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Bringing up your legs


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.
 
Do the BASICS.

Train for both types of hypertrophy - sarcoplasmic and myofibrillar. Do that and you will grow.
 
MaxBrenner said:
Do the BASICS.

Train for both types of hypertrophy - sarcoplasmic and myofibrillar. Do that and you will grow.
Click to expand...

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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Sorry Fadi!
 

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
Click to expand...

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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