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Bringing up your legs

0ni said:
One thing I am thinking though, is that a routine will only really work for 3 weeks before you need to change it, so adding in some post-fatigue (extra) work will cause a lot more hypertrophy. Leg press works well for quads and you can vary the foot position every 3 weeks to get a different stimulus, change the tempo etc. You will be getting plenty of work from ]
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I'm with hamburgler on this one. This is fucking terrible advise. All it will lead to is minimal progress and just swapping programs every couple weeks.

For a beginner its not that hard. Pick a rep range and stick with it. Don't make it so difficult and go all ADD swapping programs every 5 seconds. Simple tends to work better especially for squats.
 
MaxBrenner said:
Do the BASICS.

Train for both types of hypertrophy - sarcoplasmic and myofibrillar. Do that and you will grow.
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So do high (sarco) and low (myo) reps?

Edit: Ok, so I think I'll just keep squatting 3x per week at 10 reps. My main concern is that my quads and hams are responding but my calves aren't, which only makes them look smaller :\ So I've added direct calve work, 3x16.
 
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Fadi said:
Man, you got my heart going here! It's 3x8 and 3x10 and not the other way around. Weights first, followed by sets, and last are the reps. Of course you may have it as you wish, but I just like to make sure that we're on the same page with the sets and reps, or else you'd be following an Olympic weightlifter's program (with a slight variation) than you would be a bodybuilder's program!

Thank you.
Fadi.
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Sorry Fadi!
 
TheGiftToLift said:
So do high (sarco) and low (myo) reps?

Edit: Ok, so I think I'll just keep squatting 3x per week at 10 reps. My main concern is that my quads and hams are responding but my calves aren't, which only makes them look smaller :\ So I've added direct calve work, 3x16.
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Correct.

Most studies have shown best results are stimulated by a muscle being under tension for a total of 40-60 repetitions over a duration of a workout.
 
I'm not saying that you need to change routines every 3 weeks, just add variety
 
0ni said:
I'm not saying that you need to change routines every 3 weeks, just add variety
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No. Just squat more.

Variety is permissible when you're no longer a beginner and you actually know what you're doing. Stick to the basics before then.
 
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