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Originally posted by nikegurl yep - i used to do lots of supersets and my legs were great. they were so hard. so that tells me it's the way to go! thanks for taking the time to post this for me. i'm going to do it! just did legs last night so won't be 'til next thursday. can you tell me more on week 3. like the lunges. with weight? (like what weight do you chose to do "max" reps?) and for the dropset on leg curls. you chose a weight you can do 8-10 reps with. do that. then move the pin to a lighter weight and immediately do 8-10 more no rest. yes? (so it's one set with one drop and total of 16-20 reps?) after week 3 do you go back to week 1 and repeat? thanks so much. i'm ready! |
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Originally posted by nikegurl thanks. awesome of you to take the time. lunges (last question - next you'll be getting progress reports) do you prefer they be done all one leg then all the other or alternate? most people seem to alternate. i think i prefer all one leg then all the other. does it matter? |
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Originally posted by gopro Personally, I would like to see more variation in your program. If you really want to bring your legs up, try my 3 week leg cycle. Its tough, it hurts, but it works...and fast! week 1...power... -leg press...3 x 8-10 -hack squat...3 x 8-10 -leg extension...2-3 x 8-10 -lying leg curl...3 x 6-8 -stiff deadlift...3 x 6-8 week 2...rep range... -hack squat...3 x 10-12 -leg press...3 x 12-15 -single leg extension...2 x 15-20 -seated leg curl...2 x 8-10 -lying leg curl...2 x 10-12 -stiff deadlift...2 x 12-15 week 3...shock... -leg extension/leg press superset...2 x 8-10 each -leg extension/hack squat superset...2 x 8-10 each -lunge...1 x max -lying leg curl/stiff deadlift superset...2 x 8-10 each -seated leg curl dropset...1 x 8-10, drop, 8-10 I have seen this work wonders on many of my clients. Try it if you dare! Best of luck! |
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Originally posted by gopro them. So go away and let me help out all the great people on this website. |
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Originally posted by gopro Personally, I would like to see more variation in your program. If you really want to bring your legs up, try my 3 week leg cycle. Its tough, it hurts, but it works...and fast! week 1...power... -leg press...3 x 8-10 -hack squat...3 x 8-10 -leg extension...2-3 x 8-10 -lying leg curl...3 x 6-8 -stiff deadlift...3 x 6-8 week 2...rep range... -hack squat...3 x 10-12 -leg press...3 x 12-15 -single leg extension...2 x 15-20 -seated leg curl...2 x 8-10 -lying leg curl...2 x 10-12 -stiff deadlift...2 x 12-15 week 3...shock... -leg extension/leg press superset...2 x 8-10 each -leg extension/hack squat superset...2 x 8-10 each -lunge...1 x max -lying leg curl/stiff deadlift superset...2 x 8-10 each -seated leg curl dropset...1 x 8-10, drop, 8-10 I have seen this work wonders on many of my clients. Try it if you dare! Best of luck! |
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Originally posted by Neil Is this something an intermediate could try or do you recommend it only for more advanved lifters? Also, how long do you wait inbetween sets for the non-superset weeks? |
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Originally posted by The_Chicken_Daddy I gotta admit, Matt has a valid point when he asked "Secondly, why do you describe sets of 8-10 as "power" work? It becomes even more confusing when the next week only involves rep ranges slightly higher." I too would be interested in hearing reasoning here. |
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[i][b]Originally posted by ActionMatt Ok, given. But that set up basically trains three different goals at three different times. I've found that its more effective to concentrate on a single metabolic pathway for longer blocks, say at least 3-5 weeks, before changing up; otherwise, its too little time spent on any one thing and nothing gets done. |
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Originally posted by gopro An intermediate can try this routine, but you may need to cut back slightly on sets...it depends on your recovery ability. As for rests, I probably go about 3 minutes between sets on power week, and slightly less on rep range week. Don't get too caught up with rests between sets and focus more on the quality of work during your sets. Let me know if you try it! |
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Originally posted by gopro Set volume can be adjusted for the individual and their recovery abilities. |
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Originally posted by Neil Last question, I promise Is there a reason they are only three weeks long. Is this to prevent adaptation or overtraining? Also, do you repeat this cycle as soon as you finish or do you switch to a more conventional routine for a while before doing it again? |
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Originally posted by gopro Your my boy Neil...you can ask me as many questions as you like! Anyway, this is a 3 week cyclical routine that is meant to STAVE OFF ADAPTION. It should be repeated for a minimum of 4 cycles. I actually stay on it most of the year with slight alterations. When I thought I had reached my genetic potential for size I formulated this program and have been growing steadily ever since...and this is after I had already been training for 12 years! |
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Originally posted by ActionMatt LOL |
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Originally posted by nikegurl sounds good. i train legs once a week. i think i'll squat every other time then. can i stick with your program of 3 workouts and just replace either the leg presses or hacks with squats if it's a week that i should squat? which should i still do with squats - the leg presses or the hacks? OR should i kick out both the hacks and presses if it's a squat day and do more sets? thanks, eric! |
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Originally posted by gopro I would not preach anything that doesn't work...and simply put...THIS DOES! I realize it conflicts with alot that has been written in journals and by certain strength coaches, and that is exactly what you base most of what YOU say on...but if you limit yourself to what is already written, you can't advance further. I refuse to limit myself that way. |
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Originally posted by HickeyNC I like the way you think Gropro. I've read quite a few of your posts, and judging from the way you look in your pics, you obviously know what you are talking about. I like the sound of the program, and i do plan on trying it once i finish the workout program i am currently working through. Thanks again for the info and all the good info you put out here for everyone. |
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Originally posted by nikegurl thanks gopro! i'll replace hacks with regular squats every other workout. |