Hello all,
I’m Doing a 4 day U/L split. On my Lower hypertrophy day can I schedule RDL and together with another HH like hip thrust on the same day?
Thanks,
czulsk
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Thread: RDL & HH same day?
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09-24-2021, 02:50 AM #1
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09-24-2021, 03:35 AM #2
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09-24-2021, 04:07 AM #3
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09-24-2021, 04:08 AM #4
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09-24-2021, 07:31 AM #5
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09-24-2021, 07:36 AM #6
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09-24-2021, 07:38 AM #7
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09-24-2021, 08:57 AM #8
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09-24-2021, 08:58 AM #9
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09-24-2021, 09:03 AM #10
Fun fact about leg training, the quads can take a lot of abuse. Like you got 10 more after the burn makes you want to quit.
A good rule of thumb for legs:
Quads= high volume
Hip extension= moderate to high volume
Knee flexion (leg curls)= lower to moderate volume
Single leg= lower to moderate volume
Calves (if you do em right)= moderate volumeAge: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
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09-24-2021, 10:26 AM #11
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09-24-2021, 10:32 AM #12
A lot of people don’t hit calves optimally. You see a lot of bouncing reps and that is all Achilles’ tendon. That is the thickest strongest tendon in the body and handles that with gusto.
To train calves, you have to kill the stretch reflex. So 3-5 second pauses at peak contraction are a must. Then after, or during the set, stretch them under load, again for time. 3-5 seconds intra set, or for up to a minute after (my preference).
It helps to do that before any kind of quad compound too. Gets the ankles nice and loosened up.Last edited by BeginnerGainz; 09-24-2021 at 12:14 PM.
Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
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09-26-2021, 08:42 PM #13
So pause at the concentric part. Once I feel the stretch hold it for a few secs. I actually do blow right through my standing calf exercises. I don't have any calf machines, and I do the exercise at home. I use some water jugs to add resistance. At times I find it hard to keep the pause at top.
My standing claves:
4 sets 15 reps
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09-26-2021, 08:45 PM #14
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09-26-2021, 11:09 PM #15
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09-27-2021, 03:14 AM #16
Donkey calf raises are excellent, my only issue with them is they seem to require more weight than I have to get a good stimulation from. For calves, whether i'm focusing on soleus or gastrocnemius, I find again and again that it's the one legged stuff that really fries em the most. And as a bonus, barely takes any weight to do it. Take that, resistant as heck calf muscles!
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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09-27-2021, 11:21 PM #17
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