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  1. #1
    Hawgz's Avatar
    Hawgz is offline Junior Member
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    Lagging legs!!!!

    Guy's i need help on my lagging legs. The wheels just dont grow like my upper body.
    Age: 36
    Height: 6'2
    Weight: 237
    Bf- 21% (i know)
    Arms:18 1/2
    Thighs: 25 1/2
    Calves: 16 1\2
    I'm looking for a good bulk building leg work out. This is my current one.
    Leg Ext. 3x10
    seated calves 3 x 15-20
    Leg curls 3 x 10
    donkey calves 3 X 15-20
    leg press 3 x 8-10
    I'm on a seafood diet, i see it i eat it. thats something else im working on. I would love to see some leg workouts from hard gainers. Thanks for the help.

  2. #2
    flexgolf's Avatar
    flexgolf is offline Member
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    im not the most experienced lifter, but almost every source reccomends 4 *6 instead of 3 * 10. thats what ronnie coleman reccomends and does himself. and make sure you do leg press first, you should always do ur compund muscle exercise first, i.e. squats or leg press

  3. #3
    BIG TEXAN's Avatar
    BIG TEXAN is offline Respected Member
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    Here's my typical leg workout

    2-3 warm-up sets of squat 12-15 reps each, 135lb, 225lb, 315lb
    4-5 heavy as you can go sets reps 8,6,6,4, 405lb, 455lb, 475lb, 500lb
    leg extension 3 sets of 8
    leg curls 4 sets of 8
    calves 4 sets 15

  4. #4
    withoutd0ubt's Avatar
    withoutd0ubt is offline Associate Member
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    go with what flexgolf said, compound movements first unless you're doing preexhaustion which i don't think you're doing

  5. #5
    ripsid's Avatar
    ripsid is offline Senior Member
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    Everyone has a workout and everyone will give you different ideas, I was doing what Big T was doing for a while...
    20 x 135 /225/ 15x 275 315x15 365x10/12 405 x 8/10
    I would do that for press/hack/extensions romandian deads/curls..
    Now I'm trying Dorians ideas or a modified H.I.T.
    bike 10mins then leg extension 2 warm up sets for 20 and 15 then 1 max till failure, by your 2nd set at 15 your legs are swole! it's all very slow methodical FORM 1ST movements.
    Squats (very slow and VERY low) = 135 -20, 225- 15 , 315 - 12, 365 - 8(failure)
    press 3 sets 2 warm up 1 failure
    hacks 3 sets 2 warm up 1 failure

    Rom. Deads 3 sets 2 wu 1 failure at 225 or so
    curls 2 wu 1 failure
    standing calf 3 2 wu 1 fail.

    I've noticed in the week or so since I've started very very exhausting and wore workouts. It's great! I'll do this for 2 or so months then revert back to what Big T's doing and then move back to H.I.T. cycle my workouts for and destroy my fibers!

  6. #6
    Juggernaut's Avatar
    Juggernaut is offline AR Jester
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    I'm pretty interested in what you guy's are putting up on this one. My legs have been a big sticking point for me so I've backed off upper body a bit to focus on the legs. Been hitting them twice a week for almost a year now with some pretty good results.

    1. 15-25 mins run for warm up
    2. Squats 215/15, 315/10-12, 375/8-6, 404/6-4
    every other week I do squats "out of the hole" dead bottom to start but I can't go as heavy, legs give out around 300.
    3. leg press 3 sets
    4. Step ups holding DB's in each hand. 65lbs/10, 70/10, 75/10.
    5. leg ext. 3 sets

    I switch things around each week and I keep the rest breaks under a minute, except for squats. I hit ham's on the second workout.

  7. #7
    Bigboy123's Avatar
    Bigboy123 is offline Senior Member
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    BRO u got to squat man, real squats to parrellel, i see so many fuckin guys in the gym doin these half squats...SHIT dont do anything for u, squats, even front squats will help...

  8. #8
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    I do half squats superseted with horizonal leg press. I hurt my back doing sqauts (full) about a month ago and have been reluctant to do them ever since.

    I still don't feel as good as doing full squats though. My problem is I think that I can just get that one more squat, and thats when my back gives out. I get half way up and instead of quitting I keep going.

    It suck having a bad back.

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