any ways to train my legs( to bulk up) and run faster? ( for sprints)

Is there anyway I can tell I lost fat instead of water weight?

I was at like 170-171 the first day i weighed myself at weight lifting, now im down to around 164-165.

Its been about 3 or so weeks.

god you make me feel like an idiot.
Thanks though.

focus on fast twitch exercises....do explosive squats, explosive leg raises, explosive lunges and do sprints with ankle weights.

edit: also if available, pull a weight sled

This post was edited by SKCRaynor on Feb 12 2010 04:07pm

bodyfat calipers (buy online) or underwater bodyfat test (offered at most fitness clubs and universities)

not my intent sorry

what are your thoughts on jump squats? (such as, do they need to be done from parallel for explosive benefits? should light, heavy, or both light and heavy weight be used? should they be done for sets of a certain time, or sets of a certain amount of reps? or any other additional thoughts?)

Is it normal to close grip bench press ( 9-10 inch hands) the same amount as I would wide grip bench press.

If it is not normal, what could be the cause of this.

Doing explosive jumping squats are good...but WITHOUT weight. Adding weight makes this TREMENDOUSLY dangerous and deleterious to the muscles, ligaments, tendons, and soft tissue.

Everyone is different, but for sake of averages...no this is not normal.

If you are really only 10 inches apart and bench pressing the same as a wide grip bench (20-30 inches apart) - then it seems like your triceps are supporting most of the weight.

I would try to focus on the wide grip bench press more and more until you develop the pectorals to a greater degree.

However, as far as all realism is concerned...you don't need to really worry about it...only if you are trying to build pure chest size and strength or go for bodybuilder symmetry.