Pumped upper body with chicken legs

[kx250rider]

I've done really well on my upper body in the past year or two, and I'm just about where I want to be... But I never did anything for legs. I ride dirt bikes alot, and my legs are hard as steel, but skinny. I was looking in the mirror, and realized that my calves are half the size of my arms. I usually wear jeans, so not really a problem day to day... But I think I look kind of ridiculous in shorts.

Anyway, the issue is, I really don't want to add a big lower body routine to my lifting regimen, so I'm wondering if there's any opinion as to what I can do, with the least time involved, to at least bulk out the calves a little? I don't do squats (or any lifting where the weight is held by my upper body while standing up) due to sciatica, but I can do most any other leg work.

Charles

 

[ledhead]

I'm just curious how you can even get a decent upper body without doing legs?

 

[Discreet User]

I've done really well on my upper body in the past year or two, and I'm just about where I want to be... But I never did anything for legs. I ride dirt bikes alot, and my legs are hard as steel, but skinny. I was looking in the mirror, and realized that my calves are half the size of my arms. I usually wear jeans, so not really a problem day to day... But I think I look kind of ridiculous in shorts.

Anyway, the issue is, I really don't want to add a big lower body routine to my lifting regimen, so I'm wondering if there's any opinion as to what I can do, with the least time involved, to at least bulk out the calves a little? I don't do squats (or any lifting where the weight is held by my upper body while standing up) due to sciatica, but I can do most any other leg work.

Charles

Start an HST routine at use the following exercises: straight leg press (not incline), calf raises on leg press machine, leg extension, and seated calf machine.

In keeping with HST you will only be doing 2 sets per exercise.

Be sure to read through: http://www.hypertrophy-specific.com/hst_index.html

Contained in that website are rules about weight, reps, sets, exercise frequency, etc...

I have many clients with back issues, this is how I know these exercises should not aggravate your condition.

Hope this helps!

 

[joe d]

1 set of each 3x per week for the leg presses and 2x per week for the calf

20 rep leg press
30 rep calf ext

it needs to be heavy enough to where you are resting at lockout a few times

 

[ExtraMile]

I've done really well on my upper body in the past year or two, and I'm just about where I want to be... But I never did anything for legs. I ride dirt bikes alot, and my legs are hard as steel, but skinny. I was looking in the mirror, and realized that my calves are half the size of my arms. I usually wear jeans, so not really a problem day to day... But I think I look kind of ridiculous in shorts.

Anyway, the issue is, I really don't want to add a big lower body routine to my lifting regimen, so I'm wondering if there's any opinion as to what I can do, with the least time involved, to at least bulk out the calves a little? I don't do squats (or any lifting where the weight is held by my upper body while standing up) due to sciatica, but I can do most any other leg work.

Charles

I like rest pauses for calves, but it seems almost everyone does differant things for calves and it takes a while to figure out what works well for you personally...

I have seen good results from 20 rep leg presses for quads in the past and good results with RDL for hams, but Im guessing you cant do RDL's because of your back, so leg curls may be the only option, or bodyweight glute-ham raises if you have the right equipment for it, or you could even do some of those ghetto glute-ham raises aka natural GHR's

One thing you might consider is walking lunges with either a weighted vest or holding dumbells, you dont have to go rediculously heavy and you might find your back can take it...

 

[joe d]

definately walking lunges if your back can take it. i was asuming it cant.

 

[ghettostudmuffin]

Might also try bodyweight pistols and working into doing like 3 sets of 5 with a 50lbs db's cradled in your arms 2-3x a week.

 

[zedhed]

Just go buy a new pair of legs bro!! Just helpin out....

 

[kx250rider]

Just go buy a new pair of legs bro!! Just helpin out....

Not sure if I can afford new ones, but I'll call around and see if I can send them out & get them rebuilt like an engine

Thanks for the ideas... I'm going to try a few things that don't tax the lower back too much, and see where it goes. If I can just get a little size, it will balance out better. According to a trainer I know, my legs are super-strong due to years of motocross (anyone who rides, knows the seat is almost just there for looks, and you're on bent knees the whole time), and also when I was a TV technician, I was always walking up & down stairs with huge TV sets, etc. So my legs are tougher, and aren't responding like my upper body dies. No damage = no growth.

Charles

 

[zedhed]

Hmmm......Ebay?????