AYOO LEG DAY FOR ME. I'm about to go as well. Godspeed tards
Leg day. 7th best day of the week.
>my lower back right side hurt like a BITCH the first time i did that workout routine Sounds like DOMS. Nothing to worry about, just your body not used to using that muscle. So once you started using the muscle more frequently, you caused a few microscopic tears that hurt for a bit. DOMS disappears after a while if you consistently work that muscle - which is where the leg day meme comes from. People avoid leg day, then hit it once every so often and get DOMS which makes them avoid legal day, rinse and repeat. Doing a full body 3x a week (which is what I do btw, with 2x accessory days added on cause I'm stupid) will ensure you never get DOMS. >any tips about how to get this muscle up to par with the others ? Just keep doing the compounds. Your muscles will naturally equalise with each other as you progress, then you'll probably find that a different muscle group is actually struggling more. Plus the standard advice - make sure your stretching and foam rolling pre and post workout. A lot of the time, pain is just a result of your muscles being tight. So giving it a good stretch the next day can really ease most of it.
Got my first Gamma Bomb leg day today. Kinda looking forward to it, kinda not, but either way, the work is going get done. LFGGG.
I consistently do PPL and often follow MountainDog PPL programs and it only takes me 45-60 minutes per day (leg days being the longest). I’m speculating that you have too much unnecessary volume (i.e. doing too many sets with just moderate intensity). Take a look at how Iain Valliere and Chris Bumstead train and you’ll significantly speed up your workouts. On their main exercises they do one “working” set and then a “back-off” set with “intensifiers” (drop-sets, rest-pause, etc.) Been utilizing this technique myself and have definitely progressed faster than previously doing multiple straight sets per exercise.
He must have one hell of a leg day. No mortal legs could balance those gigantic think noodles.
Yeap leg day all day.
alright time for a different angle because lets be honest, /u/DadliftsnRuns is the king of cardio + lifting. my perspective will be for those looking at a bodybuilding lens. [current conditioning 10 weeks out with cheaty mcheaterson lighting](https://www.reddit.com/r/bodybuilding/comments/po3e7n/10_weeks_out_first_show_ever_510_201lbs_and/) Basics: Do your cardio. thats step 1. before all else, timing, what kind, how much, etc, you just need to fucking do it whatever it may be. the health benefits are important and will enhance your physique and lifting. improved blood flow and work capacity while also letting you get away with more food and improving your digestion. suck it up and get it done. What Kind?: most importantly, the one youll do. doesnt matter if assault bike is the best if youll never do it cuz its too hard. moving on from that, it depends. LISS imo is the superior version but HIIT works if your constantly on a time crunch. Bike? Stairmaster? Treadmill? Assault Bike? Rower? Ellitpical? lot of choices, and this is where you have to find which one you enjoy the most and what your recovery looks like. stairmaster/bike are super tough on my legs and really eats into them recovering. imo, these arent the best choices and in prep might possibly eat away at your leg size. assault bike/rower is great for spreading the fatigue away from just your legs, but can be pretty demanding overall. good, but might be overkill if your having to do cardio 5+ times a week. elliptical is great as its super low impact and still gets your upper body involved to help limit some of the leg work but not so intense like an assault bike. i would definitely put this high in my recommendations. incline treadmill is my personal cardio of choice. its not super hard, its not super easy, its not tough on my legs and i feel a little bonus calf action. most importantly, its not hard to get a treadmill in the house (offer cheap on offerup) and its hard to make an excuse when cardio is available right in the comfort of your house. running as a bigger person is tough, way too tough on knee joints especially. if your bullet proof and enjoy running go for it, but id recommend most to avoid running (again, from a bodybuilding lens). Neighborhood walking is very very good too, and getting outside is incredible for mental relaxation. my only concern is that pace varies a lot, especially when your dieting and your body starts to slow down. i have complete control of pace on a treadmill, but i still walk my neighborhood multiple times a week. Fasted vs Not: fasted cardio is probably a tiny bit better if your dieting, but what good is that if your unable to find a good time to do it? if your able to do fasted cardio **away** from your training, i would definitely go that route tho and if in a dieting phase, would also consider the use of thermogenics/GH as well (specifically yohimbine/alpha-yohimibine). if your not fasted, dont bother. if your in off season, it doesnt matter just get your cardio in and dont use thermogenics in the off season. Post workout? Pre? When?: the best time to do cardio is when your able to. what good is it if i tell you the best time is precisely 4 hours and 32 minutes post training but 2 hours and 16 minutes post meal if your busy during that time? so find when you CAN do it, and do it then. if you can be more specific, dont do it pre workout. why waste your energy that you want for your lifting? if your spending all your energy doing cardio and not eating instead of lifting, your a bikini model not a bodybuilder. post workout is better than pre, but still not ideal. i would also not do cardio post leg day. some science-y shit goes on with cardio post workout and some activation of alpha beta gamma whatever the fuck variant we are on, and could possibly hinder gains. but again, a slight hinder of gains is better than not doing the cardio as the cardio will benefit you in other ways to more than make up for it. and if your dieting, you quite literally might not have a choice anyways. the BEST time, is as far away from your workouts as you can. less interference with the stuff from above, your priority is weight training not cardio so its best to try and separate the 2. lets say your REALLY trying to be "optimal" in a diet phase, i would do fasted cardio (with some legal and some possibly not enhancements) in the morning, LISS. and then train later in the afternoon. personally i do it the exact opposite. i train in the morning fasted and do my cardio fed in the afternoon. why? cuz its WHEN I CAN DO IT (which is really what the "most optimal" way for ME to do it is). How much: in offseason, probably dont need to go over 3x a week for roughly 20 minutes a session. you dont want to be super cardio adaptive entering a diet phase. the less efficient you are, the more calories you will burn entering the diet and introducing more cardio. unfortunately your body becomes more efficient during the hardest part of the prep meaning you have to do even more cardio just for the same effect as starting the diet/off season. during contest prep? way too individual. you dont give a mailman and an office worker the same cardio. listen to your coach, or just understand how things work and look at your baseline and how you can steadily ramp up cardio during a diet phase. 10 Minute Walks: i think these are fucking great. post meal 10 minutes of walking is a great way to improve digestion and probably help with nutrient partitioning as well as getting in way more activity in the day that you mightve missed. it can be easier to commit to 10 minutes post meal 3-4x a day than 1 30-40 minute session. something to consider for people, and i have had people get great results with 0 formal cardio, only using 10 minute walks. Steps vs Cardio: this is where im at in my current prep. i have a base level of steps i hit a week, and also have formal cardio sessions at all that DO NOT count towards my steps (i take off my fitbit for them). does this mean i dont get on the treadmill unless its time for cardio? nope. if i have steps to get, ill keep it on and hit the treadmill for as long as need be to catch up. if im doing fine with my steps just based off normal activity, i dont need to hop on the treadmill unless its my day/time to do cardio. for example on my rest days i have 20 minutes of cardio. i wake up, take whatever thermogenic im taking atm, and go walk around the neighborhood (usually takes about 20 minutes and 3k steps). then i hop on the treadmill, take off my watch, and do my 20 minutes of formal cardio. would people say im just doing 40 minutes of cardio? sure, i wouldnt say theyre wrong. i just personally separate the 2 to help me baseline activity all prep and then add cardio based on how lean im getting. what good is doing cardio if your not tracking steps? congrats you added 10 minutes of cardio, but now take 1-2k steps less a day because your so tired but dont realize it because prep and your not tracking it. your like not even getting any benefit from that cardio now. im fairly certain step tracking is getting exceedingly more popular nowadays for contest prep, and im pretty sure some people arent even planning cardio, only planning total steps a day. lastly, you dont NEED cardio to get lean. it is only a means to an end. but you should DO cardio for all of its other benefits, specifically HEALTH. a healthy body is an efficient body, and being healthy is the best way to add as much muscle as possible and lose fat easier. thanks for reading, and ill insert some listenings below on the topic. [RP podcast on cardio myths](https://podcasts.apple.com/us/podcast/dr-mike-on-cardio-myths/id1486210336?i=1000533529335) [john jewetts talk about cardio in prep on fouads podcast](https://youtu.be/dOY_yOjaHIM?t=1009)
Proper leg day then
Good fuckin' morning, god damn it. I hope everyone in the DD has a great fucking day today. Today is Gamma Bomb Week 5 D 3: LEG DAY BABAY! Once I finish block 1 of GB, I'll be running High Evolutionary, then deloading just in time for [28 Days Later](https://www.google.com/search?q=john+meadows+28+days+later&oq=john+meadows+28+days+later&aqs=chrome..69i57.2760j0j1&sourceid=chrome&ie=UTF-8) with the DD starting 12/1/21. Let's GOOOOOO
did u skip leg day
Watch out, the lack of sleep will most likely result in a significant loss of gains, and your leg day will be rendered useless. The only way to fix it is a efficacious dose of a divine protein shake (rectally).
He’s hinting that you’re skipping leg days
Hi!!! what r your tips on nutrition? also for upper body workouts ?? u look amazing ! i have a solid leg day work out but i still don’t know how to work my abs, back and arms ..
Have more than one leg day
I may sound like a gym freak but listen to me mate, Do some exercises and go to gym and never skip leg day, exercising is a booster of testosterone which can give you confidence and many other things, because being obese for the rest of the life isn't going to be any healthy.
Maybe for a change stop skipping leg day?
I think this like super fun... I am just a bit scared bc I have very poor upper body strength so I dont know if I'm gunna just embarrassing myself lol... leg day everyday lol
Are there set workout "categories" for swimming? Gym people seem to do categories like: legs, cardio, arms and rotate through them in their routines. i.e. "I hate leg day." For swimming, I've seen sprinting. I recently found one for breathing. Is there a set of basic categories to search for workouts within each to help set up some kind of rotation? If it matters, my goal isn't swimming super long distances, but to feel like I am getting stronger... if this were running, I'd say 3 miles is the max, but doing sprints, stairs, and 1 miles frequently. Not sure that makes any sense.
Which JM's programs, preferably one of the newer ones/CD2, would you recommend after GB? I'm pretty sure I have (early-) intermediate amounts of muscle, but I'm also a fat fuck trying to lean (but that didn't go well because I couldn't just not eat after back/leg or pump days). The thing with GB is that weeks 3-6 were pretty tough and I believe I wouldn't keep up with the workouts if I was working (am on holiday rn so now work/stress yet I still slept like 13 hours one day). 5 days is optimal for me, but 1 leg day is enough and I'd rather a bit shorter sessions than like weeks 5-6 of 1st half of GB.
I really like interval work later in the day, after lifting. I lift in the early morning. I'll do sprints/intervals in the PM when I get home, specifically on leg day. So, days when I'm squatting or deadlifting, I'd try to line up my short and hard sprints with that. 10x100 meters w/ 30 sec rest is always a favorite of mine.
i couldn't finish the exercises (i could without weights but i was using weights) my legs are shaking and i'm sitting down bruh and im so drained that i'm eating cafeteria corn
Ovaj covjek ili ne skippa leg day ili u zivotu nije imo leg day Nije slim fit, slim fit dode uz tijelo i moze izgledat dobro ako imas dobre noge ili guzicu. Nez jel ima nazaiv za taj fit, ali to su one kad im mozes brojat dlake na lijevom jaju kolko su uske.
In regards to smoking: I’ve been trying to quit for 15 years. I’ve tried everything but pills(snacking, gum, nicotine gum, nicotine patches, hobbies, vaping, cold turkey). I’ll do fine at first, then go back to my usual (or more) amount. I envy people that’s able to quit. My former therapist never acknowledged nicotine addiction, so therapeutic advice wasn’t an option at the time. In regards to dieting: I’ve cut down on my portions to a 3rd of what I used to eat and cut junk food out almost entirely (barely once a month) before I started working out. I have milestones set to then incorporate new things to my routine (diet when plateaued, pull-ups when 200lbs, etc.). I’ve stopped setting deadlines (ex: lose 100lbs in 1 year), so whenever I reach a milestone, I incorporate something new. Also, I exclusively workout at home with only dumbbells for everything except for core and leg days (body weight only)
If you weren’t skippingn leg day then they would grow Focus more on legs your upper body is already good I mean you’re 15 you’re not gonna look big you kind of gain natural mass as your body develops more
What is the best way to cut down on sore legs after leg day? Icing routine?
Hello all, I was curious to hear some of your experiences with this combo. I've been lifting for 3 week now, following [r/fitness](https://old.reddit.com/r/fitness) PPLPPL. I've been consistent and I've increased my lifts by 10 lbs. each week while maintaining the same volume. It's a lot of fun to tangibly feel stronger every week I go, but I've not lost a single pound. I'm lifting to lose weight while retaining as much muscle as possible. Over the last three weeks I've been eating significantly better, stopped drinking, and have been hitting the gym every morning 5-6 days a week (yes I've skipped the Saturday leg days twice... but I play hockey several times a week to hopefully compensate). Despite this, I've gained a pound. I'm now frustrated by the lack of fat loss so I'm considering going on an even more severe deficit, but I don't want to lose my progressive overload fun. Has anyone else tried this? Is it impossible? Am I going to start fainting at the gym? Thanks!
On leg days in particular I'll imagine hes standing next to me constantly egging me on to do more partials.
Dude needs to consider leg day
So I've done Mbf, clean week, LGU, stage one of 645 and now I'm on Morning meltdown 100. And all the time in having problems on leg days/downbeat strength. I'm actually considering skipping those, just a few lunges and squats and my knees hurt like hell. I walkways had this so it's not like it just started when i started to work out, but I've never been a fit person. Anyone else had this struggle? Does it get better?
I've tried leg day and cycling and didn't like the results - the leg exercises made my legs tired on the bike and the bike work made my legs sort during leg day. My conclusion is that the rep ranges are too different; if I was doing squats I might do 30 reps or so, but if I'm climbing for 10 minutes I'm doing 800 reps.
How do you guys deal with equipment shortages or busy gyms getting in the way of your program? For example, you're geared up for leg day and you've planned to do your heavy squats first as it's inevitably going to do the most fatigue...but when you get to the gym there's not a power rack in sight. Just looking for some strategies here. For those lifts I can't really think of an actual substitute, so I just do some accessories first and hope a rack gets free soon.
\*\*Not really a question but more of what are your experiences and perceptions.\*\* I've been lifting 5-6 days a week for nearly a year now and I'm very pleased with my progress in terms of aesthetics and strength. Numbers don't matter to me because all I care about is the mirror. I recently took 3 weeks off due to personal schedule conflicts and vacation. I was able to maintain my desired caloric intake while still enjoying myself and I was extremely active during my vacation (this will lead into a question later). I did not gain any weight outside of the typical water weight from doing a bit of drinking and eating desert. However, when I look at myself in the mirror I look soft... How much of this is mental, meaning its all in my fucked up perception of myself versus how much does a consistent lifting schedule really impact your muscle fullness? (I'm not concerned about it, just curious what your experiences are) During the vacation I was hiking a lot. Up steep mountains, for long periods of time. I'm talking 8+ miles a day. However, first day back in the gym was leg day and I now have DOMS like it was my first time back in the gym in months. I didn't lose much if any strength so, what gives? Is 3 weeks really enough to reset my muscles (no idea what to call it) and how come the intense leg work I did during my time off didn't translate to any maintenance of my tolerance?