Need some help please - Legs or lack of them!

[Sport Billy]

Hi

First post - although have been reading and enjoying the site for some time.

Stats

Age 41

Weight 88.2kg

Body fat 9.6% measured in a 'Bodpod' recently.

Training for at least 15 years ( played rugby etc.) although very seriously last three years.

Mon - Legs
Tues - Chest
Wed -Yoga and football
Thurs - Back and football
Fri - Legs shoulders.

Some lifts are

Chest 1251RM
Squat 180 1RM (normally at 155 x5)

Now my problem is my legs just dont grow. I measured them yesterday and they about 23 inches!! My calves are 17.5.

I train my legs twice a week - typically

10 x 80 warm up
10 x 100 warm up

5x 150/5 working set x 5

4 x 10 x 170 leg press

Calves 150 x 75 reps (got the tip on here and it has improved calve size).

Eating about 250 g protein per day.

Any thoughts - should I be increasing reps and lowering weight? Any advice much welcomed.

My past cycle history is 2 short (6 week) T-Bol/Anavar cycle. Combined cycled gave me approx 7 kgs lean.

Hope thats enough info - I look forward to your thoughts.

Thanks

 

[nikkita]

A quick thought... how much time do you play football? what position? if you spend most of the time running in your games, that could be a factor for not allowing your legs to grow... maybe try to separate leg training from the football and giving a day of rest in between.

 

[Sport Billy]

Hi

Thanks for the response. I play 5 a side football for an hour each time. Its literally sprints for the whole time - so plenty of explosive type movement. This I would have thought should be beneficial. I played in a very sprint dominated position in rugby - and yet my legs just dont develop. I actually wear shorts in the gym to embarass myself as motivation!

 

[nikkita]

another thought is how you train your legs... what I mean is on the focus on doing a strict exercise with right form, do you train having the weight control you or are you controlling the withr?
other important factor is the diet... are you giving your body the right amounts of carbs /fat/ protein to grow... dont forget about water... if you dont drink enough say your gains bye bye

 

[downunder hunter]

Slow contraction squats are great, the longer your muscles are under tention the better.

Can you be a bit clearer on what your actual leg workouts are?

Have you got any knee problems?

All your lifts are very light dude your not gonna put much size on if you dont lift heavy ass weight!

 

[Sport Billy]

My gym is very 'fitness' orientated - and in response to 'downunder hunter' I'm probably the strongest in there! My knees are fine - I think I probably thinking to much about the the reps and not concentrating on the contraction - and lacking proper time under tension.

I really couldn't go slow with my current weights - so I will have to drop them.

Should I aim for a higher slower rep range with less weight?

To 'thatbloke' - I feel that i can train them twice a week - but your suggesting an all out blast once a week?

thanks

 

[downunder hunter]

My gym is very 'fitness' orientated - and in response to 'downunder hunter' I'm probably the strongest in there! My knees are fine - I think I probably thinking to much about the the reps and not concentrating on the contraction - and lacking proper time under tension.

I really couldn't go slow with my current weights - so I will have to drop them.

Should I aim for a higher slower rep range with less weight?

To 'thatbloke' - I feel that i can train them twice a week - but your suggesting an all out blast once a week?

thanks

That bloke has some great points on this one man, ill let him take this from here!

 

[Sport Billy]

that bloke -thanks for taking the time to give advice. Monday will be the start of my new protocal. Theres no point in seeking advice and not acting on it!

I know there is no magical formula to growth - but my efforts were not being rewarded I felt.

Cheers

 

[ExtraMile]

if you have been training 3 years and your 1rm for "chest" (which im guessing means benchpress) is only 125 and your only squatting 155x5x5 then you are doing something wrong. Whats your training like?

 

[Tblock1]

if you have been training 3 years and your 1rm for "chest" (which im guessing means benchpress) is only 125 and your only squatting 155x5x5 then you are doing something wrong. Whats your training like?

those are in kg's......