Tired of looking like crap need help please

[beatango2008]

My question is really, where can I improve? I train my legs once a week, but cant get them to grow.

[Reed]

My question is really, where can I improve? I train my legs once a week, but cant get them to grow.

What is your leg routine. List exercises, sets and reps.

And I agree with the rest of the guys. This is where a lot of the "smaller" or "skinnier" guys go wrong thinking that carbs=bodyfat. This is not true, its your carb choices and all together your food choices. You may not lean out tremendously or anything but you gotta pick a route, I'd say continue to bulk up, but go about it in a smart, calculated manner and you won't gain all this dreaded bodyfat you worry about w/ lowering your carbs so much

Remember like alp said protein is the only macro that can build muscle so now you need energy and thats from carbs and fat. If you don't have enough of the other two while trying to gain muscle I bet you can guess what your body will use for energy.... what it should be using to build......

Add carbs in there bro and time it out right. What I do is 4 meals before I workout with carbs and 3 meals PWO w/ carbs and my final meal(s) are protein/fat. I don't venture over 12% offseason or lose my abs... I'm thinking you should do the same. But i know you don't eat as much as I or need to for that matter (not yet at least ) so 3 meals before, 3 meals after IMO

I stick to oats, brown rice, sweet potatoes, ezekiel bread......

[beatango2008]

What is your leg routine. List exercises, sets and reps.

And I agree with the rest of the guys. This is where a lot of the "smaller" or "skinnier" guys go wrong thinking that carbs=bodyfat. This is not true, its your carb choices and all together your food choices. You may not lean out tremendously or anything but you gotta pick a route, I'd say continue to bulk up, but go about it in a smart, calculated manner and you won't gain all this dreaded bodyfat you worry about w/ lowering your carbs so much

Remember like alp said protein is the only macro that can build muscle so now you need energy and thats from carbs and fat. If you don't have enough of the other two while trying to gain muscle I bet you can guess what your body will use for energy.... what it should be using to build......

Add carbs in there bro and time it out right. What I do is 4 meals before I workout with carbs and 3 meals PWO w/ carbs and my final meal(s) are protein/fat. I don't venture over 12% offseason or lose my abs... I'm thinking you should do the same. But i know you don't eat as much as I or need to for that matter (not yet at least ) so 3 meals before, 3 meals after IMO

I stick to oats, brown rice, sweet potatoes, ezekiel bread......

Leg routine looks like this

Squats: 3 sets 6-12 reps increase weight with each set

Leg Extensions: 3 sets 6-12 reps increase weight with each set

Leg Curls: 3 sets 6-12 reps increase weight with each set

Lunges: 3 sets 8-12 reps with 30lb dumbells

Seated calf raises: 3 sets 8-12 reps with as much weight as I can.

[Reed]

Leg routine looks like this

Squats: 3 sets 6-12 reps increase weight with each set

Leg Extensions: 3 sets 6-12 reps increase weight with each set

Leg Curls: 3 sets 6-12 reps increase weight with each set

Lunges: 3 sets 8-12 reps with 30lb dumbells

Seated calf raises: 3 sets 8-12 reps with as much weight as I can.

Well I can see why, not alot of "mass" building exercises in there

try this

pre- exhaust on leg extension 4 sets 12-15 reps

squats 4 sets 6-12 reps

leg press 3 sets 8-15 reps

stiff-leg deads- 4 sets 10-20 reps

laying leg curl 4 sets 10-20 reps

leg press calve raises

seated calve raises

I actually add one more exercise with quads like hacks and another for hamstrings but I take some type of intra-workout drink with me as well. But start with this first. Go heavy, to failure and beyond, a lot of training with legs is mental w/ going to failure. I like to take a wider stance being taller in squats so I can go real deep and it helps w/ my inside quads development that i need to work on......

I like rest pause sets along w/ forced reps on the leg press where I'll put my hands on my knees to buck out just that last few, as well as forced reps and partials on the laying leg curl. You gotta literally give your self hell where you feel like you are about to pass out and need a cold shower. Balls to the wall my friend.

Just my .02 cents

[beatango2008]

Well I can see why, not alot of "mass" building exercises in there

try this

pre- exhaust on leg extension 4 sets 12-15 reps

squats 4 sets 6-12 reps

leg press 3 sets 8-15 reps

stiff-leg deads- 4 sets 10-20 reps

laying leg curl 4 sets 10-20 reps

leg press calve raises

seated calve raises

I actually add one more exercise with quads like hacks and another for hamstrings but I take some type of intra-workout drink with me as well. But start with this first. Go heavy, to failure and beyond, a lot of training with legs is mental w/ going to failure. I like to take a wider stance being taller in squats so I can go real deep and it helps w/ my inside quads development that i need to work on......

I like rest pause sets along w/ forced reps on the leg press where I'll put my hands on my knees to buck out just that last few, as well as forced reps and partials on the laying leg curl. You gotta literally give your self hell where you feel like you are about to pass out and need a cold shower. Balls to the wall my friend.

Just my .02 cents

looks good, but I cant do the Leg press machine because it hurts my back, I had a herniated disc, same goes for the stiff legged dead lifts.

[Reed]

looks good, but I cant do the Leg press machine because it hurts my back, I had a herniated disc, same goes for the stiff legged dead lifts.

hmm how do you accomplish squats?

Well add hack squats and do another hamstring exercise. Stiff dead lifts are the king of hamstring exercises so you're missing out big time. I can tell the reason your legs are not growing is cause you have one exercise for mass in there, squats. Leg extensions will not build mass. Try Hack squats or something on a power squat machine. Do laying leg curls, then single leg curls. There is a lot that could be done but I think you get the idea of what I am trying to say. You need more power movements in there.

[beatango2008]

hmm how do you accomplish squats?

Well add hack squats and do another hamstring exercise. Stiff dead lifts are the king of hamstring exercises so you're missing out big time. I can tell the reason your legs are not growing is cause you have one exercise for mass in there, squats. Leg extensions will not build mass. Try Hack squats or something on a power squat machine. Do laying leg curls, then single leg curls. There is a lot that could be done but I think you get the idea of what I am trying to say. You need more power movements in there.

thanks bro, yea squats are hard on my disc also, noticed yesterday my back started to act up. Cant go to heavy on them I guess. But thanks for all the useful tips, I will definlently incorperate them into my workout.