You are an epic failure.

Good Morning focus mostly on the lower back and secondary to that are the hamstrings - they are not a complex leg workout. Secondly, stiff leg deadlifts also focus greatly on the lower back, and secondary to that the hamstrings again. Secondary exercises do not trump primary exercises. To say that these are "fat greater than a legpress" truly shows your lack of knowledge. I'm assuming the reason you say this is because your legpress is tiny and the only way to make yourself feel better about it is to say that all other exercises are better than it.

You have no idea what my routine is, so shut your mouth and stop acting like a bigshot. You have no credibility, and as far as we know, you haven't ever spent more than 30 minutes at a gym in your life.

In addition - please tell ronnie, jay, marcus, dennis, flex, dexter, dorian, and franco that legpresses are not important...or "as important" as those exercises you listed.

Lunges are great for leg endurance and tone but not for leg strength.

Same with dumbbell deadlifts which are actually the woman's version of a real deadlift...nice to see you're doing women's exercises ;-)

Deadlifts are amazing, but not an exclusive leg workout like a legpress or squat...they spend a lot of effort on the back - which is in turn not applicable.


How do you know so much about planet fitness? I assume you must be a member to be able to tell me what's allowed there and what isn't? Also, why are you making fun of gyms? I'm sure any gym is better than none.

My gyms are the following:

Golds Gym
Steel Mill Gym
World Gym

I spend my time at those 3 gyms mostly...although I will go to various other gyms and check them out from time to time.

curiously...what are your stats? lets hear your impressive accomplishments so that you can get flamed more.

7_Deadly_Sins hit the nail on the dead.

This is exactly how to do your cardio.

Always do cardio at the end of a strength training workout....or on non-strength training days. BCAA's before, during, and after are essential to prevent muscle catabolism.

Try to use the cycle or the eliptical, treadmill and stairs can be unforgiving on the knees.

Shoot for 30-60 minutes of cardio at a heartrate between 125-150 depending on your target. In order to find a good target, try the talk test.

while doing cardio, as long as you can say a complete sentence ("The quick brown fox jumps over the lazy dog.") without gasping or air or taking breaths in between saying it, you are fine. The moment you can't say the sentence out loud without having to take in more air...you are going too fast and crossing the anaerobic threshold, and need to slow down to aerobic activity.

Hope this helps.

What's your opinion on "Real Gains", by Universal for my weight gainer?

And do you think I should add lunges into my leg days.

Currently I am doing, Squats, leg presses, leg ext, and calf raises. And If I do, do I do squats and lunges? Or just one or the other. (I need to get strong legs etc. for lacrosse)

Thanks,
Scott.

hey there -

yes of course this plan is still good - it was designed specifically for your goals.

However, you will definitely need to change your diet a bit...and try to eat every 2-3 hours. If you need protein bars to use as meal supplements...try the "Oh yeah wafer bars" - low calorie, and moderate protein, good for your goals as a between meal snack.


Breakfast - 3 eggs and 2 pieces whole grain toast

Meal 2 - protein bar

meal 3 - turkey or tuna sandwich

meal 4 - large glass of milk and handufull of mixed nuts

meal 5 - tuna or grilled chicken on a salad (olive oil and vinegar only dressing you can use)

meal 6 - cottage cheese (right before bed)


Keep that diet in mind...you can switch it up...just basically understand this...the only carbs you can eat are meals 1-3. the other 3 meals have no more carbs....you can use any lean meat, veggie, and nuts at these meals to satisfy your hunger and provide energy and aminos to fuel your muscle growth while keeping your metabo up.

as far as bike riding goes, its an excellent exercise that should be done as frequently as you would like. The more, the better.

Wow glad to see you posting so much!

Do you know anything about WestSideBarbell routines?

P.S. It seems like you are getting a lot of questions ! So you can forget about my question, I know how precious your time is!

This post was edited by Urbain on Jan 29 2009 03:23pm

Hey there - no problem.

Ok here's the thing - freeweights use complex movements that tend to use multiple small muscle groups as stabilizer muscles in order to perform the activity. As a result, free weights will lead to larger gains of size and strength over time compared to machines. However, if you are wanting to hit a specific area (lets say biceps), sometimes machines are the only way to truly isolate one particular muscle for intense focus.

As for you, you need to be mixing it up and doing both. If you are unfamiliar with how to properly lift with free weights, I would highly recommend that you either hire a trainer to show you, or find someone you know who does it to show you how to lift properly. I only say these to guarantee your safety. There is no amount of time I could spend on here explaining how to lift properly that would result in you doing it safely.

You can start using free weights whenever you are ready...just remember - get someone to show you proper form first. If it hurts, stop! If it burns, keep going!

You also need to be doing Leg Curls (laying and seated) to hit the hamstrings....lunges are great for endurance and leg tone...wouldn't be a bad idea to warm up with a few dozen lunges around the gym with moderate dumbbell weight. Lunge warmups are try for getting the full stretch and preparing the legs for heavy weight.

for you, I shall make time =)

Ok lets see...

WSB routines are great...well...a lot of them are...some not so much. It depends really. I've had a lot of people ask me this question before...they are purely for those who have the time, effort, and dedication as well as a psycho partner to accomplish the ridiculous expectations that they give. To be honest, WSB routines can be very good...especially for the veteran lifter. You can give it a shot...but I won't promise much without a ton of nutrition and a great partner ;-)

ohh so hamstrings arent part of your legs?? yah legpreess> front squat right?? you left alot of things out.. a leg press has its place in bodybuilding. i give you that, but its nothing compared to real compound movements

brb toning my legs wtf are u talking about lunges are for leg toning?? just because u dont do them heavy doesnt mean that they dont build muscle. lunges are a great movement to build muscle in the ass an quads. stoping doing them with 10lb dumbells and throw a barb bell with lots of weight on it on your back an rep out. "toning" lol

brb toning my legs


























































































according to the op of this thread lunges are for leg toning.. here is a guy who lunges more then the op can squat (mind you its alot harder to lunge 100lbs then to squat it)

this guy must be leg toning
http://www.youtube.com/watch?v=C5Uk_vEw1zw








yah i guess the guy who squats as much as he bench presses knows alot about legs huh?
more leg toning
http://www.youtube.com/watch?v=5k3Hs0kXAGc


























op seriously.. maybe you can speak for upper body strength, but when it comes to leg power (legs seperate the men from the boys) you need to sit down. no offense.

This post was edited by Anilator(A) on Jan 29 2009 04:40pm

Got a question. I am 189.5 meter tall, 17 yrs old, 85-88 kilos. Today I eat:

Turkey Sandwich, little choocholade, calamari + pomes frites with straw berry juice, mixed salat, 3 piece of bread, 1 liter joughurt ( 1/2 fruit / 1/2 pure), 2 small breads with aivar + salami. Is that enough or I shall eat more to gain some weight?

e- I want to reach 95 kilos + (cos I try to build little and playing basketball so need a bit more )

Tnx!




Would be nice if you explained your smile so I could also smile and have fun.

This post was edited by Vitan on Jan 29 2009 04:33pm