From Bulking to My First Bikini Contest!

[bigfish18q]

You said squats are better than leg press 100% of the time, which is the same as calling it worthless.

They both deserve a place and are equal in terms of developing leg mass and strength, it's just that squat is a widely used measurement of strength, leg press is not.

I think what he's saying is that if you could only do squats or leg press.. squat would be the better choice. Of course they both have their place, but you're hitting a lot more of your leg on a conventional squat. You should definitely work in both though

[LadyLore420]

I think what he's saying is that if you could only do squats or leg press.. squat would be the better choice. Of course they both have their place, but you're hitting a lot more of your leg on a conventional squat. You should definitely work in both though

Disagree here. You hit less % of muscle fibers in the traditional squat because of limiting factors such as form and balance. The leg press allows absolutely unhindered max effort, and depending on the stance and angles used, hits just as many leg muscles as the squat, although leaving out the rest of the body. The leg press is the superior exercise for hitting more muscle fibers in the muscles targeted for bulk. The squat teaches discipline in firing all the right muscles at the right time for maximum efficiency, making it a better strength exercise.

Wish all this broscience about leg press would just go away. I'm not even 5 months into working out and hitting almost 2x BW squats, and I came from a solid foundation of bicycling and leg press. Leg press works just fine, if you want it to.

[scottyb05]

You said squats are better than leg press 100% of the time, which is the same as calling it worthless.

They both deserve a place and are equal in terms of developing leg mass and strength, it's just that squat is a widely used measurement of strength, leg press is not.

I think what he's saying is that if you could only do squats or leg press.. squat would be the better choice. Of course they both have their place, but you're hitting a lot more of your leg on a conventional squat. You should definitely work in both though

Pretty much this.

But say what you will... when it comes down to it if you have 1 person only doing squats and 1 person only doing leg press, you're telling me that the person only doing leg press will have bigger legs? I find that hard to believe

[LadyLore420]

Pretty much this.

But say what you will... when it comes down to it if you have 1 person only doing squats and 1 person only doing leg press, you're telling me that the person only doing leg press will have bigger legs? I find that hard to believe

Only an idiot chooses one exercise, especially for bulk.

And yes, that's what I'm saying. If diet, motivation, and effort are all the same, leg press is superior exercise for bulk because it recruits more muscle fibers due to not being limited by balance and form. It's basic, basic anatomy.

[scottyb05]

Definitely gonna have to agree to disagree here.

[LadyLore420]

Definitely gonna have to agree to disagree here.

If only all the money we pour into those personal trainer certification courses would run some double blind studies on things like this.

Sports medicine is too focused on pills and surgery, not enough on functional exercise facts.

[scottyb05]

Lol @ trainers. Haven't seen a trainer yet I would take free advice from

[LadyLore420]

Lol @ trainers. Haven't seen a trainer yet I would take free advice from

I've met a bunch that are very knowledgeable, all the smart ones transition into physical therapy or coaching though.

[BubsNBean]

OP- What are your goals? You're bulking, right? Do you still want to make strength gains too? These are things you need to ask yourself and adjust your program accordingly.

Cliffs:
-You'll be judged for strength based on squat, dead, bench press.
-Squat is better for overall recruitment of the body (stablilizers, etc)
-Leg Press will target the legs and likely give you better overall hypertrophy results
-Some of the weight trained for leg press will transfer to a heavier squat, but not all

-If you can manage to work in both, this is ideal. If not, you need to decide which you're more interested in: hypertrophy or strength, then press or squat (respectively) accordingly

[egoatdoor]

I think one of the issues with beginners and even some intermediates and ESPECIALLY among the guys, is that leg presses are used as a substitute for squats because they are easier, both from a physical standpoint on the CNS and from a form standpoint.

Squats should be the mainstay for all beginners and even most lower intermediates, with leg presses used as an adjunct or an occasional substitute if there is an injury or soreness issue.

I do not think leg presses are worthless and as one gets advanced, they can be actually better in some cases. I squatted for YEARS, but the last three years have found that leg presses are better for me from a size and also symmetrical standpoint. I can't squat super heavy any more due to injuries, gradually weakening of the lower back and just general loss of testosterone from aging. Deep squatting was also making my already too big butt bigger. Now I do leg presses and/or front squats (both of which hit the quads more and the hams and butt less than squats) every leg workout and squat usually every other workout.

[egoatdoor]

Lol @ trainers. Haven't seen a trainer yet I would take free advice from

In 15 years, only two. One is actually the one I hired for 2 years back in 2002 and is now a pro female bodybuilder. The other was also a woman I saw on vacation in Florida a couple of years ago. Later found out she was a figure competitor. I was there two weeks and she had all of her clients almost exclusively on free weights, TAUGHT proper form and didn't baby people. She CHALLENGED them. One night she had a 60 something woman deadlifting 155 pounds for reps. Amazing!!!

[dawnmsaunders]

Making a trip to VA for a few days, will still be working out though.

I'll answer you guys when I get there! Thanks for all of the input everyone

Oh... and hit 2 PRs on squats and deads yesterday. 95lbs on squats for 3 sets of 4, and 115lbs on deads for 3 sets of 3!!

[scottyb05]

In 15 years, only two. One is actually the one I hired for 2 years back in 2002 and is now a pro female bodybuilder. The other was also a woman I saw on vacation in Florida a couple of years ago. Later found out she was a figure competitor. I was there two weeks and she had all of her clients almost exclusively on free weights, TAUGHT proper form and didn't baby people. She CHALLENGED them. One night she had a 60 something woman deadlifting 155 pounds for reps. Amazing!!!

Oh I'm sure there are some out there, I just haven't seen one yet.

Making a trip to VA for a few days, will still be working out though.

I'll answer you guys when I get there! Thanks for all of the input everyone

Oh... and hit 2 PRs on squats and deads yesterday. 95lbs on squats for 3 sets of 4, and 115lbs on deads for 3 sets of 3!!

Safe travels!

[bigfish18q]

Lol @ trainers. Haven't seen a trainer yet I would take free advice from

It really depends where you're at. Your typical commercial gym trainers are mostly awful. Mainly because those gyms pay their trainers next to nothing OR it's their first training job, and just don't know much in general.

All the good ones eventually figure out there's more money to be made if you go private (and run your business well).

[dawnmsaunders]

Here's my measuring stats: (Inb4 penor measurements) Also, it's good to note that I'm measuring pre-workout, first thing in the morning, so cold... and unflexed. Also not really sure how to measure chest on women lol Update almost a month later

Upper Chest: 34.5' 33" huh?? Boobies going away??
Lower Chest (below boobies): 31.5' 31.5

Bicep right: 11.5' 11.5
Bicep left: 11.5' 11.5

Forearm right (dat fap arm): 9 3/4' 9 3/4
Forearm left: 9.5' 9.5

Waist: 28' 27.5 Lost ??

Hips: 40' (lmao) 39.5 Lost here too??

Thigh Right: 22.5' 23 Gained
Thigh Left: 22 1/4' 23 Gained (I hope I'm still measuring in the right spots.. middle of my thigh)

Calf Right: 13 3/4' 13 3/4
Calf Left: 14' 14

Weight: 143.2lbs 144.2

Basically stayed the same everywhere, except it looks like I lost inches in some areas, but have gained weight on the scale. Dat body recomp? Newb gains? Thighs have increased though so at least that *looks* like progress... every where else is being a bish. It's only been almost a month though, so I know it's not going to happen quickly. Sorry I haven't updated in a while.. been busy with traveling, and kinda just needed a break from updating. I get so long-winded during every post lol

[scottyb05]

Basically stayed the same everywhere, except it looks like I lost inches in some areas, but have gained weight on the scale. Dat body recomp? Newb gains? Thighs have increased though so at least that *looks* like progress... every where else is being a bish. It's only been almost a month though, so I know it's not going to happen quickly. Sorry I haven't updated in a while.. been busy with traveling, and kinda just needed a break from updating. I get so long-winded during every post lol

Thought you died

[LadyLore420]

Thought you died

And she's back!

Let's name a religion after her.

Saunderanity!

[BubsNBean]

I think it's probably just slow gains, which is the way you want it to go! If you gained an inch in 5 places, that's 5 inches and you can bet that ain't all muscle, or even half if you gained it in only a month. Slow and steady, trust the process!

Glad to have you back

[scottyb05]

And she's back!

Let's name a religion after her.

Saunderanity!

Took Jesus 3 days to rise from the dead, took dawn over a week. She on that poverty messiah status

[dawnmsaunders]

Thought you died

And she's back!

Let's name a religion after her.

Saunderanity!

Bow down bishes

I think it's probably just slow gains, which is the way you want it to go! If you gained an inch in 5 places, that's 5 inches and you can bet that ain't all muscle, or even half if you gained it in only a month. Slow and steady, trust the process!

Glad to have you back

Thanks I don't know if this makes any difference, but I added up all of my "gains and losses", and the total after a month is -1.25 inches. So I've lost 1.25 inches all over my body, but gained weight.. So I'm hoping that's the sign of body recomp like Alan Aragon was telling me about.

Took Jesus 3 days to rise from the dead, took dawn over a week. She on that poverty messiah status

lmaoooooo! I'll try to be more consistant. But I went to visit parents, boyfriends been going out of town so I've been hanging out with friends, etc.. Just enjoying the summer day lately Today is our 1 year anniversary, so we're going to dinner and a movie tonight, and tomorrow going to an amusement park nearby all day (Carowinds).. Not counting macros today either!!

[dawnmsaunders]

Here's my measuring stats: (Inb4 penor measurements) Also, it's good to note that I'm measuring pre-workout, first thing in the morning, so cold... and unflexed. Also not really sure how to measure chest on women lol Update almost a month later Month later update.. please take note that last night I only ate 2050 cals instead of 2400... had a busy day, couldn't fit it all in; didn't feel like eating; and TMI, it's shark week; more excuses

Upper Chest: 34.5' 33" ....33.5''
Lower Chest (below boobies): 31.5' 31.5 ....31.5''

Bicep right: 11.5' 11.5 .....11 3/4''
Bicep left: 11.5' 11.5 .....11 3/4''

Forearm right (dat fap arm): 9 3/4' 9 3/4 ....9 3/4''
Forearm left: 9.5' 9.5 .... 9.5''

Waist: 28' 27.5 ....28'' lol

Hips: 40' (lmao) 39.5 .....40 1/4'' haha there's the fat

Thigh Right: 22.5' 23 ....23''
Thigh Left: 22 1/4' 23 .....23''

Calf Right: 13 3/4' 13 3/4 ....14''
Calf Left: 14' 14 ...14 1/4''

Abs (straight across belly button.. this is new) 30''

Weight: 143.2lbs 144.2 ...146.6

So I gained almost everywhere... upper chest, waist, hips, biceps, and calves... please be muscle.. please be muscle lol

By the way, I'm deloading this week since I'm switching up my program from PHUL to Lyle McDonald's GBR. I stopped making progress on my big 3, although I was making some on my isolations (even doing the compounds first). Anyway, going to bulk for 2 more months, and then do a good 12-week cut before the cruise... then it's back to bulk

[scottyb05]

Thought you croaked!

[egoatdoor]

and then do a good 12-week cut before the cruise.

You are going to be smoking on that cruise.

[scottyb05]

You are smoking.

Fixed it for you brah

[egoatdoor]

Ha...ha...there are going to be two degrees of smoking..

[scottyb05]

Ha...ha...there are going to be two degrees of smoking..

Wait what kind of smoking are we talking here.. we going this kind..

[dawnmsaunders]

hahaha you guys are hilarious thanks I actually haven't been on the forums much at all lately. I joined some other macro/bodybuilding related groups and have been lurking and posting in there. Some of the pros are in some of the groups, like Lyle McDonald, Alan Aragon, etc... and it's been interesting to read the discussions in there. Kind of different from the "how do I get abs" and "how much cardio do you do" posts in the female bodybuilding section. Don't get me wrong; I love the forums so much, but I think these threads happened more often cause it's summer.

Other than that I've been working a lot of overtime and trying to get in sleep somewhere while still going to the gym and doing chores. I'm going to be moving in with my boyfriend "officially" soon (although I stay here anyway, but all of my stuff isn't here... except some clothes and few things I need)... so I've been gradually packing things up and moving here.

Someone stole my debit card info (I have the card still), and went on a nerdy shopping spree and bought a book. Nerd thief. So I've been trying to correct that. Fukkin nerd.

Anyway, there's my rants that hopefully you've missed lol I'll try to post more, and lurk more....

[Boomer29]

Other than that I've been working a lot of overtime and trying to get in sleep somewhere while still going to the gym and doing chores.

whomp whomp whomp...

Congrats on the move!

[dawnmsaunders]

Here's my measuring stats: Note that I'm measuring pre-workout, first thing in the morning, so cold and unflexed, one month later update. Taking into account I had about 12 days of vacation, so eating and training patterns were off during that time. Did not count macros during vacation (no care), and trained sporadically... made lifted 5 of those days, and swam in a lake for several hours 4 days. Also didn't take creatine. Back on track now. Cut starts August 1st.

Upper Chest: 34.5' 33" 33.5'' ...... 33.5
Lower Chest (below boobies): 31.5' 31.5 31.5'' ......31.5

Bicep right: 11.5' 11.5 11 3/4'' .....11 3/4
Bicep left: 11.5' 11.5 11 3/4'' .......11 3/4

Forearm right (dat fap arm): 9 3/4' 9 3/4 9 3/4'' ..... 9 3/4
Forearm left: 9.5' 9.5 9.5'' ..... little over 9.5

Waist: 28' 27.5 28'' .....28

Hips: 40' (lmao) 39.5 40 1/4'' .....41.5 (jesus... really)

Thigh Right: 22.5' 23 23'' .......23.5
Thigh Left: 22 1/4' 23 23'' ......23.5

Calf Right: 13 3/4' 13 3/4 14'' .......13 3/4 (okay??)
Calf Left: 14' 14 14 1/4'' ...... 14 1/4

Abs (straight across belly button.. this is new) 30'' .......31 (*sigh*)

Weight: 143.2lbs 144.2 146.6 ......149.2

[scottyb05]

sweet jesus where did you come from?