legs,weak,small,workout

**icedudez** · 06-12-2005, 02:05 PM

i am about 6 ft 190lbs 10 % b/f give or take...i have been training quite a long time, im now doing 5 days a week, training my legs though i used to neglect them and they r considerably smaller than the rest of me, should i train them twice a week,say sat & wed,spaced out?

**chest6** · 06-12-2005, 02:43 PM

I would still train them once a week..but if you are beginning to train them you probably could get away with training them twice a week. If your muscles are used to training and you have been a lot of training experience I would stick to once a week, but this doesn't seem to be the case. Someone correct me if I'm wrong.

**icedudez** · 06-12-2005, 02:56 PM

most of my muscles are used ot being trained but no so much my legs so there lagging in all aspects,

**Pump_30** · 06-13-2005, 08:18 AM

You just have to beat the shit out of them....go hard and intense

Squats
Leg Presses
Hacks
Leg extension/Leg curls

I always made sure my wheels never got neglected.....I see it everyday in my gym young kids blasting through arm and delt workouts but have no idea what a squat rack is....sad

Good Luck....squat till ya puke baby

**tretch187** · 06-13-2005, 09:03 AM

Use Swole's routine once a week.

Post your diet and have it ripped apart....to make it the best possible for your goals....

Done.

**HOLLYWOOD** · 06-13-2005, 10:02 AM

just start hittin em religiously and they'll eventually catch up

**icedudez** · 06-13-2005, 11:21 AM

my gym doesnt have a squat rack, i know u can do it oin the smithy. u want my diet... okay....

4 meals a day of chicken and brown rice
1 meal a day of a health cereal with protein shake and fruit
1 meal a day of pasta whole wheat if i have it and a weight gainer and maybe 1 or 2 other meals if i have time,snack kinda meals

**icedudez** · 06-13-2005, 11:22 AM

and obv protein after my workout... it comes to a lot of cals a day, n sum days il have alitre of low fat milk as im trying 2 bulk up

**Jantzen4k** · 06-13-2005, 11:24 AM

high reps to get them growing.

do 1-3sets of hack or sled @50reps

**icedudez** · 06-13-2005, 11:44 AM

50 reps! u serious!

**tretch187** · 06-13-2005, 11:54 AM

Seriously, do a SEARCH for SwoleCat's leg routine. Check the diet section for help on the diet.

Jake

**icedudez** · 06-13-2005, 12:01 PM

okay ive posted in diet forum n ill look for the leg routine,thanks.

**Jantzen4k** · 06-13-2005, 01:05 PM

Originally Posted by icedudez

50 reps! u serious!

yes.

youll get a great pump and legs will grow, i promise.

**tretch187** · 06-13-2005, 01:26 PM

And why exactly is a great "pump" good? Its nice and all, but pump don't mean squat

**HOLLYWOOD** · 06-13-2005, 02:11 PM

Originally Posted by tretch187

And why exactly is a great "pump" good? Its nice and all, but pump don't mean squat

they do have their place, a pump will help stretch the muscle facia, thus making it easier for the muscle to expand and hypertrophy

**HOLLYWOOD** · 06-13-2005, 02:12 PM

and helps bring more nutrients carried in your blood stream to the muscle being trained and also helps with recovery in doing so

**tretch187** · 06-13-2005, 02:26 PM

Isn't the process of weightlifting itself a shortening of muscle fibers?

Which would be the reasoning of why you warm up instead of stretch before lifting....

Not stating this as an answer....looking to learn