Training & Nutrition - weight lift plan to add some leg mass
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09-06-08, 09:30 PM
hi, my problem here is that i am trained very well all the way around but have a huge limiting factor that is my inability to add actual muscle to my body. i am 6'0" and weigh about 125lbs on average. i am limited by my total power output. i would like to add about 5-7lbs over the winter in leg muscle. just looking for some advice/book references on how i can do this. i.e. exercises that would be good or other workouts, dietey concerns or food i should be looking to intake to achieve this goal. i would like to do this at home but would get a gym membership if required to achieve this.
09-07-08, 02:33 AM
A blurb from my thread from 'Shake'n'Bake'. it's a good starting point
Sprinters also need to augment their regular training with weight training. Squats, presses, curls, leg extensions, and heel raises are all good exercises for sprinters. As well as curls for the upper body. Mainly done during the off season, but track sprinters and criterium sprinters benefit from a reduced weight program even during the season.
09-08-08, 09:22 PM
squat and eat my man....thats all you can do
Gaining muscle starts at the dinner table.
09-09-08, 11:15 AM
What equipment do you have at home? At your size and weight - 5-7 pounds is realistic over the winter however I think it is wrong to only focus on your legs. Legs can be your major motivation but come up with a balanced routine and I think you will perform better next spring. Focus on the compound movements and throw out the isolation movements. Focus on increasing protein intake and lastly don't forget about your core. Core exercises (IMHO) will help your power a great deal.
Check out Crossfit.com I've been doing their workouts for about three months now. I've seen good gains when matched with the good diet that others have talked about. Check out the Workout of the day, then scale it down/up as needed. Its a good all around weight program.
09-09-08, 03:35 PM
Man... I wish I had your problem - wanting to gain weight!
If you're going to be exercising with weights (or machines) you will build muscle faster with protein supplement like Whey Protein powder. Get it any any health food store, like GNC. I just bought some for weight loss (miracle stuff - it fills me up before a meal.) Mix it with water, drink right before or after the weight session.
09-09-08, 04:30 PM
Don't dismiss deadlifts as a great strength and muscle-builder
And, if your gym allows for eat.. learn some Olympic lifts or even partial lifts, like push presses , hang cleans etc. your body will thank you for it.
09-09-08, 04:40 PM
Balanced diet, maybe a bit more protein than normal...buy a weight belt, start with power cleans, squats, leg presses, calf raises, leg curls, leg extensions...don't neglect your upper body, though. Look up. Learn proper technique. Look Up, keep your back straight. 3 sets of 10
When I used to hit the weights, I like power straps instead of gloves.
Having said that...your body can produce the weight it needs...lunges, deep knee bends, calf raises, "squat thrust jump" - from standing, squat down, thrust your legs out in to a push up position, push up, pull your legs in, jump up to standing position, repeat. Again, don't neglect your upper body...push ups, dips, pull ups..
I would suggest going to Amazon, getting "Starting Strength" and then do what it says. Very simple, no frills program. There is a great web site
Look at the videos of Mark Rippetoe. If you like his style, you'll like the book. It does work.
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