I do 20 80-90% cleans or snatches. Followed by 10-20 front squats or back squats (depending on how close to my max I'm going).
I will also do some overhead pressing as part of my warm up for cleans. I'll generally start with some power cleans and I'll do some strict press complexes.
Upper body is an accessory. I might do some bicep curls, incline bench press, and cable work to promote stability in my overheads.
If I'm too tired to squat heavy, I might do romanian deadlifts or good mornings instead.
There are so many different kinds of compound barbell lifts that it doesn't really get repetitive.
One exercise that I love is the one armed barbell snatch. I can only do 65kg right now (just learning the movement). But you feel alpha as frick one armed overhead squatting a barbell in a commercial gym that calls itself a 'health club'.
It's unattractive, it's painful, it's takes more effort from your CNS and body as a whole than most upper body movements, and any aesthetics gains are slow and painful.
In short it's a long term investment and a painful one at that
100% this. May take a bit of time to get aesthetic legs, but once you do it's not that hard to maintain. It's somewhat of an ongoing joke in my friend group, about "Oh look at Anon's quads, gotta show 'em off amirite?"
Hey friend, not sure you understand the meaning of the work "painful." If it actually hurts, and isn't just uncomfortable, you're fricking doing it wrong. But sure, complain about muh CNS.
>Making a niche your specialty so you can call others who don't do it weak
Kind of like those guys that are genetically predisposed to being good at OHP and then claim it's a superior lift because most people don't progress in it that much
It's not my specialty or saying anyone should make it theirs. It's just leg day. You telling me you're just gunna straight up not work legs because it's not the most fun thing to do?
A called it a niche, noun, he didn't describe it as niche, adjective.
Are you ESL or just American? >a place, employment, status, or activity for which a person or thing is best fitted
Yeah bro squats and deadlifts are pretty niche despite being 2/3rds of the powerlifting movements and squats being a primary movement for weightlifting training.
>genetically predisposed to being good at ohp
What a load of shit lmao.
Weakness in any lift in a self feeding cycle. >Never practice a lift because you don’t like it >stay bad at it >complain about muh genetics
Your ohp is shit because you don’t ohp. There’s people who are literally missing half their body and look like little ground golems but still train every body part and stay jacked.
Squats are the king of all compounds when it comes to boosting testosterone which makes it a lite-steroid, a natural one at that. So it actually lifts all other lifts also.
>any aesthetics gains are slow
My legs were the fastest thing that grew. Not even a year into training legs did I get comments on my tree trunk thighs and big booty
I don't like leg day, or any split day, because it's easier to get quality volume spreading out the work. So I work legs, back, chest, arms, shoulders, abs, neck everyday.
I do legs and back work twice a week - I think I'm hitting them enough. It's probably not optimal but I enjoy it. Other days I just do benching, pressing and curls.
A: Heavy squats - high rep RDLs - Rows - Dead hangs - rowing machine - sauna
B: Heavy Diddlys - front squat - Rows - Dead hangs - rowing machine - sauna
Do cardio with sore legs. The bloodflow really helps it heal faster. I used to waddle around for a few days after every leg day, but I started just running through it and it helped a ton.
Do cardio with sore legs. The bloodflow really helps it heal faster. I used to waddle around for a few days after every leg day, but I started just running through it and it helped a ton.
Go swimming or stair climbing at a gentle pace afterwards. Blood flow and l-carnitine (or alcar) are extremely important in order to catch and start a faster recovery cycle:
https://pubmed.ncbi.nlm.nih.gov/15212755/
>never train a muscle group >surprised it’s sore afterwards every time
moron
[...] >Making a niche your specialty so you can call others who don't do it weak
Kind of like those guys that are genetically predisposed to being good at OHP and then claim it's a superior lift because most people don't progress in it that much
because they cant do it properly
so they frick their shit up and then go to cambodian internet forums trying to tell others how is it a terrible exercise when in reality is the best exercise an human can do
My tibialis or whatever muscle is shorter than normal so I can't really lift my toes. This makes it hard for me to do stuff like squats or even leg press. Is there anything else I can do to train quads while I slowly retrain my leg to be able to bend my toes again?
You might get proportional legs if you are a dyel. When I benched 3pl8 I could squat 5pl8, and i still occasionally had someone tell me it looks like I skip leg day.
Evey set of heavy squats feels like I make the biggest effort in my life and I'm spent after that. Then I have to do another set like that and then more. Frick that.
Deadlifts are cool though
Something here will definitely help you, if you are too lazy to watch the videos, the idea is that strengthening the surrounding muscles of the injured area will strengthen the damaged area because more often than not, weakness and stiffness in the surrounding muscles pull the tendons in the knee causing pain.
At the very least you will improve your knee strength and make the pain manageable.
A few exercises that the videos don't mention except for one, is isometrics, hindu squats and overall stretches.
Pick any of the videos that closely describes your symptoms the best, do the exercises described there and add the ones that i mentioned and over time your knees will be much more stronger.
They hate it because it's difficult. Ive avoided doing squats for way too long and it's had a very negative effect on my overall fitness. You can't just ignore 1/3 of the Big Three.
You shouldn't train until you're too sore to move. It's a sign you're overtraining. I squat heavy 5 times a week, but I'm never sore because I keep the volume under control
Yes you can. You just don't do stupid volume.
If I'm tired, I'll do 15 reps at 85%. If I'm fresh I'll never go above 20.
If you do this enough your body will adapt to doing this.
I wish I didn't care about my endocrine health as much as I do; then I would take roids and I wouldn't feel so sluggish at work.
this is my routine. i told my girlfriend that i wanted to break up because she was too fat. i didn't care about that as much as she stood in the way of training
It's literally STARTING strength of course it's a program a DYEL would do that's who it's for. And it works as a dyel program, as much as I hate powerlifters.
Honestly why would you ever train anything but high bar raw? Like I understand you can get a little more weight with wraps and a powershitter stance but unless you're in a competion you're gonna get way stronger training with this style of squat. Also it's way more fun than equipped lifting.
every day is leg day for me
people think I'm weird for that
Full-bodychad gang rise up
Based but what do you do every day for legs?
Squats heavy for 1-2 reps up to a top set.
Thats all you need for legs.
I do 20 80-90% cleans or snatches. Followed by 10-20 front squats or back squats (depending on how close to my max I'm going).
I will also do some overhead pressing as part of my warm up for cleans. I'll generally start with some power cleans and I'll do some strict press complexes.
Upper body is an accessory. I might do some bicep curls, incline bench press, and cable work to promote stability in my overheads.
If I'm too tired to squat heavy, I might do romanian deadlifts or good mornings instead.
There are so many different kinds of compound barbell lifts that it doesn't really get repetitive.
One exercise that I love is the one armed barbell snatch. I can only do 65kg right now (just learning the movement). But you feel alpha as frick one armed overhead squatting a barbell in a commercial gym that calls itself a 'health club'.
>t. fatso
So you walk daily
It's unattractive, it's painful, it's takes more effort from your CNS and body as a whole than most upper body movements, and any aesthetics gains are slow and painful.
In short it's a long term investment and a painful one at that
> any aesthetics gains are slow and painful
but once you have them people will start to notice your trunk and legs are solid
100% this. May take a bit of time to get aesthetic legs, but once you do it's not that hard to maintain. It's somewhat of an ongoing joke in my friend group, about "Oh look at Anon's quads, gotta show 'em off amirite?"
Hey friend, not sure you understand the meaning of the work "painful." If it actually hurts, and isn't just uncomfortable, you're fricking doing it wrong. But sure, complain about muh CNS.
>Making a niche your specialty so you can call others who don't do it weak
Kind of like those guys that are genetically predisposed to being good at OHP and then claim it's a superior lift because most people don't progress in it that much
It's not my specialty or saying anyone should make it theirs. It's just leg day. You telling me you're just gunna straight up not work legs because it's not the most fun thing to do?
Certainly not training it as much as other muscles, don´t want them hogging the nutrients and growth I´m sending to other muscles
>lower body
>niche
Fricking have a nice day.
A called it a niche, noun, he didn't describe it as niche, adjective.
Are you ESL or just American?
>a place, employment, status, or activity for which a person or thing is best fitted
Are you trying to be dumb or is it an accident?
Yeah bro squats and deadlifts are pretty niche despite being 2/3rds of the powerlifting movements and squats being a primary movement for weightlifting training.
>genetically predisposed to being good at ohp
What a load of shit lmao.
Weakness in any lift in a self feeding cycle.
>Never practice a lift because you don’t like it
>stay bad at it
>complain about muh genetics
Your ohp is shit because you don’t ohp. There’s people who are literally missing half their body and look like little ground golems but still train every body part and stay jacked.
Squats are the king of all compounds when it comes to boosting testosterone which makes it a lite-steroid, a natural one at that. So it actually lifts all other lifts also.
yeah I know this meme, havent seen any evidence for this tho.
>any aesthetics gains are slow
My legs were the fastest thing that grew. Not even a year into training legs did I get comments on my tree trunk thighs and big booty
boring plus nobody sees your legs anyway. skipping it, simple as
> boring plus nobody sees your legs anyway. skipping it, simple as
beta benchoid
post legs
I see my legs. You don't... lift for other people, right anon?
Post legs
What about when you’re having sex?
he blindfolds the guy
Lol you think he has any to begin with?
Weak dyel identified. Literally the biggest muscle
Strength comes mostly from legs, so your question answers itself. That’s like asking why fatties hate doing cardio or the cutting season.
I don't like leg day, or any split day, because it's easier to get quality volume spreading out the work. So I work legs, back, chest, arms, shoulders, abs, neck everyday.
>he has shaken Adolf Hitler’s hand just before this photo was taken
>tfw this will never be written about me
I do legs and back work twice a week - I think I'm hitting them enough. It's probably not optimal but I enjoy it. Other days I just do benching, pressing and curls.
A: Heavy squats - high rep RDLs - Rows - Dead hangs - rowing machine - sauna
B: Heavy Diddlys - front squat - Rows - Dead hangs - rowing machine - sauna
i have sore legs for 3 days after a leg day, which stop me from doing cardio and climbing, so i do them very rarely
Well you should still do cardio when your sore. Movement helps reduce the inflammation and improves the healing process.
Do cardio with sore legs. The bloodflow really helps it heal faster. I used to waddle around for a few days after every leg day, but I started just running through it and it helped a ton.
Go swimming or stair climbing at a gentle pace afterwards. Blood flow and l-carnitine (or alcar) are extremely important in order to catch and start a faster recovery cycle:
https://pubmed.ncbi.nlm.nih.gov/15212755/
Believe it or fricking not, once you start doing legs frequently, the soreness isn’t as bad. Who woulda thought. moron
>never train a muscle group
>surprised it’s sore afterwards every time
moron
because they cant do it properly
so they frick their shit up and then go to cambodian internet forums trying to tell others how is it a terrible exercise when in reality is the best exercise an human can do
because i do manual wage slavery and am on my feet for 8 hours per day, then other shit to do after work
My tibialis or whatever muscle is shorter than normal so I can't really lift my toes. This makes it hard for me to do stuff like squats or even leg press. Is there anything else I can do to train quads while I slowly retrain my leg to be able to bend my toes again?
Can you do leg extensions?
>can't really lift my toes.
why is this stopping you from squatting? open your stance up and squat with vertical shins
>25
>20
>15
>10
>10
Just use 3 25s and a 5iver homosexual.
>what is warming up ?
Dumb Black person
>Leg day
A complete meme. Just run up hill and you'll get proportional legs. Maybe do a leg day once a month or so.
Fricking stupid take I hate this board.
You might get proportional legs if you are a dyel. When I benched 3pl8 I could squat 5pl8, and i still occasionally had someone tell me it looks like I skip leg day.
Ive burst the fluid sacks above my knee twice doing heavy deads/squats ( bursitis).
Now I just do remedial deadlifts ( 80kg), and walking lunges (4 sets of 12).
Because it's harder. If you hate leg day it's because you're an unathletic pussy that would b***h out of high volume squats.
If you actually like leg day you aren't training hard enough.
What if I hate doing leg day and get nervous going in, but love the feeling after I have finished and look forward to the pump.
Evey set of heavy squats feels like I make the biggest effort in my life and I'm spent after that. Then I have to do another set like that and then more. Frick that.
Deadlifts are cool though
You could just say you don't like hard work, that's okay.
100% relate to this. The amount of psychological arousal to hit a heavy set of 5s is insane.
t. high bar squats 170kg for 3x5
Shout out to leg day gotta be one of my favorite genders
Because females love it.
>Reddit spacing
Didn't read.
My knees are busted
probably because you didn't do enough squats. not joking
Something here will definitely help you, if you are too lazy to watch the videos, the idea is that strengthening the surrounding muscles of the injured area will strengthen the damaged area because more often than not, weakness and stiffness in the surrounding muscles pull the tendons in the knee causing pain.
At the very least you will improve your knee strength and make the pain manageable.
A few exercises that the videos don't mention except for one, is isometrics, hindu squats and overall stretches.
Pick any of the videos that closely describes your symptoms the best, do the exercises described there and add the ones that i mentioned and over time your knees will be much more stronger.
Thank you man, I'll have to check these
Unironically not squatting deep enough is what wrecked my knees, deep squats promote healthy knees
They hate it because it's difficult. Ive avoided doing squats for way too long and it's had a very negative effect on my overall fitness. You can't just ignore 1/3 of the Big Three.
But tons of people ignore the overhead press.
It's an upper body world.
Its so taxing, I feel like Im gonna pass out every time and have even vomited after squattin.
isn't that the whole point of going to the gym beta
>Sore upper body
Still able to function
>Sore legs/glutes
Hell
Simple as
You shouldn't train until you're too sore to move. It's a sign you're overtraining. I squat heavy 5 times a week, but I'm never sore because I keep the volume under control
You can't squat heavy five fricking times a week without roiding. moron.
Yes you can. You just don't do stupid volume.
If I'm tired, I'll do 15 reps at 85%. If I'm fresh I'll never go above 20.
If you do this enough your body will adapt to doing this.
I wish I didn't care about my endocrine health as much as I do; then I would take roids and I wouldn't feel so sluggish at work.
Ivan Djuric YouTube, natty who squats daily
way suboptimal. He's only put 10kg on his squat in 3 years.
You're not squatting heavy 5 times a week mate.....
this is my routine. i told my girlfriend that i wanted to break up because she was too fat. i didn't care about that as much as she stood in the way of training
pic related is what SS and similar leg heavy routines will turn you into
only a dyel would do ss anyway
It's literally STARTING strength of course it's a program a DYEL would do that's who it's for. And it works as a dyel program, as much as I hate powerlifters.
What a dog shit artist.
Seethe troony
he has a small frame and wide hips, he was fricked from the beginning
This I my goal body
london?
Rippebreasts claims another victim
I do the big 3 every work out
d-does running count for leg day?
I walk around 10,000 steps a day, that's my leg day.
Also, not weak.
>Not weak
Doubt
You think walking 5 miles a day is equivalent to squatting over 3pl8s? Weak and delusional.
400lb (397 actually) high bar raw squat. Not bad.
Weightlifters are a different breed man
Honestly why would you ever train anything but high bar raw? Like I understand you can get a little more weight with wraps and a powershitter stance but unless you're in a competion you're gonna get way stronger training with this style of squat. Also it's way more fun than equipped lifting.
My back is ruined from a car wreck. squatting could put me in a wheelchair forever.
Shoulda taken the bus.
Can I substitute barbell squat for hack squat?
Just dropped in to say I love catalyst athletics videos on israelitetube.