Leg Training Article by Marc Lobliner

[Scivation]

http://www.bodybuilding.com/fun/lobliner2.htm

This is a high-rep workout I have had great success with. It also has an Xtend calculator as well as Scivation's workout nutrition recommendations. My favorite parts are the references to shiny wheels.

If you have any questions on this or anything else, please let me know!

[Younglifter16]

haha whats with the ice cube and mack 10 quotes, I was impressed.

[Scivation]

haha whats with the ice cube and mack 10 quotes, I was impressed.

I failed to mention being a gangsta' in my bio.

[Kledz]

The real question is, will my ass ever look like yours if I follow this program?

[Scivation]

The real question is, will my ass ever look like yours if I follow this program?

Lunges will help build a nice rear-end.

[Kledz]

Lunges will help build a nice rear-end.

No, I mean specifically like yours. I thought they were from squats, was that just to throw us off?

[mondesi02]

Did someone say Star Jones?

...

[storm shadow]

I'm afraid to try that workout, I think I might be in bed for weeks after going through a hell like that.

[rudyky08]

That's one hell of a workout, I think I'm gonna try it next week. I definately think high reps for legs is the way to go. The workout will be posted in my X-Factor/Activate log, the link is in my sig.

[Zachattack43]

****, i should give that a try next week. I need a new way for me to prevent me from walking anywhere the next day

[uhockey]

That workout looks great.....if I plan to skip work the next day due to inability to walk.

[Togoro]

Whoa, looks like friday is gonna be one nasty leg day for me.


As uhockey mentioned work, will you be sending me a paycheck for the day of work I will undoubtedly be missing?

[Coulaid]

Nice set up marc

[Bammy]

Marc, I like the article and my girlfriend loves Scivation Sesamin!

Why the recommendation for no carbs pre and post though? There are leg days I've had where if I didn't get some good carbs in me after the workout I would have passed out trying to drive home.

[sawastea]

<img src=http://www.bodybuilding.com/fun/2002/legext2.jpg>

[sawastea]

On that note, I really like the idea of slow eccentric/concentric with lower weights. I do that on my workouts. Oh yea, I have tear drops

[Scivation]

Marc, I like the article and my girlfriend loves Scivation Sesamin!

Why the recommendation for no carbs pre and post though? There are leg days I've had where if I didn't get some good carbs in me after the workout I would have passed out trying to drive home.

From Chuck, Derek and I's book to be realeased in approximately 4 weeks:

Just Say “NO” to the Post Workout Insulin Spike

Our opinion may upset people but here it is. We do not recommend a postworkout (PWO) shake when the activity is for physique purposes. We would rather provide aminos (Branch Chain Amino Acids (BCAA)) and Whey Protein Isolate (WPI)) during the workout to help reduce muscle tissue catabolism and provide energy. If you do not have BCAAs and WPI DURING your workout/cardio training, then we recommend a WPI shake (protein only with no carbohydrates) PWO to get the body into an anabolic state. When you hop off that cardio machine postworkout, get home and eat your next meal around 30-45 minutes following your training session.
If you are a performance athlete (hockey, tennis, soccer, basketball, etc), then a PWO shake with carbohydrates and protein would be ideal to replenish glycogen stores and get the body recovered for the next days training or event. This is irrelevant because performance athlete would not be on a Cut Diet anyway. The goal for this athlete is performance and the goal of the Cut Diet is physique. Therefore, a performance athlete may even get Carbohydrates during their workout depending on the intensity. Many people we do diets for are looking to reduce fat. Therefore, maintaining as much muscle tissue as possible in a lowered caloric state is our goal. In the Cut Diet, we control insulin to enhance fat loss and even our carbohydrate meal keeps insulin under control. Thus, the last thing we want on this diet is to spike insulin!


No Pre Workout Shake?

On the Cut Diet with your pre, during and post workout Xtend and Substance WPI cocktail, you do not need a pre workout shake or a special pre workout meal other than the recommended handful of capsules that provide antioxidants, stimulants, nootropics, etc that you’ll find in our recommended Cut Diet supplement plan. You simply need to train 60-90 minutes after one of your scheduled meals. What if you train first thing in the morning? Simply start sipping your Xtend and Substance WPI cocktail 15 minutes prior to your workout and continue sipping throughout your weight training and cardio. This is all you need!

If you do not have Xtend, you can sip on Whey Protein Isolate during training and then consume 1-2 scoops (40 grams) of Whey Protein Isolate immediately post workout. Eat your next scheduled meal 30-45 minutes after your workout.

[Scivation]

No, I mean specifically like yours. I thought they were from squats, was that just to throw us off?

To obtain an ass like mine is like obtaining a back like Ronnie Coleman.

[Bammy]

From Chuck, Derek and I's book to be realeased in approximately 4 weeks:

Just Say “NO” to the Post Workout Insulin Spike

Our opinion may upset people but here it is. We do not recommend a postworkout (PWO) shake when the activity is for physique purposes. We would rather provide aminos (Branch Chain Amino Acids (BCAA)) and Whey Protein Isolate (WPI)) during the workout to help reduce muscle tissue catabolism and provide energy. If you do not have BCAAs and WPI DURING your workout/cardio training, then we recommend a WPI shake (protein only with no carbohydrates) PWO to get the body into an anabolic state. When you hop off that cardio machine postworkout, get home and eat your next meal around 30-45 minutes following your training session.
If you are a performance athlete (hockey, tennis, soccer, basketball, etc), then a PWO shake with carbohydrates and protein would be ideal to replenish glycogen stores and get the body recovered for the next days training or event. This is irrelevant because performance athlete would not be on a Cut Diet anyway. The goal for this athlete is performance and the goal of the Cut Diet is physique. Therefore, a performance athlete may even get Carbohydrates during their workout depending on the intensity. Many people we do diets for are looking to reduce fat. Therefore, maintaining as much muscle tissue as possible in a lowered caloric state is our goal. In the Cut Diet, we control insulin to enhance fat loss and even our carbohydrate meal keeps insulin under control. Thus, the last thing we want on this diet is to spike insulin!


No Pre Workout Shake?

On the Cut Diet with your pre, during and post workout Xtend and Substance WPI cocktail, you do not need a pre workout shake or a special pre workout meal other than the recommended handful of capsules that provide antioxidants, stimulants, nootropics, etc that you’ll find in our recommended Cut Diet supplement plan. You simply need to train 60-90 minutes after one of your scheduled meals. What if you train first thing in the morning? Simply start sipping your Xtend and Substance WPI cocktail 15 minutes prior to your workout and continue sipping throughout your weight training and cardio. This is all you need!

If you do not have Xtend, you can sip on Whey Protein Isolate during training and then consume 1-2 scoops (40 grams) of Whey Protein Isolate immediately post workout. Eat your next scheduled meal 30-45 minutes after your workout.

Thanks for the info Marc! So I have a question for you: If you are not eating carbohydrates before or after workouts during this cut diet, when do you have them? I would have thought that if you were lowering carbohydrates that morning, pre, and post would be the only times to consume them. Care to clue me in a little more?

[Scivation]

Thanks for the info Marc! So I have a question for you: If you are not eating carbohydrates before or after workouts during this cut diet, when do you have them? I would have thought that if you were lowering carbohydrates that morning, pre, and post would be the only times to consume them. Care to clue me in a little more?

Hell, I might as well copy and paste the whole damn book! Just kidding. Here is another excerpt:


Diet is about calories in and calories out first and foremost with macronutrient manipulation. The thing we emphasize is controlling insulin. How do we do this? We keep protein and fat high with carbohydrates coming mainly from Low Glycemic Index (GI) and fibrous sources. On the Cut Diet, every third day, we have a low GI carbohydrate and good fat reefed meal with no protein.

[Joel]

. We would rather provide aminos (Branch Chain Amino Acids (BCAA)) and Whey Protein Isolate (WPI)) during the workout .

Yes, please provide this for us. I will PM my address, and you can provide me with some Xtend and Substance that your company sells.

[mondesi02]

To obtain an ass like mine is like obtaining a back like Ronnie Coleman.

M-Lob has the ass of a great artist.

...

[Sixpack]

Love this thread great job guys and Chuck manipulation of insulin I love, this leg workout I have been doing for awhile. I cannot walk usually for 2 days after

From Chuck, Derek and I's book to be realeased in approximately 4 weeks:

Just Say “NO” to the Post Workout Insulin Spike

Our opinion may upset people but here it is. We do not recommend a postworkout (PWO) shake when the activity is for physique purposes. We would rather provide aminos (Branch Chain Amino Acids (BCAA)) and Whey Protein Isolate (WPI)) during the workout to help reduce muscle tissue catabolism and provide energy. If you do not have BCAAs and WPI DURING your workout/cardio training, then we recommend a WPI shake (protein only with no carbohydrates) PWO to get the body into an anabolic state. When you hop off that cardio machine postworkout, get home and eat your next meal around 30-45 minutes following your training session.
If you are a performance athlete (hockey, tennis, soccer, basketball, etc), then a PWO shake with carbohydrates and protein would be ideal to replenish glycogen stores and get the body recovered for the next days training or event. This is irrelevant because performance athlete would not be on a Cut Diet anyway. The goal for this athlete is performance and the goal of the Cut Diet is physique. Therefore, a performance athlete may even get Carbohydrates during their workout depending on the intensity. Many people we do diets for are looking to reduce fat. Therefore, maintaining as much muscle tissue as possible in a lowered caloric state is our goal. In the Cut Diet, we control insulin to enhance fat loss and even our carbohydrate meal keeps insulin under control. Thus, the last thing we want on this diet is to spike insulin!


No Pre Workout Shake?

On the Cut Diet with your pre, during and post workout Xtend and Substance WPI cocktail, you do not need a pre workout shake or a special pre workout meal other than the recommended handful of capsules that provide antioxidants, stimulants, nootropics, etc that you’ll find in our recommended Cut Diet supplement plan. You simply need to train 60-90 minutes after one of your scheduled meals. What if you train first thing in the morning? Simply start sipping your Xtend and Substance WPI cocktail 15 minutes prior to your workout and continue sipping throughout your weight training and cardio. This is all you need!

If you do not have Xtend, you can sip on Whey Protein Isolate during training and then consume 1-2 scoops (40 grams) of Whey Protein Isolate immediately post workout. Eat your next scheduled meal 30-45 minutes after your workout.

[jkeithc82]

It is alive!!!!

[Scivation]

M-Lob has the ass of a great artist.

...

You do one little dance for a friend and look what happens.

[Joel]

Marc = Marketer of the Month Award

Promote this workout that promotes your book that promotes your products



(Hope this actually works for anyone who tries it)

[jdiritto]

ddddaayum... for 205pd it recommends 10 scoops of Xtend for the leg day workout thats alot. =(

[warriors]

Looks pretty brutal.

[storm shadow]

From Chuck, Derek and I's book to be realeased in approximately 4 weeks:
.

What exactly is the book about? Supplementation and Excersise?

[MynameisMike]

You weren't at the detroit airport somewhere around March 31st, where you?

I saw two big dudes, one had a big Primaforce bag. You never know