Essential Random Gym Thoughts Revisited...

[Adam3000]

My 2 cents:

In both back, front, and zercher squats, the limiting factor is your back and core. None of them are optimal if quad thickness is your main goal.

Leg press is the optimal solution.

I don't wanna hear no macho shyt neither. Leg press allows you to put the most weight and tension on your quads without other factors limiting you. If size is your goal and you don't care about uneven strength development, then have at it.

 

[semtex]

My 2 cents:

In both back, front, and zercher squats, the limiting factor is your back and core. None of them are optimal if quad thickness is your main goal.

Leg press is the optimal solution.

I don't wanna hear no macho shyt neither. Leg press allows you to put the most weight and tension on your quads without other factors limiting you. If size is your goal and you don't care about uneven strength development, then have at it.

Single leg leg press

 

[The ADD]

Single leg leg press

Bulgarians

 

[unit321]

@hazardous
@unit321

http://www.strongfirst.com/the-best-squat/

But if your goal is muscle mass, first and foremost, then the back squat wins hands down, as my other preferred squats do not allow one to safely hold the weight for many sets and reps.

Quoted from that link.

 

[semtex]

But if your goal is muscle mass, first and foremost, then the back squat wins hands down, as my other preferred squats do not allow one to safely hold the weight for many sets and reps.

Quoted from that link.

Yep but I'm making great progress on zercher squats. I personally have more peace of mind with the bar in the zercher position than across my traps. Especially now that my forearms are used to it.

 

[unit321]

Yep but I'm making great progress on zercher squats. I personally have more peace of mind with the bar in the zercher position than across my traps. Especially now that my forearms are used to it.

Hey, I'm not saying zercher squats are bad.
I guess I meant that quote link to be a response to @GinaThatAintNoDamnPuppy!

 

[hazardous]

How about Sumo Squats brehs?

I see the Hodge Twins doing them pretty often. Thinking about adding that to leg day

 

[mattlanta]

Didn't feel like making a new thread / log this time, but here's the workout a friend and I made for myself. I know it's bulking season, but I wanted to focus more on the "aesthetics" just for a bit. I'd like to go with this workout for the next 12-16 weeks and evaluate myself from there.

Spoiler

1:00 – 1:30 second rest
Superset & Dropsets
Abs/oblique every other day
Cardio at the end of each workout – 20 minutes
- Drink BCAA’s and Intra workout

Monday: BACK (ROWS) & BICEPS

1. T-Bar Rows
a. 2 warm-up sets: 15-20 reps
b. 4 working sets: 12, 10, 10, 8* drop
2. Single-Arm Dumbbell Rows:
a. 4 working sets: 12, 12, 10* drop, 8* drop
3. Deadlifts
a. 5 working sets: 15, 12, 10, 10* drop, 8* double drop
4. Underhand & Overhand Barbell Row (Superset)
a. 3 working sets: 10/10, 10/10, 10/10
5. Bicep Finisher:
a. Close Grip Curl
b. Work to 10 reps and then increase weight by 1 interval
c. 25-30 rest
d. Continue increasing weight until cannot hit 10
e. Cut weight in half and rep till failure

Tuesday: CHEST & TRICEPS

1. Decline Barbell
a. 2 warm-up sets 15-20 reps
b. 4 working sets: 12, 10, 8* drop, 8* drop
2. Flat Dumbbell
a. 4 working sets: 12, 10, 10, 8* drop
3. Incline Barbell (to throat)
a. 3 working sets: 10, 10, 10
4. Incline Cable Flies
a. 4 working sets: 12, 12, 10, 10
5. Decline Cable Flies
a. 4 working sets: 12, 12, 10, 10
6. Tricep Finisher:
a. Triangle push-down
b. Work to 10 reps and then increase weight by 1 interval
c. 25-30 rest
d. Continue increasing weight until cannot hit 10
e. Cut weight in half and rep till failure

Wednesday: OFF

Thursday: LEGS

1. Leg Extension
a. 2 warm-up sets: 15-20 reps
b. 4 working sets: 12, 10*drop, 10* double drop, 8* triple drop
2. Squats
a. 4 working sets: 12, 12, 10, 10
3. High Foot Leg Press – SUPERSET – Sumo Deadlifts
a. 4 supersets: 10/10, 10/10, 10/10, 10/10
4. Prone Leg Curl – SUPERSET – Walking Lunges
a. 4 supersets: 15/fail, 12/fail, 10/fail 10/fail
5. Calve Raises
a. 4 working sets – all to failure
6. END WITH STAIRMASTER

Friday: SHOULDERS & Triceps

1. Dumbbell Front Raises
a. 2 warm-up sets: 20 reps, slow and contracting
b. 4 working sets: 20, 20, 20*drop, 20*drop
2. Lateral Dumbbell Raises
a. 4 working sets: 12* drop, 10* drop, 10*drop, 8* drop
3. Dumbbell Press
a. 4 working sets: 12, 10, 10*drop, 8* drop
4. Cable Lateral Raise – SUPERSET – Front Plate raises
a. 4 working sets: 12/fail, 12/fail, 10/fail, 10/fail
5. Rear Delt Fly – SUPERSET – Face Pulls
a. 4 working sets: 12/12, 12/12, 10/10, 10/10
6. Barbell Shrugs
a. 4 working sets: All to failure
7. Tricep Finisher (CIRCUIT):
a. Overhand Push down (close)
b. Underhand Pull down (wide)
c. Rope Pull down
d. Complete circuit 3-5 times and hit 10 reps on each exercise

Saturday: BACK (LATS) & BICEPS

1. Wide grip pull-ups
a. 2 warm-up sets, both until failure
2. Nuetral grip/underhand
a. 2 warm-up sets, both until failure
3. Wide-grip Lat Pulldown
a. 4 working sets: 12, 10, 10, 8* double drop
4. Close-grip Pulldown (with triangle)
a. 4 working sets: 12, 10, 10*drop, 8* drop
5. Single-Arm pull down
a. 4 working sets: 12, 12, 10, 10
6. Back Extensions
a. 4 working sets: all to failure
7. Bicep Finisher (CIRCUIT):
a. Neutral Grip 21’s
b. Close Grip EZ bar Curl
c. Wide-grip Dumbbell Curls
d. Complete circuit 3-5 times and get 10 reps on b & c

Sunday: OFF

 

[The ADD]

Didn't feel like making a new thread / log this time, but here's the workout a friend and I made for myself. I know it's bulking season, but I wanted to focus more on the "aesthetics" just for a bit. I'd like to go with this workout for the next 12-16 weeks and evaluate myself from there.

Spoiler

1:00 – 1:30 second rest
Superset & Dropsets
Abs/oblique every other day
Cardio at the end of each workout – 20 minutes
- Drink BCAA’s and Intra workout

Monday: BACK (ROWS) & BICEPS

1. T-Bar Rows
a. 2 warm-up sets: 15-20 reps
b. 4 working sets: 12, 10, 10, 8* drop
2. Single-Arm Dumbbell Rows:
a. 4 working sets: 12, 12, 10* drop, 8* drop
3. Deadlifts
a. 5 working sets: 15, 12, 10, 10* drop, 8* double drop
4. Underhand & Overhand Barbell Row (Superset)
a. 3 working sets: 10/10, 10/10, 10/10
5. Bicep Finisher:
a. Close Grip Curl
b. Work to 10 reps and then increase weight by 1 interval
c. 25-30 rest
d. Continue increasing weight until cannot hit 10
e. Cut weight in half and rep till failure

Tuesday: CHEST & TRICEPS

1. Decline Barbell
a. 2 warm-up sets 15-20 reps
b. 4 working sets: 12, 10, 8* drop, 8* drop
2. Flat Dumbbell
a. 4 working sets: 12, 10, 10, 8* drop
3. Incline Barbell (to throat)
a. 3 working sets: 10, 10, 10
4. Incline Cable Flies
a. 4 working sets: 12, 12, 10, 10
5. Decline Cable Flies
a. 4 working sets: 12, 12, 10, 10
6. Tricep Finisher:
a. Triangle push-down
b. Work to 10 reps and then increase weight by 1 interval
c. 25-30 rest
d. Continue increasing weight until cannot hit 10
e. Cut weight in half and rep till failure

Wednesday: OFF

Thursday: LEGS

1. Leg Extension
a. 2 warm-up sets: 15-20 reps
b. 4 working sets: 12, 10*drop, 10* double drop, 8* triple drop
2. Squats
a. 4 working sets: 12, 12, 10, 10
3. High Foot Leg Press – SUPERSET – Sumo Deadlifts
a. 4 supersets: 10/10, 10/10, 10/10, 10/10
4. Prone Leg Curl – SUPERSET – Walking Lunges
a. 4 supersets: 15/fail, 12/fail, 10/fail 10/fail
5. Calve Raises
a. 4 working sets – all to failure
6. END WITH STAIRMASTER

Friday: SHOULDERS & Triceps

1. Dumbbell Front Raises
a. 2 warm-up sets: 20 reps, slow and contracting
b. 4 working sets: 20, 20, 20*drop, 20*drop
2. Lateral Dumbbell Raises
a. 4 working sets: 12* drop, 10* drop, 10*drop, 8* drop
3. Dumbbell Press
a. 4 working sets: 12, 10, 10*drop, 8* drop
4. Cable Lateral Raise – SUPERSET – Front Plate raises
a. 4 working sets: 12/fail, 12/fail, 10/fail, 10/fail
5. Rear Delt Fly – SUPERSET – Face Pulls
a. 4 working sets: 12/12, 12/12, 10/10, 10/10
6. Barbell Shrugs
a. 4 working sets: All to failure
7. Tricep Finisher (CIRCUIT):
a. Overhand Push down (close)
b. Underhand Pull down (wide)
c. Rope Pull down
d. Complete circuit 3-5 times and hit 10 reps on each exercise

Saturday: BACK (LATS) & BICEPS

1. Wide grip pull-ups
a. 2 warm-up sets, both until failure
2. Nuetral grip/underhand
a. 2 warm-up sets, both until failure
3. Wide-grip Lat Pulldown
a. 4 working sets: 12, 10, 10, 8* double drop
4. Close-grip Pulldown (with triangle)
a. 4 working sets: 12, 10, 10*drop, 8* drop
5. Single-Arm pull down
a. 4 working sets: 12, 12, 10, 10
6. Back Extensions
a. 4 working sets: all to failure
7. Bicep Finisher (CIRCUIT):
a. Neutral Grip 21’s
b. Close Grip EZ bar Curl
c. Wide-grip Dumbbell Curls
d. Complete circuit 3-5 times and get 10 reps on b & c

Sunday: OFF

One leg day?

 

[TLR Is Mental Poison]

Man that is a lot of volume. Good luck

 

[50CentStan]

the days when youre not doing legs and the squat rack is available for the entire time youre in the gym, then the next day you go in to do legs and its not available at all

 

[TLR Is Mental Poison]

the days when youre not doing legs and the squat rack is available for the entire time your in the gym, then the next day you go in to do legs and its not available at all

God damn breh

 

[semtex]

The way some of yall write ur workout schedules looks like damn assembly code

 

[K-Deini]

been rushed to the emergency room 3 times since september with heart and neurological problems and havent been able to work out for almost two months now. ive gotten compared to my old self. im so desperate to follow a nutrition/workout plan im thinking about buying that marc perry builtlean guide for $147comes with meal plans and an 8 week program, pretty much something that i can always follow and not fall off the path with. so tired of just eating grilled chicken, if anything im really buying it for all the meal options and off those 8 week results pictures. someone talk me out of this brehs

 

[patscorpio]

Want bigger Quads then hit up some heavy ass Fronties all day!

Back squats can do the trick too... but you will need to alter your stance i.e.. from wide/ at shoulder width to more narrow to hit your inner abductor/quad (tear drop) region more!





Sunday evening I didn't fancy the stress & sissification of a 'commercial gym' I had enough with the pansy protocols ...stupid p*ssyboi rules like:

• Don't drop the bar but instead try & caress your dead-lifts gently onto the ground

• Carry a Towel at all times otherwise you will get a formal warning

• Do not use chalk around the racks & bars as it causes a hygiene inconvenience to other lifters

• Interrupting my working SET Squats talking about "Don't forget to sign up to our 2 minute press ups challenge for a chance to win a free Protein Shaker"

• THE WORSE ONE is this new new 90 minute parking restriction in the car park..... when you enter your gym access pin on the door you gotta input your car registration to get the parking allowance otherwise some nigerian bruddah comes around with the face leaving a hefty ass penalty (~1$28) nested in your fukking windshield wiper.

So naturally I did my Gogglesssss & found this gritty ass gym not far from my area (12-15 mile drive)....I had been dabbling with the idea of re-learning some self defence alongside a serious strength regimen & its safe to say I hit the jackpot finding this old school 24/7 warehouse converted into a gym brehs! Proper cast iron weights, Old school machines (Body part specific like Calf & Shrug raise machines, GHR stations etc) ..endless squat racks & cages & the best part is that the other half the warehouse is a mixed martial arts/ boxing gym complete with a ring. Its also got this cool ass commando circuit obstacle course laid out at the back. Anyway pics below... can't wait to resume back some decent MMA style training. I'm still holding onto the commercial gym membership for a little while. Looking to go there & wow some female heads after spending 3-4 months in this joint!


Main Gym Floor...

Boxing/MMA Area.....

Vintage Dusty Beaten Down Squat Rack....

oh man...im on the search for a new gym to go like that..that type of gym is heaven to me