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  1. #1
    thepremier is offline Junior Member
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    Need Help With Leg Workout

    What's up, I have a question for any and everybody who can help me with a problem. I have been on a cycle of fina & winstrol depot and I am satisfied with the results that I have gotten so far. I started the cycle weighing 172 lbs. and now I'm up to 182 lbs. Although I've gained 10 lbs. I think I'm definitely what you would call "top heavy" I don't know why because I work my legs hard but can't seem to bulk up my lower body at all. Could it be a reality that my lower body just isn't gonna respond the same as my upper body? If anybody has experienced this problem or has any workout suggestions it would be greatly appreciated. Thanks

  2. #2
    sniper320's Avatar
    sniper320 is offline Member
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    do you do squats?

  3. #3
    thepremier is offline Junior Member
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    Yeah I do

    Workout is

    Squats: 4x10
    One Leg Squats: 1x10

  4. #4
    thepremier is offline Junior Member
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    Lunges: 2x15
    Calf Raises: 2x15
    Reverse Hyerextentions

  5. #5
    sniper320's Avatar
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    your lower body will respond as much as your upper, you cant slack on your legs you have to give it everything you got for them to grow. Make your leg workout more intense. and eat eat eat if you dont take protien, start. You will see results. If not do a bulking cycle and work hard on your legs ,maybe twice a week if that dosent work nothing will.

  6. #6
    thepremier is offline Junior Member
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    thanks bro

  7. #7
    chevyboyzcry's Avatar
    chevyboyzcry is offline Associate Member
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    once a week?

    i thought working a muscle once a week will grow faster and more?

  8. #8
    thepremier is offline Junior Member
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    I never heard of that, I play college ball and we work our legs twice a week. Do you have any suggestions?

  9. #9
    Guardian74's Avatar
    Guardian74 is offline Junior Member
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    Hey Bro, if you are really unsatisfied with your leg regimen, try this. You will hate me but it's proven effective for many of my athletes.

    Week A & B

    Warmup with 2 sets of 20 leg presses on a hip sled nice and slow negative
    Squat 15,12,10,8
    Leg press 12,10,8
    Extensions 15,12,10
    Lying Leg Curl 20(Warmup),12,10,8
    Stiff leg dead 12,10,8
    Standing calf press 20,20,20,20,20

    Week C

    Warmup with 2 sets of 20 Smith Machine squats
    Superset Smith Squats & Hack Squat 12,10,8
    Superset leg press & Extension 12,10,8
    Superst Stiff eg Dead and Seated leg curl 12,10,8
    Calf Raise on Leg press machine 5 second negative, hold at bottom for 15 seconds, explode to top. Repeat for 15 reps.

    Some of the bros may blast me for this, but it has proven very effective for males ages 17-22 during football and wrestling offseasons for MASS! Good Luck!

  10. #10
    thepremier is offline Junior Member
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    Thanks bro, I'll definitely try it

  11. #11
    thepremier is offline Junior Member
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    Warmup with 2 sets of 20 Smith Machine squats
    Superset Smith Squats & Hack Squat 12,10,8
    Superset leg press & Extension 12,10,8
    Superst Stiff eg Dead and Seated leg curl 12,10,8
    Calf Raise on Leg press machine 5 second negative, hold at bottom for 15 seconds, explode to top. Repeat for 15 reps.

    Can you or anybody tell me what a "Hack Squat" is? I never heard of that or seen it done?

  12. #12
    Guardian74's Avatar
    Guardian74 is offline Junior Member
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    Quote Originally Posted by thepremier
    Warmup with 2 sets of 20 Smith Machine squats
    Superset Smith Squats & Hack Squat 12,10,8
    Superset leg press & Extension 12,10,8
    Superst Stiff eg Dead and Seated leg curl 12,10,8
    Calf Raise on Leg press machine 5 second negative, hold at bottom for 15 seconds, explode to top. Repeat for 15 reps.

    Can you or anybody tell me what a "Hack Squat" is? I never heard of that or seen it done?
    It is just like a leg press on a hip sled... only inverted. Instead of sitting on the machine, you are standing up. If you haven't seen this machine in your gym, don't fret. Just Leave it out and superset Smith Squats w/leg press.

  13. #13
    Guardian74's Avatar
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    Also, check out abcbodybuilding.com and go to their exercises page. It is in there somewhere. Good luck.

  14. #14
    thepremier is offline Junior Member
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    Thanks bro

  15. #15
    Guardian74's Avatar
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    Smile

    Also of vital importance, I always leave this out because it's second nature to me. DON'T lock out at the top of any quad exercise except extensions. Locking out is bad, bad, bad. Why 3 bads? Bad for knees, bad for hips, and bad for the back. Leave a little room and keep the tension on throughout. Slow negatives are a favorite of mine, too. For extensions, hehehe, try to lock out and hold for 1-3 seconds on each rep. It'll feel like an icepick on the lower part of the inside of your quads. But you'll know it works. Stretch after each exercise for at least 30 seconds. Studies have shown that hypertrophy increases with stretching and in some extreme cases hyperplasia can occur as well. Eat within 20 min of workout and grow man grow!

  16. #16
    Beefbody is offline Associate Member
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    i have the same problem bro, so now i am going to go ape shizt with just squats for awhile and bring up my sleeping quads from coma it will be puking time for me! god i love it though.

  17. #17
    thepremier is offline Junior Member
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    Thanks for the info bro. I appreciate it

  18. #18
    Froggy's Avatar
    Froggy is offline Member
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    Do leg press burn-outs! Start with a high end, close to max (after warm-up), weight...This might be like, not knowing your strength, say 10 plates per side...Do all you can in one set..get up and pull a plate from each side... sit your ass right down & do it again. Keep going till your plates are down low.
    Now for the good part; go for a road bike ride. Your legs will get strong, very strong!

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