My question is, how do I go about effectively training my body = no growth up top while continuing to grow my legs? I find my legs have responded well to hitting them twice in a cycle as opposed to once. I need to maintain upper body WITHOUT adding size. I've never done this before - I've always had to grow SOMETHING. This is wierd for me.

Ultimatley I would like to compete in bbing in spring and do some physique comps too. I want to have balance which has eluded me. My upper body cuts up very quickly, which hurts me in this area. I have been told by a couple of judges that the fact that my uuper body was so cut actually hurt my placing because my legs were very smooth in comparison. I want that AMAZING outersweep that FC possess. I feel this would definitely give me a more aesthetically pleasing, well-balanced physique.

Also, I want to remain a liteweight.

Any sugestions would be greatly appreciated!

Just a workout split and suggestions on # of sets per body part, etc - just real basic stuff.

I don't want you guys getting carpal tunnel or some shit like that.

Just basic info and if I have a specific question then I'll ask.

THANX in advance!!!

Okay, girl....you need someone to tell you what you already know...
You want to maintain what you already have on top and build some mass on the lower half. My first intuition is "resolve with sets/reps" You know your body better than I do, but off the cuff I'd say your going to be doing ?60 - 65% of your 1rm for the exercises on 'maintainence muscles', and 80% or better on your 'mass desired' muscles. More (even if only slightly) reps for maintainence: less reps for mass. Building or reducing is pretty straight forward, but your going to have to be vigilant for maintenance. Do periodic measurements (as in tape measurements), ask friends in the know (like FC and IG) for visual notes, etc.
And,...you're going to have to eat for building. Also, try doing something other than leg oriented cardio.

I know I'm not the expert here, but that's my initial reaction.

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LAte

Try a 1 on 2 off upperbody, lower body split using heavy and intense compound movement for your legs and upper body.

Your body responded well to the time off. Listen to your body and keep the gains coming. And keep eating.

If your gonna mentioned FC's legs.

You better give props to my granite like abbs.

IG

If you want your legs to grow, you saw how we trained-keep that up on your own, & they will grow-there is no way they cannot---you need to eat enough, keep that protein up, and dont do too much cardio while you are trying to add mass.....I showed you how to add the cuts & seperation with hard flexing & contracting the muscles---work on that every day, and between sets while training legs, and you will attain what you desire!

Especially for Hamstrings. Try doing Hamstring stretches in between sets.

Stretching the muscle really helps it grow.

I was thinking about alternating and upper body circuit/cardio w/HEAVY LEGS/rest, two days ON, one day OFF

Day 1 - upperbody circuit consisting of
3 exercizes for back
2 chest
2 shoulders
1 biceps
1 triceps
staying in the 12 rep range, only enough rest to get from one exercise to the next followed by 30 min of cardio....nothing too intense, but enough to burn a bit of fat.

Day 2 - Legs (focusing on quads) & calves
Day 3 - OFF
Day 4 - Repeat Day 1
Day 5 - Legs (focusing on hams) & calves
Day 6 - OFF

I'm not too concerned w/abs as they are OK, just throw them in once or twice p/week.

Today was legs and can I say, "FUCKING OW!"

Two warm-up sets w/bar (squat) 12 - 15reps

- Front squats 115x12, 135x10, 185x2, 115x12

- Seated Leg Press 6 sets beginning w/175x12, pyramiding up (10-12 rep range), maxing at 315x8, 6th set 215x12

- Leg extensions 6 sets beginning w/80x12, 110x12, 130x12, 150x10, 160x8, 110x12

16 sets total

Calves 3 supersets, seated bent-legged calf raises (45x12-18), seated straight-legged(270x12x18) calf raises

LOTS of stretching before, between and after.

I want to keep my calories in the 2500 - 3000 range....True bulking for me is 3500. I think this will be enough calories for me to shed a bit of fat while maintaining my upper body and continuing my leg development. I do realize that the cardio and somewhat restricted calories w/delay my leg development a bit, but I can live w/this. I had managed to put on a satisfactory amount of size since the summer so I am somewhat satisfied.

My cardio of choice will not be super-intense stuff ie - NO RUNNING, some precor, some stairstepper, some rowing, some spinning.

I thank you for all of your input and I will have to try F1's calve workout soon. It sounds like GOBS OF FUN!

OH MY!

What about set/rep ranges for upper body? I've always repsonded well to lotsa sets and high rep ranges. So seeing as how I don't want to grow anymore up top, would 8 - 12 sets for back and chest, 4 - 8 sets for bis and tris, 12 sets shoulders (still want them to grow a bit ) be OK?! Staying in the 8 - 12 rep range?