best way to bring up lagging bodyparts

[patrick1]

i think i have asked this before, if so, sorry!
mine is my legs generally
at the moment i train the whole body over a 3 day split

sun; chest (12 sets) back (16 Sets) biceps (10 sets)
mon; calves (10 sets) quads (15 Sets) ham (6 sets)
tue rest
wed; Shoulders (14 Sets) traps (4 sets) triceps (10 sets)
Thu rest
fri start again
was thinking of changing this so friday i would do another leg routine saturday i would rest and sunday i would start again
what do you guys think also bare in mind i have a physical job (calories at 4400)
is this a good way to bring my legs up or just overtraining
in to week 8 of first cycle (400mg test cyp)

[TatMan]

what exactly is your workout for legs? Is there a reason you train like this? How are your other bodyparts responding to this training?

[patrick1]

leg training consists of 12 sets of squats
4 sets leg ext
4 sets leg curl
2-3 sets lunges
i used to do a 2 day split
legs and chest on one day
next day rest
rest of body next day
next day rest
and so on
training whole body over 4 days
but started to feel overtrained so changed to this
its been good for strength and the upper body has done well
but not legs which we`re always bad really
i think to long a gap for legs

[DSM4Life]

So you do 23 sets for legs ? wow

First off if thats true then you are either overtraining or not training hard enough. If i were to do 12 sets of squats like i do i would be crawling home to my mommy after i was done.

If your legs are giving you that much trouble try splitting up the legs muscles.
Quads / Hams / Calves.

[xlxBigSexyxlx]

23 sets for legs? !?!?!?! 12 sets of squats?!?!?!?!!?


DSM is on to something.

[AdamGH]

leg training consists of 12 sets of squats
4 sets leg ext
4 sets leg curl
2-3 sets lunges
i used to do a 2 day split
legs and chest on one day
next day rest
rest of body next day
next day rest
and so on
training whole body over 4 days
but started to feel overtrained so changed to this
its been good for strength and the upper body has done well
but not legs which we`re always bad really
i think to long a gap for legs

DSM is right. If you were able to do 12 sets of squats and still walk out of the gym, than something is wrong. Cut it down to 4 sets and put some weight on that bar!

[patrick1]

some of them 12 include warm ups
i start light and work my way up to the 4-6 rep region and do about 3 sets with that weight then go about 20% lighter and do a few sets at that weight
as for not being able to walk i have a gym on my land so i can just about back walk to the house if i had to drive, no chance
i have tried less and it did`t work
i am naturally a thin man
So does anybody know what the best way is to bring up a lagging body part, everybody has one!!

[FireGuy]

You are going to keep hearing the same thing over and over. You dont need to train your legs more often you just need to up the intensity. If they are not growing you are not training them hard enough or not eating enough. In your case I am thinking it's both.

[AdamGH]

some of them 12 include warm ups
i start light and work my way up to the 4-6 rep region and do about 3 sets with that weight then go about 20% lighter and do a few sets at that weight
as for not being able to walk i have a gym on my land so i can just about back walk to the house if i had to drive, no chance
i have tried less and it did`t work
i am naturally a thin man
So does anybody know what the best way is to bring up a lagging body part, everybody has one!!

You should write down what you eat over the next couple days. Write it down here so we can see what your eating daily.

As far as lagging body part, do mean its weaker or is it not symmetrical with the opposite?

[Ronnie Rowland]

More is not always better! Please listen to these guys.

In regards to bringing up lagging bodyparts you need more sets with less demanding isolation exercises and fewer sets with the squats. 12 sets of squats will eventually kill your knees and make you lose size and strength.

It's very important that you train a lagging muscle with more frequency. Time and time again I have watched weak legs grow by training them twice a week! Now keep in mind that twice a week leg training stops working after 8-12 weeks and then you are ready to train the legs only once a week again for another 8-12 weeks. If this does not work it's your diet, form or training intensity that needs adjusting given you find the amount of sets you can recover from during a blast and grow.

[patrick1]

thats what i thought
as i mentioned at the top
too train them again at the end of the week
its not my diet, as i have mentioned in other threads i eat 4400 calories a day
350g protein
550 carbs
120 protein all approx
good food never cheat and only 100g protein coming from shakes the rest good food
chicken tuna sweet pots and oats
i will resort back to doing legs twice per week and cut down on the squat sets

[patrick1]

not weaker in strength
but symmetrical
i didn`t always do this many sets
i used to do a normal amount of sets, i have just slowly worked up to this as things didn`t work

[patrick1]

so ronnie
you think its ok to say train legs twice a week and the rest of your body just once
or has this flawed ?
i have been training on and off for a long time and have never read anything on bringing up lagging body parts except train with more intensity and prioritize
i do train legs with intensity so much so that i feel sick and have to sit or lay down for an hour after

[AdamGH]

so ronnie
you think its ok to say train legs twice a week and the rest of your body just once
or has this flawed ?
i have been training on and off for a long time and have never read anything on bringing up lagging body parts except train with more intensity and prioritize
i do train legs with intensity so much so that i feel sick and have to sit or lay down for an hour after

Ronnie made the slingshot system. That is what he goes by. He hasn't finished the thread yet(looks like a lot of typing lol) but you can start reading it here:

http://forums.steroid.com/showthread.php?t=348723

[Ronnie Rowland]

so ronnie
you think its ok to say train legs twice a week and the rest of your body just once
or has this flawed ?
i have been training on and off for a long time and have never read anything on bringing up lagging body parts except train with more intensity and prioritize
i do train legs with intensity so much so that i feel sick and have to sit or lay down for an hour after

You could train only your legs twice a week but why not max out every body part you have by alternating back and forth between once a week and twice a week muscle group training?

[patrick1]

ronnie
been looking at your slingshot training looks interesting
i`ll try the alternating back and forth for now
and do some more reading of your slingshot
cheers!!