tiny legs

[Youngdad0507]

Im not on gear...........yet, anyhow, my legs are tiny, it seems like the food i eat just doesnt go to my butt at all, my upper body is pretty jacked for someone that never juiced....anyway, being that you are much more advanced weight trainers than me, is there any tricks or anything i can do to put some size on my legs?

Besides gear?

The reasons i say besides gear isn't becuase i am against it, its because i havent found a reliable source yet

[bpm1]

free weight squats, bar none.hit those ass to the ground once a wk hard!odviously the usual leg press,leg curls,leg extensions, just kill them they will grow.

[Joe Dic]

My legs arent all ripped and pretty but they are my strongest group. (900lb press right now)

I start with Lunges, then do leg press as heavy as I can for 8 reps x3 and 1/2 that for one right after last. Then Leg curl, then leg extensions and finished with calf raises. I do a 20 min of eliptical after to keep blood moving and I find it helps with the soreness the next day.

If I can walk down the stairs at the gym without almost fallen down them I know I didnt work them hard enough....

Squats are king but my knees refuse to do them (rugby)

[taiboxa]

go away.

[C_Bino]

If your legs arent growing now, they wont magically grow with gear. So dont worry about not doing gear, obviously your training and nutrition just arent on point.

Go into the diet and training forums and make some posts or read.

This is the steroid Q&A forum.

[elcoman]

Your post doesnt make sense to me. You said that your not on gear "yet" then you said you were against gear and you followed that up with you havent found a source? Hmmmm. But anyhow it sounds like you arent working your legs hard enough, just concentrating on your upper body. Find a good leg routine and eat right and they will grow.

[IBdmfkr]

Your leg routine sucks, that's really the only answer here.

Go search for some leg routines I suggest and follow one once/wk for 6months and then post again.

[perfectbeast2001]

list your leg routine if you have one....

[doolo]

Squats and staight leg deadlifts thats all i gotta say :P

[Youngdad0507]

i meant to say im not against it, my bad


woah ninja guy, i'll go away, i dont want you to pull out the nun chucks

[Youngdad0507]

my leg routine:

4 sets of 8 on free weight squats(right now 225)

4 sets of 8 leg extensions

4 sets of 8 leg curls

3 sets of 20 on my calfs, i do diff. exercises

[IBdmfkr]

That's why, you only do one compound movement and then isolated..
Probably aren't going to failure, therefore your legs won't grow.

Otherwise your nutrition isn't suffice which hinders growth.

[perfectbeast2001]

my leg routine:

4 sets of 8 on free weight squats(right now 225)

4 sets of 8 leg extensions

4 sets of 8 leg curls

3 sets of 20 on my calfs, i do diff. exercises

The fact that you specify exact reps tells me something. I do not think you are training to failure. Forget sets of 8 (or any specific number) just load up the bar with 225 and rep out until you fail. Do this 4-5 times. You may puke. Good. Then go leg press, same shit, forget numbers just hit it heavt till you fail then hit it again. If you are not staggering out of the gym on wobbly jelly legs then you ****ed up your workout, go back and do it again properly!

[doolo]

All you really need to throw in there is a compound exercise for your hamstrings. The best is Straight leg dead lifts imo. Start with that and then add more compound movments as you go.

Lets say your hams are your chest and your quads are your lats. Your equivelent workout would look like this.

4 sets of wide grip chins
4 sets of pull overs
4 sets of dumbell flys

your torso wouldnt be very big either if that was the case :P

[Youngdad0507]

all the info is well noted, i'll post back ina few months on my gains...thanks

[g101]

that sucks

[RuhlFreak55]

The fact that you specify exact reps tells me something. I do not think you are training to failure. Forget sets of 8 (or any specific number) just load up the bar with 225 and rep out until you fail. Do this 4-5 times. You may puke. Good. Then go leg press, same shit, forget numbers just hit it heavt till you fail then hit it again. If you are not staggering out of the gym on wobbly jelly legs then you ****ed up your workout, go back and do it again properly!

rofl well said and completely true, there's no excuse for small legs, train harder

[Ajc330]

make sure your nutrition is on target, you won't grow unless you have the right diet

[stacked566]

Literally the most my legs have grown from are squats and deads/stiff legged deads. I don't believe in going to failure on leg compound movements (for safety), but for isolation legs movements (extensions, curls) I go to failure. I prefer low reps, more sets for legs. My typical leg day:
BB squat
135x10
225x10 (warm up sets)
315x 5 (warm up still)
405x5
495x5 x 2 sets
515x4-5ish 1 set

Leg Press
20plates x 10
22plates x 8
24 plates x 6-8 reps

Leg extensions (to failure)

Leg Curls (to failure)

stiff legged deads (light for a stretch)

calves

[MDNFireman31]

Your post doesnt make sense to me. You said that your not on gear "yet" then you said you were against gear and you followed that up with you havent found a source? Hmmmm. But anyhow it sounds like you arent working your legs hard enough, just concentrating on your upper body. Find a good leg routine and eat right and they will grow.

He never said he was "against" gear, reread post

And i agree, with proper nutrition and a better excercise routine, you will see good results.

[skank]

Agreed deep squats to failure, and stiff leg deads or romanian deads. Work them hard once a week. Something has got to happen if they are done right.

[perfectbeast2001]

Literally the most my legs have grown from are squats and deads/stiff legged deads. I don't believe in going to failure on leg compound movements (for safety), but for isolation legs movements (extensions, curls) I go to failure. I prefer low reps, more sets for legs. My typical leg day:
BB squat
135x10
225x10 (warm up sets)
315x 5 (warm up still)
405x5
495x5 x 2 sets
515x4-5ish 1 set

Leg Press
20plates x 10
22plates x 8
24 plates x 6-8 reps

Leg extensions (to failure)

Leg Curls (to failure)

stiff legged deads (light for a stretch)

calves

get a spotter, you are short changing yourself.

[stacked566]

No spotter will be able to lift 500+ all the way up when you hit legal ***th. I can shrug it off my back. It's not a smart idea.

[perfectbeast2001]

they dont have to lift the full weight. The lifter does that, the spotter just pulls him out of the hole if needed. I am reguarly spotted or spotting with weights up to 250k (500lb).

[stacked566]

I have 3 fellow PL'ers I train with, but I seriously doubt that at ***th, they could help me out of the hole without disturbing my stance, etc etc. It wouldnt be worth it IMO to get rep 6 with 515, when I could, and sometimes do go to 545+ for 2 or a 1rm if I'm using equipment. Different opinions I suppose, but it works for me, as I can see yours works for you.

[IBdmfkr]

I am always spotted on 405 or more weight for reps and I go below parrellel.

You need a new spotter that knows what they're doing it sounds like.

[stacked566]

I guess the definition I was thinking of for failure was unable to do another rep, which in my case would be one hell of a spot. I'm not saying these guys are the best spotters, but they all compete @ 242 and squat 700+ equipped, so they should be able to handle my measly 500. Enough squabble over this, sorry if I came across as a know it all.

[IBdmfkr]

Don't consider this squabble personally but rather exchanging views.

When I go to failure on squats I'll do say 8 reps which # 8 is forced and then number 9 + possibly 10 will need a bit of guidance from my spotter, he'll simply just make sure the bar is constantly moving, even if it's only a few inches/second.

[perfectbeast2001]

We spot by ding a squat behind the squatter with hands around his chest area (but not touching) When failure occurs the spotter with hold hands to squatters chest and basically hug him to them and then they both sqaut the weight up together. Looks a bit gay but its very safe and easy.

[stacked566]

Right that's how we spot as well. However, let's say 8reps is my failure point, so I get 8 just barely with some assistance, then I go to ***th and am in the hole, I really don't think they'd be able to get me moving, but maybe unload the bar from my back, so essentially I'd have just done a negative.

My theory is this, it would be better to get my '8' reps, then do another set, at a higher weight, till the same sort of failure to stimulate the muscle even further...thoughts? :-)

[IBdmfkr]

If you can't do another rep then you went to positive failure, at that point I've seen spotters help with the positive and you can actually go to negative failure but is dangerous with someone inexperienced, always do it inside a cage with safety at waist level.

Or you can drop set or go directly from squats to a smith squat that is already setup.. many different variations that work great.

[Sir Lifts-a-lot]

hell, just set up in the power rack with the safety bars at a just below knee level and go balls to the wall.... Sure you are gonna feel stupid when the little whimp at golds is helping you off the floor but hey, who hasn't been there?