Hammy Kablammmy!

**Dr. Pain** · 05-02-2002, 10:26 PM

For that really special leg W/O. start with 20-24 plus sets of Hammies

Warm-up with a superset of lying leg curls and sitting leg curls

4 sets each 10-12 reps, no rest between the two exercises, 1-2 minutes between sets

Then superset DB and BB stiffies, go heavy 6-8 reps, 4 sets, pyramid the weight, same interval

Next lay frontwise on the decline bench (wipe it off first) and have a partner put a DB between your feet (insteps), slowly rep (curl towards your butt) out 10-12 and then raise the weight for each of 4 sets, full contractions (if you can), 1-2 minutes between sets

Lastly finish with standing leg curls if you have one of these machines, 8-10 reps, 4 sets!

If your extra hardcore and DL sumo or Romanian style, add in 4 sets of DLs!

Now your ready for quads!

A word on VOLUME training: It doesn't work for everyone! Know your body, use what works for you!

DP

**Robboe** · 05-03-2002, 05:04 AM

lol @ 24+ sets.

**Dr. Pain** · 05-03-2002, 06:23 AM

Originally posted by Dr. Pain
A word on VOLUME training: It doesn't work for everyone! Know your body, use what works for you!
DP

I can post low volume heavy W/O's too, matter of fact, killed my chest tuesday with 2 exercises, 10 sets, and in 40 minutes!

Eventually I will make a statement about STRESS/ADAPTATION, and varying your W/O!

TCD! Do you have a problem with my leg development, they are actually bigger and more cut than in my avatar?

DP

**Yanks20** · 05-03-2002, 06:31 AM

nah, TCD has a problem with anyone that does a different workout than all the WBB boys!

and from looking at most of the journals there one should come to the conclusion that most of their workouts SUCK!

**Rob_NC** · 05-03-2002, 06:46 AM

I would love to see examples of your low volume routines. My body seems to respond better to this type of training.

**Robboe** · 05-03-2002, 08:11 AM

DP, i still see 10 sets as bordering on too much.

Yanks, WBB is a much bigger site than this and there are alot of newer trainers who keep journals there. If you read the journals of the more experienced members you'd see different.

Not to mention that there is a large scope of different goals over there. Some are PLers, some BBers, some train for other sports. Not all training is standard, as DP will tell you.

Rob, most people's body's respond well to that type of training.

**w8lifter** · 05-03-2002, 08:25 AM

Originally posted by The_Chicken_Daddy

Not to mention that there is a large scope of different goals over there. Some are PLers, some BBers, some train for other sports. Not all training is standard, as DP will tell you.

So, it's okay for WBB to have lots of different perspectives on training, but it's not okay here....I see.

**Robboe** · 05-03-2002, 08:30 AM

Quit learning from me! Twisting words is what I do. lol.

**Neil** · 05-03-2002, 09:26 AM

Originally posted by w8lifter

So, it's okay for WBB to have lots of different perspectives on training, but it's not okay here....I see.

It's okay for WBB to have lots of different GOALS which require different training methods. It's also OK here.

**Neil** · 05-03-2002, 09:31 AM

Originally posted by Yanks20
nah, TCD has a problem with anyone that does a different workout than all the WBB boys!

and from looking at most of the journals there one should come to the conclusion that most of their workouts SUCK!

Actually the only ones that suck are the ones that newbies make who don't know what they are doing. If you look at the progress people are making in their journals then it's hard to argue they suck. I would NEVER recommend 20+ sets to any natural trainer, that is flat out ridiculous IMO. I wasted my time doing this crap for a year and got nowhere but injured and discouraged. I can't say I agree with everyone on everything at WBB, but it's the best place I've found on the net for a newbie to go.

**Prince** · 05-03-2002, 10:29 AM

I have always found the WBB work-outs quite humorous!

**Robboe** · 05-03-2002, 10:36 AM

Why?

**ActionMatt** · 05-03-2002, 10:40 AM

Go look at the journals by the following members on WBB:

Belial, chris mason, LATMAN, The_Chicken_Daddy, Paul Stagg, El Pietro, heathj, just_a_pup, MonStar, and PowerManDL

There are different goals involved for most, but I don't think you'll find that they "suck" by any measure.

**Neil** · 05-03-2002, 10:52 AM

I fail to see much of a difference between the WBB routine and the ironmag routine.

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