Essential Random Gym Thoughts Revisited...

[LiveFromLondon]

SLDLs are a shout

Exactly how i slipped a disk

I think you’ll be aight.

On most days. Squats are the only real leg exercise I do…

Ok cool, you think 5 sets a week is enough

 

[Serious]

Exactly how i slipped a disk

Ok cool, you think 5 sets a week is enough

A week? As in one session? Nah

I would add multiple days.

Legs really benefit from being hit multiple times a week.

I personally do at least 5 sets a session.

 

[phcitywarrior]

A week? As in one session? Nah

I would add multiple days.

Legs really benefit from being hit multiple times a week.

I personally do at least 5 sets a session.

Yea, you really got hit legs at least 2x a week. On leg day A, I’ll squat as my compound leg movement then do SLDL, Leg Press, lunges, calf raises and leg curls. On Leg Day B I swap squats for DLs.

 

[Serious]

Yea, you really got hit legs at least 2x a week. On leg day A, I’ll squat as my compound leg movement then do SLDL, Leg Press, lunges, calf raises and leg curls. On Leg Day B I swap squats for DLs.

Even then I wouldnt swap squats for DL's.

Like a better alternative is probably to Front Squat on Day B, you don't have to go as heavy as you would per se on back squats but the exposure is great.

 

[phcitywarrior]

Even then I wouldnt swap squats for DL's.

Like a better alternative is probably to Front Squat on Day B, you don't have to go as heavy as you would per se on back squats but the exposure is great.

True, but I’m running a specific plan at the moment so I’m not gonna modify it word to @Son Goku

If I was doing legs 3x a week I’d probably do another day for front squats, but right now I’m sticking to the plan.

EDIT: I can actually do Squats 2x a week per the plan, but I like my DLs too much

 

[Son Goku]

What brehs think of just doing front sqauts and calf raises as the only leg workouts. I find all them leg extensions, press, lying leg curls etc redundant. I also don't wanna deadlift after slipping a disk doing them

It couldn't be me. I mean, unless you're gonna join gang, I already know anybody asking this question isn't a gym gawd like that, word to @Luck.

So you're moving relatively low weights for one compound lift a week and calling it good?

 

[Son Goku]

Exactly how i slipped a disk

Ok cool, you think 5 sets a week is enough

Five sets a session prolly ain't enough, unless you're hitting triples to nickels at relatively heavy weight, let alone a week.

I feel like you might be trolling at this point. Negs pending.

 

[Son Goku]

I mean cats are hoarding all the gems.


I feel like the sixstar was way stronger than the C4

Humble yourself before my holy #POWDAness, apologize for your past heresy, and all shall be revealed.

()

 

[Son Goku]

Heavy DLs still remain undefeated, but man will they tire you out. I’ve been yawning all morning since I woke up.



SLDLs are a shout, as are walking lunges and leg press

@Starski @trap101

Per BB.com, we on that 5/3/1 Who Was CNS version now.

Takes less time to run and less food and chakra spent than nSuns but the gains are on the same level. (The creator was also totaling more than nSuns, who stopped doing his own program and moved on at only a 1215 pound total. )

---

DAY 1- Bench Press 5/3/1 sets.
Accessory Work:
Close Grip Bench Press (3 sets).
Incline DB Press (3 sets).
Incline DB Flys OR Cable Crossovers (3 sets).
Tricep Pushdowns (3 sets).
Machine Chest Press (2 sets, last to failure high reps).
Face Pulls (3 sets)

DAY 2- Deadlifts 5/3/1 sets
Accessory Work:
Barbell Rows/DB Rows [Rotate exercise every 6 week block] (3 sets).
Pull Ups (3 sets) *Weighted pull ups when you achieve 3 sets of 15 with bodyweight
Cable Rows (3 sets).
DB/Barbell Curl (3 sets).
Leg Extension (3 sets)
Hammer Curl (3 sets).

DAY 3- OHP 5/3/1
Accessory Work:
Floor Press OR Feet Up Bench Press w/ Pause (3 sets).
DB OHP (3 sets).
Side Raises (3 sets).
Lat Pulldown (3 sets).
Face Pulls (3 sets).
Shrugs (3 sets).

DAY 4- Squats 5/3/1 sets
Accessory Work:
High Bar Paused Squat (3 sets)
Stiff Legged Deadlifts with BB or DB's (3 sets).
Leg Extensions (3 sets).
Calf Raises (3 sets).
Leg Curls (4 sets).

5-6 days a week training, so each week there will be a different sequence of "days". Train 6 days if time allows/you recover in time. If not, 5 days minimum.

---

^You can also swap the order of the days around.

 

[Son Goku]

Haven’t been in here in a while still see the #powda going strong in here .

Been in Virginia for work just working out at the 24 hour fitness here hit chest and arms. 15 minutes on the stair master than abs. Sauna for 15 minutes Good Friday workout ready for the weekend. What’s the butchers new handle. Gotta that man for getting me into doing legs at least twice a week I know he hits them everyday damn near but I’ve steadily seems gains got the tear drops and everything.

This is The Whey.

 

[Starski]

Super skinny breh starts off on squats with 315 with a knee brace on….This is going to be either or


Two second edit: I forgot wasn’t even a quarter squat lmaoo

 

[trap101-ETHout-Allegri-In]

@Starski @trap101

Per BB.com, we on that 5/3/1 Who Was CNS version now.

Takes less time to run and less food and chakra spent than nSuns but the gains are on the same level. (The creator was also totaling more than nSuns, who stopped doing his own program and moved on at only a 1215 pound total. )

---

DAY 1- Bench Press 5/3/1 sets.
Accessory Work:
Close Grip Bench Press (3 sets).
Incline DB Press (3 sets).
Incline DB Flys OR Cable Crossovers (3 sets).
Tricep Pushdowns (3 sets).
Machine Chest Press (2 sets, last to failure high reps).
Face Pulls (3 sets)

DAY 2- Deadlifts 5/3/1 sets
Accessory Work:
Barbell Rows/DB Rows [Rotate exercise every 6 week block] (3 sets).
Pull Ups (3 sets) *Weighted pull ups when you achieve 3 sets of 15 with bodyweight
Cable Rows (3 sets).
DB/Barbell Curl (3 sets).
Leg Extension (3 sets)
Hammer Curl (3 sets).

DAY 3- OHP 5/3/1
Accessory Work:
Floor Press OR Feet Up Bench Press w/ Pause (3 sets).
DB OHP (3 sets).
Side Raises (3 sets).
Lat Pulldown (3 sets).
Face Pulls (3 sets).
Shrugs (3 sets).

DAY 4- Squats 5/3/1 sets
Accessory Work:
High Bar Paused Squat (3 sets)
Stiff Legged Deadlifts with BB or DB's (3 sets).
Leg Extensions (3 sets).
Calf Raises (3 sets).
Leg Curls (4 sets).

5-6 days a week training, so each week there will be a different sequence of "days". Train 6 days if time allows/you recover in time. If not, 5 days minimum.

---

^You can also swap the order of the days around.

I fux wit it... you gonna be feeling drained after every sesh, but gawd damn it will feel rewarding.

 

[Da_Eggman]

 

[Son Goku]

I fux wit it... you gonna be feeling drained after every sesh, but gawd damn it will feel rewarding.

Not really, no. You're just doing 5/3/1 five to six days a week with very moderate assistance. I like to add singles after my 3 sets and don't leave the gym feeling slapped like with nSuns.


nSuns is still good for late beginners/early intermediates that have their form down. Never heard anyone running it at advanced numbers but me: they either move on to something else or move up to CAP2/CAP3.

 

[Son Goku]

I was wide awake off the #POWDA.

And I didn't spend my workout on the Steve Smiff machine, unlike yourself.