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08-15-2005, 07:33 PM #1
My legs will not grow anymore!!!!
I can squat 375 for a max 1 time thats not to good for my weight(215)my legs just dont seem to get bigger here is my leg workout: squats 7 sets,front squat 3 sets, leg curls 4 sets,leg extensions 4 sets usually keep the weight heavy for my reps for squats
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08-15-2005, 07:36 PM #2Originally Posted by LegendKiller85
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08-15-2005, 07:44 PM #3
my reps are in the 6-8 rep range
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08-15-2005, 07:46 PM #4
In your leg routine you dont mention doing calves at all for one problem. You're also not doing enough hamstring exercises in comparison to what you're doing for your quads. Make sure you're not going too heavy in the weight and that you're getting at least 6-8 reps. Make sure you're bringing your thighs down to at least parallel and getting enough calories. Could be a number of problems but I would make sure that you address all the ones that i mentioned.
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08-15-2005, 07:50 PM #5
I do calves every other day, what are some more hamstring exercises that I could be doing?
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08-15-2005, 07:55 PM #6Anabolic Member
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Deadlift to upper shin...
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08-15-2005, 07:56 PM #7
Straight leg deadlifts is a good one. There are at least 3 variations on hamstring curls that all have a very different feel to them, seat, laying and kneeling. I usually incorporate both kneeling and laying into my hamstring routine.
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08-15-2005, 08:06 PM #8Anabolic Member
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LK85, why not drop some weight and hit up 12-15 reps for legs? SC recommended I do a 3:2 ratio (you will have to lower the weight to do this 3:2, but you WILL feel it). For example, 3 second count on the descent of squats, and then 2 second count on the ascent. This is for quad growth. You will obviously get stronger as time progresses. However, big, sweeping, and seperated Quads is what you want, or a just a big squat? ............If you want to get your numbers up, follow the guide by that monster from west side, in the stickies above.
Also, you could superset calves with quads and rest a little longer between sets.Last edited by Keyser Sozey; 08-15-2005 at 08:09 PM.
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08-15-2005, 08:22 PM #9
Iam trying to get my legs bigger and seperated but a little strengh would be good too
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08-15-2005, 09:06 PM #10
For getting your legs bigger, try what Ian King from t-nation.com suggests. Create a workout day for quad-dominant exercises (squat, leg extensions, etc.) and a workout day for hip(or glutes/hams)-dominant exercises (deadlift, leg curls). He is the best strength coach, IMO, for creating muscle balance in the legs.
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08-15-2005, 10:05 PM #11AR Hall of Fame
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My legs are getting better than they ever were AFTER double patellar ruptures, and it's because I utilize my 20 rep squat routine, having pre-exhausted the legs first w/other exercises. Do a search here and you'll find out what I mean. Many have used my protocol and have grown like never before.
~SC~
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08-15-2005, 10:06 PM #12
throw in LUNGES
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08-16-2005, 09:55 PM #13
add some stiff legged and glute/ham raises for hamstrings those are probably the best exercises for them....for most the hams are the most neglected muscle and people think that the only exercise for them is curls so give those a try and it will give them a good shock
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08-17-2005, 02:31 AM #14
speaking from personal experience... are you doing a lot of cardio? i've found that by replacing most of the cardio i was doing with sprint workouts, i was able to hold onto more mass on my legs and felt like they got stronger, faster.
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08-17-2005, 06:26 PM #15Originally Posted by LegendKiller85
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08-18-2005, 08:23 PM #16
swole,I think i will drop the weight down to 205 and try you 15-rep range after doing the extensions
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08-18-2005, 09:57 PM #17AR Hall of Fame
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Originally Posted by HiFi
~SC~
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08-19-2005, 12:22 AM #18Originally Posted by HiFi
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08-19-2005, 04:58 AM #19Originally Posted by LegendKiller85
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