*Bunny* 2005 - 2006 Log

[jenscats5]

Goooooood Morning Buns!!

 

[Aries13]

Found this hun ... *Around this post*

and this page

http://www.elitefitness.com/forum/showthread.php?p=6165477&highlight=sprints#post6165477



You can still do things like

squats & Hack

Lunges - I'm sure you can handle more than 15 lb DBs ... walking ones too, knee up & squeeze your butt

Step Ups(bench) - weighted, push through heel & squeeze you butts, don't be afraid to go heavier than 10-15 lb dbs ...

Extensions - ***watch the knees from going to heavy***, you can use those bands & cables too to side step

Leg Curls - lying, standing or with cables or bands

Stiff deads - I love these

I NEVER did the high reps thing to help reshape my legs... I have read 15-25 reps, but not for me...

I coompletely reshaped my body, tweaked my diet, used what muscle I had to build more muscle and focused on hitting the upper body extra hard (see lats) to achieve a more happy balance with my physique.

I also BULKED for about 16 weeks ... it was my break, off time hiatus, I moved, etc.... & I when I trained it was lower reps higher weights ... no real SET schedule... and I recall being told that was the happiest Mr. B has even seen me .. funny how those things work ... Anyway ...

You don't have to do that ... I would hit the stepper or step mill hard as well more cardio if you want to sacrifice lean muscle mass in your legs ( I dare not say overtrain, b/c I feel if you are eating enough ... blah blah blah), and if you can handle that outdoor stair/sprint work. Running really shreds me up too, but this can all all be too hard on a persons knees, so you have to take a little by little and try something ...

Use what you just did as one leg day, and add another ... hit em 2 X a week ... with cardio as needed ... & think about my previous suggestion to pack on the muscle up top & bring out your "V"

IM going to do all of the above. I will be adding an extra leg day on wednesdays .. that is a cardio day so I have no idea how to do it. My schedule doesnt allow 2x day training b/c of work. I donno... I have to figure it out. It will take me a while to actually even get up to being able to do all this but I WILL!!! SO , you are saying go with the high weight low reps on the legs??? Running doesnt really do that much for me other than make my knees swell, the stationary cut up my legs believe it or now. I do pretty much all machines when I do cardio.. b/c I get bored easy. THANKS SOOO MUCH... Booty muscle.. here you come

 

[alex2678]

Morning Bunny! Hope you had a good rest.

Have a great Sunday.

Oh Aires, agreed with Bun about the lower reps for the legs. I'm waayy behind in leg development compared to back and chest so I've been increasing leg training to twice a week and sticking to reps more in the 6-8 range. Put an inch on each quad in the last month. Still need more size which I'm working on.

Correct me if I'm wrong with what you were getting at Bun.

 

[Aries13]

Morning Bunny! Hope you had a good rest.

Have a great Sunday.

Oh Aires, agreed with Bun about the lower reps for the legs. I'm waayy behind in leg development compared to back and chest so I've been increasing leg training to twice a week and sticking to reps more in the 6-8 range. Put an inch on each quad in the last month. Still need more size which I'm working on.

Correct me if I'm wrong with what you were getting at Bun.

Well The thing is that I have a LOT of size in my legs... Naturally I have muscular legs but I also store fat there... in my booty and side pockets. I hate those and I work soooo hard to make them go away

 

[alex2678]

They'll go away. Just have more fat receptors in the lower body area which is true for most women. Men have it in the stomach area. I'd do the cardio after your leg workout when you do them on your second day. They'll already be prefatigued but you can lower the resistance on whatever cardio you're doing. The stair mill for me is really intense. A lot different than running which I was used to. Stationary bike too. But don't worry about the fat loss. It's usually the last area to go but it will.

 

[Sassy69]

Well The thing is that I have a LOT of size in my legs... Naturally I have muscular legs but I also store fat there... in my booty and side pockets. I hate those and I work soooo hard to make them go away

Don't get hung up on this "I have muscular legs" thing and let that keep you from doing the training. If they get "too muscular" then you can shave that back later. IMO most people who think they have "muscular legs" have a degree of fat on there that really needs to be addressed more than worryign about "gettign more muscular". Seriously. I know all about that. I'm the same. But the fat is what makes them look that much bigger and is probably partially responsible for the perception that "I have muscular legs". That is a very hard part for me to lean out and it will take finding the right type of training to get that result You will need to find that right type of training to make the difference - you are looking to completely reshape what your body naturally does. I've gotten myself down to below 8% a couple of times now but it still hasn't made a sustained reshapign of my legs - I will most likely be moving my training around to a whole helluva lot a of plyo type stuff to get them down to make that shape "change" and stay that way.

Anyway -- I'm just saying -- -don't get hung up on this "I have muscular legs" thing -- until you are ripped down to striated quads, you will be holding fat on your legs and that is how your body is designed. That's what you need to work towards and not worry about any extra muscle and let that limit what you are doing towards your goals.



(sorry for the thread jack.... please return to your regularly scheduled bunny )

 

[*Bunny*]

Morning Bunny! Hope you had a good rest.

Have a great Sunday.

Oh Aires, agreed with Bun about the lower reps for the legs. I'm waayy behind in leg development compared to back and chest so I've been increasing leg training to twice a week and sticking to reps more in the 6-8 range. Put an inch on each quad in the last month. Still need more size which I'm working on.

Correct me if I'm wrong with what you were getting at Bun.

My goal for my suggestions is not to add size, but to redistribute what she already has & reshape, and YES some size may be added … but she can add extra cardio to help with that if need be … as long as she is eating enough to atone for this activity level. Aries, stationary bike is good for that extra cardio IMO, as I have been using that for my 20 min PWO cardio on (in the gym) leg day. But it is important you try the other suggestions & hit that step mill at least until you can get more creative & implement some other ideas. I would push with her more to a 6-10 reps range for some (even 6 on the weighted step ups) then even 10-12 reps range for others (stiff deads, hypers, walking weighted lunges, but mix it up) ... with Aries, I am suggesting what I did to redevelop & reshape my legs ... as of late I was able to do that on a cutting cal range as opposed to a bulking cal range, which I am under the impression you have been eating more than you would to cut = which could be why you have added size. I did not do any 20-25 reps etc ... b/c I didn't need to do that to achieve what I did. You can really burn out your legs by doing high rep walking lunges or the like, but I would rather add some weight, do jump squats & jump lunges, make it fun, kickbox, work some muscles I never knew existed The sprints, plyos, step mill (your new fave ), stairs, combined with regular weight lifting (squats, stiff dead, hypers, ham raises etc) .... I just mixed it all up & tried a bunch of things and *Bam* .. out came these legs ... all while eating my cutting cal range but per our past conversations you are eating for size/growth, and I am thinking her cals are going to be more at a cutting level ... may need to increase as she goes along to tweak to appease her energy levels, b/c along with lower body work, she needs to put on upper body mass ...

I finally have energy .. I am going to try & run .. be back in a bit

Almost forgot .. can you rollerblade?


Happy Sunday everyone

 

[alex2678]

Gottcha Bun.

Enjoy your run.

 

[badslinky]

My goal for my suggestions is not to add size, but to redistribute what she already has & reshape, and YES some size may be added … but she can add extra cardio to help with that if need be … as long as she is eating enough to atone for this activity level. Aries, stationary bike is good for that extra cardio IMO, as I have been using that for my 20 min PWO cardio on (in the gym) leg day. But it is important you try the other suggestions & hit that step mill at least until you can get more creative & implement some other ideas. I would push with her more to a 6-10 reps range for some (even 6 on the weighted step ups) then even 10-12 reps range for others (stiff deads, hypers, walking weighted lunges, but mix it up) ... with Aries, I am suggesting what I did to redevelop & reshape my legs ... as of late I was able to do that on a cutting cal range as opposed to a bulking cal range, which I am under the impression you have been eating more than you would to cut = which could be why you have added size. I did not do any 20-25 reps etc ... b/c I didn't need to do that to achieve what I did. You can really burn out your legs by doing high rep walking lunges or the like, but I would rather add some weight, do jump squats & jump lunges, make it fun, kickbox, work some muscles I never knew existed The sprints, plyos, step mill (your new fave ), stairs, combined with regular weight lifting (squats, stiff dead, hypers, ham raises etc) .... I just mixed it all up & tried a bunch of things and *Bam* .. out came these legs ... all while eating my cutting cal range but per our past conversations you are eating for size/growth, and I am thinking her cals are going to be more at a cutting level ... may need to increase as she goes along to tweak to appease her energy levels, b/c along with lower body work, she needs to put on upper body mass ...

I finally have energy .. I am going to try & run .. be back in a bit

Almost forgot .. can you rollerblade?


Happy Sunday everyone

Good luck with your run! Running brings back nightmares of college soccer for me. I got shin splints so bad that I needed crutches. I think rollerblading would be a much better alternative. Make sure if you go runnning that you got some amazing shoes.

 

[*Bunny*]

Gottcha Bun.

Enjoy your run.

btw .. I will be needing some of the wheels to assess growth potential ...