So apparantly, i have chicken legs

[Jesusbrah]

Hi

Was at the gym today, and my gym buddy took a pic of me, and i have to say i was a bit shocked of what i saw. Upper body was swole as a mf, but nobody have told me my legs where the size of a 12 year old girl!

Any idea on how to fix this? Have been training legs twice a week, 4 sets 8-12 reps.

Leg routine:
Squats (ass to the grass)
Legpress
Barbell lunges
Leg extentions
Seated ham curls
Laying ham curls

[deerparkwater]

put a pic up

[Jesusbrah]

As you guys can see, they arent what you would expect after 7 years of training, ESPECIALLY the calves.

Feels bad

[--->>405<<---]

u always do 8-12 rep ranges?

ever do low rep heavy days?

do u use progressive overload?

how much u weigh? how much u squat?

[Jesusbrah]

u always do 8-12 rep ranges?

ever do low rep heavy days?

do u use progressive overload?

how much u weigh? how much u squat?

u always do 8-12 rep ranges?
No, i change it up every couple of months.

ever do low rep heavy days?
Yes, some months i do 1-5 reps

do u use progressive overload?
Yes

how much u weigh? how much u squat?
I weigh 100 kg/220 lbs, 192 cm/6`4
Today i took 110 kg/242.5 lbs 8-12 reps. Most ive squatted was 140 kg/305 lbs 1 rep.

[--->>405<<---]

maybe u would consider incorporating more regular heavy days into ur training. personally i train heavy every time i go to the gym. most of my power movements i do heavy (3-5 reps) and follow up with hypertrophy accessory work (8-12 reps).

has been working well for me.

what kind of split do u do?

[Jesusbrah]

maybe u would consider incorporating more regular heavy days into ur training. personally i train heavy every time i go to the gym. most of my power movements i do heavy (3-5 reps) and follow up with hypertrophy accessory work (8-12 reps).

has been working well for me.

what kind of split do u do?

Monday - Legs, calves
Tuesday - Shoulders
Wednesday - Back, traps
Thursday - Chest
Friday - Legs, calves
Saturday - Shoulders
Sunday - Arms, traps

[--->>405<<---]

Monday - Legs, calves
Tuesday - Shoulders
Wednesday - Back, traps
Thursday - Chest
Friday - Legs, calves
Saturday - Shoulders
Sunday - Arms, traps

dang 2 whole days per week for shoulders and only hit chest and back once?

ive found (legs, push, pull, off, repeat) to be good as well as (upper/lower/off repeat).. have made decent size and strength gains under both programs. just a thought but maybe u could do more weight squatting if u only went to normal depth? this might help..

[Jesusbrah]

dang 2 whole days per week for shoulders and only hit chest and back once?

ive found (legs, push, pull, off, repeat) to be good as well as (upper/lower/off repeat).. have made decent size and strength gains under both programs. just a thought but maybe u could do more weight squatting if u only went to normal depth? this might help..

Yeah, i train shoulders twice a week as i feel they have been lagging recently. Chest and back is my strong side.

Have tried the ´leg-push-pull´split before, but didnt really like it. Found out im more satisfied with short, intence workouts focusing on 1 muscle a day 100%, rather than doing 3-4 muscles a day.

Thanks for the tips, will try!

[Times Roman]

bwok!

[PIMking13]

you're from Norway, hit some bag skates and speed skating classes those will build your legs.

[Haydenz]

Imo, for muscles I have trouble with growing is to train it with more intensity and pain as any other body part, there is a dorian yates program up some where take a look at it it shouldn't be to hard to find, he stresses the importance of completely forcing the muscle into extreme fatigue,

It sucks that its your legs because you wont be walking well for the next few months hahahaha

[deerparkwater]

genetics bro I'm assuming you have always had skinny legs and maybe hit the juice a got bigger and you think it just looks out of proportion, your 6'4 220lbs... who cares keep crushing it and they might get bigger, or you can always look into calf implants like that guy on MTV lol

[Jesusbrah]

genetics bro I'm assuming you have always had skinny legs and maybe hit the juice a got bigger and you think it just looks out of proportion, your 6'4 220lbs... who cares keep crushing it and they might get bigger, or you can always look into calf implants like that guy on MTV lol

Before i started lifting i was a skinny as a person could be, to the point where people thought i had cancer or anorexia lol.

Upper body has grown consistent since ive started, but the wheels... Not so much

[Chicagotarsier]

at 6'4 220 if your bf is <15 you are a stud. You are learning a lesson where the term "Genetics" means "short ****ers can look more impressive in photography than tall people" (not to be offensive). Look at Arnold and his pictures with Andre the giant and Wilt Chamberlin. They can hold him 3 foot off the floor and he still does not come to their eyeballs....they lifted heavier weights than him...but Arnie was short with good muscle layout and "genetics".

In college playing sports I saw guys who progressed to massive legs only do one thing.....stadium steps. They did not run them. They stood on one leg and hopped up and without turing around hopped down. Everyone of them turned into beasts with the legs but it is TRULY a painful experience...not like a burn after pushing out 3-5 sets of squats.

Also consider GVT on the legs. If you do not grow a body part on GVT you are just doing it wrong.

[marcus300]

You have had some good advice in this thread but one thing is for sure you need to stop your leg workout and redesign and new one and make sure you put your heart and sole into your leg sessions. What does your upper half look like?

[deerparkwater]

well then i was right, skinny before you started and only lifted upper body! lol just keep up the hard work and it will come, be patient ... don't skip leg day lol

[zempey]

You aren't lifting heavy enough, take the skirt off and jump into the deep end, lol. Seriously, you need to up the intensity, really try and connect your mind to your quads. Looks like you aren't hitting calves hard enough either. I see so many guys training their achilles tendon by bouncing instead of calves with slow controlled full range of motion. Legs are brutal, you have to break the mental barrier and push yourself far beyond what you think is your limit. I don't train legs like I used too, but at one point I had 30" thighs and 19" calves at 6'6". Let me tell you, there were times I thought I was going to puke, die, pop my eyes out of my head, or just plain pass out. If you think you are doing enough, double it, that's a good starting point.

[marcus300]

You aren't lifting heavy enough, take the skirt off and jump into the deep end, lol. Seriously, you need to up the intensity, really try and connect your mind to your quads. Looks like you aren't hitting calves hard enough either. I see so many guys training their achilles tendon by bouncing instead of calves with slow controlled full range of motion. Legs are brutal, you have to break the mental barrier and push yourself far beyond what you think is your limit. I don't train legs like I used too, but at one point I had 30" thighs and 19" calves at 6'6". Let me tell you, there were times I thought I was going to puke, die, pop my eyes out of my head, or just plain pass out. If you think you are doing enough, double it, that's a good starting point.

I like

[bodybuilder88]

For legs heavy weight and high reps!!!!! And since you are training legs twice a week I'd do 2 completely different workouts

Work out 1- free weight
Squats, front squats, lunges, stuff leg deadlifts, Jeffersons, lying dumbbell leg curl

Workout 2- machine based
Extensions, press, hacks, lying leg curls etc.

Really hammer the heavy weight on workout one. For workout 2 really focus on feeling the muscle stretch and contract, push the weight feel it the entire rep.

[kelkel]

take the skirt off

I've used that line before. Completely different setting though...

[Times Roman]

bwaaaak!

[BeingSwole]

I mix my leg day up and do different things over the past year or two. I was recently doing 20 reps on squat with highest 340lb before I starting taking dbol which made my lower back not like the thought of doing high rep squats.

Your leg has a lil tear drop. You just don't seem to have any outer mass or mad in general. Like everyone said here, legs have to be worked with a passion that's way above any other body parts. The most burn and pump that I've ever got came from a leg day. Heck my top 10 hardest days were all leg days. Keep increasing the weight and challenging yourself. Do some pause reps, do single leg movements. Do lunges where you pretty taking about 50 steps. Each time do things are set the goal to be something harder than what you've done before. Year later you'll be thanking yourself.

[PistolPete33]

i mix my leg day up and do different things over the past year or two. I was recently doing 20 reps on squat with highest 340lb before i starting taking dbol which made my lower back not like the thought of doing high rep squats.

Your leg has a lil tear drop. You just don't seem to have any outer mass or mad in general. Like everyone said here, legs have to be worked with a passion that's way above any other body parts. The most burn and pump that i've ever got came from a leg day. Heck my top 10 hardest days were all leg days. Keep increasing the weight and challenging yourself. Do some pause reps, do single leg movements. Do lunges where you pretty taking about 50 steps. Each time do things are set the goal to be something harder than what you've done before. Year later you'll be thanking yourself.

excellent post!!!!

[BeingSwole]

These are my legs right now and before you say it's Aas,I actually just started my very first cycle two weeks ago. Someone else replied with a top notch split that mentioned free weight then machines later in the week. That's a very good idea.

[Jaydenn]

Look into y3t training.

[--->>405<<---]

These are my legs right now and before you say it's Aas,I actually just started my very first cycle two weeks ago. Someone else replied with a top notch split that mentioned free weight then machines later in the week. That's a very good idea.

interesting choice of camera angle

[Ctrl.Alt.Defeat]

Honestly man I'm in the exact same boat as you. Weighing in at 95kg at 6ft with lower than average bf (around 10-13%) means I come off as "buff" and always asked "how many times a week you hit the gym bro?". Little do they know my legs are small, although ripped and have good legs from the knee up with a big tear drop, I could never seem to get my calves up. However, lately I have been noticing some gains; as little as they may be, on my calves by hitting calves three times a week. Basically every second day I do calves, and change the workout each day. One day I'll go real heavy and low reps, maxing out at about 8 reps. I usually do 9 sets; I use them as a sort of superset after the last few sets of whatever day I'm working on. Then on the other days I'll do light weight high reps; 30 reps a set to be exact, again for 9 sets. On these 30 rep sets I switch foot positions every 10 reps to make sure I'm really hitting all sections of the calf properly, both soleus and gastrocnemius. First starting with standard straight toes forward position || for 10 reps, then toes pointing in position /\ for 10, and lastly toes out for 10 \/. I've only been doing this for about 3-4 months now and have only cycled once (no gains in calves attested for juice) and so far it's worked well.

Watever body part you're lacking, work it more often. Simple as that.
I can happily work shoulders and arms once every 2 weeks just because they're huge, where as I train legs and chest twice a week since they lack.