats, Leg Press, lunges, leg curls, leg extensions, hip abductions, and seated calf raises. Go in there with a mad man mentality and hit your legs hard. Make sure on squat you go down to 90 degrees.
Chasing the pump
Barbell Squat- 470 1rm
Barbell Bench- 325 1rm
Weighted pullups- 100lbs 4-reps
178lbs, 12% body fat
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