Please Scroll Down to See Forums Below 
hardbdygrl said:Realgains, thanks, My legs have always been a problem for me, either they just get skinny, or they get too big! When i train my legs heavy, they stay pumped up for a few days, then it seems they just turn to fat, not muscle. Its strange. My upperbod does not match my lower bod at all. The only time i see progress in my legs is when i do medium weight with high reps, actually i saw improvements when i did one leg front and back lunges.
Thanks for the suggestions, lm always willing to try new things!
Oh and Swoley, as Spot already stated, NO you wont HIT THAT!!
Sister I have more suggestions for ya. I don't think you have had legs that were too bid sista.??
Upper legs repond best to reps in the 10-15 range done with heavy weights and full movements. You must do some serious squatting and or leg pressing. If you cannot squat fairly deep, to the point were the tops of the thighs are parallel to the floor, without bending over too far then you need to do DEEP leg presses. Try to find a Hammer leg press and or a Nautilus leg press as these are best IMO.
Never squat with heels up on a board or plate!
Never do lunges as they do nothing!!
Hack squats are okay but do not elevate the heels! they cannot hold a candle to squats or leg presses though.
I recommend that you train on a three way split hitting each muscle group once per week. Monday do Chest then rest the triceps by doing abb work then do triceps,..Wednesday do Legs including calves, hams and low back...Fridays do Upper back,shoulders and biceps/forearms. Keep the volume low and work very hard on all work sets. Stick to the basic compound movements. Isolation work like leg extensions and lateral raises will do NOTHING for muscle growth.
MICROLOAD>>> Everyweek try to add just a little weight to the bar....say 2 pounds on the squat and even half a pound on small movements like overhead presses...MICROLOADING progressively is the key to building muscle and not intensity per say. Purchase some tiny paltes....use velcro strips to attach them to the bars and dumbells if you have to. Buy some tiny plates below...
www.fractionalplates.com
Try this leg workout and you will grow some legs!! But you must eat sister and get lots of protein...you will not grow legs by staying so lean...you need to eat !!
Squats three warm up sets of 5 reps then two work sets ALL OUT at 12-15 reps...push very hard! This can take some time to finish a set like this. BREATHE and take your time!
Then stagger over to the leg press machine and do two all out sets of 12. Push until you cannot do another good rep...its very hard work and the set can take a long time...breath like a train and keep going.. as it gets really tough then take short pauses and many deep breaths. GO DEEP!!! touch your knees to your chest or shoulders..push with the heels.
Rest at least 3 minutes between sets with squats and leg presses.
Now stagger over to the wall and sit down for 5 minutes!! This seems like little work but it is not so long as you work very hard. I could work you so hard on these 4 sets that you could literally not walk for several minutes. The next day your legs and butt would be killing you. Who the H needs lunges and kick backs for the butt!!
NOW your quads. hips, butt and even hams are toast.
Next do hams.....the main builder is stiff leg dead lifts....far better than leg curls!. Keep your legs slightly unlocked...use wrist straps and a regular grip...keep the back flat and bend over to mid shin and no lower...lift up smoothly with no jerking at all....keep the bar close to your legs!..push hard for two sets of 10-15 after one warm up set of 8.
This esercise is one of the greatest exercises of all time...really works the hams, low back AND BUTT!
Leg curls ...1 set only! to 12 reps work hard! hold the weight for a second at the top.
Back extensions 1 set of 12-15 with weight . Work hard! Do them slow and all the way up. Great exercise for low back, butt and hams...do them right!
If you refuse to do the SLDL then do two sets of leg curls and two sets of back extensions. I stronglt recommend the Stiff legs though as they are by far the best mass builder for hams and low back.
Calves...three sets of 10-15 on the leg press machine. First set is the heavy set then rest 90 seconds and do a second sets with a little less weight, rest another 90 and do a third set with a little less weight. Go all the way down and all the way up. Push each set to failure and then continue with partials! Then put the weight down for 10 seconds then pick it up again and do more reps..do this two or three times for each set!! THE PAIN!!! DONE>>go home and eat and sleep!
Train each muscle group once per week and hard! Okay, if you insist you can train abbs twice although it is not necessary...muscle is muscle. Also abbs respond best to reps in the 10-20 range and no more. Add weight if you need to.
None of your workout should ever take more than 1 hour.
If you do aerobics do no more than 30 minutes on your off days!
Push hard and try to add a little weight to the bars every week...do this work 6-8 weeks and then back off on the intensity a liitle for a few weeks and drop the weights back to 85% of your previous best for reps.....slowly work up and then surpass your best for reps as the weeks go on. CYCLE>>>don't push all out all the time!
Buy Dorian Yates's book.
Read my sticky post above!
Bye
Last edited:
