Ectochick Check 11/11
- Thread starter AKirkland
- Start date
RE: Gluteal development
There are three leg exercises I do in the gym:
Leg presses: You're in a sitting or reclining position - depending on the machine - with both feet placed flat against a platform and your legs at approx. 90 degree bend. You press against the platform to fully extend the legs. I do 12 reps at 60 lbs., 10 reps at 80 lbs., eight reps at 100 lbs., 10 reps at 80, end with as many reps as possible at 60 in what's called a full pyramid. Works entire leg.
Leg extensions: You sit with legs bent at the knees and place your feet/ankles under the weight. You straighten your legs from the knee. I'm doing a full pyramid again: 12 reps at 20 lbs., 10 reps at 25 lbs., eight reps at 30 lbs., then back down. Works quads.
Leg curls: same machine, but you're lying face down and are curling the legs back and up from the knees. Works hamstrings. My hamstrings are really weak, so here I'm doing three sets of 12 reps with 10 lbs., then a max set of eight reps with 15 lbs. I was surprised I couldn't handle any more than this. I'm really having to work at it and it's the exercise I dread the most.
Hope this helps,
Angela
There are three leg exercises I do in the gym:
Leg presses: You're in a sitting or reclining position - depending on the machine - with both feet placed flat against a platform and your legs at approx. 90 degree bend. You press against the platform to fully extend the legs. I do 12 reps at 60 lbs., 10 reps at 80 lbs., eight reps at 100 lbs., 10 reps at 80, end with as many reps as possible at 60 in what's called a full pyramid. Works entire leg.
Leg extensions: You sit with legs bent at the knees and place your feet/ankles under the weight. You straighten your legs from the knee. I'm doing a full pyramid again: 12 reps at 20 lbs., 10 reps at 25 lbs., eight reps at 30 lbs., then back down. Works quads.
Leg curls: same machine, but you're lying face down and are curling the legs back and up from the knees. Works hamstrings. My hamstrings are really weak, so here I'm doing three sets of 12 reps with 10 lbs., then a max set of eight reps with 15 lbs. I was surprised I couldn't handle any more than this. I'm really having to work at it and it's the exercise I dread the most.
Hope this helps,
Angela
RE: Gluteal development
Angela,
You helped greatly.
Leg extensions are the exercise I always mistake for leg presses/
One last question: Are you resting the legs for a minute or two between each set of the pyramids?? Sounds like a pain putting the add'l weights on the machine after each set, but sounds effective. i will definitely give it a try.
And this counts as one day of leg workout for you each week. From previous posts, i think i remember you saying you work legs twice weekly ( I do, since this is my least desired area on the body, but favorite of my hubbie's ....go figure)
I will think of you tonight as Im "cursing through the house"...............
GN
Angela,
You helped greatly.
Leg extensions are the exercise I always mistake for leg presses/
One last question: Are you resting the legs for a minute or two between each set of the pyramids?? Sounds like a pain putting the add'l weights on the machine after each set, but sounds effective. i will definitely give it a try.
And this counts as one day of leg workout for you each week. From previous posts, i think i remember you saying you work legs twice weekly ( I do, since this is my least desired area on the body, but favorite of my hubbie's ....go figure)
I will think of you tonight as Im "cursing through the house"...............
GN
RE: Gluteal development
Angela, I went ahead and posted my question to Maribeth on the "Putting On Muscle" thread. Assuming that I'm understanding all this, my next 5 weeks will be all heavy wt. work and cardio 5 days/week.
Today I had to take a rest day, tho. After my workout yesterday, I was drained of all energy. I may be overdoing it.
Robin http://www.smilies-world.de/Smilies/Smilies_klein_1/flower.gif
Angela, I went ahead and posted my question to Maribeth on the "Putting On Muscle" thread. Assuming that I'm understanding all this, my next 5 weeks will be all heavy wt. work and cardio 5 days/week.
Today I had to take a rest day, tho. After my workout yesterday, I was drained of all energy. I may be overdoing it.
Robin http://www.smilies-world.de/Smilies/Smilies_klein_1/flower.gif
RE: Gluteal development
Yes, I usually jump off for a minute, change the weight stack, then walk in place a little and stretch. On the leg press machine I use, I can pull the pin out of the weight stack and reset it without getting out of position. If I'm in a hurry, I'll do this, but I still take a bit of a breather between sets and will massage the muscles a bit.
Due to Maribeth's advice, I'm trying one slow heavy leg day and one lighter, higher rep leg day per week. LL is the "light" workout. PS, SH or gym work is the heavy.
I have a hard time calling LL "light," though. It's really killing me. I'm finding I need two full days of recovery before I can do the heavy leg workout. Even today, on the third day, I can feel a very slight lingering soreness. Today's my day off - thank goodness. I'll do SH legs tomorrow.
Angela
Yes, I usually jump off for a minute, change the weight stack, then walk in place a little and stretch. On the leg press machine I use, I can pull the pin out of the weight stack and reset it without getting out of position. If I'm in a hurry, I'll do this, but I still take a bit of a breather between sets and will massage the muscles a bit.
Due to Maribeth's advice, I'm trying one slow heavy leg day and one lighter, higher rep leg day per week. LL is the "light" workout. PS, SH or gym work is the heavy.
I have a hard time calling LL "light," though. It's really killing me. I'm finding I need two full days of recovery before I can do the heavy leg workout. Even today, on the third day, I can feel a very slight lingering soreness. Today's my day off - thank goodness. I'll do SH legs tomorrow.
Angela
RE: Gluteal development
Hi Robin,
I'm resting today, too. Wednesday nights are church nights for me, so it's always a rest day unless I want to hit the gym during my lunch hour. Can't do those early morning workouts!
I saw Maribeth's already responded to your question asking for further detail. Isn't she great?
Angela
Hi Robin,
I'm resting today, too. Wednesday nights are church nights for me, so it's always a rest day unless I want to hit the gym during my lunch hour. Can't do those early morning workouts!
I saw Maribeth's already responded to your question asking for further detail. Isn't she great?
Angela
RE: Gluteal development
Angela,
I dont have LL, but from what I hear, it's a killer, and no one can seem to understand why it's considered a "light" workout. Can you decrease the reps and up your weights and make it a "heavy" workout. I've been doing that with PS. Lowering the say count of 16 to 8 but upping my weights even more.
anyway, thanks for all the "leg" advice. So how long have you been really concentrating on your leg development. Have you seen any real physical changes? I hope so. I'll be in touch on your weekly post.
GN
Angela,
I dont have LL, but from what I hear, it's a killer, and no one can seem to understand why it's considered a "light" workout. Can you decrease the reps and up your weights and make it a "heavy" workout. I've been doing that with PS. Lowering the say count of 16 to 8 but upping my weights even more.
anyway, thanks for all the "leg" advice. So how long have you been really concentrating on your leg development. Have you seen any real physical changes? I hope so. I'll be in touch on your weekly post.
GN
Nekked?
Hey Robin,
Interesting response from Maribeth. It sounds pretty much like what I was just doing with the One-Day-S&H-Split and the CTX upper body and Leaner Legs for the week deal. I saw great results.
Okay, now I gotta ask you: "Look Great Nekked"????? Gosh, I never heard of that one. Are there any "nekked" male instructors}> on this one? Hmmm . . . might be right up my alley. You don't do the tape "nekked", do you?
Julie;-)
Hey Robin,
Interesting response from Maribeth. It sounds pretty much like what I was just doing with the One-Day-S&H-Split and the CTX upper body and Leaner Legs for the week deal. I saw great results.
Okay, now I gotta ask you: "Look Great Nekked"????? Gosh, I never heard of that one. Are there any "nekked" male instructors}> on this one? Hmmm . . . might be right up my alley. You don't do the tape "nekked", do you?
Julie;-)
RE: Nekked?
[font size="1" color="#FF0000"]LAST EDITED ON Nov-15-02 AT 11:34AM (Est)[/font][p]LOL Julie..no way I do that tape nekked. My DH or one of my children might walk in and we'd never be able to go to Sea World again without flashbacks! I don't wanna be responsible for years and years of therapy.
"Look Great Naked" is, I believe, a book or 2 written by this guy, Brian Schoenfeld (or something like that). In his videos (He has "Look Great Abs" and "Look Great Sleeveless" out there roaming the Earth, also), he leads/instructs a group of 4 really, REALLY buff women while he sorta walks around and coaches. I swear these women seem to vacillate b/w boredom and the desire to beat the instructor guy over the head with a dumbell. It's different (strange), but I really feel a good butt/leg workout, so why not? I crave variety...if I did Cathe all the time, I'd have to kill her.
I read Maribeth's advice, but that's really what I did this summer with the S&H series. Alas, no wt. loss there, altho I gained a little strength. My clothes go ever so slight loser, but not enough to warrant a party. DH has finally convinced me...after lo, these 1.5 yrs, that I (especially as an ectomorph) can't actually build muscle mass and lose wt. at the same time. In order for me to drop fat, I have to have a caloric deficit. To build muscles, I'm gonna need those calories or it won't happen. Makes perfect sense. Hey, what works for some, doesn't for everyone, so I'm gonna try this for 5 weeks and save Maribeth's advice for Cathe's new split series:
Mon-Firm Classic
Tues-Rhythmic Step/Winsor Abs/20-30 min light evening cardio
Wed-Firm Classic/evening cardio
Thurs-Interval Max/evening cardio/Winsor Abs
Fri-Firm Classic
Sat-Firm Super Cardio Sculpt/Winsor Abs
I consider Firms (especially the classics), endurance type workouts, instead of muscle builders...at least in my case. And, the classics have cardio. We'll see how it goes.
Robin http://www.smilies-world.de/Smilies/Smilies_klein_1/flower.gif
[font size="1" color="#FF0000"]LAST EDITED ON Nov-15-02 AT 11:34AM (Est)[/font][p]LOL Julie..no way I do that tape nekked. My DH or one of my children might walk in and we'd never be able to go to Sea World again without flashbacks! I don't wanna be responsible for years and years of therapy.
"Look Great Naked" is, I believe, a book or 2 written by this guy, Brian Schoenfeld (or something like that). In his videos (He has "Look Great Abs" and "Look Great Sleeveless" out there roaming the Earth, also), he leads/instructs a group of 4 really, REALLY buff women while he sorta walks around and coaches. I swear these women seem to vacillate b/w boredom and the desire to beat the instructor guy over the head with a dumbell. It's different (strange), but I really feel a good butt/leg workout, so why not? I crave variety...if I did Cathe all the time, I'd have to kill her.
I read Maribeth's advice, but that's really what I did this summer with the S&H series. Alas, no wt. loss there, altho I gained a little strength. My clothes go ever so slight loser, but not enough to warrant a party. DH has finally convinced me...after lo, these 1.5 yrs, that I (especially as an ectomorph) can't actually build muscle mass and lose wt. at the same time. In order for me to drop fat, I have to have a caloric deficit. To build muscles, I'm gonna need those calories or it won't happen. Makes perfect sense. Hey, what works for some, doesn't for everyone, so I'm gonna try this for 5 weeks and save Maribeth's advice for Cathe's new split series:
Mon-Firm Classic
Tues-Rhythmic Step/Winsor Abs/20-30 min light evening cardio
Wed-Firm Classic/evening cardio
Thurs-Interval Max/evening cardio/Winsor Abs
Fri-Firm Classic
Sat-Firm Super Cardio Sculpt/Winsor Abs
I consider Firms (especially the classics), endurance type workouts, instead of muscle builders...at least in my case. And, the classics have cardio. We'll see how it goes.
Robin http://www.smilies-world.de/Smilies/Smilies_klein_1/flower.gif
RE: Nekked?
I agree with your assessment of the Firm classics. I had volumes 1, 3, 5 & 6. After several years of faithful workouts, I still had people ask me if I was anorexic, so no big muscle gains there. Actually, Vol. 3 was the one that I felt helped the most, if any. They are good endurance workouts that will get your heart rate up and get ya sweatin'.
Hmm. Yours is an interesting dilemma. There's so much conflicting information out there, too. Unfortunately, I guess it still ultimately comes down to trial and error - and it's a slow process. I'm hoping to really surprise some folks when springtime rolls around, though!
Angela
I agree with your assessment of the Firm classics. I had volumes 1, 3, 5 & 6. After several years of faithful workouts, I still had people ask me if I was anorexic, so no big muscle gains there. Actually, Vol. 3 was the one that I felt helped the most, if any. They are good endurance workouts that will get your heart rate up and get ya sweatin'.
Hmm. Yours is an interesting dilemma. There's so much conflicting information out there, too. Unfortunately, I guess it still ultimately comes down to trial and error - and it's a slow process. I'm hoping to really surprise some folks when springtime rolls around, though!
Angela