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 Women's Discussion Board
 I Need a New Workout Routine
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| Author | Topic: I Need a New Workout Routine | ||
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Moderator 
Posts: 2270 |
I've gotten to the point in my physical development where I am quite satisfied w/my upper body developement...perhaps A HAIR more on the side delts, but arms are good, back is good, pecs need not grow AT ALL, abs are find (I'm afraid my waste may have even gotten a tad thicker - lotta deadlifts, but my lats ahve definitely come out A LOT MORE so it balances out), but though my quads, hmas, glutes, and calves have grown they still need development. My question is, how do I go about effectively training my body = no growth up top while continuing to grow my legs? I find my legs have responded well to hitting them twice in a cycle as opposed to once. I need to maintain upper body WITHOUT adding size. I've never done this before - I've always had to grow SOMETHING. This is wierd for me. Ultimatley I would like to compete in bbing in spring and do some physique comps too. I want to have balance which has eluded me. My upper body cuts up very quickly, which hurts me in this area. I have been told by a couple of judges that the fact that my uuper body was so cut actually hurt my placing because my legs were very smooth in comparison. I want that AMAZING outersweep that FC possess. I feel this would definitely give me a more aesthetically pleasing, well-balanced physique. Also, I want to remain a liteweight. Any sugestions would be greatly appreciated! ------------------     | ||
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Moderator
Posts: 2270 |
Oh yes, before I forget. Please let me clarify - I am not asking for AN ENTIRE WORKOUT with specfic excersizes and set and rep schemes per say. Just a workout split and suggestions on # of sets per body part, etc - just real basic stuff. I don't want you guys getting carpal tunnel or some shit like that. Just basic info and if I have a specific question then I'll ask. THANX in advance!!! ------------------ | ||
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Pro Bodybuilder 
Posts: 553 |
wooof. Is this a trap?? j/k Okay, girl....you need someone to tell you what you already know... I know I'm not the expert here, but that's my initial reaction. ------------------ | ||
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Moderator
Posts: 1960 |
I think Jaye as a good point on the cardio. It can really mess up ones leg routien. What type of cardio do you do when you do cardio. (say THAT fast three times  ) ------------------ Lobo | ||
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Elite Bodybuilder 
Posts: 876 |
Open the Pandoras Box..... Try a 1 on 2 off upperbody, lower body split using heavy and intense compound movement for your legs and upper body. Your body responded well to the time off. Listen to your body and keep the gains coming. And keep eating. If your gonna mentioned FC's legs. You better give props to my granite like abbs.
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Guru
Posts: 2020 |
I'll throw my 2 cents in only on the leg part of your question. First calves are either a blessing or a curse, you are born with them or you're destined to die trying to build them. My quad calve symmetry is a mess so I have been experimenting with some success of late. I've been hitting calves 4 days a week. Doing 6 sets seated raises 15 reps with a 2 second count at the top, resting 30 seconds between sets. . .than doing the same thing with standing. . .heavy weight isn't the key here tearing the calve down is. The other key to this has been 45 minutes stair climber eod. . .with my feet on the back of the stair forcing me to flex the calve the entire time. Not fun, but effective. For the sweep, you should try Duck squats, leg presses varying position to find where you hit the outer quad the most, personally for me its with feet wide and pointed out. finally seated leg extensions are your quads best friend for shaping. You need to just go over to the machine sit down and do rep after rep after rep, if you can walk home afterward you didn't work out hard enough. Good Luck. | ||
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Amateur Bodybuilder 
Posts: 201 |
Too bad you don't live close to me. Legs are my specialty. Ask new@gettinbig. My calf routine takes about 20 minutes, once a week. If you're lucky, you won't be sore for the next workout the following week. F1 | ||
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Amateur Bodybuilder
Posts: 100 |
OOOOOhh F1! I am one of the genetically calf blessed but I'm always up for something a little masochistic!! Will you share?!! Hunh hunh pretty please!?!?!? | ||
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Amateur Bodybuilder
Posts: 66 |
F1's leg routines are hell and that is not putting it lightly. You can't even think about hitting them again until the following week, and its hard to walk out of the gym and for the next couple of days. Bmom legs are tough for me too especially the hamstrings. Mix up your routine and hit them heavy!! Heavy and hard will develop them like no other. Let F1 give you a sample workout and you will see major DEVELOPMENT! goodluck | ||
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Elite Bodybuilder
Posts: 1395 |
You want legs?????? Come train with me more often...  ....seriously, I would try this....Day 1 Hams & Glutes Day 2 Chest & Bis Rest Day 3 Back Day 4 Quads & Calves Rest Day 5 Shoulders & Tris Repeat... If you want your legs to grow, you saw how we trained-keep that up on your own, & they will grow-there is no way they cannot---you need to eat enough, keep that protein up, and dont do too much cardio while you are trying to add mass.....I showed you how to add the cuts & seperation with hard flexing & contracting the muscles---work on that every day, and between sets while training legs, and you will attain what you desire! | ||
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Elite Bodybuilder
Posts: 876 |
Flexibility is very important. Especially for Hamstrings. Try doing Hamstring stretches in between sets. Stretching the muscle really helps it grow. IG | ||
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Moderator
Posts: 2270 |
I thank you for all of the responses, after some consideration of input from the various "experts" I want to know what you all think - I was thinking about alternating and upper body circuit/cardio w/HEAVY LEGS/rest, two days ON, one day OFF Day 1 - upperbody circuit consisting of Day 2 - Legs (focusing on quads) & calves I'm not too concerned w/abs as they are OK, just throw them in once or twice p/week. Today was legs and can I say, "FUCKING OW!" Two warm-up sets w/bar (squat) 12 - 15reps - Front squats 115x12, 135x10, 185x2, 115x12 - Seated Leg Press 6 sets beginning w/175x12, pyramiding up (10-12 rep range), maxing at 315x8, 6th set 215x12 - Leg extensions 6 sets beginning w/80x12, 110x12, 130x12, 150x10, 160x8, 110x12 16 sets total Calves 3 supersets, seated bent-legged calf raises (45x12-18), seated straight-legged(270x12x18) calf raises LOTS of stretching before, between and after. I want to keep my calories in the 2500 - 3000 range....True bulking for me is 3500. I think this will be enough calories for me to shed a bit of fat while maintaining my upper body and continuing my leg development. I do realize that the cardio and somewhat restricted calories w/delay my leg development a bit, but I can live w/this. I had managed to put on a satisfactory amount of size since the summer so I am somewhat satisfied. My cardio of choice will not be super-intense stuff ie - NO RUNNING, some precor, some stairstepper, some rowing, some spinning. I thank you for all of your input and I will have to try F1's calve workout soon. It sounds like GOBS OF FUN! ------------------ | ||
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Elite Bodybuilder
Posts: 1395 |
I must say i dont like it at all...I dont think you can afford to train like that--you ahve good development, however I see your upper body falling behind once you start training like that...I dont believe circuts like that will really benefit your physique-especially not after training the way you have been---your body wont respond to it, especially not with the amount of sets you are looking at-I think circut training benefits beginners more than the advanced BB---try the routine I gave you-----I am telling you it will work..... | ||
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Moderator
Posts: 2270 |
OK - you sayin' my upperbody will shrivel up this way? DON'T WANT THAT! I'd rather have my brains removed w/a rusty coat hanger!!! OH MY! What about set/rep ranges for upper body? I've always repsonded well to lotsa sets and high rep ranges. So seeing as how I don't want to grow anymore up top, would 8 - 12 sets for back and chest, 4 - 8 sets for bis and tris, 12 sets shoulders (still want them to grow a bit ------------------ | ||
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Elite Bodybuilder
Posts: 1395 |
That is a much better option.....Lets train one day next week---when are you open??? | ||
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Moderator
Posts: 2270 |
I'll call ya. ------------------ | ||
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Novice 
Posts: 1 |
I always found my legs to respond better to 12 heavy sets once a week. The workout based around the freeweight squat.. ofcourse. ------------------ |
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posted December 26, 2000 02:23 PM
