Rookie: Road to rippedness and first comp

[Rookie]

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)?

Pretty sure he would agree by saying high reps for legs work :nod:

[Luigi]

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.

exactly

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

Pretty sure he would agree by saying high reps for legs work :nod:

pretty sure your wrong

PAUL DEMAYO

Paul DeMayo won the 1994 NPC National Championships, but he competed in only four pro shows, all in 1995, including the Olympia, where he placed 12th. Still, the man known as Quadzilla will long be remembered for his abundant lower-body muscles. DeMayo pinned his phenomenal leg size in part on the workout included here.

STRETCHING

DeMayo stretched before each set of leg work. "It's the only way that I can unravel and undo the kinks that would otherwise crimp my legs like a knotted rope," he says. "It's crucial for injury prevention."

PAUL DEMAYO'S LEG ROUTINE

EXERCISE SETS REPS

Squats 5-7 6-12

Hack squats 3-5 8-12

Leg extensions 3-5 10-12

Lying leg curls 3-5 8-12

Stiff-leg deadlifts 3-5 10-12

Standing calf raises 3-4 12-15

Seated calf raises 3-4 12-15

[Rookie]

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.

exactly

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

Pretty sure he would agree by saying high reps for legs work :nod:

pretty sure your wrong

PAUL DEMAYO

Paul DeMayo won the 1994 NPC National Championships, but he competed in only four pro shows, all in 1995, including the Olympia, where he placed 12th. Still, the man known as Quadzilla will long be remembered for his abundant lower-body muscles. DeMayo pinned his phenomenal leg size in part on the workout included here.

STRETCHING

DeMayo stretched before each set of leg work. "It's the only way that I can unravel and undo the kinks that would otherwise crimp my legs like a knotted rope," he says. "It's crucial for injury prevention."

PAUL DEMAYO'S LEG ROUTINE

EXERCISE SETS REPS

Squats 5-7 6-12

Hack squats 3-5 8-12

Leg extensions 3-5 10-12

Lying leg curls 3-5 8-12

Stiff-leg deadlifts 3-5 10-12

Standing calf raises 3-4 12-15

Seated calf raises 3-4 12-15

Hahahaha, I was joking dumbass.

I saw his routine and I saw Tom Platz'.. Something called a wind up, too easy.

[Luigi]

yes clearly i am the one getting wound up when you resort to name calling 'rookie'

[Rookie]

Haha you were the one who started this B.S..

Ok lets put it this way:

GF, MZ and Dr Squat all do high reps for quads and they have legs, you don't.

Pretty sure they'll be right about high reps when they can prove it works.

If you have small legs theres no point in trying to say what you do works, coz clearly if your quads haven't grown you are not doing "what works"

Rookie

[Luigi]

Haha you were the one who started this B.S..

Ok lets put it this way:

GF, MZ and Dr Squat all do high reps for quads and they have legs, you don't.

Pretty sure they'll be right about high reps when they can prove it works.

If you have small legs theres no point in trying to say what you do works, coz clearly if your quads haven't grown you are not doing "what works"

Rookie

i didnt think it was B.S ?? its good to get different opinions, maybe when you have trained for more than 2 weeks you will realise this. I was stating that high reps dont work for me and i see others have agreed that they prefer to go heavier, as PD said going lights good every 4-5 weeks, find what works for you before dismissing other peoples opinions.

yes i agree GF does have legs they obviously work for him. i have never seen the Docs' quads so cant comment, and mike said a few comments above that he prefers to go heavier so may have got your facts a little muddled there but its ok.

How can you say i have no legs when you have never seen me ? i think it would be a good idea if you jumped down off your booster seat and went and cooled down in a corner for a while.

[Rookie]

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'

Hmmm and you said high reps with "minimal weight" does nothing but "toning".. I never said I don't go heavy, mix things up and seems to have been working. Yes I have found that both volume and reps work for me hence why I'm training that way for quads.

lol, a friend of mine trains with Mike and said they do a mix of both low reps and high rep work. Nothing personal but by the time I've trained for 2yrs+ I'd be hoping to have high numbers. Advice is all good, but when its more like hating, of course it won't be taken well.

Rookie

[Mike Zero]

Depends what you qualify as high reps.

As I said above 99% of the time we are in the 6-12 range (excluding doing leg extensions). I dunno if you can call that high reps when were talking about 50+ before. But it's high reps compared to traditional powerlifting.

[Luigi]

rant over/ good luck in your training and future endeavours.

[Rookie]

rant over/ good luck in your training and future endeavours.

:roll: Thank you Luigi, all the best on attaining single digit bf% and staying above 90kgs :nod:

Rookie

[Dr Squat]

Time to be nice to each other.

The reality is that most of our quad sessions are between 10-15 reps. This is high reps for a has been powerlifter! The volume comes from the number of sets. I find that it takes me 5 sets of 10 plus reps to really start feeling my quads. This is probably due to my over developed glutes and hips. Again, a hangover from powerlifting.

The short answer is that I don't know what works best. I do know that powerlifters have under developed quads and over developed hips and glutes. The challenge is to get more balance. My latest training sees me doing a max effort squat day which is heavy (over 300 kgs for low reps) and a higher volume/rep quad day where I focus on improving my quads. My quads lag. If low reps alone worked I would have massive quads. I want massive quads.

Most bodybuilders in this part of the world lack hamstring and lower back development. This is where they could benefit from posterior chain work IMO.

The thing about crazy reps and sets (300 rep hack squats, 100 rep leg presses etc) is the shock value. And also the mental discipline required to get to the end of a workout.

The reality is that none of us are in the upper quartile of physiques and we are learning.

[genetic freek]

rant over/ good luck in your training and future endeavours.

:roll: Thank you Luigi, all the best on attaining single digit bf% and staying above 90kgs :nod:

Rookie

Getting a bit cocky, remember arguing over a peice of string on a forum is not helping you acheive your goal faster. Eat, sleep, train. Keep doing this and you will grow. It's not rocket science it is bbing. I don't want to see crap like this again.

[Jigga]

The thing about crazy reps and sets (300 rep hack squats, 100 rep leg presses etc) is the shock value. And also the mental discipline required to get to the end of a workout.

The reality is that none of us are in the upper quartile of physiques and we are learning.

thumbs up

[Rookie]

rant over/ good luck in your training and future endeavours.

:roll: Thank you Luigi, all the best on attaining single digit bf% and staying above 90kgs :nod:

Rookie

Getting a bit cocky, remember arguing over a peice of string on a forum is not helping you acheive your goal faster. Eat, sleep, train. Keep doing this and you will grow. It's not rocket science it is bbing. I don't want to see crap like this again.

:nod: Agreed!!!! Waste of energy eh.

[tomsammce]

rookie you could learn a thing or two from luigi, enough of da hating.

[Dr Squat]

One more thing lol...

Technique and form. The object is powerlifting is to lift as much as possible. You try to teach a powerlifter to train like a bodybuilder. It's like teaching a dog to sit. The first thing they want to do is explode out of the bottom with the weight.

My point is that I beginning to see that you have to learn how to use the muscle. Full range of motion, understanding how the muscle works and feeling the muscle rather than focussing on just pushing. This takes time and is more difficult that most of us realise (for me anyway). Top bodybuilders have the ability to focus on the particular bodypart seemingly without any real effort. I used to train with a top bodybuilder and when we did side delts for example, it was as though his side delts were talking to him. I was always guilty of just throwing the weight up.

This is why I love powerbuilding. A good contrast between strength and muscle.

[tinytraps]

Doc squat you raise some real good points. Ill admit that I have a huge arse and hammys compared to my quads my low bar squat is far stronger than my hi bar oly squat. Ive found that its hard to isolate them on quad day cos' the p chain wants to take over. plus I have no concept of tempo I just wana move as much weight as fast as I can I think pre fatigue may be the trick to try get that mind muscle connection thing going?

[Rookie]

One more thing lol...

Technique and form. The object is powerlifting is to lift as much as possible. You try to teach a powerlifter to train like a bodybuilder. It's like teaching a dog to sit. The first thing they want to do is explode out of the bottom with the weight.

My point is that I beginning to see that you have to learn how to use the muscle. Full range of motion, understanding how the muscle works and feeling the muscle rather than focussing on just pushing. This takes time and is more difficult that most of us realise (for me anyway). Top bodybuilders have the ability to focus on the particular bodypart seemingly without any real effort. I used to train with a top bodybuilder and when we did side delts for example, it was as though his side delts were talking to him. I was always guilty of just throwing the weight up.

This is why I love powerbuilding. A good contrast between strength and muscle.

Very true, a mate mine said bbing is about straining the muscle as much as possible.. Just starting to get a hold of the back with regard to mind muscle, plenty of work to be done but improvements have been made. I used to just use bi's when pulling and once I got taught how to stretch and "use" the back things started changing.

Cheers coach

[Rookie]

Today was arms:

Close grip bench:

60x10, 60x10, 70x8, 70x8, 80x5, 80x5

Incline skullcrushers:

30x10, 30x10, 35x8, 35x8, 40x6, 40x6- last two reps of each set at this weight were assisted (weight was too heavy, at least I know to change weights next time)

Rope pushdowns:

110x15, 110x15, 100x15, 80x15, 80x15- same as above, tri's were fried at this point so had to drop the weight to get the reps.

Biceps:

25x21, 30x21, 35x21, 35x21- this was hard :shock: constant tension and insane pump- bi's felt like they were gonna burst outta my skin!!!!

Seated hammer curls: 12.5x12- for 4 sets, bi's were gone and I was failed on last twp reps of each set but got them, full squeeze- once again insane pump

High pulley cable curls:

24x10 for 4 sets

All in all it was an alright session, need to not get ahead of myself too soon as it compromised the reps I got out by myself. Learning to feel the weight with the muscle which is good.

Tomorrow is quads :pfft: Should be a good session

[Rookie]

:shock:

Quads:

Front squat w harness:

40x10, 40x10, 50x10, 50x10, 50x12, 50x15-slow eccentric, beyond failure.

This was a killer, push through the heels and quads get thrashed.

Leg press:

140/20, 160x10, 160x12, 160x12, 160x15-close stance- to failure, this was hard, as quads were burning like crazy, 170x15- this was the hardest, had to emphasize the eccentric and if I wanted to pause I had to do so with knees bent and not locked out- quads were shaking, and I was dry spewing a bit

Hack squats:

1plx12, 2plx12, 2plx12, 2plx12, 2plx8+1plx10 (dropset)

All sets were slow eccentric and explosive up with constant tension, had to go a bit closer in stance to make it harder as I couldn't add any more weight. Happy that I got these by myself and none were assisted.

Leg extensions:

48x15, 54x20, 60x20, 60x20- all sets were squeezed at the top with full range of motion, slowly learning to use the muscle as opposed to swinging the weight up.

All in all it was a good session- very cardio based since we have VERY short rest periods. Also got some measurements done, waist is getting thicker thanks to PBing and happy with progress in other areas.

Rookie

[genetic freek]

Your waist is getting thicker due to you getting fatter...

[Luigi]

Your waist is getting thicker due to you getting fatter...

no its all that extra waist muscle hes putting on !

[lightscribe]

Your waist is getting thicker due to you getting fatter...

no its all that extra waist muscle hes putting on !

Nice work. Jay also made improvements to his waist.

[Rookie]

Your waist is getting thicker due to you getting fatter...

:pfft: haha crack up, waist measurements gone up a tad but suprailiac skinfold has decreased. Waist muscle :pfft: Luigi you are a comedian- all I'm saying is waist measurement has gone up while the skinfold measurement on that area has decreased... :roll:

Today was chest:

Incline bench:

65x10, 65x10, 70x8, 70x8, 75x6, 75x6

Flat DB's:

25x10, 27.5x10, 30x10, 32.5x8

Incline flys:

15x10, 17.5x10, 20x10, 22.5x10

Decline machine press:

25x10, 25x10, 25x8, 25x10

Close grip bench:

50x10, 50x10, 50x10

Rope pushdowns:

10x10: 42kg

That was it for today, had to go to incline bench since both flat benches were taken. All in all it was a good session, strength is going up slowly but surely. Good having coach there to correct my technique, emphasis on stretch and squeeze of the pecs.

Tomorrow should be a good one, back is my favourite day- a toss up between quads and back in terms of difficulty. Just aiming to get stronger and get a good mind muscle connection with the lats.

Rookie

[thatwaslight]

Your waist is getting thicker due to you getting fatter...

no its all that extra waist muscle hes putting on !

Nice work. Jay also made improvements to his waist.

Lmao.