Guys, if you are going to work out, don't be a retard

[marmel75]

Thanks for the reality check Marmel.


Up until around 6 months ago, I was in fact training legs twice A week.

Unfortunately I sprained my ankle pretty bad, while out running some months ago, since then my

ankle has not been the same.


It feels weaker, and I have a pain on it when applying pressure.. This has made it difficult for me to

squat, or leg press.


My plan is to strap some support around my ankle, and hopefully this will ease off the pressure a little, when lifting weights.


My upper body is developing great, but I am already feeling like my legs, need to catch up.


Skinny legs, with a big upper body, is just not a good look man, and certainly does not looking appealing to females either!

I got something for you bro...

Try doing the following twice a day:

1) trace the alphabet forwards and backwards with each ankle

2) stand up and press up on your toes and hold for as long as you can then come back down. Do 10-15 reps. Once you get stronger, start doing them one leg at a time.

3) Take a towel or band and put it right around where the toes meet the ball of the foot. Pull the band in each direction and push the ankle in the opposite direction. Do 20 reps each direction.

4) Put a towel on the floor. With your bare feet attempt to pick up the towel with your toes. Do 15 reps each foot

5) Stand on a bosu ball for 30 seconds. Each day increase the time by 5 seconds. When you reach 60 seconds, drop back to 30 seconds and start doing them on one leg, increasing by 5 seconds each time. If you don't have a bosu ball at the gym, do a single leg balance starting with 30 seconds and working your way up to 120 seconds in 5 second increments. The balancing required comes from flexing your ankles and will really strengthen the tendons and ligaments there.

7) Do the alternating hot/cold water trick for 5 minutes...it acts like a natural pump to get blood circulating to heal the ligaments/tendons faster which take so long because of bad blood flow.

8) Get Castor oil and rub it on the ankle while forcefully starting at the base of the foot and massaging upwards to pull all the junk out of that area and promote circulation and healing. Castor oil penetrates very deeply and is known to promote healing.

Do this for a month and your ankle should be stronger than ever. Promise.

I know it's only one ankle you hurt but it's important to do this with both ankles so you don't create an imbalance where the injured ankle ends up becoming stronger than the other one. Do number 7 and 8 first before starting the exercises 1-6

 

[marmel75]

I'm ready to puke or pass out after 30.. my body will not sustain anymore reps than that yet. That's a point I wanted to ask actually..

What can I do to improve my conditioning so that I can reach failure when squatting rather than just feeling faint or like I'm going to pass out? Often my ears start ringing, I go dizzy and I have to take a long break between sets, sometimes like 5 minutes or even more..

Sounds like you aren't breathing properly and not getting enough oxygen. Take deep breaths while going down and exhale when coming up. If you need to, stay at the top and take an extra breath or two before doing the next rep.

You can also work on conditioning...start doing some burpees and/or HIIT training. It will help your body become more efficient using oxygen

 

[sosousage]

in my case my upper body muscles stay if i stop doing gym for months but my lower part diseases really quick

 

[Thatfeel21]

Friday for me has been leg day. No regrets!

 

[soulforge]

I got something for you bro...

Try doing the following twice a day:

1) trace the alphabet forwards and backwards with each ankle

2) stand up and press up on your toes and hold for as long as you can then come back down. Do 10-15 reps. Once you get stronger, start doing them one leg at a time.

3) Take a towel or band and put it right around where the toes meet the ball of the foot. Pull the band in each direction and push the ankle in the opposite direction. Do 20 reps each direction.

4) Put a towel on the floor. With your bare feet attempt to pick up the towel with your toes. Do 15 reps each foot

5) Stand on a bosu ball for 30 seconds. Each day increase the time by 5 seconds. When you reach 60 seconds, drop back to 30 seconds and start doing them on one leg, increasing by 5 seconds each time. If you don't have a bosu ball at the gym, do a single leg balance starting with 30 seconds and working your way up to 120 seconds in 5 second increments. The balancing required comes from flexing your ankles and will really strengthen the tendons and ligaments there.

7) Do the alternating hot/cold water trick for 5 minutes...it acts like a natural pump to get blood circulating to heal the ligaments/tendons faster which take so long because of bad blood flow.

8) Get Castor oil and rub it on the ankle while forcefully starting at the base of the foot and massaging upwards to pull all the junk out of that area and promote circulation and healing. Castor oil penetrates very deeply and is known to promote healing.

Do this for a month and your ankle should be stronger than ever. Promise.

I know it's only one ankle you hurt but it's important to do this with both ankles so you don't create an imbalance where the injured ankle ends up becoming stronger than the other one. Do number 7 and 8 first before starting the exercises 1-6

Marmel thanks for this fantastic advise man, I will put it into practice immediately..

I have always enjoyed leg workouts.. Exhausting as it is, it's a must do!

I feel much stronger all round when I am training legs, which actually helps me get better results with the upper body!

 

[ImTheDoubleGreatest!]

My upper body is seeing more progress than my lower body and my joints are wearing down so much more in the lower half as well. I do t know how to really fix this though. I don't skip leg day, but it seems like I'm almost maxed out for some reason. I think it's because my quads are disproportionately weak relative to my hamstrings and glutes even though they're bigger. If they were as strong as the other 2 muscles, I'd be squatting 330 for about 7 or 8 reps. But I can't do anything close to that.