mathew Posted January 10, 2007 Share Posted January 10, 2007 right sorted out a programme to follow for various body parts but im a bit stuck when it comes to the legs. do i train all of each leg or split it up into two sessions ie upper legs one session and lower the next. any info, preferably of people in the know, would be much appreciated Link to comment Share on other sites More sharing options...
garetheves Posted January 10, 2007 Share Posted January 10, 2007 Do the legs as a whole. I used to do: Day 1: Legs Day 2: CV Day 3: Arms shoudlers and chest Day 4: CV Day 5: Back, Day 6: CV Or alternatively add the CV onto the end of a weghts session and just go the 3 times in the week. IF you dont give your muscles time to recover between each session then you will do more harm than good. This way you have nearly a week between training each body part. It doesnt need to be a week but you certainly dont want to be training the same body part on consequetive days or even every other day. Link to comment Share on other sites More sharing options...
lambertpig Posted January 10, 2007 Share Posted January 10, 2007 do all leg work in same work out. stick to basics like squats and leg press .train heavy for power and size Link to comment Share on other sites More sharing options...
penguin Posted January 10, 2007 Share Posted January 10, 2007 do all leg work in same work out. stick to basics like squats and leg press .train heavy for power and size sound advice! what about for definition? i've got mass, but really want to get definition - have recently started doing cardio 4 times a week, have cut down on heavy weights, but doing light weights more reps.... is this the right way to go/ Link to comment Share on other sites More sharing options...
mathew Posted January 10, 2007 Author Share Posted January 10, 2007 thanks for the replies guys. i dont bother with cv as i wanna gain weight and have got a physical job anyway. im training 4 evenings a week right now with the programme below monday back biceps tuesday off wed chest shoulders triceps thurs legs fri back biceps sat off sun off the next week then starts off with chest,shoulders and triceps with the same days off. since new years im really making an effort to up my protien intake and as it is now its around 200g a day from lean turkey and chicken. should i be trying for more? Link to comment Share on other sites More sharing options...
garetheves Posted January 10, 2007 Share Posted January 10, 2007 sound advice! what about for definition? i've got mass, but really want to get definition - have recently started doing cardio 4 times a week, have cut down on heavy weights, but doing light weights more reps.... is this the right way to go/ Lighter weight but loads and loads of reps if you want deffinition without really pushing the strength side of it. Link to comment Share on other sites More sharing options...
mathew Posted January 10, 2007 Author Share Posted January 10, 2007 regarding the calf muscles what excercises give the best results also how many sets and reps? Link to comment Share on other sites More sharing options...
penguin Posted January 11, 2007 Share Posted January 11, 2007 thanks for the replies guys. i dont bother with cv as i wanna gain weight and have got a physical job anyway. im training 4 evenings a week right now with the programme below monday back biceps tuesday off wed chest shoulders triceps thurs legs fri back biceps sat off sun off the next week then starts off with chest,shoulders and triceps with the same days off. since new years im really making an effort to up my protien intake and as it is now its around 200g a day from lean turkey and chicken. should i be trying for more? if you wanna put on more mass - you have to include complex carbs and good fats (to an extent) in your program ... protein alone will not get you what you want. Link to comment Share on other sites More sharing options...
penguin Posted January 11, 2007 Share Posted January 11, 2007 regarding the calf muscles what excercises give the best results also how many sets and reps? i put bar on my shoulders, like your about to do a squat, but lift yourself onto your toes - very very effective (not sure if i've explained it correctly tho ) Link to comment Share on other sites More sharing options...
mathew Posted January 11, 2007 Author Share Posted January 11, 2007 yeah i understand that. my diet has got a range of all the types but was lacking on the protein front hence the increase of intake of it. the carbs im more or lessl iving on right now are spuds, pasta, rice and bread Link to comment Share on other sites More sharing options...
penguin Posted January 11, 2007 Share Posted January 11, 2007 yeah i understand that. my diet has got a range of all the types but was lacking on the protein front hence the increase of intake of it. the carbs im more or lessl iving on right now are spuds, pasta, rice and bread dont mind me asking, but what's your current weight, body fat and height? Link to comment Share on other sites More sharing options...
mathew Posted January 11, 2007 Author Share Posted January 11, 2007 yeah i know the excercise you are on about. my height is about 6ft 1 might be 6ft 2, not sure on body fat but i know its not much and my weight is about 12st 2lbs Link to comment Share on other sites More sharing options...
lambertpig Posted January 11, 2007 Share Posted January 11, 2007 sound advice! what about for definition? i've got mass, but really want to get definition - have recently started doing cardio 4 times a week, have cut down on heavy weights, but doing light weights more reps.... is this the right way to go/ yes up the reps a bit but not too many 10-12. dieting gives the real definition Link to comment Share on other sites More sharing options...
penguin Posted January 11, 2007 Share Posted January 11, 2007 yeah i know the excercise you are on about. my height is about 6ft 1 might be 6ft 2, not sure on body fat but i know its not much and my weight is about 12st 2lbs you're underweight by the sound of the above..... your mission is to eat eat eat - and train hard - that's it! make sure you do : bench squats deadlifts shoulder press these produce a lot of testosterone to help with size and power gains try to focus more of compound exercises (i.e. not targeting just one muscle group but many in the same movement) oh and don't forget to stretch after your workout! Link to comment Share on other sites More sharing options...
mathew Posted January 11, 2007 Author Share Posted January 11, 2007 oh believe me this last week or so i have been eating, eating , eating lol. just have to see how it goes and prepare for some hard training sessions Link to comment Share on other sites More sharing options...
lambertpig Posted January 11, 2007 Share Posted January 11, 2007 you're underweight by the sound of the above..... your mission is to eat eat eat - and train hard - that's it! make sure you do : bench squats deadlifts shoulder press these produce a lot of testosterone to help with size and power gains try to focus more of compound exercises (i.e. not targeting just one muscle group but many in the same movement) oh and don't forget to stretch after your workout! all of the above spot on Link to comment Share on other sites More sharing options...
mikeyb10supra Posted January 11, 2007 Share Posted January 11, 2007 do all leg work in same work out. stick to basics like squats and leg press .train heavy for power and size Spot on.....eat like a horse as well, its ultimatly tension that builds strength and size will proceed strength, so lifting heavy puts them under greater tension Link to comment Share on other sites More sharing options...
mikeyb10supra Posted January 11, 2007 Share Posted January 11, 2007 Lighter weight but loads and loads of reps if you want deffinition without really pushing the strength side of it. This will just fill the muscles with lactic acid and blood, wont really do any defining just build endurance and give you a hell of a pump.....cardio and keeping up the protein intake is the only way to trim up Link to comment Share on other sites More sharing options...
ellis Posted January 11, 2007 Share Posted January 11, 2007 You could up your protein intake with a good protein shake - I use PHD Pharma Whey (plus Nitrix for N.O. production) and have noticed quite a change combined with a good workout regime split as the previous guys have detailed. It's worth all the pain!! Link to comment Share on other sites More sharing options...
penguin Posted January 11, 2007 Share Posted January 11, 2007 You could up your protein intake with a good protein shake - I use PHD Pharma Whey (plus Nitrix for N.O. production) and have noticed quite a change combined with a good workout regime split as the previous guys have detailed. It's worth all the pain!! hmm.... i use bog standard whey protein (http://www.myprotein.co.uk)... glutemin and sometimes CEE if i can stomach it (which is like once a month at the moment lol) Link to comment Share on other sites More sharing options...
supraman382 Posted January 11, 2007 Share Posted January 11, 2007 Egg whites and Met-Rx whey protein for me. You want to be eating every 2-3 hours to increase your resting metabolic rate. You dont want to be eating more than 35grm of protein in each sitting as it just gets wasted and isnt absorbed. You want to take a shake within 20 mins of a work out for it to take effect. Most important thing for gaining muscle is rest, muscles need around 48 hours rest for the best results and dont forget to change your routine every 6-8 weeks as to keep the body guessing! Link to comment Share on other sites More sharing options...
Pete Posted January 11, 2007 Share Posted January 11, 2007 Two days a week at the gym for some cycling, rowing and jacuzzi is as much as I get. Going everyday would be a major challenge, let alone do anything once I'm there! Link to comment Share on other sites More sharing options...
Syed Shah Posted January 11, 2007 Share Posted January 11, 2007 yes up the reps a bit but not too many 10-12. dieting gives the real definition Just like to highlight that last point. How 'defined' or 'ripped' etc you look is 99.9% down to your bodyfat levels. If your muscular and 8% BF, you will look built and very defined. And if your 15%BF, no amount of high rep work will do anything. Muscles are made in the gym, the rest is in the kitchen. (And the cardio too). Link to comment Share on other sites More sharing options...
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