Needs some Glutes please..... : Advanced/High Intensity Forum : Active Low-Carber Forums

#16 ^

Wed, May-11-05, 16:27

Meg_S

Registered Member

Posts: 2,276

Plan: lots of meat
Stats: 00/00/00 Female 5 10"

BF:goal: 17%
Progress: 41%

Location: Germany (Canadian abroad)

I did a lot of things for my formerly flatt butt but by far the most effective was walking lunges. LOTS AND LOTS of them.. graduating to walking lunges uphill with a backpack on. They will add lots of roundness

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#17 ^

Tue, May-17-05, 21:55

WoodyAllen WoodyAllen is offline

New Member

Posts: 52

Plan: Low GI/Sugar
Stats: 250/180/180 Male 68

BF:
Progress: 100%

Location: Ottawa, Ontario, Canada

Quote:

Originally Posted by Bigdaddy99

kbfunTH hit the nail on the head, you need to do deadlifts. If your truly serious about adding some leg mass, might I suggest a five day rotation (performed during seven days) which would include 2 leg days. I did this in the winter for 4 months and added a lot of mass and strength to my legs.

MONDAY HAMSTRINGS/GLUTES
TUESDAY BACK/TRIS
WEDNESDAY OFF
THURSDAY SHOULDERS/TRAPS
FRIDAY QUADS/CALVES
SATURDAY OFF
SUNDAY CHEST/BIS

And here was the specifics if your really interested:

HAMSTRINGS/GLUTES
3 set Leg Curls
5 sets Deadlifts
2 sets Hip Adductor
2 sets Hip Abductor
4 sets Standing One-Leg Press or Lunges

QUADS/CALVES
3 sets Leg Extensions
5 sets Squat
4 sets Leg Press
6 sets Calves

SHOULDERS/TRAPS
4 sets Cable Shoulder Press
4 sets Dumbell Shoulder Press
4 sets cable front shoulder raises
4 sets rear/front delt flyes
4 sets DB shrugs

BACK/TRIS
4 sets rows
4 sets lat pulldowns
4 sets close grip rows
4 sets reverse grip bench
4 sets tri-pushdowns
3 sets reverse grip pushdowns

CHEST/BIS
4 sets Flat Bench Press
4 sets Incline Bench Press
4 sets Incline/Flat DB Press
4 sets Incline/Flat Flyes
4 sets Preacher curls
4 sets incline dumbell curls
3 sets Hammar Curls/Reverse Grip

That is an insane amount of volume. I would drop about half of it, especially ultra isolation movemnts and things like hip/thigh abductors - the machines of which are almost solely manufactured for people who think they can spot reduce in those areas.

Just my opinion but for instance I would drop everything but the squats, deads, lunges and calf work from your leg routine and squat at least twice a weak. If you are squatting ass to the grass then there's absolutly no need to have that peripheral hamstring work.

I just can't imagine doing all that with a reasonably high intensity load.

Have you ever tried HST or Bill Starr's 5x5?

Last edited by WoodyAllen : Wed, May-18-05 at 13:22.

#18 ^

Tue, May-17-05, 23:34

watcher16

Registered Member

Posts: 969

Plan: Warrior LC
Stats: 222/201/191 Male 180 cm

BF:30%/12%/12%
Progress: 68%

Location: Holland

Hello, you can also do High Intensity Training, HIT. low reps, high weight.

Stimulates the muscles to grow, takes one set a week for each muscle group!

Great effect in little time.

#19 ^

Wed, May-18-05, 13:24

WoodyAllen WoodyAllen is offline

New Member

Posts: 52

Plan: Low GI/Sugar
Stats: 250/180/180 Male 68

BF:
Progress: 100%

Location: Ottawa, Ontario, Canada

Quote:

Originally Posted by watcher16

Hello, you can also do High Intensity Training, HIT. low reps, high weight.

Stimulates the muscles to grow, takes one set a week for each muscle group!

Great effect in little time.

This can work IMO for short periods of time but almost anybody will plateau after a certain amount of time doing this kind of program. Needs to be periodized.

#20 ^

Wed, May-18-05, 14:25

Bigdaddy99 Bigdaddy99 is offline

Registered Member

Posts: 56

Plan: Atkins
Stats: 290/225/220 Male 6'1"

BF:
Progress: 93%

Location: Ottawa, Canada

Quote:

Originally Posted by WoodyAllen

That is an insane amount of volume.

It was a lot, but I enjoyed every minute of it.

Since starting Atkins I've gone from an 80/20 split of Weights/Cardio to a 40/60 split. My weight training right now is more to maintain my current muscles.

I just posted my old workout more as a FYI and not as an actual suggested program.

Last edited by Bigdaddy99 : Wed, May-18-05 at 14:34.