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  1. #1
    icedudez's Avatar
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    legs,weak,small,workout

    i am about 6 ft 190lbs 10 % b/f give or take...i have been training quite a long time, im now doing 5 days a week, training my legs though i used to neglect them and they r considerably smaller than the rest of me, should i train them twice a week,say sat & wed,spaced out?

  2. #2
    chest6's Avatar
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    I would still train them once a week..but if you are beginning to train them you probably could get away with training them twice a week. If your muscles are used to training and you have been a lot of training experience I would stick to once a week, but this doesn't seem to be the case. Someone correct me if I'm wrong.

  3. #3
    icedudez's Avatar
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    most of my muscles are used ot being trained but no so much my legs so there lagging in all aspects,

  4. #4
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    You just have to beat the shit out of them....go hard and intense

    Squats
    Leg Presses
    Hacks
    Leg extension/Leg curls

    I always made sure my wheels never got neglected.....I see it everyday in my gym young kids blasting through arm and delt workouts but have no idea what a squat rack is....sad

    Good Luck....squat till ya puke baby

  5. #5
    tretch187's Avatar
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    Use Swole's routine once a week.

    Post your diet and have it ripped apart....to make it the best possible for your goals....


    Done.

  6. #6
    HOLLYWOOD's Avatar
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    just start hittin em religiously and they'll eventually catch up

  7. #7
    icedudez's Avatar
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    my gym doesnt have a squat rack, i know u can do it oin the smithy. u want my diet... okay....


    4 meals a day of chicken and brown rice
    1 meal a day of a health cereal with protein shake and fruit
    1 meal a day of pasta whole wheat if i have it and a weight gainer and maybe 1 or 2 other meals if i have time,snack kinda meals

  8. #8
    icedudez's Avatar
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    and obv protein after my workout... it comes to a lot of cals a day, n sum days il have alitre of low fat milk as im trying 2 bulk up

  9. #9
    Jantzen4k's Avatar
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    high reps to get them growing.

    do 1-3sets of hack or sled @50reps

  10. #10
    icedudez's Avatar
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    50 reps! u serious!

  11. #11
    tretch187's Avatar
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    Seriously, do a SEARCH for SwoleCat's leg routine. Check the diet section for help on the diet.

    Jake

  12. #12
    icedudez's Avatar
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    okay ive posted in diet forum n ill look for the leg routine,thanks.

  13. #13
    Jantzen4k's Avatar
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    Quote Originally Posted by icedudez
    50 reps! u serious!

    yes.


    youll get a great pump and legs will grow, i promise.

  14. #14
    tretch187's Avatar
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    And why exactly is a great "pump" good? Its nice and all, but pump don't mean squat

  15. #15
    HOLLYWOOD's Avatar
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    Quote Originally Posted by tretch187
    And why exactly is a great "pump" good? Its nice and all, but pump don't mean squat

    they do have their place, a pump will help stretch the muscle facia, thus making it easier for the muscle to expand and hypertrophy

  16. #16
    HOLLYWOOD's Avatar
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    and helps bring more nutrients carried in your blood stream to the muscle being trained and also helps with recovery in doing so

  17. #17
    tretch187's Avatar
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    Isn't the process of weightlifting itself a shortening of muscle fibers?

    Which would be the reasoning of why you warm up instead of stretch before lifting....


    Not stating this as an answer....looking to learn

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