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routine for power legs and stomach
    #14845285 -

I'm 5'10", 165 pounds, and I want to tone up. I want to have cannons for legs and I want to be able to bounce a ping-pong ball off my stomach. The rest of the upper body is not so important to me, I'm not into body-building or looking like Ah-nold, I mainly just want to have powerful legs and a lot of stamina.

My main exercise right now is bicycling, which I do 3-5 times a week for an hour or more at a fairly intense clip. I've felt my calves beefing up a lot from this, which gets me enthusiastic about the idea of taking it further. I've heard that sprinting and running are also a good way to build up leg and stomach muscles.

I was just talking to my friend and she said that it's not a good idea to do any kind of workout (cardio, musclebuilding, etc.) two days in a row, and now I'm flummoxed, because the basis of my plan was to bicycle every day and add in some sprinting. But I really just don't know shit about this stuff. Can anyone help me?


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Enlil said:
You really are the worst kind of person.


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Re: routine for power legs and stomach [Re: Sophistic Radiance]
    #14845400 -

Squat

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Re: routine for power legs and stomach [Re: happymealplease] * 1
    #14846008 -

Tchan my man.

Cut down the bicycling.


You want those legs? I know several people here are going to agree with me here.

Squat,deadlift,squat,deadlift.

Do squats one day and deadlifts another. Do leg press on one of those days. All 3 of those not only make your legs like trees and fast as fuck but stong as hell. And it does your CORE better then anything. Most people here will agree.


Then to add to it.







Now you will need to come up with a routine. You cant just repeat this all the same week.

Yea taking a day to heal would be a good idea in between.

But man once you get those deadlifts above 250 lbs then 315. You wont want to stop. It will  become a fucking drug.


Hopefully someone here can give you a good routine. I was just giving good exercises for your goal.

(strength) Legs/core/full body- squats/deadlifts/legpress

(toning and speed) Legs/core/abs jump split lunges/russian twist/burpbees/jump squats/this video.





Remember you need both. The first category is for pure power/bulk and massive strength.

The second is to top it off and get it good.


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:heart: TRIP on this :wink:http://www.shroomery.org/forums/showflat.php/Number/15013229/page/1


:heart:Like EDM?(Electronic Dance Music) http://www.youtube.com/user/ThisisEDM

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:heart:Trance Music thread http://www.shroomery.org/forums/showflat.php/Number/15049686

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Re: routine for power legs and stomach [Re: dshow]
    #14846992 -

Fuck yeah Dshow, that's the kind of comprehensive advice I needed. :cheers:


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Enlil said:
You really are the worst kind of person.


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Re: routine for power legs and stomach [Re: Sophistic Radiance]
    #14847464 -

You get those fucking legs looking and acting like monsters. The beauty is upper strength will come with it. specially when doing deadlifts/squats.


MONDAY: go to the damn gym and start.




MAKE SURE YOU HAVE PROPER FORM.  Or you will fuck yourself. Not even kidding. You can seriously get hurt. Watch many videos on squat/deadlift.


--------------------
:heart: TRIP on this :wink:http://www.shroomery.org/forums/showflat.php/Number/15013229/page/1


:heart:Like EDM?(Electronic Dance Music) http://www.youtube.com/user/ThisisEDM

:heart:Hardstyle Music thread http://www.shroomery.org/forums/showflat.php/Number/14951634/page/1

:heart:Trance Music thread http://www.shroomery.org/forums/showflat.php/Number/15049686

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Re: routine for power legs and stomach [Re: dshow]
    #14847914 -

Quote:
routine for power legs and stomach


Power production is most definitely affected by strength especially considering that many speed or power related sport movements begin at zero velocity. 85% or more of your 1RM(rep max) and repetitions of 6 or less is typically considered to be strength exercise.

However, the more the concentric muscular force generated, the less power there will be. The best power output can be found when you use 75%-85% of your 1RM and use reps of 3-5.

Squats and Deadlifts are core exercises in which you must maintain posture and a rigid torso. By creating that rigid torso you will not only be working your legs, but your entire body(including your abs). Have you ever heard of the Clean and Jerk or Snatch lifts.  These two olympic lifts are extremely explosive power oriented exercises. If you are looking for true power then you should practice these lifts. I would recommend finding a teacher or practicing with a broom stick for a while.

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Re: routine for power legs and stomach [Re: Sophistic Radiance]
    #14855249 -

Tchan909 said:
I'm 5'10", 165 pounds, and I want to tone up. I want to have cannons for legs and I want to be able to bounce a ping-pong ball off my stomach. The rest of the upper body is not so important to me, I'm not into body-building or looking like Ah-nold, I mainly just want to have powerful legs and a lot of stamina.

My main exercise right now is bicycling, which I do 3-5 times a week for an hour or more at a fairly intense clip. I've felt my calves beefing up a lot from this, which gets me enthusiastic about the idea of taking it further. I've heard that sprinting and running are also a good way to build up leg and stomach muscles.

I was just talking to my friend and she said that it's not a good idea to do any kind of workout (cardio, musclebuilding, etc.) two days in a row, and now I'm flummoxed, because the basis of my plan was to bicycle every day and add in some sprinting. But I really just don't know shit about this stuff. Can anyone help me?


Jumping plyos, squatting with weight for a little muscle. Power is in the plyos. Try learning to kick. Kicking the heavy bag is an incredible thing for the power of your legs.

As for abs, hanging crunches and medicine ball routines will blow those things into brick breakers in 4 weeks. Having someone hit you in the lower mid abs while you do hanging crunches is killer. Also hanging crunches when a partner tossing you a ball, you do the crunch and throw it back .


--------------------
I am a chronic liar.

:etjesus: :whacker: :coleman: :awewtf:

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Re: routine for power legs and stomach [Re: Seanfu]
    #14855305 -

Get out of here seanfu! damnit your trying to steal my info giving thread.


:grrr:


--------------------
:heart: TRIP on this :wink:http://www.shroomery.org/forums/showflat.php/Number/15013229/page/1


:heart:Like EDM?(Electronic Dance Music) http://www.youtube.com/user/ThisisEDM

:heart:Hardstyle Music thread http://www.shroomery.org/forums/showflat.php/Number/14951634/page/1

:heart:Trance Music thread http://www.shroomery.org/forums/showflat.php/Number/15049686

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Re: routine for power legs and stomach [Re: dshow]
    #14855405 -

dshow said:
Get out of here seanfu! damnit your trying to steal my info giving thread.


:grrr:


:blush: ?


--------------------
I am a chronic liar.

:etjesus: :whacker: :coleman: :awewtf:

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Re: routine for power legs and stomach [Re: Seanfu]
    #14855641 -

nothing..


--------------------
:heart: TRIP on this :wink:http://www.shroomery.org/forums/showflat.php/Number/15013229/page/1


:heart:Like EDM?(Electronic Dance Music) http://www.youtube.com/user/ThisisEDM

:heart:Hardstyle Music thread http://www.shroomery.org/forums/showflat.php/Number/14951634/page/1

:heart:Trance Music thread http://www.shroomery.org/forums/showflat.php/Number/15049686

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