Strength Weight Training: Anything and Everything II

[ThePezDispenser]

I would never do any sort of volume training on deads or squats. For me this is all about power and strength which is lost when you're going above the 5-6 rep range and then find yourself struggling and doing really slow reps for the last few.

 

[showdownhero]

I would never do any sort of volume training on deads or squats. For me this is all about power and strength which is lost when you're going above the 5-6 rep range and then find yourself struggling and doing really slow reps for the last few.

That's only relevant if that's your goal. I'll still be in the sub 10 rep range for my dead lifts on 2/3 weeks plus I'll still be doing sub 10 squats on my GVT dead lift week anyway.

Can you link me to a good guideline for FST-7?

 

[ThePezDispenser]

That's only relevant if that's your goal. I'll still be in the sub 10 rep range for my dead lifts on 2/3 weeks plus I'll still be doing sub 10 squats on my GVT dead lift week anyway.

Can you link me to a good guideline for FST-7?

It's relevant to every goal I have. It's the core that allows me to continue to increase my weight in all other areas.

Hany Rambod has his own site - http://www.fst-7.com/

Trains both Phil and Jay.

There are torrents of his videos if you're into the downloading scene.

 

[showdownhero]

It's relevant to every goal I have. It's the core that allows me to continue to increase my weight in all other areas.

Hany Rambod has his own site - http://www.fst-7.com/

Trains both Phil and Jay.

There are torrents of his videos if you're into the downloading scene.

Yeah sorry I kinda misread your other post as saying that volume training for squats and deads was bad idea generally, my apologies.

Thanks for the links

 

[The_Answer3]

10-15 reps on deads? Jesus Christ!

10 on a lower weight. do 6-5-4 on deads with the full weights and 15's of squats. On my other leg day I do 8-6-4 squats with 10's on deads. One does not simply do full weight on both in the same session and walk.

 

[showdownhero]

10 on a lower weight. do 6-5-4 on deads with the full weights and 15's of squats. On my other leg day I do 8-6-4 squats with 10's on deads. One does not simply do full weight on both in the same session and walk.

I do,

Squats @ 90kg for 8, @ 80kg for 8 and 6
Deads @ 110kg for 10, 6, 5

Same day with only Barbell shoulder press separating them

 

[ThePezDispenser]

10 on a lower weight. do 6-5-4 on deads with the full weights and 15's of squats. On my other leg day I do 8-6-4 squats with 10's on deads. One does not simply do full weight on both in the same session and walk.

Yeah same as above. With footy I can't afford to do them on two separate days.

I'd post the weight, sets and reps but don't ant to be shot down by people thinking I'm trying to boost my own ego

 

[The_Answer3]

I do,

Squats @ 90kg for 8, @ 80kg for 8 and 6
Deads @ 110kg for 10, 6, 5

Same day with only Barbell shoulder press separating them

3 days pw?

 

[showdownhero]

3 days pw?

You train your legs three days a week? Good luck with your overtraining and no gaining goals of 2013.

No but seriously I don't think you should be training your legs that often, especially if muscle hypertrophy is your goal. Strength maybe but not for size.

 

[The_Answer3]

You train your legs three days a week? Good luck with your overtraining and no gaining goals of 2013.

No but seriously I don't think you should be training your legs that often, especially if muscle hypertrophy is your goal. Strength maybe but not for size.

haha, twice, but twice didn't seem like it would warrant that love Xavier style gif. and I reverse the heavy and high. So each week I do one heavy set of dead, one high rep set of deads, one heavy set of squats, one high rep set of squats. Calves and ass get a go on both days with both weighted and just high rep.

 

[showdownhero]

haha, twice, but twice didn't seem like it would warrant that love Xavier style gif. and I reverse the heavy and high. So each week I do one heavy set of dead, one high rep set of deads, one heavy set of squats, one high rep set of squats. Calves and arse get a go on both days with both weighted and just high rep.

You said you're struggling to make gains in your legs though right? It might be worth while cutting it down to once a week and see if the additional rest gives you some more size. Legs take more time to repair than other body parts (according to Dr Squat).

 

[lysp]

My leg day currently is this (once per week):

Squats: 3 x 6 x 125-130kg (currently 120 as i've been unwell), 20 x 95kg.​

​

Leg press: 2 x 9 x 370kg (narrow stance) - horizontal, not 45 degree​

Leg press: 2 x 9 x 370kg (wide stance) - horizontal, not 45 degree​

​

Leg curls: 3 x 8 x 73kg.​

SLDL: 3 x 8 x 120kg.​

​

Standing Calf raise: 5 x 18 x 75kg (ouch!!)​

Squat is currently my weak point as i started late.. hoping to get it up around 140-150 asap. Also i do proper deadlifts on back day.

 

[The_Answer3]

You said you're struggling to make gains in your legs though right? It might be worth while cutting it down to once a week and see if the additional rest gives you some more size. Legs take more time to repair than other body parts (according to Dr Squat).

Not me, was another fellow.

My leg gains are sorted.

 

[showdownhero]

My leg day currently is this (once per week):

Squats: 3 x 6 x 125-130kg (currently 120 as i've been unwell), 20 x 95kg.​

​

Leg press: 2 x 9 x 370kg (narrow stance) - horizontal, not 45 degree​

Leg press: 2 x 9 x 370kg (wide stance) - horizontal, not 45 degree​

​

Leg curls: 3 x 8 x 73kg.​

SLDL: 3 x 8 x 120kg.​

​

Standing Calf raise: 5 x 18 x 75kg (ouch!!)​

Squat is currently my weak point as i started late.. hoping to get it up around 140-150 asap. Also i do proper deadlifts on back day.

Is there a reason you have 2 hamstring exercises and no lunges?

Legitimate question by the way, not trying to be a smart arse

 

[Shupe]

ioppolo - Have you tried single leg exercises?

 

[rocker_oz33]

Leg workout for me is back and front squats and maybe some leg extensions.

 

[ioppolo]

ioppolo - Have you tried single leg exercises?

No I haven't, do they help a great deal?

 

[ThePezDispenser]

My leg day currently is this (once per week):

Squats: 3 x 6 x 125-130kg (currently 120 as i've been unwell), 20 x 95kg.​

​

Leg press: 2 x 9 x 370kg (narrow stance) - horizontal, not 45 degree​

Leg press: 2 x 9 x 370kg (wide stance) - horizontal, not 45 degree​

​

Leg curls: 3 x 8 x 73kg.​

SLDL: 3 x 8 x 120kg.​

​

Standing Calf raise: 5 x 18 x 75kg (ouch!!)​

Squat is currently my weak point as i started late.. hoping to get it up around 140-150 asap. Also i do proper deadlifts on back day.

Horizontal leg press. As in laying flat on your back and pressing directly upwards?

I love this machine. I got to use it a few times at MBS in Richmond.

 

[lysp]

Is there a reason you have 2 hamstring exercises and no lunges?

Legitimate question by the way, not trying to be a smart arse

Added SLDL just to hit hammies twice as i felt i had a weakness there.

Also i hate lunges.

If i was to add another exercise i'd probably had GHR, but my gym doesn't have one.

Horizontal leg press. As in laying flat on your back and pressing directly upwards?

I love this machine. I got to use it a few times at MBS in Richmond.

That's vertical leg press i think. By horizontal i was meaning sitting and pushing straight forward. I prefer that to the 45 degree as horizontal is harder. With 45 degree you're only pushing around 75% of the total weight due to the angle.

 

[ThePezDispenser]

That's vertical leg press i think. By horizontal i was meaning sitting and pushing straight forward. I prefer that to the 45 degree as horizontal is harder. With 45 degree you're only pushing around 75% of the total weight due to the angle.

Yeah, I prefer 45 degree to really work the quads and the horizontal you speak of to focus on the hammies going really deep!

 

[Shupe]

No I haven't, do they help a great deal?

There seems to be arguments arguing for/against both (squat vs single leg). I tend to do both on my leg day - heavy squats followed by lunges.

You did say that you're struggling to see any gains/improvements, so that normally means you should make a change. A couple of other suggestions were to do with volume, so I just thought i'd throw another variation into the ring

 

[showdownhero]

Added SLDL just to hit hammies twice as i felt i had a weakness there.

I'm only doing 60kg SLDL but really slow and controlled with a 1 second pause at the bottom of the movement. My hamstrings are really inflexible so I'm worried about doing too much weight and messing up my back. Did you gradually increase your weight up to 120kg or were you lifting pretty heavy from the start?

 

[cptkirk]

deep single leg exercises = leg size

there's a photo of my pegs here somewhere to prove it

 

[showdownhero]

deep single leg exercises = leg size

there's a photo of my pegs here somewhere to prove it

?

 

[mcuzzy]

You train your legs three days a week? Good luck with your overtraining and no gaining goals of 2013.

No but seriously I don't think you should be training your legs that often, especially if muscle hypertrophy is your goal. Strength maybe but not for size.

biggest guy at my gym trains legs 3x per week after previously training them twice per week. he said the 2nd workout is basically zero effort with 3 sets of 15 or so reps but has made a big difference to leg size