leg hypertrophy
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leg hypertrophy - 5/12/2008 6:19:59 PM
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RollingStone
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ive always done my squats in the 5 rep range except for the 20 rep squats i used to do but havnt done much of lately. I recently thought if i switched to the hypertrophy range for a bit i might see some good size gains in my legs which would be awesome but then i read something that phased me. Training for hypertrophy or for longer TUT will train your slow twitch muscles and even slightly change your fast twitch muscles into slower twitch muscles. This would be bad since 1: im a football player and 2: I want to be able to dunk like no other. This has bothered me to the point that ive decided not to train my legs for hypertrophy anymore. Is that a dumb decision? They say you need to work your legs so that your body is even and your top will keep growing well what if i just have really damn strong legs but they arent that big? (Not that theyre that small anyway but yea...)
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17 yo, 6'0" 194lbs. bf <10
'08 journal
http://www.discussbodybuilding.com/RollingStones_Journal/m_336444/tm.htm
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RE: leg hypertrophy - 5/12/2008 6:36:23 PM
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Nm0ney34
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Im a football player also and I was always told that when I train, to explode up from the bottom of the squat, this in turn with plyometrics, sprint training, and other exercises helps you run faster, jump higher, and of course your explosivness on field.
Its my understanding your just training for different things, not sure though I have never read anything like what you did.
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www.Nikdesigns.com
6'3"
currently 225, cutting down.
Goal is to get to 215-220, 10-12% bf
(in reply to RollingStone)
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RE: leg hypertrophy - 5/12/2008 6:38:45 PM
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RollingStone
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Im always having a battle with myself over the rep ranges i should be in. I want to be more explosive on the field, but I also want to bodybuild. I end up training in both ranges but mostly the lower ranges and exclusively lower ranges for squats and deadlifts.
_____________________________
17 yo, 6'0" 194lbs. bf <10
'08 journal
http://www.discussbodybuilding.com/RollingStones_Journal/m_336444/tm.htm
(in reply to Nm0ney34)
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RE: leg hypertrophy - 5/13/2008 11:46:20 AM
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xXxDavexXx
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You probable read this already.
"DOES FUNCTIONAL TRAINING HELP BODYBUILDERS BECOME BETTER BODYBUILDERS?" This section made alot of since.
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keep it stupid simple
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240lbs
(in reply to RollingStone)
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RE: leg hypertrophy - 5/13/2008 12:01:00 PM
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brihead301
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Just train sets of 5 for squats, and keep increasing the weight as often as possible for as long as possible. You're whole body, including your legs, will get bigger and stronger.
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(in reply to xXxDavexXx)
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RE: leg hypertrophy - 5/13/2008 12:03:54 PM
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Nm0ney34
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Very nice read, its been posted before but very nice.
"The best thing an athlete can do to improve their sports performance is to use free weights, explosive movements and functional training modalities that are as specific to the requirements of their events as possible. Therefore, it’s only logical to conclude that athletes should NOT train like bodybuilders."
< Message edited by Nm0ney34 -- 5/13/2008 12:05:29 PM >
_____________________________
www.Nikdesigns.com
6'3"
currently 225, cutting down.
Goal is to get to 215-220, 10-12% bf
(in reply to xXxDavexXx)
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RE: leg hypertrophy - 5/13/2008 12:14:55 PM
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brihead301
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Personally I think bodybuilders should train like athletes, and diet like bodybuilders, but that's just me.
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Squats are better than steroids
(in reply to Nm0ney34)
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RE: leg hypertrophy - 5/13/2008 12:16:08 PM
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coldfire
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quote:
ORIGINAL: xXxDavexXx
You probable read this already.
"DOES FUNCTIONAL TRAINING HELP BODYBUILDERS BECOME BETTER BODYBUILDERS?" This section made alot of since.
"The most common example of a core-training apparatus is the “stability ball,” - This really killed my interest in the article. Seems like the author does not understand what performance/functional/athletic training is about.
(in reply to xXxDavexXx)
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RE: leg hypertrophy - 5/13/2008 1:18:44 PM
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Nm0ney34
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I think he used the stabalizer ball as his big example because thats what he was exposed to. His point I think was that body builders can still incorporate functional strength training but still train like body builders. And visa versa, athletes and strength guys can incorporate body building techniques.
He kind of touched (barely) on someone doing movements in the weight room that actualy mimic what they are doing on the field or whatever sport they would be performing, and explosivness while lifting...the majority of his point also seemed to be on how strengthining the core stabalizers can help functional strength for body builders.
meh
quote:
ORIGINAL: coldfire
quote:
ORIGINAL: xXxDavexXx
You probable read this already.
"DOES FUNCTIONAL TRAINING HELP BODYBUILDERS BECOME BETTER BODYBUILDERS?" This section made alot of since.
"The most common example of a core-training apparatus is the “stability ball,” - This really killed my interest in the article. Seems like the author does not understand what performance/functional/athletic training is about.
< Message edited by Nm0ney34 -- 5/13/2008 1:26:15 PM >
_____________________________
www.Nikdesigns.com
6'3"
currently 225, cutting down.
Goal is to get to 215-220, 10-12% bf
(in reply to coldfire)
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RE: leg hypertrophy - 5/13/2008 6:20:22 PM
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RollingStone
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From: Pittsburgh
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It was a good read but did not help me make a decision lol. I seem to be even more torn now. Damn. I want to bodybuild but I also want to be explosive. Maybe I will train for power until the season is over and then my senior year i will go for size...
_____________________________
17 yo, 6'0" 194lbs. bf <10
'08 journal
http://www.discussbodybuilding.com/RollingStones_Journal/m_336444/tm.htm
(in reply to Nm0ney34)
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RE: leg hypertrophy - 5/14/2008 6:08:40 AM
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brihead301
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quote:
ORIGINAL: RollingStone
It was a good read but did not help me make a decision lol. I seem to be even more torn now. Damn. I want to bodybuild but I also want to be explosive. Maybe I will train for power until the season is over and then my senior year i will go for size...
People seem to have this crazy idea that if you train for strength and explosive power then you can not get an amazing physique. I don't understand why people think this way.
If you move heavy weights around you will build muscle. If you move heavy weights around quickly, you will build explosive power AND muscle. If you eat properly, you will have low bodyfat to show off all your muscle.
So really..... WHY NOT train for functional strength and power??? Why on earth do people think that you will end up looking like a fat 'sterotypical powerlifter' if you focus on getting stronger???? Bodybuilders should know better then anyone that it's the diet that makes the difference.
On a side note, Rollingstone, look at the difference between the way you look and the way I look. You weigh the same exact weight as I do, but your lifts are:
squat - 315
bench - 280
dead - 400
power clean - 215
Mine are:
squat - 250
bench - 235
dead - 315
power clean - 145
Your body comp is made up of more muscle then mine, and the numbers explain why.
Look at all the people on here with the best physiques, and see what their squats, deads, bench, and power clean numbers are. I bet you will find that they are pretty high.
_____________________________
Squats are better than steroids
(in reply to RollingStone)
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RE: leg hypertrophy - 5/14/2008 7:33:52 AM
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Nm0ney34
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No one was saying if you lift for power you wont get an amazing physique. Johnny jackson does BB and power lifting competitions, granted he is on vitamin S, but he is still able to maintain a great physique and compete thats just an example of someone doing both.
There is just different ways to train for different things, its not a one size fits all deal usually. You can do any kind of program you want, but IMO if you tweak and change things in regards to your goal I think you will see better gains to your goal.
_____________________________
www.Nikdesigns.com
6'3"
currently 225, cutting down.
Goal is to get to 215-220, 10-12% bf
(in reply to brihead301)
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RE: leg hypertrophy - 5/14/2008 7:45:21 AM
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brihead301
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I agree. It just doesn't make sense to me that a lot of people fail to understand that you can train for strength and get a good physique. You won't become a huge, fat bastard if you get strong unless you eat like a huge fat bastard.
I think that at the level that a lot of us are at NOW on DBB.com, we would be much better off training like athletes for strength and power. A lot of us are new at this (less then 2 years is new, hell less then 5 years is still new), and we could build mountains of muscle if we start worrying about getting stronger rather then leaner and getting big biceps. Once these mountains of muscle are built on an extremely strong foundation, then 'bodybuilding' routines may be much more beneficial.
_____________________________
Squats are better than steroids
(in reply to Nm0ney34)
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RE: leg hypertrophy - 5/14/2008 7:56:18 AM
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Nm0ney34
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Yeah I think its very important to have that foundation of muscle. Which is what im currently trying to do bulking up.
I think a lot of it has to do with society and self image people are afraid to put on some fat while gaining muscle. Especially with the younger crowd, they all want to stay lean but get big and it starts becoming a big mess. I think its gotten to the point where if your not lean, skinny and show your 6 pack society considers you fat.
wow, anyway...
Regardless of how you decide to train I think it comes down to, if you train for strength you will still gain some mass. and if you train for mass, you will still gain some strength.
This is all comming from a natural standpoint. I have a friend who has an incredible physique, but he also cycles pro hormones and steroids. Trains exclusivly to get big, and I has gotten very big but his strength is pretty piss poor considering his size. I can out lift him in every big exercise, but he seriously puts my physique to shame...Looks wise I would love to have his physique naturally.
< Message edited by Nm0ney34 -- 5/14/2008 7:57:25 AM >
_____________________________
www.Nikdesigns.com
6'3"
currently 225, cutting down.
Goal is to get to 215-220, 10-12% bf
(in reply to brihead301)
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RE: leg hypertrophy - 5/14/2008 8:06:08 AM
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bryphil1
Posts: 81
Joined: 1/10/2008
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Do you want to be a football athlete or a bodybuilder?
It's your decision.
Your 'goals' are different - so your training will be geared toward your goals.
You can have a great physique now and be an athlete - you can dedicate yourself entirely to body building when your goal is no longer being a football player.
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Do it now - or live your life wishing you had...
(in reply to brihead301)
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RE: leg hypertrophy - 5/14/2008 8:10:10 AM
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brihead301
Posts: 3574
Joined: 6/7/2007
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quote:
ORIGINAL: Nm0ney34
Regardless of how you decide to train I think it comes down to, if you train for strength you will still gain some mass. and if you train for mass, you will still gain some strength.
Actually the way I see it is, if you are training for mass you ARE training for strength too. The muscle mass isn't coming from the fact that you are training higher reps, or the fact that you are doing certain supersets or rest times, it's coming from the progressive overload in weight.
You want to call it a 'bodybuilding routine' because you're training in the 8 - 12 rep range rather then the 3 - 5 rep range, fine, but the muscle gets bigger because you increased the load and therefore it was forced to adapt by getting bigger (and stronger  ).
It has been shown that the higher rep ranges stimulate hypertrophy better then the lower rep ranges, but the progression in weight still must be there. Therefore you are still getting stronger.
Ya, that '6-pack complex' does complicate things quite a bit. At some point you're just gonna have to temporarily lose sight of that 6-pack if you wanna get to the next level (unless of course you are soccerking, that lucky bastard!).
_____________________________
Squats are better than steroids
(in reply to Nm0ney34)
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RE: leg hypertrophy - 5/14/2008 2:53:51 PM
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RollingStone
Posts: 1200
Joined: 12/15/2007
From: Pittsburgh
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ive never progressed much in the hypertrophy range, i have very little muscular endurance when it comes to long TUT. My maxes are decent for my age but thats because i train mostly for explosiveness. I feel like i could be alot bigger than i am if i did not always train this way. Its just that like ive read, when you train slower, you get better at just that, slower movements. You will get stronger training for hypertrophy, but it will be more endurance strenght, strength that i really have no use for. Its hard though because there is almost nothing in my life that makes me happier than seeing improvement in my physique. I am constantly in front of a mirror, obsessed if you will. Gains in size, losses in bf-they are like blood to a vampire for me.
_____________________________
17 yo, 6'0" 194lbs. bf <10
'08 journal
http://www.discussbodybuilding.com/RollingStones_Journal/m_336444/tm.htm
(in reply to brihead301)
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RE: leg hypertrophy - 5/14/2008 4:49:37 PM
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Yet
Posts: 6217
Joined: 3/19/2007
Status: online
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quote:
ORIGINAL: RollingStone
ive always done my squats in the 5 rep range except for the 20 rep squats i used to do but havnt done much of lately. I recently thought if i switched to the hypertrophy range for a bit i might see some good size gains in my legs which would be awesome but then i read something that phased me. Training for hypertrophy or for longer TUT will train your slow twitch muscles and even slightly change your fast twitch muscles into slower twitch muscles. This would be bad since 1: im a football player and 2: I want to be able to dunk like no other. This has bothered me to the point that ive decided not to train my legs for hypertrophy anymore. Is that a dumb decision? They say you need to work your legs so that your body is even and your top will keep growing well what if i just have really damn strong legs but they arent that big? (Not that theyre that small anyway but yea...)
Do both.
First two sets go for 8-10 reps. Last set throw on 20 pounds or so more, and go for 3-5 reps exploding up.
That's what I was doing for a while, and it works, well.
_____________________________
President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08.
I have found the truth; nobody hides their identity from ED.
quote:
ORIGINAL: coldfire
Alright, you got me. I am Steven Hawking, and bodybuilding is my new hobby. I am sick of physics. I wish I could train, and not just read about others training.
Quote of the Month:
quote:
ORIGINAL: twistedlink
**** happens and youre never going to look better than Yet, just deal with it
(in reply to RollingStone)
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