A Lot Of Sets

[Suleiman]

Kay i've read all the workout on Apak and stuff everything is a solid plan except for legs sometime it may say
Squats
Leg Curls
Extension
Deadlift
All are 4 sets of 8
Yet some how it doesnt work for me

My leg day consist of the following
5 set of squats for 20 reps increasing the weight each set
6 sets of standing leg curl 15 reps same weight
8 set of machine cable extension 20 reps
then
5 set of squats 16,14,12,10,8
another 6 set 0f 15 for leg curls but with free weights
followed by 8 set of 20 leg extension with free weights one leg at a time
To sweeten the deal i will do leg extension with a super set of leg curls in a 10,8,6 manner increasing the weight and none the less doing one leg at a time

To finish i'll go out side with my dummies and do 4 set of walking lunges

Note i keep rest break less than a minute and maintain a strict even when am going heavy

this will take two and half hour the half is spent probably on settting things up and the occasional puking. NOW IF ALL GOES WELL I MIGHT BE SORE and when am sore it will last 4-5 days at max.

So question is us what am doing necessarily cuz i mean its the only thing that works for me but am i setting myself for a failure such as overtraining and such ?

[jer]

Bro, nobody is gonna be able to really tell you. Everyone is different and reacts different to different stimuli and diet. The only way to know is to try it and see how you respond.

Lift big, eat big and get big.

[Pokoritel]

very simple man...

if u see results keep doing it and if you dont then change it up

[panzerwagen]

You might want to consider to shorten your workouts. 2-2,5 hours is a very long time to spend in the gym, and by the time you've worked through half of your workout you're probably already in a catabolic state.

Remember that you want to stimulate the body into growth. If you spend too much time in the gym, the work you put in won't be as beneficial as it should be, because the body starts to reverse the effect of training by breaking it down in a negative way - catabolism. Try to keep up the intensity levels and train in a smart, strategic fashion to cut the time. Apart from that I just want to say I'm also a fan of high amounts of sets. But in ordrer to avoid catabolism I always aim for 45 minute workouts, sometimes stretching it a bit to a maximum of 1 hour (especially for legs). Some people here will definitely allow for up to 1,5 hour workouts, but not me.

Good luck

[Suleiman]

pro body builder and power lifters may some time exceed and work out up to for hours at go. Is it possible that the catabolic state can be subsided by proper nutrition and supplementation. Also at times i may be in the gym for up to four hour and my intensity only goes up not down.Even during my leg days.

[panzerwagen]

pro body builder and power lifters may some time exceed and work out up to for hours at go. Is it possible that the catabolic state can be subsided by proper nutrition and supplementation. Also at times i may be in the gym for up to four hour and my intensity only goes up not down.Even during my leg days.

In my opinion, four hour workouts are a waste of valuble time. I never heard of any pro using that much time to complete a workout. Proper nutrition and supplementation will of course help to avoid catabolism, and some intra-workout supp/nutriton is probably a must if one wants to try to stay safe during longer workouts. Still - four hours - this is one forth of the hours you are awake during a day, think about it! I definitely think you should reconsider your ideas regarding workout time. In the end, it's up to you what you decide to do, and I'm not looking to patronise you in any way. Try to read up on some articles regarding training, nutrition and recovery and see if you come up with any logical and effective stuff that makes sense to you.

Cheers

[Suleiman]

mos def will. I mean i too find 4 hour in the gym to be a lot of time. The point i was just trying to get at you can workout for long without the catabolic effect to begin. Anyway thanx for the input dawg..

[IronWilson]

the reason why pros are able to do those 4 hour workouts, or lift twice a day, is that most of them use steroids which allow them to work harder for a longer amount of time.

For your purposes, just stick with training an hour and a half at the most...Just lift heavy, get a pump and go home.

[Gunz]

i agree with what all the bros are already saying here... your def overtraining in my opinion.. and since your not getting results with the relatively high reps that your doing i would drop down and stay in the low rep range 6-8 or 8-12 for a little while... play around with your weights.. maybe high rep isnt the thing your legs need to grow bro.. to each his own my man...

[Suleiman]

no actually i do get results i have 26 inch wheels home boy

[shizz702]

To each their own as already said. You seem to like high rep/high volume and if you respond to that and like it, stick with it. The only way to tell if something is working is if you are adding weight to the bar and making gains. Me personally, all I do for my legs is squat, front squat, and deadlift, but I'm a low volume/high intensity kind of guy. I would suggest going for lower reps, cause by doing sets of 20 it's hard to lift heavy with that kind of rep range. You can get just as much work done by using a much heavier weight, with say, sets of 8 for example. Just my opinion.

[twisted_steel]

Speaking of this subject, I would like some advice from the more experienced guys here.

I train in a 5x5 fashion. Similar to RIPPETOE style and i was wondering...since im training mainly for strength...i like to have 2-3 mins rest between each set. And if im doing 5 sets per excercise and do about 4 maybe 5 max excercises per work out....it takes me about 1.5-2 hours. Since im lifting hard during this whole workout, im not sure i can increase intensity without sacrificing rest time for strength gains. So gents, am i ok...or do u suggest changing it up a bit in any way???

(I been training for a good 4 years now)

[shizz702]

Speaking of this subject, I would like some advice from the more experienced guys here.

I train in a 5x5 fashion. Similar to RIPPETOE style and i was wondering...since im training mainly for strength...i like to have 2-3 mins rest between each set. And if im doing 5 sets per excercise and do about 4 maybe 5 max excercises per work out....it takes me about 1.5-2 hours. Since im lifting hard during this whole workout, im not sure i can increase intensity without sacrificing rest time for strength gains. So gents, am i ok...or do u suggest changing it up a bit in any way???

(I been training for a good 4 years now)

Both Rippetoes and the 5x5 system are excellent programs, so if you're training in a similar manner than I'd assume you're doing a good, productive program. It was always my understanding that after 45 min-1 hr of intense training your body goes into a catabolic state. The only way to tell if you are making progress is if you are adding weight on the bar, especially if you are training for strength. As long as weight is getting added to the bar you are doing something right. However, if you are stuck on the same weight, or even worse, deloading then something is wrong. Nevermind how longer you're taking between sets, or how long you're in the gym, what it all boils down to is whether or not you are getting stronger. If you are, good, keep doing what you're doing, if not, then it's time to change some things up.

[twisted_steel]

Hmm great advice. I havent been doing this style workout for too long, only a few weeks...and due to my shift work its sometimes tough to just give myself a week of clean straight restfull training...but i have noticed an increase in some lifts and a very slight increase in the bench press (always have trouble with increasing this lift). But your right, if i see results, then keep at it...if not, then change something...good point. Thx bud!

[shizz702]

Hmm great advice. I havent been doing this style workout for too long, only a few weeks...and due to my shift work its sometimes tough to just give myself a week of clean straight restfull training...but i have noticed an increase in some lifts and a very slight increase in the bench press (always have trouble with increasing this lift). But your right, if i see results, then keep at it...if not, then change something...good point. Thx bud!

Glad to help bro!

Just base your training on that principle and it will relieve you of any over analyzing or guess work, cause gains, both on the bar and your body is what it all comes down to.

[Littlefry]

Both Rippetoes and the 5x5 system are excellent programs, so if you're training in a similar manner than I'd assume you're doing a good, productive program. It was always my understanding that after 45 min-1 hr of intense training your body goes into a catabolic state. The only way to tell if you are making progress is if you are adding weight on the bar, especially if you are training for strength. As long as weight is getting added to the bar you are doing something right. However, if you are stuck on the same weight, or even worse, deloading then something is wrong. Nevermind how longer you're taking between sets, or how long you're in the gym, what it all boils down to is whether or not you are getting stronger. If you are, good, keep doing what you're doing, if not, then it's time to change some things up.

Perfect answer. In my opinion 5x5 intermediate/advance is one of the best programs out there for building overall strenght and mass, however this only works if the program followed correctly. Squatting 3x a week adds mass to your legs, and also squatting realeses HGH and Test therefore squatting first during the 5x5 allows the body to be in a more anabolic state throughout the program.

Personally this is my second cycle of 5x5 Intermediate and Iam seeing better results then on my first cycle. Iam still hitting PR's each week and developing solid size while doing so. I plan on taking a break for 4-5 weeks from 5x5 intermediate, then moving on to 5x5 adavanced for 12-13 weeks.

[excessive endorphins]

no actually i do get results i have 26 inch wheels home boy

height/weight?


For those 20 rep squats what weight are you using?

[ROC1291]

Machines article titled "An Alternative to Needlepoint..." has a shitload of exercises and a ton of sets.

If it works for you, then it works for you. Check that out under training articles. There is no way he gets that done in 45-1hr.

[ronald1919]

4 hours ?? I wouldnt do it even if I got paid. Thats a crazy workout...absurd.

[excessive endorphins]

4 hours ?? I wouldnt do it even if I got paid. Thats a crazy workout...absurd.

Hell,he must not have any responsibilites then.Family,work,school,etc.Even If im in the groove 2 hours is pushin it.

[Suleiman]

i do have responsibiliies..its just 24 hours = a day
8=work or school
8=chill time/gym,family,etc
8=sleep
24

i got a schedule and my priorities are in check