help with heavy legs
Moderators: Boss Man, cassiegose
it does help to look the part... i wood find it hard to trust wat someone is trying to teach me if i look beter than wat theydo although some of the best strength asnd conditioning coaches in the world aren't that cut so wat and how u teach is also vital...the best education is real life experience dealing with fitness either yourself or someone else it's just that for insurance purposes u need to be qualified...i was alate starter and only started in feb last yr...the best advice i cood give is to research urself as uch as u can and be very open minded
the body 1st adapts to rep range being used not the exercise as a lot of people think...i wood do that 1st...here's an example:
if u were doing:
Cleans 5 x 5
Squats 3 x 10
Bench Press 2 x 15
than change to:
Squats 5 x 5
Bench Press 3 x 10
Cleans 2 x 15
something like that...post program again and i can look at it
if u were doing:
Cleans 5 x 5
Squats 3 x 10
Bench Press 2 x 15
than change to:
Squats 5 x 5
Bench Press 3 x 10
Cleans 2 x 15
something like that...post program again and i can look at it
here's a new plan...as i don't no wat equipmemt u have i'll just be general and go 2 the exercise guide here and put in wat u can do
Day 1
1 Leg Squats / Row variation from guide (back) 10 x 3
Ham Curl / Good Morning (should b in guide) 10 x 3
Day 2
Deadlifts / Pull Up, Pulldown or Pullover 10 x 3
Walking Lunge (with load on shoulders if u can) / Clean and Press 10 x 3
- alternate the 2 exercises but with 60secs rest in between them (squat, rest 60, row, rest 60, squat etc)...start with a wt you can lift 5 times and no more and use that wt for all sets...if u don't make all reps than lower wt next workout but u shood...start rest at 60secs and decrease like this: week 1 - 60, 2 - 50, 3 - 40, 4 - 30
Schedule
Mon - wts 1
Tue - cardio (or wed)
Wed - cardio (or tue)
Thu - wts 2
Fri - off
Sat - sprints
Sun - off
days don't have 2 b the ones listed but the sequence will need to b the same for reciovery purposes...only 1 other cardio session other than sprints on either tue or wed...if stick to rest and use correct wt than each session should have u puffin...i used this at the end of last yr and lost 2 - 4% without cardio cos i hate it...have a look and tell me wat u think
Day 1
1 Leg Squats / Row variation from guide (back) 10 x 3
Ham Curl / Good Morning (should b in guide) 10 x 3
Day 2
Deadlifts / Pull Up, Pulldown or Pullover 10 x 3
Walking Lunge (with load on shoulders if u can) / Clean and Press 10 x 3
- alternate the 2 exercises but with 60secs rest in between them (squat, rest 60, row, rest 60, squat etc)...start with a wt you can lift 5 times and no more and use that wt for all sets...if u don't make all reps than lower wt next workout but u shood...start rest at 60secs and decrease like this: week 1 - 60, 2 - 50, 3 - 40, 4 - 30
Schedule
Mon - wts 1
Tue - cardio (or wed)
Wed - cardio (or tue)
Thu - wts 2
Fri - off
Sat - sprints
Sun - off
days don't have 2 b the ones listed but the sequence will need to b the same for reciovery purposes...only 1 other cardio session other than sprints on either tue or wed...if stick to rest and use correct wt than each session should have u puffin...i used this at the end of last yr and lost 2 - 4% without cardio cos i hate it...have a look and tell me wat u think
Have a great holiday!!!!!!!!1
So, I'm asking you all, please be there for me come June 25. Hopefully, I can keep eating under control and get some workouts in while I am away. It's just so hard to come back.
See you guys in a week!
Not to worry, I'll come find ya!! 25th marked down! Have a great time!!!
See you guys in a week!
Not to worry, I'll come find ya!! 25th marked down! Have a great time!!!
I'm back! Walked or walked/jogged on the beach every morning and got some extra walking in some evenings.
Met with a personal trainer at a gym and got a couple good workouts in along with some advice twice during the week. He agreed with Swans05, cardio is an "only if you wanna" activity, stick with the weight training.
Breakfast and lunch were good, dinners and evening snacks a bit naughty, but ready to jump back in tomorrow.
By the way, anyone heard of the C.H.E.K. Institute? It's in San Diego, California. Supposed to have a really good training program for wanna be fitness coaches.
Met with a personal trainer at a gym and got a couple good workouts in along with some advice twice during the week. He agreed with Swans05, cardio is an "only if you wanna" activity, stick with the weight training.
Breakfast and lunch were good, dinners and evening snacks a bit naughty, but ready to jump back in tomorrow.
By the way, anyone heard of the C.H.E.K. Institute? It's in San Diego, California. Supposed to have a really good training program for wanna be fitness coaches.
welcome back i was woundering where girls were...Paul Chek is unreal although rather technical...search some his stuff and have a look and you'll no wat i mean...he's probably the most sought after postural / rehab trainer in the world...he 's that good he made his own certification...if you get a chance to do DO SO!!! although i'm not sure if there would be any pre requisites before being able to do it...u mite have to some study experience in the feild don't though...check out forum with the link below...just started 4 days ago but trying to get stuff on there as quick as i can...if you want something in particular post on there and I can do it in more detail than i can here
Hey thanks, I checked out the new site, but trying to catch up on email from vac. didn't have too much time to read. Good to hear about Chek, that's who this trainer recommended to get certified with. Seriously thinking about it.
I'm wondering where Kimberly is....she hasn't posted at her log for a week!
I'm wondering where Kimberly is....she hasn't posted at her log for a week!