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 Women's Discussion Board
 Cop out or What?
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| Author | Topic: Cop out or What? | ||
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Pro Bodybuilder 
Posts: 429 |
I have over the last couple of weeks really been thinking over what "lifting, pressing, pushing, etc to failure means. I realize the statement should be self explanatory and it may be. My problem seems to be I am not sure how to push myself beyond slight discomfort. I am not sure how much weight to use since I do not want anymore size. I think I have that covered with the exception of wanting a fuller butt. I enjoy using heavy weights and seeing how much heavier I can go. I cannot do this anymore especially with legs. Yet doing a zillion light reps is so annoying. So tell me how am I to decide how much weight to use and how many light reps are enough. I research and hear many different things. I have been lucky up to this point making as much progress as I have made without implimenting a stricker weight routine. I look back on what I have done and it was sloppy. I feel I am at a critical point where I could really create some great results in more definition and vascularity without adding anymore size. I do need some specific details on how I can go about this goal. thanks tn     | ||
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Amateur Bodybuilder 
Posts: 192 |
I am far from an expert, but I wanted to do the same as you, so I went to a trainer for a month. I had the mass, but was getting somewhat of a "powerlifters" build. As far as legs, my old routine consisted of leg press and extensions, with as heavy as weight as possible (not to failure). Now, my routine is: 5 min warmup A. Leg Press: B. Superset extensions, hamstring curls and hack squat: Set 2: Set 3:
C. Butt blaster:
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Pro Bodybuilder
Posts: 482 |
Ive been doing almost 2 weeks of "Beyond Failure" training, and let me tell you, it is not for the timid! Until youve gone betond failure, youll never realize that you probobly never went TO failure in your life! Im no amatuer to this all, but this was the most intense thing Ive ever done. You must have a good spotter who knows first of all how to spot, and second of all how to follow instructions. Its is soooo intense that you can only go 4 times a week, and extra cardio is almost out of the question. I havent felt the urge to puke since my rookie days, but I feel it every workout now! But dammit, after a week Ive noticed increased vascularity and striations (and Im not so lean as to have veins and striations poping out all over  )More than once Ive prayed for death... Heh heh, really though, its the only way to go to break a plateau or stimulate your body back into growth mode. Plus, Im currently natural (yuck, that word leaves a foul taste in my mouth), so I need the little edge. After about 6 weeks of it you need to tone it down and ease back the intensity, but I plan to try it on my next cycle, I think the gains will be phenomonal! I feel like it covers the entire spectrum of muscle fibers and gives the muscles stimulation like theyve never had before... oh god, I need to go lay down now... ------------------ | ||
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Amateur Bodybuilder
Posts: 102 |
Wish I had that problem; having to watch how heavy I lift because I'm getting too big. F1 | ||
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Pro Bodybuilder
Posts: 429 |
The problem is what I feel is light weights for many reps for say my legs still puts more mass on. | ||
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Amateur Bodybuilder
Posts: 102 |
I know I've joked about this before, but no joke this time, perhaps you should start doing some distance running if the leg size is a concern. Chronic low intensity stim will prevent you from adding mass. There is nothing better that I can think of that will keep your legs small than distance running. You could probably still lift heavy once a week if you still can, but run 4 days a week (about 5-7 mi per run). Legs won't grow. Reason, when you muscles adapt to endurance work, the fibers have to remain small or you can't diffuse O2 as easily into the cell. The adaptations are different. Besides the chronic low intensity stim doens't recruit Type II fibers as does power work. Result, smaller fibers. Look at some of these fitness girls that juice but rarely work their legs and glutes with weights (i.e., mostly body weight lunges, jumping, leg-ups on a box, etc.) flat asses, but, the result is not much mass and considerable definition in the thighs. Its all about the loading and type of stimulation. Even high reps with lighter weights to failure will still get the Type II fibers at the end. Still wish I had your problem however. F1 |
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posted November 16, 2000 03:28 PM