8 months away

[Stillfers_dad]

hi guys...im 8 months away from my first show...right now im planning to target my lagging parts espcially my shoulder and legs...just wanna ask about how you catch up with the lagging parts...how many times do you train them per week? how about the small muscle group? tanx

[Pokoritel]

For starters I would hit them in the beginning of the week. I would concentrate on heavy ass squating to build that size in my legs. Throw in some hack squats or front squats as well. 8 months is a lot of time so once a week is fine with me for large muscle groups. I would hit calves 2 times a week. Dont fall into the trap of over training.

[Stillfers_dad]

For starters I would hit them in the beginning of the week. I would concentrate on heavy ass squating to build that size in my legs. Throw in some hack squats or front squats as well. 8 months is a lot of time so once a week is fine with me for large muscle groups. I would hit calves 2 times a week.


what do you mean? here's my regular routine for legs: Squat, Lunges, leg Extension, Leg Curl and standing calf raise 4 sets each with 12-8reps...should i throw more hack/front sqautting?

[Pokoritel]

what do you mean? here's my regular routine for legs: Squat, Lunges, leg Extension, Leg Curl and standing calf raise 4 sets each with 12-8reps...should i throw more hack/front sqautting?

I would start off with Hacks (feet close together), Lunges, Squats and then finish off with 2 hamstring workouts and calves. Once you stop seeing results change the routine. I personally do something different every workout. How long you been training bro??

[Pokoritel]

Usually you hit your weakest body parts in the beginning of the week so you can hit em when your fresh. What does your split look like now?

[Stillfers_dad]

Usually you hit your weakest body parts in the beginning of the week so you can hit em when your fresh. What does your split look like now?

4 day split..
monday: chest/ tri abs
tuesday: back / bi calf
wednesday: rest
thursday: legs / abs
friday: rest
saturday: shoulder/ calf / arms
sunday: rest

[MassMonster]

thought u said your shoulders and legs were most lagging?

[Pokoritel]

4 day split..
monday: chest/ tri abs
tuesday: back / bi calf
wednesday: rest
thursday: legs / abs
friday: rest
saturday: shoulder/ calf / arms
sunday: rest

If I was you I would start this:
Monday: Legs
Tuesday: Shoulders
Wednesday: OFF
Thursday: Back
Friday: Chest
Saturday: OFF
Sunday: OFF

Throw in arms and another session of calves where ever you want its up to you.

[Young&Hungry]

Pokoritel recommended a great split for you. One thing with legs is if you're really trying to bring them up, make Monday a quad/calves workout and hit hamstrings hard on Thursday with back. This will balance out your leg development and give each part appropriate rest to prevent overtraining and get the most growth out of your leg workouts.

[saint of the gym]

I find it funny when someone said that a certain body part(s) is lagging then when we get to see their workout... the lagging parts are at the end of the week...
Just do your workout for the week in reverse...shoulder then legs ect ect ect

[Stillfers_dad]

guys here is my lagging parts:

Chest: Upper&lower (gym doesnt have the decline bench press) i only do dips
shoulder: rear
arms: details
back: upper
legs: hamstring
Abs: obliques and lower abs

can you specify what type of exercises that i should do? reps sets etc? ill follow
Pokoritel schedule then...tanx alot!!!

[Pokoritel]

guys here is my lagging parts:

Chest: Upper&lower (gym doesnt have the decline bench press) i only do dips
shoulder: rear
arms: details
back: upper
legs: hamstring
Abs: obliques and lower abs

can you specify what type of exercises that i should do? reps sets etc? ill follow
Pokoritel schedule then...tanx alot!!!

This is what I would do:
Chest: Thats what I am trying to improve right now. In my workouts I make sure to do an incline machine press with the bench at a 60 degree angle. That will improve your chest a lot. After that exercise I would do Weighted Dips and go heavy. After that you can throw in whatever you want I guess.
Shoulder: There is this one exercise I did that made my rear delts really look massive. Sit down on a bench and bend your body over. Grab two dumbbells and begin rowing. Dont bring the dumbbells so far up that you will hit your back...bring it far enough so you will feel rear delts only...killer workout. Throw in some reverse pec deck as well.
Arms: All I am going to say is dont worry about getting them all cut up and detailed now. Get them huge man. Apply Close Grip Curls...I learnt this from Bob Chicerillo on his show when he said most guys go on stage...their outer biceps look flat when they shred down because all they worry about is the inner. So make sure to do those.
Back: Fuckin PULL UPS with weights!! AND HEAVY ASS ROWS
Legs: SLDL are great.. I always make sure to do 2 exercises for my hamstrings so that I can hit them from two different angles or ways.
Abs: Just work them out like you would any other bodypart.


THIS IS WHAT I WOULD DO. ANY OPINIONS GUYS.

Also what youngandhungry said is some good advice as well. This way you can go all out on quads and hams. Most of all dont forget to deadlifts which I think will make your back thick ass hell. Peace

[BigAnt]

hi guys...im 8 months away from my first show...right now im planning to target my lagging parts espcially my shoulder and legs...just wanna ask about how you catch up with the lagging parts...how many times do you train them per week? how about the small muscle group? tanx
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REALLY---you got 4 moths of off season and 4 months or pre-contest dieting right!?

Legs train after a day off and same with shoulders....use basic exercises squats, front squats, leg press, lunges, leg curls and stiff leg deads-----barbell and dumbbell pressing, lateral raise,s up right rows, shrugs...keep your protein high and eat good quality carbs.

we are All HEAR TO HELP YOU!

any more questions?

[king1]

Some sample routines for the bulking part of your contest prep. These are my favorite routines for shoulders and legs. Shoulders seems kinda intense, but my shoulders atleast can take a beating. With legs just go as heavy as possible even with the seemingly high reps, and shoulders just get the lactic acid build up and keep going.

LEgs
Squats-15,12,10,8,20
Front Squats-20,15,12,10
Walking Lunges-4 sets to failure
SLDL-10,8,8,6
CAlves-10 sets all to failure, 2 or 3 exercises

Shoulders
Gaint set of hang cleans,pushpress,bb shrugs- 10,8,8,6
Giant Set of bent over laterals,sidelaterals, db shoulder press-10,8,8
Super Set of smith press, upright rows-10,10,8

[Stillfers_dad]

Some sample routines for the bulking part of your contest prep. These are my favorite routines for shoulders and legs. Shoulders seems kinda intense, but my shoulders atleast can take a beating. With legs just go as heavy as possible even with the seemingly high reps, and shoulders just get the lactic acid build up and keep going.

LEgs
Squats-15,12,10,8,20
Front Squats-20,15,12,10
Walking Lunges-4 sets to failure
SLDL-10,8,8,6
CAlves-10 sets all to failure, 2 or 3 exercises

Shoulders
Gaint set of hang cleans,pushpress,bb shrugs- 10,8,8,6
Giant Set of bent over laterals,sidelaterals, db shoulder press-10,8,8
Super Set of smith press, upright rows-10,10,8

so i should do dropset on squats, lunges right? whats SLDL?

[Stillfers_dad]

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REALLY---you got 4 moths of off season and 4 months or pre-contest dieting right!?

Legs train after a day off and same with shoulders....use basic exercises squats, front squats, leg press, lunges, leg curls and stiff leg deads-----barbell and dumbbell pressing, lateral raise,s up right rows, shrugs...keep your protein high and eat good quality carbs.

we are All HEAR TO HELP YOU!

any more questions?


yes sir ant more question...5 months bulking since i need to gain 20lbs pure muscle im 180lbs right now..then 3 months cutting (BF 12.2%) 2 months before ill start with the posing routine..

can you make me a training routine that would suit my lagging parts? thank you very much sir...

[king1]

for squats you dont need to do a drop set, just a light set after the heavy stuff. I prefer walking lunges to stationary, and SLDL is stiff leg deadlift (basically the squats best friend)

[Stillfers_dad]

for squats you dont need to do a drop set, just a light set after the heavy stuff. I prefer walking lunges to stationary, and SLDL is stiff leg deadlift (basically the squats best friend)

ok bro tanx for the help..ill stick with your leg workout...now the other body parts..

[BigAnt]

yes sir ant more question...5 months bulking since i need to gain 20lbs pure muscle im 180lbs right now..then 3 months cutting (BF 12.2%) 2 months before ill start with the posing routine..

can you make me a training routine that would suit my lagging parts? thank you very much sir...

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Remember what works for me might not work for you...we all learn by trying ok?

what are you try to bring up--which body parts?

[Stillfers_dad]

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Remember what works for me might not work for you...we all learn by trying ok?

what are you try to bring up--which body parts?

all body parts sir...but i need to focus on my shoulder and back...aside with the llegs

[BigAnt]

all body parts sir...but i need to focus on my shoulder and back...aside with the llegs

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We gotta keep your protein high with good quality food-shakes ok?

Back---Good form is crucial...pull ups, t-bar rows, barbell rows, 1 arm dumbbell rows, pull downs and dead lifts...

Shoulders--Barbell and dumbbell pressing, dumbell lateral raise, upright rows, barbell and dumbbell shrugs.

Legs--Squats, leg press, lunges, leg ext. leg curls and stiff leg deads

You gotta feel the muscle working--MIND MUSCLE CONNECTION...

Warm up good, train hard, stay positive!

[Stillfers_dad]

tanx for the help everyone!!! bigAnt and king tanx also!!!