Anabolic Nittany Lion
my legs suck....i can bench 315 but cant squat 275 clean. I train hard but my legs always lag. What should i do or how should i train legs. i have about 7-8 meals a day including 3 shakes. what should i do?????????????
split:
>>chest/shoulders
>>back/legs
>>arms
>>off
>>repeat
Banned
Squats..and more Squats Bro
Anabolic Member
I feel for ya. I'm that way too . But I do have strength , can do partials at 415lbs. But you really need to go deep. I cannot because I have no cartiledge in my left knee. If your knees are good do what jbigdog suggested. However, Dorian Yates had a serious hip injury in 1986. He does heavy leg presses & I see no skinny legs on him! But then again genetics does play a major role...
Retired Vet
Your problem IMO is right here in your split...
How the hell can you train back and legs on the same day...
Both of them stress your body to your limits if done right...
There's no way you should be doing them together...
Give them both a separate day and really blast them hard...
Same thing for chest/shouders IMO, should be separate days...
Originally Posted by Jantzen4k
King of Supplements
I agree with this. You can't do those on the same day, give each its own day. You need to do them on seperate days because there is no way you can push each as hard together on the same day.
Associate Member
^ exactly
For specific excercises=
Ass to grass squats, Front squats, SLDL, Conventional DL, Rack pulls, Leg press etc.
Junior Member
i hate to quote it again but i want to make sure that sticks w/ you i bench 315 and i squat the same for 8-9 ..my back has its own day and i split my legs up, i do quads and calves on their own day and hams and bi's on their own day those muscles are just too big to cram together
Senior Member
A$$ to grass squats. Doing partitials only works out your arms when you load up the bar. Work on pumping up your legs. I found that my legs took off when I started doing twenty reps.
A significant factor in growth is getting the blood (and the nutrients it brings) to the area you want to grow. In your split, you pump it all into your back, then say, "just kidding" and pump it into your legs. Not very effecient.
Don't neglect your hamstrings. I use a pyramid to beat the %$# out of them during my leg work out. I also got much better results doing one leg at a time. I found that my left leg was much stronger, so when I was doing my hams laying down, the left did most of the work.
Cool thing about legs is that once you get the pump working for you, they really grow fast 'cause there is so much meat there.
If you can walk DOWN stairs after leg day, you're slacking!!!!!
Anabolic Member
I did not noticed legs/back same day. Mix them different days( as suggested) perhaps 3 days in between. Squats also works the back to some extent
Anabolic Member
this was the first thing that popped out at me. i couldn't imagine doing back and legs on the same day as these are the two days i literally **** near throw up everytime. imo just the sets of heavy 4-6 rep compound movements like deadlifts and squats alone would be too much for me. prioritize your training to gear it toward leg development.
i would switch up leg day to monday as first thing in the week you get it done. i would then wait until all localized soreness has been removed from the muscles, wait another day then hit them again. train calves twice a week for now allowing for the plateau that will come in training that way in time so that you will have the ability in time to add another day. use rep manipulation to build on all facets of your leg development.
Associate Member
Totally agree. Legs are half of your body bro. You should be doing them on a separate day. Squat Squat Squat!!! Make sure you go nice and deep too. Don't worry, the weight will come with it quickly.
Anabolic Nittany Lion
thanks alot guys, im gonna do them 2x a week and squat till i puke
Junior Member
yeah that's the ticket!
Associate Member
Do heavy low to mid rep range full squats. Also it would help alot too to do heavy deadlifts. If you do these lifts long enough and heavy enough you won't have chicken legs for long.
Junior Member
you say that your legs are lagging but you still only train them as much as arms. your legs are half your body while arms are only a small muscle group. i would try to fit in some extra quads and hams somewhere in your program.
Associate Member
If I where you I wuld put legs at first thing in the week, all by themselves, or with a small muscle group, then put back like on thursday. I have to do this because the squats strain my back and my my legs are sore when I do deads.
Banned
dont try for the ego weight. I used to do 3 plates crap form. Decided better, started doing 1 plate perfect form, work up to 2 plates perfect form and now can do 3 plates almost perfect form. Legs have grown big time since then. If you dont do cardio add that in too. Started doing cardio and my legs are staring to look even better.
Junior Member
maybe giving you legs a separate day, and like everyone else said, squat till you drop!
Retired Vet
If you do them right with enuf intensity you only want to train
them once every 6-7 days IMO... The stress of doing heavy and
intense squats will put alot of stress on your CNS can slow your
growth and recovery... More is not always better bro...
Last edited by Jack87; 10-11-2004 at 08:56 AM.
Member
That is correct IMO also. Train them once a week, thouroughly and intense. i had the chicken leg problem. It just takes patience and very hard work...huh, what a thought - patience & hard work...who woulda thought?
T
Member
Oh yeah...
SQUAT TILL YOU PUKE!
T
Associate Member
try 20 reppers .worked 4 me
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