If you are doing a lot of isolation work, what other leg work are you doing? When in your routine are you squatting. There is a big difference in performance when you squat at the end of a leg work out and at the start, or even if you squat a day after back day where you deadlift for example.
*** The 2019 Gym Rats Thread ***
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Had a week off and feeling the DOMS today from squatting. Was doing fine when I was doing them 3 times a week so maybe try doing Stronglifts/5x5 programme. First two weeks are brutal as you squat through the height of the DOMS pain but results are worth it.
Video would probably help the best to see what's happening with the form, but the things that helped me the most since the start are controlling my breathing/bracing the core correctly and sorting out the position of my feet/stance.
Video would probably help the best to see what's happening with the form, but the things that helped me the most since the start are controlling my breathing/bracing the core correctly and sorting out the position of my feet/stance.
Caporegime
Gave in to peer pressure and created a log -- > https://forums.overclockers.co.uk/threads/lies-log-part-4.18843927/
Hopefully some will find it worthwhile to follow.
Hopefully some will find it worthwhile to follow.
So on a regular lower body day I tend to group everything together. Squats first, then lunges, leg press, extensions and then abductions. I always space back/biceps and legs furthest apart for that very reason and always with 2 rest days in between. Though I'll admit that I don't do many compound movements with my back... haven't even attempted to deadlift since November as I just don't enjoy them.
Have you considered smashing up stronglifts for a good 3 months or so, adapting the program with added isolation exercises after the core exercises for the days?
People overlook the fact that legs make up 50% of their body and only do 1 day on them, especially when starting out.
People overlook the fact that legs make up 50% of their body and only do 1 day on them, especially when starting out.
What is your leg press weight at the mo?
edit: give strong lifts a go. I started mid october and I'm loving it (except the OH press!)
My squat is at 128kg having started with bar
Press is at 76KG atm. Usually 4x8
Maybe I should give it a try... I'mma give it a think over the next few weeks. Would I need to alter my diet plan at all to adjust for the increase in weight and effort? Hitting my protein goals almost daily but I still have the overall goal of staying in a deficit.
Soldato
I am at a bit of an impasse atm. I've been on a fairly long deficit since taking trying to be serious about getting into shape (10/11 months ago). Scale hasn't moved since October but i certainly think that i look less soft as the weeks go by. I have been going to the gym 6 hours a week spread over 5 days and if i miss a day, i will move things around to make up for it.
I have been on about 1600 kCals a day, doesn't sound much but I work a desk job, am only 5'7" and have gone from 79+kg to 68kg between March and Oct and haven't budged since I drink once a week (which causes me to go over my 1600 goal by whatever i drink). I also break dietary goals on special occasions, which December seemed to be full of (work parties, Christmas, birthdays, weddings etc.). I still seem to be progressing in a lot of my exercises and now it's January i am back to strictly drinking a bottle of wine once a week. I don't have loads of fat to lose, my initial goal of getting some definition in my midriff and to lose a bit more softness overall.
Its that age old question of, should i drop more calories or just stick it out for a few more weeks while?
I have been on about 1600 kCals a day, doesn't sound much but I work a desk job, am only 5'7" and have gone from 79+kg to 68kg between March and Oct and haven't budged since I drink once a week (which causes me to go over my 1600 goal by whatever i drink). I also break dietary goals on special occasions, which December seemed to be full of (work parties, Christmas, birthdays, weddings etc.). I still seem to be progressing in a lot of my exercises and now it's January i am back to strictly drinking a bottle of wine once a week. I don't have loads of fat to lose, my initial goal of getting some definition in my midriff and to lose a bit more softness overall.
Its that age old question of, should i drop more calories or just stick it out for a few more weeks while?
Stronglifts with deficit is exactly what I'm doing, certainly harder but not impossible and progress may be a little slower. Just listen to your body and don't lift the weight if it doesn't feel right simply because the programme says you should.
I started Stronglifts end of October and hit 100kg mid December on the squat. Just start with whatever weight is comfortable to do the full 5x5 and work your way up from there. Form over weight and ego at all times.
Now that I'm done with deadlines this month I'm going to start adding isolation exercises on 2 days that I'm resting from Stronglifts, weekends off naturally.
Nah bruv, your gainz at your BW just make me feel bad about myself
I started Stronglifts end of October and hit 100kg mid December on the squat. Just start with whatever weight is comfortable to do the full 5x5 and work your way up from there. Form over weight and ego at all times.
Now that I'm done with deadlines this month I'm going to start adding isolation exercises on 2 days that I'm resting from Stronglifts, weekends off naturally.
Nah bruv, your gainz at your BW just make me feel bad about myself
Man of Honour
I wouldn't drop calories anymore 1600 is pretty low even for your weight/height. Where you go from here really depends on how much lean mass you're currently carrying to be honest, if you've got a decent amount then you could afford to push a little longer on a deficit. If you're not carrying a great deal then you could just be plodding along into skinny fatness.
https://support.stronglifts.com/article/80-assistance
I followed these guidelines for when I did stronglifts. I added 3 assistance exercise in after the core stronglifts routine.
You wait until hes really started lifting again, hes an annoying git who just makes gains!Nah bruv, your gainz at your BW just make me feel bad about myself
Caporegime
This.
I'd be incline to start gaining some mass, the change in body composition will make you look better. Increased muscle mass means higher base caloric level, naturally aiding in keep you lean.
In summary. Lift hard, acquire gains, look jacked.
Man of Honour
Soldato
I will give that a go from the start of February. I was stuck at this weight for so long because i felt that i was slowly losing softness and i was still upping the weights on my exercises.
Not too sure what i should be aiming for in terms of daily calories on a lean bulk or even what my maintenance is now. I work a desk-job and hardly ever do anything intensive beyond train 6 hours a week.
Man of Honour
If you're at 1600 now I'd bump it up to 18/1900 and see how you go for a month or 2, concentrating on the mirror rather than the scales.
Caporegime
You'll have to slowly increase the calories and keep and eye on how you respond. I'm the same as you with regards to a desk job, and I'll happily consume 3k calories and not gain or lose any weight, but I am already quite lean and have acquired gains.
As Tom said, use the mirror. I can always eyeball my body fat with a quick "abs" check.
Soldato
Thanks.
I'll give it a go, although an ab check might be impossible for me at the moment
I've been keeping rough track on my body using MyFitnessPal 'goal' section anyway by uploading a picture every month or so.
I'll give it a go, although an ab check might be impossible for me at the moment
I've been keeping rough track on my body using MyFitnessPal 'goal' section anyway by uploading a picture every month or so.
Thanks.
I'll give it a go, although an ab check might be impossible for me at the moment
I've been keeping rough track on my body using MyFitnessPal 'goal' section anyway by uploading a picture every month or so.
I'm generally of the opinion that when I can make out my abs, I'll have made it xD