The Official Workout Thread

[FETCHER.]

Guys, you are saviours <3. Gonna write my lesson plan up tomorrow. May upload it to see what you think

[TheBig3]

Handball or Volleyball? Thats got to mean something different in Scotland.

[FETCHER.]

Yeah, they're drinking games.

[Rjinn]

Since we have a personal trainer for the house we usually go for 2-3 sessions. I've started training for swimming since it will be required for my course/career (Marine Operations). Haven't swam in 7 years so I'm really rusty, but not too bad. I need to work on my breathing though.

[FETCHER.]

Have any of you ladies squatted yourself an ass? Does it work. I have really skinny legs and need to build them up somewhat and I want a mighty ass too, do any of you have experience with them/have results? I'm currently writing myself up a programme card with loads of hamstring and glute exercises but if it won't do much for me then I dunno what I'll do.

[Cuthbert]

Originally Posted by FETCHER.

Have any of you ladies squatted yourself an ass? Does it work. I have really skinny legs and need to build them up somewhat and I want a mighty ass too, do any of you have experience with them/have results? I'm currently writing myself up a programme card with loads of hamstring and glute exercises but if it won't do much for me then I dunno what I'll do.

I know you didn't ask me + I'm not a lady but it will defo work.

My legs were always skinny too. Looked like one of them top heavy guys

I use light(ish) weight cos I do higher reps, go deep + make sure that my back is as straight as possible so that my quads are doing all the work and I'm not doing a mini good morning on the ascent.

I've squatted w/ heavier weight and lower reps and didn't see as good results as w/ lower weight (40/90kg) and higher reps.

The 3 sets of 10-25 reps has many different variations.

3 sets of 10.
3 sets of 25.
3 sets of 15.
1 set 25 1 set 20 1 set 15 etc
Drop sets too

Plenty of good articles on bb.com

Bodybuilding.com - Intense Squatting Workout For Extreme Leg Size.

There's also a good one based around a 5 set workout which I'll try to find for you.

Weighted lunges are great too. Leg curls are great for quads as well, I'm sure you know all this. Have you trained legs before? If not go easy the first time cos the DOMS will be so bad.

Noticed results quite quickly tbh, got noob gains though cos like I say I was top heavy + obviously eat more if you're trying to put size on.

[FETCHER.]

Originally Posted by Fluffy Kittens

I know you didn't ask me + I'm not a lady but it will defo work.

My legs were always skinny too. Looked like one of them top heavy guys

I use light(ish) weight cos I do higher reps, go deep + make sure that my back is as straight as possible so that my quads are doing all the work and I'm not doing a mini good morning on the ascent.

I've squatted w/ heavier weight and lower reps and didn't see as good results as w/ lower weight (40/90kg) and higher reps.

The 3 sets of 10-25 reps has many different variations.

3 sets of 10.
3 sets of 25.
3 sets of 15.
1 set 25 1 set 20 1 set 15 etc
Drop sets too

Plenty of good articles on bb.com

Bodybuilding.com - Intense Squatting Workout For Extreme Leg Size.

There's also a good one based around a 5 set workout which I'll try to find for you.

Weighted lunges are great too. Leg curls are great for quads as well, I'm sure you know all this. Have you trained legs before? If not go easy the first time cos the DOMS will be so bad.

Noticed results quite quickly tbh, got noob gains though cos like I say I was top heavy + obviously eat more if you're trying to put size on.

I've cut my reps down to 6-8 for maximal hypertrophy which is what I'm after, I want the muscle to thicken as much as possible, I literally have nothing to my thighs now I've lost about 3 stone (may post a before n after pic later nobody here has seen me skinny yet.)


Do vary your reps and sets like in that little list, that is maybe something I could look in to as I've never tried it, I usually do 3 sets of 10 on everything but have cut it down to about 8ish lifting heavier weights.

I've still to go on to bb, I've just been collecting resistance exercises so I can do them at home. Although I love the gym now I'm still pretty self conscious about my body/people watching me.

Lunges are great for working glutes but I ****ed my ankle up when I was 15 and have been wearing poor shoes every since so my ankles and knees are screwed.

Are you talking about hamstring curls? I'm going to incorporate super sets of them into my gym programme (where I basically go at it for as long as possible with a medium weight and repeat until you CANNOT walk haha)

I've never done much legs to be honest, I mostly work my arms, chest, back and core. I never done anything more than necessary with my legs. I'm not too worried about the DOMS, the more it hurts the damn better . I hate how the day after you're all 'oh I'm not too bad' then the next day you can't get out of bed haha, seen myself in that position a few times!


Thanks fluffy, great information and have given me some great ideas. I dare say you will be on the right path in your own workout because your knowledge is pretty above average. I hate gym dudes who have only worked there chest and biceps cos they want big muscles and end up with warped looked bodies, but think they look fabulous.

Again, thanks!

[Cuthbert]

Originally Posted by FETCHER.

Do vary your reps and sets like in that little list, that is maybe something I could look in to as I've never tried it, I usually do 3 sets of 10 on everything but have cut it down to about 8ish lifting heavier weights.

Did you mean to type 'do you'? If so yeah. I do do heavy squats as well though. I just basically mix everything up to shock the muscles but the basic structure of what I do is what I posted yeah.

Tbh if you're not looking to gain size then just stick with what you know, I know what to do for myself to gain size and general bodybuilding but strength, endurance... I know, not so much. I'm pretty clueless there admittedly cos I don't care about being strong.

I've still to go on to bb, I've just been collecting resistance exercises so I can do them at home. Although I love the gym now I'm still pretty self conscious about my body/people watching me.

Lunges are great for working glutes but I ****ed my ankle up when I was 15 and have been wearing poor shoes every since so my ankles and knees are screwed.

Gutted, can you not do lunges at all then? Also wouldn't that cause trouble squatting if you can't do lunges? I hate lunges tbh, my balance is awful seriously and it's a struggle to do them.

Are you talking about hamstring curls? I'm going to incorporate super sets of them into my gym programme (where I basically go at it for as long as possible with a medium weight and repeat until you CANNOT walk haha)

I do do hamstring curls as well yeah (+good mornings +couple other things) but what I meant there was leg extensions/curls for your quads, I have a bench with the attachment on that I can do both.

I've never done much legs to be honest, I mostly work my arms, chest, back and core. I never done anything more than necessary with my legs. I'm not too worried about the DOMS, the more it hurts the damn better . I hate how the day after you're all 'oh I'm not too bad' then the next day you can't get out of bed haha, seen myself in that position a few times!

That's the spirit

Yeah I get you.

Not being able to use a computer cos you can't put your arms out straight -
Lifting yourself out of chairs with your arms + taking 30 seconds to climb stairs -

Thanks fluffy, great information and have given me some great ideas. I dare say you will be on the right path in your own workout because your knowledge is pretty above average. I hate gym dudes who have only worked there chest and biceps cos they want big muscles and end up with warped looked bodies, but think they look fabulous.

Again, thanks!

Cheers Fetcher, you're pretty clued up yourself tbh you seem v. enthusiastic.

[Dr_Rez]

While it is good you know what you want to get done going into the gym rep wise and set wise keep this in mind. After a while your body WILL get used to it and not grow as much. Changing your workout every so often is the best thing you can do to shock your muscles into growing. Go from 3 sets of 6-8 like you said to doing drop sets or 4-5 sets of 10 to 12. Obviously more weight for less rep sets and vice versa.

[Insane Guest]

Anyone have any experience with Bodyweight training? I'm going to go from physical weights, they give good results, but it's such a hassle. All you need is your body, and there are excercies for pretty much every muscle group, I just want to make sure I don't f myself up.