Lower body advice

[brainacid]

Havent trained very consistent in the past. I got 27" thighs and 17" calves. I would like some advice on how to add 2" to my calves. I know Arnold did Calves 6x week but I can only make it 3x. 28 yo 230 lbs 12-14% bf. Thanks

Sent from my ZTE-Z990G using EliteFitness

 

[SpyWizard]

eat..

and arnold was on steroids, thus the ability to recover and train that much/often..

to get big/strong 3-5 rep range with heavy weights.. if you can get to the 5th rep in the 3rd set, you are not lifting enough weight..

apply that to all your lifts..

want to be cut?? 12-24 reps with failure not happening at all, but in the last set you are not able to get to 24.. maybe 18.. then you are perfect.. this is more like endurance training, but i like developing mitochondria, so when you go back to lifting heavy there is much more blood supply to the muscle fiber..

it's a cycle of training..

 

[brainacid]

And thanks a lot for the advice

Familiar with Wendler 5/3/1. That should work? Do both strength/size and mitochondria in the same workout?

Sent from my ZTE-Z990G using EliteFitness

 

[SpyWizard]

And thanks a lot for the advice

Familiar with Wendler 5/3/1. That should work? Do both strength/size and mitochondria in the same workout?

Sent from my ZTE-Z990G using EliteFitness

don't know that one.. what i do know is if you are not getting enough protein and rest you will not get stronger nor will you grow in size.. sleep is more important in this case..

5/3/1 sounds like a drop set routine.. I do not have the science behind that routine, other than you are tearing down the muscle tissue, 72 hours between working sessions when doing that much damage to the muscle fiber..

the muscle under stress without blood going into the muscle to take away lactic acid, the pressure is what causes damage to the mitocondria, thus explode the mitocondria, and with proper nutrition new additional mitocondria are produced..

 

[brainacid]

5/3/1 in a nutshell

Military Press, Deadlift, Squat & Bench

One lift per day

Key Point:
% used is 90% of your 1RM
Ex: 425 1RM x .90 = 385
Using 385 to calculate the % for the weeks

Week1
75%x5
80%x5
85%x5+ PR
Assistance
5x10

Week2
70%x3
80%x3
90%x3+ PR
Assistance
5x10

Week3
75%x5
85%x3
95%x1+ PR
Assistance
5x10

Week 4 - Deload
50%x5
55%x5
60%x5
Assistance
5x10

Sent from my ZTE-Z990G using EliteFitness

 

[brainacid]

Thanks bro!

Sent from my ZTE-Z990G using EliteFitness