quad training advice

[npcguy1]

Ok, I have a question about training legs. My legs lack big time, there not twigs but I can't seem to get them to grow. I used to just squat heavy, powerlifting style but I get nonthing from that. I read an artice the Dorian Yates wrote, and he says it's not the ammount of weight it's the feeling you get from the weight. So here's wha I'm doin now. Instead of training them once a week I've switched to twice a week but plenty of rest inbetween.. I used to rep 315 for 10 to 12 reps but that was my last set. Now I'm doing 225 for 15 reps for my last set. And that burns like a bitch. But my previous sets are also to 15 reps but more like 205. My leg press now is just 5 plates for 3 sets of 30 and I strip my last set to 2 plates and do 100 reps, if I can, usualy around 75 to 80 reps. And then I move onto the leg ext. and do 4 sets of 15 also but lighter weight to burn my quads out. I don't do my hammies in the same workout. I wait for a few days so I can get a good workout in and not have trouble standing from doing my quads. I do standing curls, 3 sets of 15 but slow. And heres a twist. Ya know how you do 21's for your biceps? Well the hamstring is the leg bicep right? Well sometimes I'll do 21's for them on the standing curl. Like a qaurter of the way to the top, quarter way up from the bottom and do fulls. Just like bicep 21's. I'm going to give this thru the summer and if this doesn't work then I'm throwing in the towel!! I can't get up on stage with these legs, and I'm getting frustrated. I kill myself every leg day, and it seems like I get nonthing form it besides a limp for a few days. Some of my leg workouts are so intence that I need help to my car..lol..but then again no growth!! Sorry for the novel, if you read all of this and have any suggestions, I'd sure appreciate them..Thankyou

 

[The Shadow]

I used to rep 315 for 10 to 12 reps but that was my last set. Now I'm doing 225 for 15 reps for my last set. And that burns like a bitch. But my previous sets are also to 15 reps but more like 205.

There is your key problem........why drop the weight that dramatically to get an extra 3 reps???

 

[onemind]

I had the same problem but now my legs are booming so heres my sugestion instead of doing both squats and leg press in one day just pick one and switch of and instead of doing the one you didn't choose for that week do one legged presses on leg press or do lunges also i sugest you switch those on and of I prefer to do lunges after squats and one legged presses after leg presses and don't forget to do leg extentions every workout as heavy as posible with a squeeze at the top also next time you have a ? like this put it on the trianing board you will get a lot more help good luck

 

[npcguy1]

thanks onemind, wiil do..

 

[needsize]

I know everyone responds differently, but everyone I put on the 5x5 routine saw great results, especially in the quads. The routine is basically 5 sets of 5 reps on a given weight, the key is good form, as deep as you can go. Once you can get all 5 sets on the same weight, add 5-10lbs for the next week. You can also do 1-2 other exercises, 2 sets each, for 8-10 reps, to hit the slow twitch fibres.
I started this routine when I was squatting 2 plates (225) per side, I'm now well over 4 plates(405) for 5x5 ass to the floor, and my quads are about 3 1/2 inches thicker.

 

[Delinquent]

When you guys say "ass to floor", do you mean literally? I tried doing that with just the bar to get my balance right but I just can't go that far down. My pelvic or hip bone feels like it's gonna snap. I'm only 5'7 also so it's not like it's very far to go. It doesn't matter how far I have my legs apart, it just doesn't happen. I don't know if it's just lack of flexibility or what

 

[needsize]

When I say ass to the floor, I mean as low as my body will physically let me go, not literally ass on the floor, but with my short legs, there's not much difference.