[grooms93]

Sorry im sure you guys get a million of these..but how can I get my bench back up? Coach has usually trained us on a 4x5 and I did that for a long time and built up to 205 for reps(I weigh 160 5'10). But I got a new coach and he used an INc DB meathod switching up the reps(5x5,4x10,ect.) So I got back on my bench and now I can barely get 195 for four reps. Do you guys have any good training Ideas for me?


Also, I need help with how to get my legs to grow! I got up to the point where I was one of the better squatters in my gym(its the Y, but still). I was at 245-275 at a ten eight six four..my glutes grew a ton from it actually. But whats a good workout to increase the size of the quads, hammys, calfs, ect?

Also, for an ectomorphic body, what workouts would you reccomend?

a 4 day workout with 2 uppers and 2 lower a week, the whole idea of training 6 days a week?

[GettinITDone]

1) For bench, change it up: DB, BB, Flat, Incline.
2) For quads, front squats.
3) For hams, SLDL
4) For calves, any kind of calf presses, genetics also play a role
It's not all about getting in the gym though. Diet is key. IMO, you shouldn't step foot in the gym unless your diet is pretty solid. What's your diet like? And what are your plans/goals?

[GeorgeT]

Originally Posted by grooms93

Sorry im sure you guys get a million of these..but how can I get my bench back up? Coach has usually trained us on a 4x5 and I did that for a long time and built up to 205 for reps(I weigh 160 5'10). But I got a new coach and he used an INc DB meathod switching up the reps(5x5,4x10,ect.) So I got back on my bench and now I can barely get 195 for four reps. Do you guys have any good training Ideas for me?


Also, I need help with how to get my legs to grow! I got up to the point where I was one of the better squatters in my gym(its the Y, but still). I was at 245-275 at a ten eight six four..my glutes grew a ton from it actually. But whats a good workout to increase the size of the quads, hammys, calfs, ect?

Also, for an ectomorphic body, what workouts would you reccomend?

a 4 day workout with 2 uppers and 2 lower a week, the whole idea of training 6 days a week?

Bench work on your form, couple things to keep in mind
1. drive your legs this will help make you explosive on the bottom
2. try and snap the bar this will help insure that you're elbows are tucked closely to your body
3. drop the bar down to the top of your stomach
4. Work on your grip strength it'll help make the bar feel alot smaller/lighter, hammer curls and doing deadlifts with absolutely no gear helped me alot
5. some speed reps this will help make you explosive on the bottom YouTube - Ryan Kennelly - 405x20 Bench
6. do ALOT of heavy rowing movements, tbar, barbbell, this helps make you more stable also helps having more fibers activated. (look at ryan kenellys back/traps :O )
7. Squeeze your shoulder blades together
8. Do very heavy lying incline flies (like markus ruhl) helps like ****ing crazy.
if you have any other q's or want more advice on the bench hit me up with a pm i can go all day with it.

legs - do leg extensions FIRST to pre exaust your quads so they'll be hit to a higher degree during the squats, also if you're stance is wide then bring it in slightly closer, wide stances YouTube - Chad Aichs 1221 Squat Attempt @ Powerstation Pro (kind of exaggerated but you get what i mean) put more stress on the glutes then regular squats would.

calfs try doing giant sets, helped me alot switch up the order to, if you have a partner try doing some seated calf extensions and doing a 'strip set' what i mean is like say you have 6plates and know you can only get 5 out of it, well do that and your partner will take 1 plate off once u go to failure and you keep pressing since its 1 plate lighter now and you can prob get a couple more out of it, and you keep doing that until you get say 12-15. don't over do it with these its easy to overtrain.

[GettinITDone]

Originally Posted by GeorgeT

legs - do leg extensions FIRST to pre exaust your quads so they'll be hit to a higher degree during the squats, also if you're stance is wide then bring it in slightly closer, wide stances

That's the only part I disagree with. Speaking from personal experience, leg extensions can do a number on your knees. I say stick with the basics (back and front squats, leg press, and lunges) for quads.

[grooms93]

alright ill deffinatly look into that. So whats a good workout going to be for getting my legs bigger..sets and reps..and ideas? Im fine to do both front squats and leg extensions, neither of them bother me, but I really feel the leg extensions on my quads, and front squats I feel much more than regular squats

[GeorgeT]

Originally Posted by GettinITDone

That's the only part I disagree with. Speaking from personal experience, leg extensions can do a number on your knees. I say stick with the basics (back and front squats, leg press, and lunges) for quads.

Don't know if your missed it, but he said

Also, I need help with how to get my legs to grow! I got up to the point where I was one of the better squatters in my gym(its the Y, but still). I was at 245-275 at a ten eight six four..my glutes grew a ton from it actually.

now unless i misread this but basically his glutes are taking a big hit during squats, if you were to pre-exaust with leg extensions then more stress would be on the quads becuase you pre exausted them. Never had a problem with my knees on leg extensions, i dont think ronnie or dorian did either becuase they both started out with them.

[bigjohn510]

box squats are really good for your legs and wide stance squats and deads it lets the legs do most of the work

[GettinITDone]

Originally Posted by GeorgeT

Don't know if your missed it, but he said


now unless i misread this but basically his glutes are taking a big hit during squats, if you were to pre-exaust with leg extensions then more stress would be on the quads becuase you pre exausted them. Never had a problem with my knees on leg extensions, i dont think ronnie or dorian did either becuase they both started out with them.

I didn't miss it. But you don't need leg extensions to pre-exhaust the quads. Front squats, closer step lunges, leg press will work just fine. Leg extensions are rough on the knees for a lot of people (there was just a personal experience post about it). Just saying, you don't need them. And no need to mention the pros.