Rookie: Road to rippedness and first comp

[Dr Squat]

2PPSx100, 3PPSx50, hey say when your doing those does it actually encourage growth or is it more of a warmup thing ?

High reps for quads has been used for growth since ages ago. Remember the days when Tom Platz squatted 300lbs for 50reps. Basically its about constant tension and straining the quads as much as possible.

yea but 140kgs is still a good amount to be squatting for reps where 80kgs on the leg press is nothing. i just dont see how that would encourage growth. the weight seems to minimal to do anything but make you 'toned'

It sounds easy but suggest you give it a go. IMHO high rep leg presses are the way to promote growth in your quads. Crazy high reps and sets are the way to get this.

[Rookie]

Today was back:

NDPD:

150x10, 150x10, 160x8, 160x8, 150x10+100x10

T-bars:

80x8, 80x8, 100x8, 100x8- first two sets were just to feel the stretch and the squeeze, last two sets were balls to the wall, all out- not much body english which was good.

Seated rows:

60x10, 60x10, 66x8, 66x8, 78x8, 78x8- with a set of chains.

Felt strong on these, just gave every exercise everything I had, if I thought I could do more the weight went up with as many reps as possible.

DB rows:

22.5x8, 27.5x8, 27.5x8, 30x8, 30x8

BNPD:

110x10 for 5 sets (weight is in lbs for this exercise)

Cable curls

100x10, 100x10, 110x10, 110x10 (lbs)

High pulley curls:

18x12, 18x12, 18x12, 18x12

Very good pace today, in and out sets. Very intense session overall, constantly pushing myself and training partner harder.

Starting to get the grasp of things with the stretching and squeezing, NGPD were harder because I used correct form with a full strech, so I had to drop the weight.

All in all, happy with todays performance.

Tomorrow is heavy deads/posterior chain \:D/

Rookie

[TonganTerror]

mean volume and weight rookie fucken strong for your weight bro meeean and heavy deads tomorrow that sounds ominous yeeyaa!!!

[Rookie]

mean volume and weight rookie fucken strong for your weight bro meeean and heavy deads tomorrow that sounds ominous yeeyaa!!!

Cheers bro, but never strong enough. That's the good thing when you train with people 10 times stronger, coz it motivates you to push things to another level. Just hope I'll get a lot stronger and in turn a lot bigger too.

I think the fact that I'm 5ft6 tall makes it easier, well limb length etc but I won;t be fully satisfied till I'm big and strong like a true freak.

Shot TT

Rookie

[TonganTerror]

if your anything like me bro you will never ever be satisfied my saying is once your satisfied with your size or look or strength its time to retire from the game :grin:

[thatwaslight]

if your anything like me bro you will never ever be satisfied my saying is once your satisfied with your size or look or strength its time to retire from the game :grin:

it never stops..... 8)

[Rookie]

if your anything like me bro you will never ever be satisfied my saying is once your satisfied with your size or look or strength its time to retire from the game :grin:

Hahaha yeah bro!! Bit like my coach, he's a huge mofo but he still wants to get bigger and stronger. My goal would be 120kg but I know I have to reach 100kg first, slow steps aye.

Mean quote brother!! Never gonna be satisfied, prob a bit megarexic at times haha

[genetic freek]

High reps for quads has been used for growth since ages ago. Remember the days when Tom Platz squatted 300lbs for 50reps. Basically its about constant tension and straining the quads as much as possible.

yea but 140kgs is still a good amount to be squatting for reps where 80kgs on the leg press is nothing. i just dont see how that would encourage growth. the weight seems to minimal to do anything but make you 'toned'

It sounds easy but suggest you give it a go. IMHO high rep leg presses are the way to promote growth in your quads. Crazy high reps and sets are the way to get this.

Lu, I will take ya for a high rep "minimal" weight session on leg press. See if we can't encourage some growth...

[Luigi]

yea but 140kgs is still a good amount to be squatting for reps where 80kgs on the leg press is nothing. i just dont see how that would encourage growth. the weight seems to minimal to do anything but make you 'toned'

It sounds easy but suggest you give it a go. IMHO high rep leg presses are the way to promote growth in your quads. Crazy high reps and sets are the way to get this.

Lu, I will take ya for a high rep "minimal" weight session on leg press. See if we can't encourage some growth...

no thanks, done it a few times before and it dosnt work for me, just gives me doms and tones my legs, id rather go heavier and actually grow but thanks for the offer

[genetic freek]

It sounds easy but suggest you give it a go. IMHO high rep leg presses are the way to promote growth in your quads. Crazy high reps and sets are the way to get this.

Lu, I will take ya for a high rep "minimal" weight session on leg press. See if we can't encourage some growth...

no thanks, done it a few times before and it dosnt work for me, just gives me doms and tones my legs, id rather go heavier and actually grow but thanks for the offer

Bit of a ruff call there, last time I looked your heavy stuff might not be working...

[TonganTerror]

It sounds easy but suggest you give it a go. IMHO high rep leg presses are the way to promote growth in your quads. Crazy high reps and sets are the way to get this.

Lu, I will take ya for a high rep "minimal" weight session on leg press. See if we can't encourage some growth...

no thanks, done it a few times before and it dosnt work for me, just gives me doms and tones my legs, id rather go heavier and actually grow but thanks for the offer

now whos turning down a workout bro lmao tut tut remember how you felt when that natty refused to train with you :pfft:

[Luigi]

Lu, I will take ya for a high rep "minimal" weight session on leg press. See if we can't encourage some growth...

no thanks, done it a few times before and it dosnt work for me, just gives me doms and tones my legs, id rather go heavier and actually grow but thanks for the offer

Bit of a ruff call there, last time I looked your heavy stuff might not be working...

thats because i was doing your 'light stuff'

i think the only way to settle this is for me and rookie to post up some legs pics in two weeks time. sounds good ?

[Luigi]

now whos turning down a workout bro lmao tut tut remember how you felt when that natty refused to train with you :pfft:

the difference is i have trained with genetic freek before.

[Mike Zero]

I think I'm tending towards agreeing with Luigi here. Although physiologically it makes sense that high reps are good for quad growth, for me personally 6-12 & heavy is the key. I chuck in some high rep sets now and then for the sake of intensity though.

P.S. Coach wishes he had quads like me

[Luigi]

i like going higher reps on the isolation exercises but compounds id rather go heavier

[Mike Zero]

i like going higher reps on the isolation exercises but compounds id rather go heavier

What do you call isolation exercises for quads?

Just leg extension?

[Rookie]

I think I'm tending towards agreeing with Luigi here. Although physiologically it makes sense that high reps are good for quad growth, for me personally 6-12 & heavy is the key. I chuck in some high rep sets now and then for the sake of intensity though.

P.S. Coach wishes he had quads like me

Cheers MZ, yeah I still do go heavy on quads don't get me wrong. Just seeing what works, my first high rep session with legs I posted, gave me DOMS for 8 days. Will be mixing it up between high reps and heavy work.

no thanks, done it a few times before and it dosnt work for me, just gives me doms and tones my legs, id rather go heavier and actually grow but thanks for the offer

Bit of a ruff call there, last time I looked your heavy stuff might not be working...

thats because i was doing your 'light stuff'

i think the only way to settle this is for me and rookie to post up some legs pics in two weeks time. sounds good ?

Pretty sure this is my journal, where I post my sessions. Would rather listen to guys who have something to show and consistently put up numbers...

Rookie

[PeterDolan]

I don't believe high reps should be used all the time for leg growth but it can be useful say 1 in every 4-5 workouts, the pump it can give you can be ridiculous

Personally I don't like high rep stuff but each to their own really, if you enjoy training a certain way, do it, you'll work harder

[TonganTerror]

I don't believe high reps should be used all the time for leg growth but it can be useful say 1 in every 4-5 workouts, the pump it can give you can be ridiculous

Personally I don't like high rep stuff but each to their own really, if you enjoy training a certain way, do it, you'll work harder

I think the high rep sets whilst building mass also give you some extra muscle endurance when you hit those heavy squat sets.

just do high rep heavy sets all in one hard core powerbuilding bitches :pfft:

[PeterDolan]

I don't believe high reps should be used all the time for leg growth but it can be useful say 1 in every 4-5 workouts, the pump it can give you can be ridiculous

Personally I don't like high rep stuff but each to their own really, if you enjoy training a certain way, do it, you'll work harder

I think the high rep sets whilst building mass also give you some extra muscle endurance when you hit those heavy squat sets.

just do high rep heavy sets all in one hard core powerbuilding bitches :pfft:

They have many names but I know them by train tracks

1ppsx10

2ppsx20

3ppsx30 and so on til you get to 10ppsx100 or in my case 5ppsx50

then you come back down the same way

A lot of guys shorten the ROM as they progress but I wouldn't suggest doing that, fucking finish how you started

[Luigi]

Pretty sure this is my journal, where I post my sessions. Would rather listen to guys who have something to show and consistently put up numbers...

Rookie

lol calm down mate.

[Rookie]

Pretty sure this is my journal, where I post my sessions. Would rather listen to guys who have something to show and consistently put up numbers...

Rookie

lol calm down mate.

Nothing wrong with being truthful is there?

Ok today was posterior chain:

Deadlifts:

110x3, 130x3, 150x1, 170x1, 185x1- PB, 190x1-PB

two-three weeks ago I was on 180x1 and felt confident with the 190x1 today. So def on course with the goal of 200kg dead, make that 210+ for the meet (6 weeks)

Box squats with chains:

145x5- just to feel the weight out, 145x8- just kept going to failure.

The deads took a lot out of me tbh, but pleased with what I did.

Reverse hacks:

2PPSx8, 3PPSx8, 3PPSx8, 3.5PPSx8

Hammy curls:

42x8, 42x8, 42x8, 42x8- hammys were gone by this stage, but helped coz I was able to squeeze them properly throughout the exercise.

That was it for today. All in all good session and very happy to see strength going up, back was a bit tender from yesterday but still managed to pull out PB's which was good.

Rest/Massage tomorrow..

Friday is arms and Sat is quads, yeah buddy

Rookie

[Rookie]

I don't believe high reps should be used all the time for leg growth but it can be useful say 1 in every 4-5 workouts, the pump it can give you can be ridiculous

Personally I don't like high rep stuff but each to their own really, if you enjoy training a certain way, do it, you'll work harder

I think the high rep sets whilst building mass also give you some extra muscle endurance when you hit those heavy squat sets.

just do high rep heavy sets all in one hard core powerbuilding bitches :pfft:

Yeah TT you're right, high rep leg work is pretty cardio like too, if you can talk during one of those sessions you're not training hard.. my first high rep sesh I was panting and spewing :pfft:

[genetic freek]

Moral of the story is: Its about training to your body type. If high reps work for you do them, if low reps work do them. There is no right or wrong in bbing but there is right or wrong for you.

[Dr Squat]

Moral of the story is: Its about training to your body type. If high reps work for you do them, if low reps work do them. There is no right or wrong in bbing but there is right or wrong for you.

I wonder what Paul De Mayo would say (if he was alive)?