Want to grow your legs? .
Heres a few things I think you should prioritise when growing your legs;
➡️ Increase training frequency! I train legs x2 a week, I have done x3 for short periods. More training volume means more hypertrophy! This inevitably also means more recovery, so structure your training split so that your legs have adequate time to rest and more importantly, to grow.
➡️ Increase your protein and complex carbs and become consistent. There needs to be adequate protein available to repair muscle. Protein is digested and broken down to amino acids which is then used to repair muscle tissue.
1.7 - 2g of protein per kilogram of body weight should be adequate for most people. Complex carbs like starches are slow to digest and therefore slowly provide calories, giving you continuous energy for a longer period of time. We need to continually replenish glycogen stores. Glycogen depletion, when glycogen stores have run out, causes gluconeogenesis. This is when the body is forced to form glucose from new sources to compensate for the lack of glucose from carbohydrates. When this happens, the body turns to sources like fat and protein to fill this need. I would advise around 6-8g of carbs per 1kg of bodyweight, depending on how active you are daily.
➡️ Make time for rest and try not to overtrain - More does not always equate to more = when the muscle is already adequately stressed, it can be harmful for growth if you continually stress it further, it needs time to repair and the most recovery occurs when you’re are sleeping, therefor, ensuring you get 7-8 hours every night will accelerate growth. Try to eliminate external stress in life that is detrimental to your sleeping habits. Timing rest days to sit after heavy leg sessions can further optimise tissue recovery.
The use of supplements, hiring a coach for accountability and training with a partner can further improve the likelihood you will accumulate muscle faster!
Online Coaching - @savage_physiques
Supplements - @dynutrition SAVAGE 10%
#onlinecoach#onlinecoaching#legday#musclebuilding#legs#beforeandafter#quads#hamstrings#training
David vs Goliath 😂 posing with @bran_savage_ who’s into his first week of prep, so for a laugh we did a pose off in the @emporiumgym changing rooms.
Both of us have been into bodybuilding for a couple years now and we compete in everything , if one of us breaks a pb then the other beats it 😂 calling each other skinny and winding each other up pretty much as competitive as you can get, but it has has pushed our limits.
Kinda like the idea of revisiting this and doing a before and after in 14 weeks , so we both go from fat to peeled 😎
#bodybuilding#posing#gym#classic#abs#showthem#ukbodybuilding#competitive#workrate
As prep is approaching I just thought I’d look back at my starting point for my first show prep in 2022 and compare it to todays checkin photos to see the difference!
How much progress has actually been made in the 18 month off season since First timers British Finals in October 2022?
I listened to the judges feedback, and my coach @evolution_training and stepped into off-season with the main aim of building a bigger better back and Lats. Keep progressing legs and keep everything else progressing.
My 2022 prep start point was 131.5kg. I’m currently sitting at 136kg, so 4.5kg heavier, I also believe I’m leaner this time, so 2022 prep was 20 weeks and this year we’re going to go for around 12-14 weeks, planning to come into the first show around 90% peaked.
I look at photos every week but I’ve never checked back to my first checkin photos (above left), so I’m pretty stoked about the progress that’s been made. Super excited about competing this year and standing next to some of the best amateurs in the country!
Online Coaching 💻 @savage_physiques
Supplements ⚡️ @dynutrition#bodybuilding#classicphysique#gymmotivation#offseason#beforeandafter#progress#hardwork#muscle
Hit a rich vein of training at the moment with an intense focus on low volume, heavy work, going in and tunnel visioning sessions and partnering with lifters who love progression as much as me.
Seen recent strength PR’s in;
Plate load pulldown
Pendulum Squat
Barbell Bent over row
Plate Load Tricep Dip
Seated Shoulder Machine Press
DB lateral Raise
DB curl
Feel like a “fiend” for gains at the moment! With prep looming in a couple months, really looking to close this off season with as much tissue as we can possibly accumulate before my 2nd run at shows in the Classic Physique division.
Coached by @evolution_training
Powered by @dynutrition SAVAGE 10%
For online coaching pm link in bio @savage_physiques#bodybuilding#offseason#pb#heavyweight#gymmotivation#training#hardwork
Invited the boys down for a @savage_physiques meet up at the HQ @emporiumgym to do 1-1 checkins, chuck some iron about and go through a little posing.)
Always love seeing everyone face to face and also for everyone to see each other, we spend everyday talking training and bantering in the GC’ so always nice to escape WhatsApp and put the hammer down in the gym!
Fuelled of course by @dynutrition ⚡️
Lots of long term development happening and a few physiques coming to peak in the coming months so expect to see a lot more photoshoots showcasing the hard work of these guys 😎 absolute pleasure to work with.
@callum_parr_tattoo 🎥
@dynutrition SAVAGE for 10% off
#onlinecoaching#physique#workoutmotivation#gymmotivation#posing#training#gymlifestyle
Classic Posing workshop with @wesleyvissers
Was a huge privilege to meet the Arnold Classic 2024 Champion and have an afternoon picking his brains on everything classic physique, diet, training setup and coaching, and tap into his mentality. What an awesome guy!
Huge thanks to @strengthasylum for hosting this, well worth the hours drive up the M6 to hit some posing practice and get some pointers from one of the very best in the game.
Best of luck to Wesley in his hunt for the Mr ⭕️ title this year!
#arnoldclassic#mrolympia#bodybuilding#posingtips#classicphysique#probodybuilder
Dubai compressed 🇦🇪 ⏭️
Didnt film more madness than I managed to, but that trip had a bit of everything, tourism, training, tsunamis, networking, landmarks, business and client sessions, raves, beach clubs,shopping, cars, bikes, walking 48 miles in 4 days, 3 BnB locations, stress, calm and euphoria 😂
Damn I love that place > BRB 😜
#travel#business#bodybuilding#workhardplayhard
