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Yeah I’m 6’2” and mostly legs. Calves have always been a weakness of mine. I’ve pounded them for years. I’ll post a picture tomorrow to show the definition.
I know the pain with legs lagging behind especially Caves lol
I really like the update bro
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I think legs are the most important area of the body to train. Strong trunk makes a strong body.
We just put in a sled pull at my gym. Not many guys use it though.
bro real men got big calves. mine are huge
I am trying this based off the principle of HIT that Mike mentzer pushed saying that the best stimulation of growth was achieved by reaching failure there by forcing the body to adapt and grow in anticipation of the High Intensity Training next go around. I will be backing off on the weights and upping the volume towards the end of the cycle to try to harden up a bit.
Failure is great. The problem is that all of your sets before that last one to failure are so far from failure, that they don’t count as sets at all. This workout, other than calves, has like four total sets. If you just go to failure on the first set, using the higher weight, then do it again on the second, this time probably fewer reps, then you’ve doubled your growth opportunities by spending half the time.
I don’t know that changing rep schemes to harden muscles is really a thing. HIT is probably not totally suitable for people who are still normal size in that we need more than one set to failure because one set is not as damaging to us as it was to a guy with Mentzler’s mass. But I think the relevant research is almost unanimous in that going about 0-3 reps to failure in any given set is where growth actually happens. And that going for thirty reps (to failure) is just 25 useless reps and then a few useful ones. The only reason not to stick with 3-5 reps to failure sets is that it is more mentally fatiguing than are 10-15, but the outcome is the same from 5-30 or so.
I know that my two sets or so leading up to the last one seem useless to some since failure isn’t always achieved. I am worried about injuries and those preliminary sets serve to warm up and listen to my body. If I have a tinge or any sort of discomfort I generally cut it short or change the movement. What I am doing is working, I see growth, the people I work with see it. Could it be better? Always, there is always some way to improve whether it’s the pre workout meal timing or macros, the type of pre workout and level of stimulant, hitting failure more often, etc..
Your doing too many reps on your warmup sets. My last warmup set is usually 6 reps max.
Agree. I generally do a few fives to get loose, then work up doing threes, then do a final two at a weight higher than my working set to make the work set feel a little easer. Basically loosen up, warm up, then get my nervous system set. I don’t feel like leaving my effort in a bunch of useless reps.
Absolute brutal workout
LevButlerov
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@Myownlab those are good calves def building them up
Looking good bro!
bro yo legs lookin sharp very big and bulky
great job your calves are definitely growing
wow that is really good please post up your leg workout
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Calves look strong
looking lean bro
Sept. 25
Back and Bicep
Warmup- 10 min treadmill
Rotator cuff rotations-seated with dumbbell
Internal/external rotations cable machine
Cable machine rope curls
40lbs- 16 reps
60lbs- 12 reps
70lbs- 12 reps
Lat pull down, supinated grip/ shoulder width
80lbs- 12 reps
100lbs- 12 reps
120lbs- 12 reps
150lbs- 10 reps failing
Cable machine single arm curls/ facing away two steps away for good stretch
40lbs- 12 reps
50lbs- 10 reps failing
70lbs- failed at 6 and 7
Single arm lat pull down
70lbs- 12 reps
90lbs- 10 reps
100lbs- failed at 10
Land mine single arm rows
45lbs- 10 reps each
45 lbs- 10 reps each
45lbs- 10 reps
Back extensions
120lbs- 12 reps
140lbs- 12 reps
160lbs- 10 reps
Cable rows
120lbs- 10 reps
120lbs- 8 reps failed
Ab roller
10 reps
8 reps
8 reps
Dumbbell shrugs
60lbs- to failure
60lbs- to failure
Found that I was having a hard time with mind muscle connection today. Did more reps and lighter weight to try to feel that pump and it just wasn’t working.
Back and Bicep
Warmup- 10 min treadmill
Rotator cuff rotations-seated with dumbbell
Internal/external rotations cable machine
Cable machine rope curls
40lbs- 16 reps
60lbs- 12 reps
70lbs- 12 reps
Lat pull down, supinated grip/ shoulder width
80lbs- 12 reps
100lbs- 12 reps
120lbs- 12 reps
150lbs- 10 reps failing
Cable machine single arm curls/ facing away two steps away for good stretch
40lbs- 12 reps
50lbs- 10 reps failing
70lbs- failed at 6 and 7
Single arm lat pull down
70lbs- 12 reps
90lbs- 10 reps
100lbs- failed at 10
Land mine single arm rows
45lbs- 10 reps each
45 lbs- 10 reps each
45lbs- 10 reps
Back extensions
120lbs- 12 reps
140lbs- 12 reps
160lbs- 10 reps
Cable rows
120lbs- 10 reps
120lbs- 8 reps failed
Ab roller
10 reps
8 reps
8 reps
Dumbbell shrugs
60lbs- to failure
60lbs- to failure
Found that I was having a hard time with mind muscle connection today. Did more reps and lighter weight to try to feel that pump and it just wasn’t working.
@Myownlab mind muscle connection is key well done to failure
bro push hard hell yeah. fail that shit
i train light, always have. i rarely take it to failure. but if it works for you then great
nice to see somebody is using an ab roller I like them for my core
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Its strange how light of weight most on here train their back. Does everyone not care about having a massive back? Having a big back is the foundation to build upon.
My wife trains back with heavier weights than most the men on here.
nice work here bro
Nice training
Depends on the day if I take it to failure or not.
Warm-up sets are a vital component of any effective workout routine. These lighter, preparatory sets serve a crucial purpose: to gradually increase your heart rate, warm up your muscles, and prepare your body for more intense exercise...
I always warmup really good on my first compound exercise. After that I see no reason to warmup on each exercise. That IMO is just undertraining and wasting valuable time.
Yeah, there is literally no reason to warm up the same muscle group more times than on the first exercise, and that includes not needing to warm up secondary muscles after primary lifts. iOw you don’t need to warm up biceps after back, triceps after chest etc.
If your heart rate is elevated after warm up sets and after resting before your main sets maybe cardio is the issue.
I like to do the first set of any movement slightly lighter to focus on form and mind muscle connection more than anything. Once I feel that I am firing the specific muscle I want to I up the weight to more of a working set. I try to reach failure without a complete breakdown of form or connection. It not so much if a warm up as it is a pre heck for me and feeling if it’s an exercise I can connect with and benefit from that day. There are many attempted movements that don’t always make it into the log because it just isn’t hitting the way I want it to on that given day. I try not to waste energy or time on something that I don’t think will help me grow the way I want to.
I go directly to my heaviest set on tris and bis.
I do as well. People over complicate shit too often.
They are already pumped and fried before I get to them.
I’m agreeing with you, dood.
Im going to blame my brainfart on lack of carbs and being in ketosis.
Looking good brother. The calf picture was fire too. Definitely making progress.
Sept. 29
Leg day
10 min cardio on treadmill
3 sets of lunges
Barbell Squats
135lbs- 10 reps
225lbs- 6 reps- ass to grass
135lbs- 14 reps started failing
Seated leg curls
120lbs- 12 reps
140lbs- 12 reps
170lbs- failing at 12 reps
110lbs- 3 second hold at top- slow eccentric-10
Leg Extensions
110lbs- 16 reps
170lbs- 12 reps
245 lbs- 12 reps failing
245lbs- failing at 6- drop to 155- failed at 12
Smith Machine RDLs
120lbs- 12 reps
120lbs- 12 reps
120lbs- 12 reps
Leg press- both legs- superseted calf raises
310lbs- 12 reps
Calves- 20 reps
400lbs- 10 reps
Calves- 15 reps
Seated calf raises
90+ lbs- 20 reps
90+ lbs- 20 reps
90+ lbs- 20 reps
I’m back home now so I’m training at 6,500’ elevation. By the time I finished the leg extensions I was completely gassed and starting to cramp. Also my kids were getting restless and hungry.
Leg day
10 min cardio on treadmill
3 sets of lunges
Barbell Squats
135lbs- 10 reps
225lbs- 6 reps- ass to grass
135lbs- 14 reps started failing
Seated leg curls
120lbs- 12 reps
140lbs- 12 reps
170lbs- failing at 12 reps
110lbs- 3 second hold at top- slow eccentric-10
Leg Extensions
110lbs- 16 reps
170lbs- 12 reps
245 lbs- 12 reps failing
245lbs- failing at 6- drop to 155- failed at 12
Smith Machine RDLs
120lbs- 12 reps
120lbs- 12 reps
120lbs- 12 reps
Leg press- both legs- superseted calf raises
310lbs- 12 reps
Calves- 20 reps
400lbs- 10 reps
Calves- 15 reps
Seated calf raises
90+ lbs- 20 reps
90+ lbs- 20 reps
90+ lbs- 20 reps
I’m back home now so I’m training at 6,500’ elevation. By the time I finished the leg extensions I was completely gassed and starting to cramp. Also my kids were getting restless and hungry.
You ever try pause squats?
I couldn’t leg extend 245 for a single. No fucking way. I can squat 525 to parallel (as has been noted, I am a small person,) but I am lucky to hit 150 on a leg extension. Make it make sense.
Make it make sense? I can’t. I don’t understand why I can leg extend that much. Could be the difference in machines and mechanical advantage. I could possibly squat 305, but I am scared to try it. I am 6’2” and have a pretty long torso. I tend to feel a lot of tension in my mid to lower back when squatting and that’s why I don’t try to push it. Isolation machines I am more than comfortable with. As far as pause squats, I did those for about 6 months straight to get that bottom end power. My sticking point was always the bottom half of my squat. After that 6 months I have had no sticking points.
Also, for me I feel it is a neural drive issue. Dr McGill can make that make sense way better than I can
LevButlerov
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Make sure you get some clippers and clip off that hair in the future for pictures it will help us see your muscles better
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Nice arm development and you're looking leaner
try going in and getting waxed haha
Smith machine is great. You just need to focus on your set up.
bro i shave my body, women like silky smooth men
Idk, my woman told me not to shave, says she likes feeling like she’s with a man not a boy
My wife has said same.Idk, my woman told me not to shave, says she likes feeling like she’s with a man not a boy
Oct. 2
Chest, shoulders, triceps
10 mins treadmill cardio
shoulder rotations, seated, elbow on knee, weighted
Incline Dumbbell Press
30lbs- 15 reps
60lbs- 12 reps
80lbs-10 reps
80lbs- 8 reps failing
Seated chest press machine
Single arm- across body
45lbs- 12 reps
70lbs- 10 reps
70lbs- 12 reps failure
Dumbbell underhand crossover
20lbs each- 12 reps
25lbs each- 10 reps
Seated dumbbell military press
35lbs- 12 reps
50lbs- 10 reps
60lbs- 8 reps failure
Cable machine rope face pulls
60lbs- 12 reps
70lbs- 12 reps
70lbs- 12 reps
Seated side lateral raise machine- single arm
95lbs- 12 reps each
125 lbs- 12 reps each
125 lbs- 12 reps each
Pec Deck reverse flies
55lbs- 12 reps
55lbs- 12 reps
55lbs- 12 reps
v-bar tricep cable push down
120lbs- 12 reps
160lbs- 12 reps
160lbs- failed at 8 reps
Single arm overhead tricep extension- cables
30lbs- 8 reps
30lbs- 10 reps
30lbs- 10 reps
Upright Rabat rows-medium grip- side lateral focus
50lbs- 12 reps
70lbs- 12 reps
70 lbs- 12 reps
Side lateral cable machine raises
30lbs- 12 reps each
30lbs- to failure plus partials
LU raises
10lbs- 12 reps
15lbs- 12 reps
15 lbs- 8 reps failing
Weighted crunch machine
50lbs- 12 reps
50lbs- 12 reps
50lbs- 12 reps
Maintained a heart rate of no less than 125 throughout workout. Rear delt and tricep pump was excruciating.
Chest, shoulders, triceps
10 mins treadmill cardio
shoulder rotations, seated, elbow on knee, weighted
Incline Dumbbell Press
30lbs- 15 reps
60lbs- 12 reps
80lbs-10 reps
80lbs- 8 reps failing
Seated chest press machine
Single arm- across body
45lbs- 12 reps
70lbs- 10 reps
70lbs- 12 reps failure
Dumbbell underhand crossover
20lbs each- 12 reps
25lbs each- 10 reps
Seated dumbbell military press
35lbs- 12 reps
50lbs- 10 reps
60lbs- 8 reps failure
Cable machine rope face pulls
60lbs- 12 reps
70lbs- 12 reps
70lbs- 12 reps
Seated side lateral raise machine- single arm
95lbs- 12 reps each
125 lbs- 12 reps each
125 lbs- 12 reps each
Pec Deck reverse flies
55lbs- 12 reps
55lbs- 12 reps
55lbs- 12 reps
v-bar tricep cable push down
120lbs- 12 reps
160lbs- 12 reps
160lbs- failed at 8 reps
Single arm overhead tricep extension- cables
30lbs- 8 reps
30lbs- 10 reps
30lbs- 10 reps
Upright Rabat rows-medium grip- side lateral focus
50lbs- 12 reps
70lbs- 12 reps
70 lbs- 12 reps
Side lateral cable machine raises
30lbs- 12 reps each
30lbs- to failure plus partials
LU raises
10lbs- 12 reps
15lbs- 12 reps
15 lbs- 8 reps failing
Weighted crunch machine
50lbs- 12 reps
50lbs- 12 reps
50lbs- 12 reps
Maintained a heart rate of no less than 125 throughout workout. Rear delt and tricep pump was excruciating.
Looks like a great session in the gym man.
Nice training session
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