Please Scroll Down to See Forums Below 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
quad training
- Thread starter npcguy1
- Start date
bignate73
New member
too many variables, its not a matter of exercise selection. how is your eating? are you actually eating enough to grow? water intake enough? doing cardio? overtraining?
as for doing that nice high rep (30) stuff...nice if youwant to grow those red fibers (slow twitch). not to say that stimulating the slow twitch cant effect overall size but im thinking you are looking for those fast twitch.
as for "feel", im assuming that you mean lactic acid buildup/burn? that means very little to muscle stimulation. it may be an indicator of work being done, but if you are truly going heavy, how long is your set going to take? long enough to sit there burning? probably not.
as you can see so far... too many variables.
tweak one thing at a time. and see where you change. get one thing down first, then move to the next, etc.
as for doing that nice high rep (30) stuff...nice if youwant to grow those red fibers (slow twitch). not to say that stimulating the slow twitch cant effect overall size but im thinking you are looking for those fast twitch.
as for "feel", im assuming that you mean lactic acid buildup/burn? that means very little to muscle stimulation. it may be an indicator of work being done, but if you are truly going heavy, how long is your set going to take? long enough to sit there burning? probably not.
as you can see so far... too many variables.
tweak one thing at a time. and see where you change. get one thing down first, then move to the next, etc.
what do you mean by "get one thing down and move to another..etc.."?? i have everything down, they just wont grow, well they will but there just stubborn. as for eating, right now im eating 4 to 5 thousand calories, 400 grams pro, 3-10 oz steaks a day, 6 baked pototoes, gallon and a half of water, juice, eggs, egg whites,etc...7 meals a day!and yes im on gear also..1000 mgs of eth. a week, 500 mgs. cyp. 600. deca. gh, and insulin!! now tell me what im doing wrong? to many variables? ok..
bignate73
New member
reread your post and tell me if you see a trend with your reps....then tell me if maybe there could be a correlation with what your rep range looks like and why you arent growing. you train like you are going for an endurance event. have you tried low reps? have you tried explosive concentric? skip the 21's for hams....its not a mass builder for biceps nor is it for hams. get into heavy SLDL'S and heavy controlled leg curls. drop your reps. get them down in the 6-10 range and increase your rest to make sure you are ready for the next set. only way to hit the white fibers is to stimulate them. short burst of extreme work, not all out endurance tasks.
its true muscles can benefit (grow) from both but it sounds to me like you have your red fibers and organelles maxed out and its time to get back to training the white fibers directly.
its true muscles can benefit (grow) from both but it sounds to me like you have your red fibers and organelles maxed out and its time to get back to training the white fibers directly.
bignate73
New member
npcguy1 said:
ps...which one is it? if you dont know exactly each day...i would say you under estimate your intake. its ok..most people do. what are your percentages of carbs, proteins and fats? are you taking a multivitamin? get enough fiber?
4-5000 cals in doesnt mean 4-5000 absorbed.
just a thought.
Pauses and 1/4 Ups!
Try adding pauses and 1/4 ups on your squats.
Pauses: slowly go down to full squat, pause and hold for 8 to 10 seconds, and slowly come up to start position.
1/4 ups: slowly go down to full squat, rise up 1/4 way, slowly go back to full squat, slowly come up to start position.
Not for the faint of heart! Both will burn like hell! Have fun!
Try adding pauses and 1/4 ups on your squats.
Pauses: slowly go down to full squat, pause and hold for 8 to 10 seconds, and slowly come up to start position.
1/4 ups: slowly go down to full squat, rise up 1/4 way, slowly go back to full squat, slowly come up to start position.
Not for the faint of heart! Both will burn like hell! Have fun!
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