Stop f**king around and lift like you mean it.
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Stop f**king around and lift like you mean it. - 4/25/2006 9:45:53 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
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Again, I've been noticing a whole bunch of posts from people asking about how to get gains in their chest, shoulders and arms. Sometimes abs, too. Here's the bottom line-
If you want the best results from your upper body, you have to work every muscle group.
Let's start with that. So you want bigger arms, a bigger chest, wider shoulders- Or you just want to gain strength in those areas. And maybe you want to get rid of your gut, perhaps chase a six pack. Believe it or not, a couple of excellent must-have tools for these goals are a back workout and a leg workout- And I mean a serious workout, involving squats and deadlifts. The three major overall muscle building exercises out there are- In order of most muscle built- Freeweight squats, deadlifts, and the bench press. That's right, the mighty bench press everyone's so worried about actually builds less overall muscle than the other two exercises- Far less muscle is involved in that lift than in the other two. You want to gauge someone's overall strength? Ask them how much they squat. The bench press pales in comparison. So- How can working the legs and back get results in the arms, shoulders, chest and abs? Easy. Everything's connected. For big shoulders, the best mass and strength building exercise is the standing military press. If you have a weak lower back because you don't work it directly, there's only so much weight your back's going to be able to balance over your head- And yes, the lower back is key to keeping proper form when doing this exercise. So- Stronger lower back, greater ability to lift more weight with proper form for military presses. This means more shoulder gains- Strength and size. More shoulder gains obviously translates to a better bench press performance. So what works the lower back directly? Squats and deadlifts. Same principle applies to getting bigger biceps- With a strong lower back, you can balance yourself better during standing curls- Better form, more gains. There are more direct relationships too- An excellent excercise for the upper back is the bent over row- It's a hell of a compound movement- Which means it uses more than one muscle group when done with proper form. So what other muscle gets a nice workout with some real heavy weight with this exercise? The bicep. If you're looking for a way to do more for your biceps, you've just found it. Of course, in order to handle a nice amount of weight with bent over rows, you're going to need a strong back- Which brings us right back to the squats and deadlifts. Those two exercises also do wonders for the abs, believe it or not. What do you think the abs are doing when you're trying to balance all that weight on your shoulders, or keep your body erect while the weight is hanging from your arms? A hell of a lot of work, under a hell of a lot of stress. Sure, those exercises might have very different major target muscles- But all the other stabilizer muscles used get a nice pounding with all the weight you can use in those two major lifts. Deadlifts, when done properly, can directly improve shoulder strength. When you're trying to hold that much weight with your shoulders held in the proper position, they're getting a nice intro to some real poundage- As well as your traps. All of this will stimulate growth in the areas you're interested in building- Plus, deadlifts and squats also trigger a testosterone release in your body- So much muscle being called on all at once to handle amounts of weight that simply can't be handled by any other exercises out there- And there are so many of you who are missing out on all those upper body gains. It's been said that for every inch you want to add to your biceps, you actually need to gain around fifteen pounds- Where do you think it's easiest and fastest to add on that sort of weight? Your shoulders? Or your legs and back?
Working every muscle group will help prevent injuries.
Everyone knows a nasty injury quickly puts a stop to ALL gains- Perhaps even permanently. The most common injury I've seen among beginners is a lower back injury- Because they don't work their lower back. In fact, I've noticed a general fear in beginners- A fear of doing exercises like squats and deadlifts because they think it's asking for trouble. Well- If you work smart, those very exercises can save you from the injuries many people fear. You have to start out nice and light, and make sure you've got the proper form down for all your leg and back exercises- As you start adding weight, and keeping the proper form, you're actually going to make your body safer from injury- Over the past few years, I've built myself a back that can handle a 440 pound deadlift, and a 460 pound squat. I am not scared to pick anything up off the floor, within reason of course- Activities that other people shy away from for fear of back injuries, I know I can handle. Years ago, I used to injure myself on a fairly regular basis in that area, since I have always been physically active. Whether it was hiking with a sixty pound pack when I was in the army, picking up packs of roofing shingles while I was a roofer, or just turning the wrong way at the wrong time- I could throw my back out as easy as anyone else. Not anymore. A nice, strong, solid core is a wonderful thing to have- And having it means I can work my other muscles even harder, without the fear that I might put myself totally out of commission like I used to, for weeks at a time. You don't gain any muscle when you're laid up for that long- You lose it.
Aesthetics
Big chest, big arms, big shoulders- Skinny little legs. No thanks.
Cut arms, well defined chest, ripped shoulders- Chunky legs. Um, no.
The excuses
I've been here at DB.com for a while now- And I've seen all sorts of "reasons" why people don't want to work their legs. Here are some of the more common ones-
"I want to save my energy for my chest workout."
You get as much energy as you want from the amounts of food you should be eating. If you think working your legs on Monday means the food you eat on Tuesday isn't going to help fuel your Tuesday chest workout, you're wrong. If you don't work your legs on Monday, and you think the food you eat on Monday is going to supercharge your Tuesday chest workout, you're wrong. You should have plenty of calories going into your system every day, and no, you can't use them all up on one workout.
"I run/ride a bike/do martial arts(or whatever), so my legs already get a good workout."
Wrong. You know what's a good substitute for a leg or back workout? Nothing. Running, riding a bike, even using leg and back strength to toss someone across the room in a Judo class- They're just not muscle building activities, not in the same way that lifting is. Running and bike riding, for example, are aerobic exercises, meant more for building stamina, targeting the cardiovascular system- Hence the name, cardio. Your legs are very resilient- Carrying your own bodyweight around is no challenge for them, definitely not the type of challenge needed to stimulate muscle growth. Even with a sport such as Judo, where you actually do move some weight with your legs and back during some throws- It's not the same as a structured workout, where you're making sure every muscle group is sufficiently challenged with enough weight to spark growth. Take this simple test- Ride your bike for thirteen miles. See how you feel. In a few days, do a full leg routine- squats, stiff leg deadlifts, calf raises- Now see how you feel. Big difference? You bet.
"My legs are already big, and I don't want them to get bigger."
Your legs, if you don't work them, are most likely big because they're fat. You need to work them to help get rid of some of that fat.
"I hate working my legs."
I hate my job. But I like the money they pay me, and that's what it's all about- The payoff. I don't care how much you hate working legs or back or both- If you're checking out this site, it most likely means you're looking for the big muscle payoff. Legs and back, that's the hard work you have to put in for it. I'm amazed by the number of people who post these length arm, chest and shoulder routines- Tons of effort put in to trying to pack mass on those muscles- But there are so many who still aren't willing to do a decent leg and back workout to enhance their gains. All that effort put in, and so much potential return lost. Why? Because legs aren't fun and exciting to work? Because you can't look at your own back without at least two mirrors? Take my advice- Learn to love leg and back workouts as much- Or maybe even more than- Your chest and bicep routines. Your body will seriously thank you for it in the months to come- Or, you can just go ahead and stay small. 
< Message edited by cpl -- 4/26/2006 10:51:23 AM >
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RE: If you want gains, work everything. - 4/25/2006 9:49:57 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
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Well said. When people throw those leg excuses out there I tend to not even bother anymore, at least now I have a post to refer them to.
(in reply to cpl)
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RE: If you want gains, work everything. - 4/25/2006 9:53:38 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
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That's exactly what I'm hoping for- I get tired of typing the same responses, figured I'd put it all down in one place. Feel free to add any other ranting, points of interest, advice, whatever on the subject- So long as it'll help get the point across, that's what this thread's about.
(in reply to No Quarter)
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RE: If you want gains, work everything. - 4/25/2006 10:16:42 PM
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veggeep
Posts: 3043
Joined: 10/10/2005
From: Reston, VA
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A Pulitzer for the Modfather, please!
Sage words of fathomless wisdom, peeps. Stop beating the crap out of your poor biceps and delts chasing after that elusive mass if you aren't gonna bring the leg and back workouts, 'cause you're WASTING YOUR TIME!
I gained 25 pounds of muscle between Last August and this February. HALF of that gain came in the first two months of this year for one simple reason: I got myself a plain old vanilla barbell and some 45's and started doing deadlifts. Well, I was also competing against Nic and Rob in an informal mass competition, but that was only the motivation -the gains came from busting those big, ugly, nasty leg workouts WIDE open. I crap you negetive when I say I put a half-inch on my arms in those two months alone! And if you think that's tiddly-winks, try it in the middle of a plateau! You'll be crying yourself to sleep with tears of joy over that measly 1/2 inch!
Go forth and thrash your quads and back! All of you. And when you do, watch in amazement as the "How do I get bigger biceps" threads come to a crawl
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to cpl)
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RE: If you want gains, work everything. - 4/26/2006 4:04:05 AM
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PureNatural
Posts: 1349
Joined: 4/2/2006
From: Toronto Canada
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Thank you for taking the time to having type out important posts that people should be looking out for!!!!!!!
< Message edited by PureNatural -- 4/26/2006 4:09:31 AM >
(in reply to cpl)
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RE: If you want gains, work everything. - 4/26/2006 5:40:55 AM
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gzinkl
Posts: 3216
Joined: 3/23/2005
From: Chicago, IL
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cpl, nice post. Although the title is too pansy...it should be, "Stop f***ing around and lift like you mean it" or something like that! 
I hate leg days, too, but I do them. Right now, my legs are plotting how to kill me after a leg day workout. I've been working my core a lot more, doing interesting variations of squat and deadlift. The weights are light, I never think I'm working the legs enough . . . until I try to walk home . . . !
About working the back--an impressive back is a sight to behold, and will give any guy a nice presence in any room, wearing anything, even a suit. It can only help you 
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to cpl)
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RE: If you want gains, work everything. - 4/26/2006 2:08:30 PM
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Reznor44
Posts: 363
Joined: 2/5/2006
From: Vancouver, British Columbia
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READ IT, LEARN IT, LOVE IT.
(in reply to cpl)
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RE: Stop f**king around and lift like you mean it. - 4/26/2006 5:55:27 PM
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HEARTS
Posts: 799
Joined: 4/25/2006
From: New Orleans
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Lol what motivates me to do legs is upperbody strength you gain from it. I read in a few places that a good upper body workout will boost your testoserone by about 10%. While a good leg work out will boost it by 1000%(yes I do mean one thousand percent). I believe it to be true because I've read it in a couple places and my p.e. teacher said it was.
(in reply to cpl)
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RE: Stop f**king around and lift like you mean it. - 5/1/2006 2:06:36 PM
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moralski
Posts: 1423
Joined: 2/9/2006
From: abortion clinic escapee
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i love leg day..... am i the only one that thinks squats are fun?
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(in reply to PureNatural)
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RE: Stop f**king around and lift like you mean it. - 5/1/2006 3:34:38 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
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Nope. I've been loving squats for years now- Like I said, you have to love them more than your chest workout. At first, I had to force the love of squats- But once you get going, there's just nothing like moving all that weight with your whole body. Nothing else even comes close.
(in reply to moralski)
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RE: Stop f**king around and lift like you mean it. - 5/1/2006 3:40:59 PM
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Dwayne
Posts: 34
Joined: 4/26/2006
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I love doing leg work outs, sure it sucks walking on them after a set, but they feel good the next day. Its like a good feeling pain :D
(in reply to cpl)
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RE: Stop f**king around and lift like you mean it. - 5/8/2006 11:38:36 AM
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RWGC
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Joined: 5/7/2006
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Learned this hard and valuable lesson today. I haven't done squats in years and man did I feel it this morning. Had no idea how weak my legs were and how much work I have to do. This post is motivating thanks CPL.
(in reply to cpl)
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RE: Stop f**king around and lift like you mean it. - 6/9/2006 8:56:36 PM
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wvubill22185
Posts: 480
Joined: 2/20/2006
From: STEELER Nation Baby!!!!!
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squats are damn fun infact all of leg day is, leg day is like christmas once a week or another Steelers Victory in the SuperBowl or a WVU over Georgia WIN!!!!!
(in reply to RWGC)
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RE: Stop f**king around and lift like you mean it. - 6/14/2006 7:50:50 PM
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Avaric3
Posts: 1792
Joined: 5/26/2006
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ever since ive added a leg workout to my rotation, my lifts for everything else have gone up from 5-40 lbs!!!! guess when i added that leg workout? ONLY TWO WEEKS AGO! in that time ive gained 1/2" of muscle on my arms and got leaner, i have to say that that's amazing.
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IM BACK AND BETTER THAN EVER!!!!!
(in reply to Lari)
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RE: Stop f**king around and lift like you mean it. - 6/18/2006 3:59:21 AM
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johnlpool06
Posts: 8
Joined: 6/14/2006
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really silly question can anyone post pics of how a squad is correctly done and dead lifts i only started a week ago and noticed some guys doing various different workouts on the free weights thanks
(in reply to Avaric3)
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RE: Stop f**king around and lift like you mean it. - 6/18/2006 5:32:22 AM
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jjrn
Posts: 7
Joined: 5/1/2006
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quote:
ORIGINAL: johnlpool06
really silly question can anyone post pics of how a squad is correctly done and dead lifts i only started a week ago and noticed some guys doing various different workouts on the free weights thanks
Look under the exercise section of the forum, top post. Also, try exrx.net and bodybuilding.com!
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Age: 33
Height: 5'7"
Starting weight/body fat- 202lbs/30+%???
Current weight/body fat- 175lbs/24%
(in reply to johnlpool06)
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