Trynna get my ass phat
>>76800668Sounds gay, seek help sodomite
>>76800668used to do a variations of adductor/abductor, ext, curls, hack squat, leg press, and sometimes squats/dead.but after watching andrey smaev train, just do:20 sets of single leg ext20 sets of double leg ext20 sets of calves20 sets of leg press (with diff stance to target inner and outer side)legs are on fiyahhhh
>>76800668If you want some other benefits try super strict odd variants instead of bttw form to get a thicker core or whatever. Typically a weight progression program will build hams lower back and glutes the most, quads, hips, tibialis, calves etc all can help with joint health and aesthetics. Super deep is glutes/hips, powerlifting is hams/lower back, strict/narrow is quads/glutes/core. Then theres front, high/lowbar, zercher squats, olympic lifts, vertical training, any time i do legs i just try to build a thicker core kind of like how after delts ill do a lot of strict pressing on a flat bench since core gives out way before shoulders doing stabilizer work.
Bumping until I get home, because I already have my routine saved on my pc and don't want to type it out again. Full body 3x/week with emphasis on glutes>>76800705If you think training legs is gay, you're the faggot. Imagine giving any credence to normoid drivel with zero logic behind it, lmao.Women like a nice ass
>>76800668I'll do a push+pull, a legs+push, and pull+legs day every week, but sometimes it's an 8 or 9 day "week" because I'll take two rest days now and then. Something like PP x (x) LP x (x) PL.I'm not taking pictures of my legs/ass for you guys because, quite simply, fuck you faggots, but my ass and legs are quite shapely, and I've long since squatted 2x bodyweight for endurance reps. My main goals are related to muay thai so that's plenty of leg strength, and what I'm interested in now, legs wise, is coming off the ground quickly and kicking explosively with minimal telegraphing or bodily tension. Squats are just for (p)rehab and anaerobic endurance through a large range of motion.For PP day, I'll do Weighted chinups and OHP for strength rep ranges, followed by any number of isolations on delts, pushers, and pullers until I'm satisfied. This is my vanity day.For LP day I'll start with front squats and weighted knuckle pushups for a few sets of 20, or just call it and move on after one maintenence set of 20 each, depending on fatigue. Next is sport-specific endurance work focused on the anaerobic. Could be core work via seated goodmornings and weighted ab wheel, all for sets of 20, or it could be some jabs reps with boxing bands followed by ankle weight work just doing omnidirectional explosive leg raise and high knee work as 1-2 minute long HIIT, broken up between between low intensity intervals of light centerline movement. Lately though I've been doing a 3 minute round of continuous db alternating clean and presses with moderate weight to really get the whole kinetic chain naturally firing behind punches, followed by a 3 minute round of landmine circuits of boxer squats and core rotations. I'll quit after 4 total rounds because I'm a pussy and I'll never compete. On PL day it's weighted pullups for strength rep ranges, and whatever pull isolations I didn't hit on PP day. Then kick/focused bagwork or cossacks squats for absurd rep ranges.
Bump faggots
>>76800668>>76801716 here1) dips 4x12 (2 sets on angled grip, 2 sets on straight grip. Your gym's machine might be different. Also I use 5kg assistance (hopefully I can get rid of that soon)2) weighted back extension 4x20 (why so many reps? cause I maxed out the kettlebells at the gym and the manager can't find heavier ones of the same design)3) shoulder press, then incline bench (high angle to target upper chest. I don't want droopy man tits)4) bulgarian split squats 2x15 each leg5) lat pulldowns (palms facing me, to target biceps). If I'm short on time I'll replace this will pull ups6) hip ad/abductor (2x15 each)7) pull ups xF (see 5))8) hip thrusts9) decline sit ups 2x25 (why so many reps? doing them weighted puts strain on the obliques, which is how you get fridgemode. Never train obliques. Also I do these just before cardio because increasing the blood flow to this region (lower abs are the last area from which fat is taken by the body - why? because of lack of blood flow to carry it away from the cells) makes your body actually take fat from the cells here)10) 5-10 minutes on stairmaster. High speed (12/20 on my gym's machines)
