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littlecman
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home training

hey just wonder if you got any advice on training legs as I don't go to the gym coz of paranoia and im falling beind in that department any advice. thanks in advance

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wow ,

wow ,

umm what kind of equipment , do you have access to?? also what are your goals with legs ?? strenght or bb ..

like for myself if i needed to , i can train from home , because squats , stright legs for hams called (good mornings ) and calfs are more than enough for me. .. because im looking for core strenght ..not that i dont get definition from them.i do ...

but a bb , may look at this differnt. ,and want and need the hack squats , legs curls , and many more ..like i said this depends mainly on what you have access to and if that is enough to accomish your goals , with the equipment you have. ..thats my opion in it. anything is accomlishable. , but you need the tools 

i know power lifters than can care less of how there legs look , its more brute strenght , then a bb wants that definitio. 

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Shit bro you don't need to

Shit bro you don't need to train legs. Girls only look at arms and chest! Ever heard a girl say "Wow! Look at the quads on that guy!" Just train arms again on leg day!

Haha...I'm just kidding brotha. Like sieg said; what kinda equipment you got to work with?

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just a shite load of heavy

just a shite load of heavy weights really sturrging to do any but squats really

 

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well i would squat and do

well i would squat and do stright legs. and calf raises. , the legs will grow its all i do anyway. like dolf said. i got a barrel chest and arms. to match so.  ..

lol. but im not on stage and dont need to have , full defined legs ...so im happy i do it for core strenght. actually just started legs lol.  225 had me shaking and wobbeling.   my body isnt use to the weight load but will catch up fast.  

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cheers four the guys

cheers four the guys

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You're pretty limited, but

You're pretty limited, but you can do back and front squats, lunges, deadlifts like regular, summo, and stiff legged.

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Squats

4 sets of 20 rep squats with 90 seconds rest between sets. That means under the bar at 75 seconds ready to go. If you can do 225 for 4 sets in that fashion, you're a beast. (Like me.)

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Batman

300 bend and thrusts followed by 5 tire flips without rest and you too will be Batman. Don't reverse the the exercises or that is cheating.

Nobody has seen me and Batman in the same room.... I'm just saying. ;)

SEMPER FI

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honestly 

honestly 

i have never been around them tractor tires. ..till i just joined this private power gym.  ...(30.00 ) a month and you get a key. .but there is nothing easy about flipping that dam tire.  alot harder than it looks.  ..

also when you watch heavy man.  comps and they are picking up them.stones !!!!and then loading them.on the stone racks.  VERY DIFFICULT  , i recently started doing deads agion. , and i was pulling 385. easy.  .i havnt dead lifted in 7 years.    but..go grab a 225 ld stone and just pick off the floor.  lol.   

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that my friend is what im

that my friend is what im shooting for , agion.  that is core strenght and stamina ....

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Gymnastics

One need only to look at Olympic gymnasts to see the fundamentals of hypertrophy.

Time under tension. Muscular failure. 

When you combine those two elements, it doesn't matter what kind of equipment you use. You'll build muscle. I think of the slow and controlled negatives these gymnasts do for everything. Maximizing their time under tension and bringing their muscles past the point of failure for hours a day. That's why they're so big.

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your right. 

your right. 

and im finding out , the hard way. that 20+ of lifting and abuse takes its toll 

im chasing my partner hes 6'4 or 3. but 265. im 5'8  and dropped to 216 from 226 (which was my goal)   but i find myself chasing his weight ..like ill hit 275.and honest ill break it , and it feels light but the rotor.:((( i go do the neg and pain. then the other arm the tendinitis kicks in and fuck its aggervating.  

but i need to work with in my means what my body and injuries will allow ..im 51 in excellent condition.  so ill shoot for 225 on all excises , for 6 sets of 20.with 90 in between.   if not. im only going.to hurt myself and i know.it but.i see my partner.going up...im.training him...and.hes been off a while.and.in 5 weeks i took him.from like 275 to 365.  on bench alone. (now he trained for years. , so muscle memory and hes 39 )   

pride and ego i need to check now.:((

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Adjusting to muscular failure

Adjusting to muscular failure takes practice and a 'being comfortable with being uncomfortable' mindset. The mind controls the body NOT the other way around. I have taken failure to the next step in my routines..... Once I reach positive failure I double down and take my muscle to negative failure. You would laugh if I told you how light of weight and equipment I am using. 

Reiterating what has already been said- It is not what you have but what you do with what you have. 

Rocky Balboa won the heavyweight championship of the world chasing chickens! ;)))))

SEMPER FI

 

 

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Light Weight, Baby

I am willing to challenge you. Hook us both up to a machine that measures muscular output. Give us two pink 5 pound dumbbells each. See who can trigger the greatest muscular response. When I train my girl, I try to show her what optimal effort is by failing at the same weight she's using for less reps. Bodybuilding is not about moving weight. Bodybuilding is about optimally contracting a muscle against a load.

My absolute best sets are when I hit failure at 13 or 14 reps. It means I conquered the 12th rep, but was unable to reach the next mental goal of 15 reps. Failing at 13-14 usually means a set in the 35-45 second range, which I find to be the sweet spot of being able to use heavy enough weight while also being able to thoroughly work an entire muscle.

Another point - in response to Sieg's concerns - I'd like to make is, despite being on DBol and noticing my strength improving daily, I don't have any concern about going too heavy and injuring myself. The reason is because when I choose a weight for a set, the number on the weight is the last factor I use in making that decision. Rep tempo and set duration are the top two factors for every set. The absolute minimum set duration I choose is 24 seconds. (2 second eccentric + 1 second concentric = 3 seconds X 8 reps).

Most of my sets are in the 35-45 second range, however. My absence of fear for injury comes from controlling the weight throughout the entire set. I won't make anyone any guarantees, but I highly doubt you're going to injure yourself using a weight you can do a 3 second negative with (with proper form). The injuries come from a load being difficult to control i.e. too heavy. Injuries happen to the best of us, but mine have only come during a set that was less than 10 seconds long with a weight I could not fully control on the eccentric portion of the lift.

I don't mean to minimize the effects 20+ years of training has had on Sieg or any of our other members. No matter how careful and safe you are, hard training catches up with you. I'm closing in on that 20 year mark myself and I am beginning to see that despite being more cautious than most of the people I've trained around, I am indeed human.

But there's a reason why powerlifters suffer injuries on a regular basis and guys like Dexter Jackson and Kai Greene can train virtually injury free for 30 years.

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That't the real deal y'all.

That't the real deal y'all. Try and prove it wrong.... I triple dog dare you.

 

SEMPER FI