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CannonBall

By CannonBall
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lemon Member

lemon

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Like you said you've just started so really, you need to work everything.

A lot of ppl here will say work your legs, and they're right. A lot of ppl ignore their legs which in bodybuilding is a mistake. You need proportion, and solid legs so you don't look like a douche and get bagged on.

Diet is key and sticking to it. Results will come.

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Rookie Senior member

Rookie

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thanks guys for the feedback, i have been training legs two days a week for 1 and a half hours :grin: i know it will take patients to see result but i am staying very commited to this :D

i will be posting pics in a week or so.

thanks :grin:

Time doesnt mean shit, if you train legs properly it shouldn't be that long.. the hardest leg session I've ever done was under an hour and 10day doms. It's about the most work in the least amount of time, intensity is the key

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lemon Member

lemon

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1 and a half hours sure does sound like a long exercise.

Try something like this as a workout.

Squats 8-10 reps / 4 sets

Here's a video to make sure you know how a squat is done.

http://www.bodybuilding.com/exercises/m ... full-squat

Followed with

Leg Extensions 8-10 reps / 3 sets

Finished off with

Calf Raises 8-10 reps / 2 sets

I would change this in about 3-4 weeks to some heavier weights lower reps. The 10 reps is just to get your muscles fit for the heavy weights. Once/if you do this, increase the number of sets. Add in some more exercises. For instance lunges, leg press, hamstring curl.

Mixing it up is good so your body does not adapt and therefor slow down the gains.

Go hard, take some photos for your self to compare.

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CannonBall New member

CannonBall

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1 and a half hours sure does sound like a long exercise.

Try something like this as a workout.

Squats 8-10 reps / 4 sets

Here's a video to make sure you know how a squat is done.

http://www.bodybuilding.com/exercises/m ... full-squat

Followed with

Leg Extensions 8-10 reps / 3 sets

Finished off with

Calf Raises 8-10 reps / 2 sets

I would change this in about 3-4 weeks to some heavier weights lower reps. The 10 reps is just to get your muscles fit for the heavy weights. Once/if you do this, increase the number of sets. Add in some more exercises. For instance lunges, leg press, hamstring curl.

Mixing it up is good so your body does not adapt and therefor slow down the gains.

Go hard, take some photos for your self to compare.

thanx for this man looks solid,

i was wondering if it is wise to start on the smith machine before doing freeweight squats?

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Shutupandsquat Veteran member

Shutupandsquat

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1 and a half hours sure does sound like a long exercise.

Try something like this as a workout.

Squats 8-10 reps / 4 sets

Here's a video to make sure you know how a squat is done.

http://www.bodybuilding.com/exercises/m ... full-squat

Followed with

Leg Extensions 8-10 reps / 3 sets

Finished off with

Calf Raises 8-10 reps / 2 sets

I would change this in about 3-4 weeks to some heavier weights lower reps. The 10 reps is just to get your muscles fit for the heavy weights. Once/if you do this, increase the number of sets. Add in some more exercises. For instance lunges, leg press, hamstring curl.

Mixing it up is good so your body does not adapt and therefor slow down the gains.

Go hard, take some photos for your self to compare.

thanx for this man looks solid,

i was wondering if it is wise to start on the smith machine before doing freeweight squats?

Smith machine squats are more likely to injure you than free weights squats (or so I've heard) so just start of doing some light squats, get the technique down, then really start smashing them.

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Phedder Veteran member

Phedder

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yea bro as said above 90 is a bit to long for a work out, im sure natty test levels start to drop after 55mins or so? some one correct me if im wrong.

I think I read somewhere it's about after 75 minutes?

More importantly does it really matter? If your nutrition and rest is on point outside the gym, just do what you have to inside the gym and get out. If that means resting a bit longer between sets or cranking the volume up a bit then so be it.

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CannonBall New member

CannonBall

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yea bro as said above 90 is a bit to long for a work out, im sure natty test levels start to drop after 55mins or so? some one correct me if im wrong.

I think I read somewhere it's about after 75 minutes?

More importantly does it really matter? If your nutrition and rest is on point outside the gym, just do what you have to inside the gym and get out. If that means resting a bit longer between sets or cranking the volume up a bit then so be it.

Haha yeah i go till i cant go no more :lol:

But yeah i usually use some sort of energy source so thats why i work out for longer periods of time :D

Smith machine squats are more likely to injure you than free weights squats (or so I've heard) so just start of doing some light squats, get the technique down, then really start smashing them

haha thanks dude,seems like ill be doing freeweight squats then i dont want any injuries at the start of my training ae :)

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Chemo Senior member

Chemo

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Good start cuz

Smith machine squats are more likely to injure you than free weights squats (or so I've heard) so just start of doing some light squats, get the technique down, then really start smashing them.

Definitely dont start on a smith, need to get them motor units working in a squat, a lot goes on with the CNS when you are learning it. The bar for reps should be enough.

As for test, yeah ive heard 50 minutes is when you start to drop T levels, but then again I've heard shorter rests in sets/"hypotrophy" training can cause an increase in test. I'm sure as Phed said its a minor effect in the big scheme of things.

I would totally recommend dropping the workout to an hourish and focus on what you do within that time. Make sure your comfortable in the gym and know what sorta exercise you wanna do before though, no worries if you spend some extra time, learning some new movements etc

Good luck man, get massive! and welcome :D

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lemon Member

lemon

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Yeah but you've got an extra 5 inches. Bastard

huh ?

Dick length. Directed at me too.

But seriously, like others have said - make it squats, just start with a light weight to get form - but not too light cuz then when you go heavy it'll feel way diff, so Id suggest like 50kgs, that should be plenty light and still heavy enough to get a good feel.

Also

I would totally recommend dropping the workout to an hourish and focus on what you do within that time.
is good.
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Riccardo Senior member

Riccardo

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The reason people say not to work out longer than an hour is because of increases in cortisol. although a stress hormone and catabolic is also very good at reducing fat stores. Only chronic elevation of cortisol would be likely to effect gains in muscle mass. Seeing as muscle is repaired during recovery and not while you're in the gym the effect of an acute increase in cortisol on your ability to recover would be minimal IMO.

So I say take as long as it takes to get your work out done. everybody is different, some need 3min rest between sets some need less than 1min. listen to what your body tells you.

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Ronin Senior member

Ronin

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The reason people say not to work out longer than an hour is because of increases in cortisol. although a stress hormone and catabolic is also very good at reducing fat stores. Only chronic elevation of cortisol would be likely to effect gains in muscle mass. Seeing as muscle is repaired during recovery and not while you're in the gym the effect of an acute increase in cortisol on your ability to recover would be minimal IMO.

So I say take as long as it takes to get your work out done. everybody is different, some need 3min rest between sets some need less than 1min. listen to what your body tells you.

Comforting to finally hear someone say that. It's pretty normal for me to take a good 90 min or more in the gym. A one hour time limit for everyone just seemed a bit arbitrary to me.

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cantygirl Senior member

cantygirl

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Welcome and good on you for posting pics. You have a pretty good back, nice width that will develop well. I guarantee if you were posing those muscles, you would look damn fine. When you are starting out, it can get abit competitive and you may want to lift like the dude sitting in the next bench. Put your blinkers on and just do your thing. Form is the most important part of your training at this stage as it sets you up for years of uninterupted growth, keep it safe, lift within your capabilities and ask people around you if you are unsure, most people will be happy to help. Machine weights are excellent for safety but like has been said, free weights will work more muscle groups and will train your core too.

Keep up the good work.

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