Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Muscle Building and Bodybuilding

Notices

Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

Reply
 
Thread Tools Search this Thread Display Modes
Old 11-05-2013, 04:56 PM   #11
skids
skids
has no status.
Senior Member
Max Brawn
Points: 4,420, Level: 42 Points: 4,420, Level: 42 Points: 4,420, Level: 42
Activity: 16% Activity: 16% Activity: 16%
 
skids's Avatar
 

Join Date: Jan 2013
Location: New Zealand
Posts: 1,297
Training Exp: 3
Training Type: Powerbuilding
Fav Exercise: Squat
Fav Supp: Meat, Milk,
My Mood: Sleepy
Reputation: 63260
skids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beast
Default

Quote:
Originally Posted by miked96 View Post
http://exrx.net/WeightTraining/Weigh...Generator.html

Run this squat routine but only squat twice a week. One heavy and one light. The light day is going to be your 6x2 day and it stays the same for the duration. For example a 400 pound squatter would be:
Light day 320 6x2 all 9 weeks
Heavy would be:
1 320 6x3
2 320 6x4
3 320 6x5
4 320 6x6
5 340 5x5
6 360 4x4
8 380 3x3
9 400 2x2

Do as much or little assistance as you feel like, as long as you make all your numbers. Answer may not be what your looking for but I have personally seen that routine make a significant diffrence in leg size on lifters I saw on almost a daily basis.
Thanks mate, great information. I think i will give this a go.

just one question though.

Once you have completed a cycle, can you do a second cycle straight away or do you recommend having a break for a week or so first ?

Cheers Nath.
skids is online now   Reply With Quote


Share with Facebook
Sponsored Links
Old 11-05-2013, 04:58 PM   #12
skids
skids
has no status.
Senior Member
Max Brawn
Points: 4,420, Level: 42 Points: 4,420, Level: 42 Points: 4,420, Level: 42
Activity: 16% Activity: 16% Activity: 16%
 
skids's Avatar
 

Join Date: Jan 2013
Location: New Zealand
Posts: 1,297
Training Exp: 3
Training Type: Powerbuilding
Fav Exercise: Squat
Fav Supp: Meat, Milk,
My Mood: Sleepy
Reputation: 63260
skids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beast
Default

Quote:
Originally Posted by big_swede View Post
Paused squats and front squats! Alternate between 2-5s pauses. Also end your squat sessions with a all out set with a weight you can puah near 20 reps on. Then push 10 more.
Thanks mate, I will be doing this .

I can fell the doms already.
skids is online now   Reply With Quote


Share with Facebook
Old 11-05-2013, 04:58 PM   #13
Ramrod
Ramrod
Reviews.com
Senior Member
Max Brawn
Points: 5,767, Level: 49 Points: 5,767, Level: 49 Points: 5,767, Level: 49
Activity: 16% Activity: 16% Activity: 16%
 
Ramrod's Avatar
 

Join Date: Oct 2012
Location: MO
Posts: 1,652
Training Exp: 12
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: FOOD
My Mood: Doh
Reputation: 116149
Ramrod is a master memberRamrod is a master memberRamrod is a master memberRamrod is a master memberRamrod is a master memberRamrod is a master memberRamrod is a master memberRamrod is a master memberRamrod is a master memberRamrod is a master memberRamrod is a master member
Default

Quote:
Originally Posted by miked96 View Post
http://exrx.net/WeightTraining/Weigh...Generator.html

Run this squat routine but only squat twice a week. One heavy and one light. The light day is going to be your 6x2 day and it stays the same for the duration. For example a 400 pound squatter would be:
Light day 320 6x2 all 9 weeks
Heavy would be:
1 320 6x3
2 320 6x4
3 320 6x5
4 320 6x6
5 340 5x5
6 360 4x4
8 380 3x3
9 400 2x2

Do as much or little assistance as you feel like, as long as you make all your numbers. Answer may not be what your looking for but I have personally seen that routine make a significant diffrence in leg size on lifters I saw on almost a daily basis.

Good advice...

I also like(or dislike) 20 Reppers to finish off a Workout.
__________________
Proudly sponsored by
www.RAMRODREVIEWS.com
Meet PR's: 425/315/475 Total: 1215 @179
Ramrod is offline   Reply With Quote


1 members found this post helpful.
Share with Facebook
Old 11-05-2013, 05:10 PM   #14
miked96
miked96
has no status.
Senior Member
Max Brawn
Points: 13,014, Level: 74 Points: 13,014, Level: 74 Points: 13,014, Level: 74
Activity: 14% Activity: 14% Activity: 14%
 

Join Date: Feb 2012
Location: Greenville,SC
Posts: 1,663
My Mood: Relaxed
Reputation: 140694
miked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master membermiked96 is a master member
Default

Quote:
Originally Posted by skids View Post
Thanks mate, great information. I think i will give this a go.

just one question though.

Once you have completed a cycle, can you do a second cycle straight away or do you recommend having a break for a week or so first ?

Cheers Nath.
No problem and good luck with it. You should hit the 2x2 heavy day on week 9 skip the light day that week and max on your next heavy day on week 10. Definitely need to take a couple of week off before running it again. I have had two guys run it after a few weeks rest and the first time through works really well but the second time things started going off the rails towards the end.

Heres what I would do. Lay of the heavy deadlifting while you do it. Save your lowerback and legs for squatting. Pull on your light day after you squat but keep it around 70 to 80%. Dont worry, your pull will increase along with your increase in leg strength. Once your done with the program, go back to one squat day and one deadlift day a week for awhile.
miked96 is offline   Reply With Quote


2 members found this post helpful.
Share with Facebook
Old 11-05-2013, 05:15 PM   #15
Tannhauser
Tannhauser
reads long boring books
Senior Member
Max Brawn
Points: 136,639, Level: 100 Points: 136,639, Level: 100 Points: 136,639, Level: 100
Activity: 7% Activity: 7% Activity: 7%
 
Tannhauser's Avatar
 

Join Date: Mar 2011
Location: UK
Posts: 2,856
Training Exp: 30+
Training Type: Powerlifting
Fav Exercise: Front squat
Fav Supp: Creatine. C'est tout.
Reputation: 324901
Tannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite memberTannhauser is an elite member
Default

Good answers here already. There are lots of different ways of achieving this goal.

My 2p is that a good hypertrophy routine for quads is going to involve:

1. Adequate frequency. Train legs twice or more a week. Some can grow on once a week, but I'm betting more grow on higher frequency.

2. Adequate volume in each session. The number of sets and reps will depend on what % RM you choose. 6 X 2 or 5 x 8 or anywhere between, take your pick.

3. Time under tension (TUT). I think it's possible to build huge legs without emphasising TUT, but I reckon it works well. Lunges and split squats, high rep sets and pause sets are all ways to contribute TUT.

4. Hard work. How hard you push yourself is going to depend on all the other factors above, but at least one set should be really tough. Having said this, my legs blew up on a Sheiko program (many, many sets of squats twice a week but no one set was terrifically hard).

5. Progression. Add weight, increase reps, add sets etc each week.

So this doesn't say anything different from everyone else, it just takes three times as long to say it
__________________
Lifetime best: 500/363/573 @ 220 belt only

"The proper study of mankind is books" - Aldous Huxley
Tannhauser is online now   Reply With Quote


2 members found this post helpful.
Share with Facebook
Old 11-05-2013, 05:40 PM   #16
skids
skids
has no status.
Senior Member
Max Brawn
Points: 4,420, Level: 42 Points: 4,420, Level: 42 Points: 4,420, Level: 42
Activity: 16% Activity: 16% Activity: 16%
 
skids's Avatar
 

Join Date: Jan 2013
Location: New Zealand
Posts: 1,297
Training Exp: 3
Training Type: Powerbuilding
Fav Exercise: Squat
Fav Supp: Meat, Milk,
My Mood: Sleepy
Reputation: 63260
skids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beastskids is a lifting beast
Default

Thank you everybody for all the great info, tips and ideas

I've never had such a good response and if I went to respond to all of yous individually it would take me ages.

So please take this as a "Thank you very much folks", I really appreciate everybody's input .

Cheers, Nath.
skids is online now   Reply With Quote


Share with Facebook
Old 11-12-2013, 04:49 PM   #17
schneppy07
schneppy07
GROW TIME
Member
New Brawn
Points: 788, Level: 14 Points: 788, Level: 14 Points: 788, Level: 14
Activity: 2% Activity: 2% Activity: 2%
 

Join Date: Jan 2013
Location: michigan
Posts: 47
Training Exp: 6
Training Type: Bodybuilding
Fav Exercise: barbell deadlift
Fav Supp: AAEFX kre alkln creatine
My Mood: Aggressive
Reputation: 1010
schneppy07 has made some good postsschneppy07 has made some good postsschneppy07 has made some good postsschneppy07 has made some good postsschneppy07 has made some good postsschneppy07 has made some good postsschneppy07 has made some good postsschneppy07 has made some good posts
Default

A lot of good advice on this thread, good stuff guys
__________________
future IFPA and INBA pro

>>>>All American EFX Board Rep<<<<<

Personal trainer/ Natural Freak

2012 belding natural classic overall winner

www.aaefx.com
http://www.bodybuilding.com/store/aap/aap.htm
schneppy07 is offline   Reply With Quote


Share with Facebook
Old 11-14-2013, 10:37 AM   #18
regev19978
regev19978
has no status.
Member
New Brawn
Points: 501, Level: 10 Points: 501, Level: 10 Points: 501, Level: 10
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Aug 2013
Posts: 34
Reputation: 310
regev19978 is off to a good startregev19978 is off to a good startregev19978 is off to a good startregev19978 is off to a good start
Default

work up to heavy typically low reps (3-5) and then do a two back-off sets of 10 and 20 reps, if you really want to burn your legs try once a week 8-10 sets of triples with ATG paused front squats, rest about 45 sec. You'll build some muscle bro
regev19978 is offline   Reply With Quote


Share with Facebook
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
The massive legs of Robert Forstemann Tannhauser Muscle Building and Bodybuilding 20 08-18-2013 03:14 AM
Build Massive Biceps and Triceps in Less Time I WILL Training Resources 0 08-08-2013 05:48 AM
Bicep Curls and Kickbacks - Build Massive Arms Now!!!! BendtheBar General Board 12 02-21-2013 01:26 AM
Massive sale! BendtheBar Supplement Deals 0 01-03-2011 02:21 PM
Massive Growth Anyone? The Supplement Guy Supplement Deals 0 01-28-2010 07:56 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 10:31 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.