lagging muscles

[Acela]

Let me premise my question with a few facts/stats:
-i am 12 days into p'c't
-i train BB style, my goals are all lean mass and symmetry
-i currently train each muscle 1 xweek

i'm 28 years old, have been training for 14 years. the first 8 years were push/pull based, mostly compound movements (functional strength for football & hockey) and since college its been BB training more for aesthetics.

my question(s) are the following:

what would be the best way to train thighs (need overall mass) and biceps (need biceps width) if they are lagging muscles (frequency of training)?

what exercises in particular would anyone recommend to catch up the above referenced lagging groups?

any training recommendations in general are always welcome. thanks guys!

 

[bottleneckblooz]

Let me premise my question with a few facts/stats:
-i am 12 days into p'c't
-i train BB style, my goals are all lean mass and symmetry
-i currently train each muscle 1 xweek

i'm 28 years old, have been training for 14 years. the first 8 years were push/pull based, mostly compound movements (functional strength for football & hockey) and since college its been BB training more for aesthetics.

my question(s) are the following:

what would be the best way to train thighs (need overall mass) and biceps (need biceps width) if they are lagging muscles (frequency of training)?

what exercises in particular would anyone recommend to catch up the above referenced lagging groups?

any training recommendations in general are always welcome. thanks guys!

Here's what I did when I noticed my legs needed some serious mass to match my upper body. I simply split leg work into two separate days. I dedicate one workout strictly for quads. THis allows me to have lots of energy to blast them and I don't have to worry about being too tired to train hams and calves. The next day I blast calves and hammys. I've been doing this for about a month now and am getting great results. I put 1/2" on my thighs this month alone (clean).

For bi's, try doing reverse curls with an ez curl bar. You could try supersetting them with concentration curls, that has given my good results in the past.

 

[Acela]

thanks for the advice Bottleneck.....it's funny, i would never think to split up quads & hams but upperbody is 4 other total workouts LOL.

for the Bi's, someone else recommended tri-setting....wide grip compound movemwnt (wide grip EZ curls) with a close grip compound curl (BB curl) and lastly, dumbell curls sitting at an incline; really isolating the movement and peak contraction. any thoughts on that? thanks.

Here's what I did when I noticed my legs needed some serious mass to match my upper body. I simply split leg work into two separate days. I dedicate one workout strictly for quads. THis allows me to have lots of energy to blast them and I don't have to worry about being too tired to train hams and calves. The next day I blast calves and hammys. I've been doing this for about a month now and am getting great results. I put 1/2" on my thighs this month alone (clean).

For bi's, try doing reverse curls with an ez curl bar. You could try supersetting them with concentration curls, that has given my good results in the past.

 

[skullcrushin22]

Yeah for bis you can really have three different grips with the straight bar: normal, close, and wide.

 

[thebadguy54]

Weighted pull-ups, weighted chins and heavy deadlifts are all you need for big biceps IMO.
I do this:
1. Deadlift heavy (1's, 3's, 5's) once a week and light (10-20) once a week.
2. Attempt a new 1RM on the deadlift about once a month.
3. Warm up for every workout (chest, shoulders, legs, whatever) with 3 sets of 15 pull-ups.
4. Do weighted pull ups on back day and and weighted chin-ups and dips on what used to be arm day.
5. Work your way up to 1000 pull-ups a month.

Watch your bi's and lats grow like never before... AND work your grip and abs at the same time.

For quads I do squats and squats only. Work your way up to doing legs three days a week. Start with a heavy day (back squat) and a light day (front squat) and take it from there... throw in some sprints and your legs will be good to go. No legs extensions or leg curls neeeded!!!