Pic of Nomak666

[hesnobradpitt]

Awesome mate !!!



Brad.

 

[future]

Nice job on the diet. I would say 6-8% roughly. You are well under 10%.

 

[sweed]

ya, deisel legs bro!! those are siick! what do u do for leg days??

 

[goin on 4T]

Yeah great legs! Good job!

 

[Nomak666]

Thanks guys. For my legs, i dont do anything special, 3-4 sets of leg extensions first to get them warmed up, then its off to 2 warm up sets of squats and then 2 heavy sets of 6-8 reps increasing weight every set. also, i started seeing greater results when i went ass deep on squats and also not pointing my toes out as much, all the way down then drive all the way up right before lock-out, next is leg press, 2 warm up sets, 10-12 reps, 2 heavy sets 8-10 reps increasing weight. again, i can load up machine with more plates but its more about going all the way down, i get close enough that it hits the safety pin once in a while, then drive it all the way to right before lock-out. the weight difference is alot but doing it right feels much better and yields better results, alot of people dont even go to paralell on squats, and on leg press, they go about half way down. when i hit a plateau, ill add more weight and do 3/4 reps in the "sweet spot" because i feel they work to get past sticky points, but after that, back to full reps, with no lock-out.

 

[goin on 4T]

I think you nailed it right there as this has made a huge difference in the way my thighs look also.

Thanks guys. For my legs, i dont do anything special, 3-4 sets of leg extensions first to get them warmed up, then its off to 2 warm up sets of squats and then 2 heavy sets of 6-8 reps increasing weight every set. also, i started seeing greater results when i went ass deep on squats and also not pointing my toes out as much, all the way down then drive all the way up right before lock-out, next is leg press, 2 warm up sets, 10-12 reps, 2 heavy sets 8-10 reps increasing weight. again, i can load up machine with more plates but its more about going all the way down, i get close enough that it hits the safety pin once in a while, then drive it all the way to right before lock-out. the weight difference is alot but doing it right feels much better and yields better results, alot of people dont even go to paralell on squats, and on leg press, they go about half way down. when i hit a plateau, ill add more weight and do 3/4 reps in the "sweet spot" because i feel they work to get past sticky points, but after that, back to full reps, with no lock-out.

 

[the.gladiator1987]

i also saw faster strength / size gains when i went ATG squats.

Do you point your toes out at all? I point mine out a little to make it more natural for me

 

[Nomak666]

i also saw faster strength / size gains when i went ATG squats.

Do you point your toes out at all? I point mine out a little to make it more natural for me

not really, theyre pointing forward. the more they point out, the more stress is put on the glutes and inner thighs. i rarely do hack squats but when i did do it, my feet were touching on the base board with toes pointing straight. puts more stress on the quads.

 

[the.gladiator1987]

not really, theyre pointing forward. the more they point out, the more stress is put on the glutes and inner thighs. i rarely do hack squats but when i did do it, my feet were touching on the base board with toes pointing straight. puts more stress on the quads.

when you say stress do you mean that they work the glutes more? Because thats what im trying to do

 

[Nomak666]

when you say stress do you mean that they work the glutes more? Because thats what im trying to do

Yes, the more your toes point out, the more glutes and hamstrings are worked