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2005/03/01, 07:13 PM
I am doing squats, lunges, butt blasters, hip abductor...3 sets of each of them twice a wk with weights and I want to know am I supposed to do all three sets of squats then all 3 of lunges and so on or do like 1 set of squats then rotate to lunges, etc?
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2005/03/01, 11:47 PM
what are butt blasters? sorry...
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2005/03/02, 04:37 AM
fill out your profile...are you male/female?
on any given workout do either squats or lunges...otherwise you risk overtraining...especially if you go fairly heavy
you are also forgetting to train your hamstrings and calves......so do hamstring exercises like stiff legged deadlifts, hamstring curls on a machine......
and do calf exercises...like standing/seating calf raises....
twice a week seems like overtraining...once a week at a mod/high intensity is plenty...
also keep your volume at a reasonable level...so about 12-16 sets total...going considerably higher than this can cause overtraining
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2005/03/02, 04:40 PM
It is a machine in the gym which basically makes u get on all fours and you kick your leg up in the air with weights.
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Quoting from timmstar:
what are butt blasters? sorry...
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2005/03/02, 04:42 PM
I am a female. I have tried to fill out my profile, but for some reason it doesn't show up. I am doing lower body work because I want a bigger butt. I run a mile before hand so is that going to effect my results? I am doing cardio 5 days a wk to flatten my stomach and lower body work twice a week to get a bigger butt and legs.
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Quoting from menace3000:
fill out your profile...are you male/female?
on any given workout do either squats or lunges...otherwise you risk overtraining...especially if you go fairly heavy
you are also forgetting to train your hamstrings and calves......so do hamstring exercises like stiff legged deadlifts, hamstring curls on a machine......
and do calf exercises...like standing/seating calf raises....
twice a week seems like overtraining...once a week at a mod/high intensity is plenty...
also keep your volume at a reasonable level...so about 12-16 sets total...going considerably higher than this can cause overtraining
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2005/03/02, 06:05 PM
I suggest you cut down your cardio to about 3-4 days a week and focus on your nutrition ...as it is the other step necessary to lose weight and 'flatten' your abs...
try to do deep squats on smith machine and try doing romanian deadlifts...both will give you good results....
if you're unfamiliar with the exercises...look them up on freetrainers and practice the form with light weights(or with none) before using significant weight....then you can try reps of 8-12 for 3-4 sets of each exercise...start slow and progress to the point where you are able to do only reps in this range(ie you fail at this range on every set)....you can also check out 'female' thread on freetrainers...kat has a sticky about this same goal...you can ask her more specific questions or perhaps alternative exercises she does...gl
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