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2003/12/28, 09:35 AM
If I work legs 2x a week, what will that actually do? Will it make them bulk up, tone them or what not? And I am sure the answer probably depends on what I chose to do, high reps vs low reps/heavy weight. And if doing legs 2x a week, should I split into quads one day and hamstrings another day? I think I have big outer thighs and want to get rid of them. How many times a week can I be doing abs? And how many reps or sets should I be doing?
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2003/12/28, 09:20 PM
welll i used to do legs 2 times a week to, and i still kinda sorta do since i do squates one day for legs and deadlifts for my back......i don't know what excercises u r doing for ur legs so i can't advise much....but say u do legs on monday and fiday, monday go heavy (8-4 reps)fri do (15-10 reps) this way the lighter weight don't completly over train them but i would only do this for 5 weeks or so then give ur body a rest break from that much legs.....abbs i liek to seperate into 2 days.....uper abs one day then lower and obliques the other day, then another maintance day...........the trick to abb work isn't guanity is quality keep the reps around 25 or so
as u come to do a cruch concentrat on the squeeze, then as u lower ur body imagine ur abbs uncoiling one abb at a time as u go down, then contract them again on the way up coiling them up like a spring
monday... machine crunches 3x25,rope crunches 3x25, bedtiime 50 good quality crunches
wedsday....romain chair leg lifts 3x15,reverse crunches on bench 3x20,twisters( ez curl bar behind nech and on a decline twist ur body as u go upo and down the decline as if ur a clock hand going down the numbers)bedtime, 50 suit case crunches
friday, body weight crunches on ground 100
3x10 leg lifts bedtime, nothing
reps seem low but like i said it the quality u need and if this is too much u can do weds workout friday if u like and skip the friday work out i gave u
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---andrew.......adversity causes some to break, but others to break records!
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2003/12/29, 05:23 PM
sorry i didn't realize u where agirl lol.......i would advice not to go to heavy cause most girls don't won't big legs lol......if u do moderate weight around 15 reps-10reps they shouldn't get too big ........when i gave my stunt partner a work out i had her doing legs 2 times a week cause most girls would rather have toned legs and butt, since these are usually the " problem areas for girls along witht he tricep areas
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---andrew.......adversity causes some to break, but others to break records!
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2003/12/29, 05:45 PM
One decent way to split legs up for a twice per week workout is one day do quads only(squats and leg presses for instance), and the next time, do extensions and hamstrings and glutes (for the "teardrop" and separation and obvious glutes), and do calves both days as they can take it. Do different calf exercises though. By your question, I think this would be a good option for you.
Do abs 3 days per week max if you are looking for the "six pack". The muscle needs to be built the same as any other, with resistance and diet and rest. If on the other hand, you want just a "flat" stomach, do them as many times as you want. All it will do is aid in your calorie deficit by burning more calories, you will not build abs from this. so the choice is yours in what your goals are. But remember, abs are as the old cliche' goes, mostly built in the kitchen. Your diet will determine how much they show, no matter how hard you work them.
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If you don't stand for something, you will fall for anything....
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2003/12/30, 08:27 AM
Thanks for the advice. I actually did quads yesterday and was planning on doing hamstrings later this week. When I do lift legs twice a week, I would think I should mix it up. Some weeks have two hard sessions, other week a hard and easy session and other weeks easy...would that be correct? Should I keep my reps high, like 15 - 20 in order to tone down, my legs (I think), are already big, would like to lose a couple of inches in the old thighs, well maybe just one inch.
And yes on the abs, looking for the six pack. On the abs, I have read everywhere that quantity doesn't count, all quality so I am assuming I must be reading something correct. Should I be adding weight resistance to abs as well?
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2003/12/30, 10:32 AM
Resistance has helped me break through the abs wall that I couldn't penetrate. Yes definitly use resistance.
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Living well is the best revenge.
Charlie
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2003/12/31, 10:22 AM
when it comes to lifting quality is always over quanity, the the constant COMPLETE contraction of that muscle, thats gonna get u results, as well as the stretch, as for weight on the abbs, u'l have to expierement and see what works for u , some say it makes the abbs " bigger" when most don't want big abbs just cut abbs, once u get them cut u can get the muscles bigger.. i dunno i have herd alot of differnt stories, but liek i said before and i say it again, working out: strenght and body building is a science but not a science when it comes to individuals u have to expierement when it comes to what works for u
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---andrew.......adversity causes some to break, but others to break records!
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