Playing catch up..........

[BG]

Im ready to dedicate 75% of training time to my legs, the other 25% keeping upperbody pump. Now, will legs broken up into hams and quads, training each once a week be good enough, or should I add a third day maybe of heavy squatting also? I interested in exercises and routine ideas, how long to do this. Im also going to run winny/primo before summer (along with my trt of test/deca/gh), should I wait or run this while doing this. I was thinking to, maybe I should run something like drol, to try to get them to swell and stretch. Anyway whats your ideas.Thanks.

[MFT81]

as far as what aas to use when I dont know,

but i would keep it to twice a week, you dont want to overtrain and reduce gains.

congrats on sacraficing yourself to better development.

i should do the same.

[BG]

as far as what aas to use when I dont know,

but i would keep it to twice a week, you dont want to overtrain and reduce gains.

congrats on sacraficing yourself to better development.

i should do the same.

Dont let it go to long.

[Mealticket]

if you're doing entire leg workout then train once every 3 days, ir breaking it up into quad and ham then train each 2x a week.
i train quad mon,thurs, ham on tues/fri

...u want some big ass 28"+ size legs thats what you gotta do.

[BG]

if you're doing entire leg workout then train once every 3 days, ir breaking it up into quad and ham then train each 2x a week.
i train quad mon,thurs, ham on tues/fri

...u want some big ass 28"+ size legs thats what you gotta do.

Damn, I was trying only going to the gym 3 days, Ive been doing 4 and wanted to slow down a bit, Ill think about 4 , thanks for the response.

[Hellmaskbanned]

Right now I can only work Legs and Abs from an injury. Working legs on no set days, just when I feel recovered. Could be as little as 2-3 days rest to 4-5 days.
I'm currently doing,

Stationary bike 5 minute ( warm up knees )
Stretch Legs ( 15 minutes )
Smith Machine Squats 1x20/2x12/3x10/4x?/5x? Going heavier each set
Leg Presses / 4 sets / Heavy low as possible
Calve Raises / 6-8 sets
Leg Extensions / 4 sets / Superset with leg curls
Leg Curls / 4 sets / superset
Stretch legs (15 minutes)
Some days end with bike

^
Seems to be working well for now (alot of exercises from what I'm used to in the past). Legs 28 1/2 cold veins in upper leg + calves. Also had tendon removed from hamstring 2 1/2 months ago so coming back strong.

Will be changing this to squats, front squats, leg presses , leg curls, calve raises, soon. LOVE front squats.

[bpm1]

Right now I can only work Legs and Abs from an injury. Working legs on no set days, just when I feel recovered. Could be as little as 2-3 days rest to 4-5 days.
I'm currently doing,

Stationary bike 5 minute ( warm up knees )
Stretch Legs ( 15 minutes )
Smith Machine Squats 1x20/2x12/3x10/4x?/5x? Going heavier each set
Leg Presses / 4 sets / Heavy low as possible
Calve Raises / 6-8 sets
Leg Extensions / 4 sets / Superset with leg curls
Leg Curls / 4 sets / superset
Stretch legs (15 minutes)
Some days end with bike

^
Seems to be working well for now (alot of exercises from what I'm used to in the past). Legs 28 1/2 cold veins in upper leg + calves. Also had tendon removed from hamstring 2 1/2 months ago so coming back strong.

Will be changing this to squats, front squats, leg presses , leg curls, calve raises, soon. LOVE front squats.

this is my routine, minus the stationary bike.i think its very effective, i get sore almost every week and i'm still seeing strength gains. i'm @ 28" but still looking for the veins, LOL. im cutting so hopefully in the next month or so ill see them. if this doesnt get those wheels going i dont know what will. now if i could get my upper body stacked like yours, hmm.. still working on that! GL and tear it up!

[Hellmaskbanned]

this is my routine, minus the stationary bike.i think its very effective, i get sore almost every week and i'm still seeing strength gains. i'm @ 28" but still looking for the veins, LOL. im cutting so hopefully in the next month or so ill see them. if this doesnt get those wheels going i dont know what will. now if i could get my upper body stacked like yours, hmm.. still working on that! GL and tear it up!

The cuts will come , just keep the diet & workouts consistant. It's not rocket science, you gotta just do it week after week and you will get there. Yep, that routine is pretty good.
But one thing I gotta add.

FREE WEIGHT SQUATS!!!! I hate smith machines, but thats all I can do.

[MuscleScience]

I would stay at twice a week with the legs. Even thought they are a large muscle group they require a lot of energy and time to recover and heal. Another thing to is that when splitting between hamstrings and quads you have to remember that the Long head of Biceps femoris, semimembranosus and semitendinosis not only are flexors of the lower leg but also act as powerful hip extensiors since they originate off of the ischial tuberosity of the lower part of the hip and are controlled by the tibial nerve, basically giving them the same function. So in actuality when you squat or leg press, not only do you hit the quads but you also hit those three muscles as well.

[BG]

Right now I can only work Legs and Abs from an injury. Working legs on no set days, just when I feel recovered. Could be as little as 2-3 days rest to 4-5 days.
I'm currently doing,

Stationary bike 5 minute ( warm up knees )
Stretch Legs ( 15 minutes )
Smith Machine Squats 1x20/2x12/3x10/4x?/5x? Going heavier each set
Leg Presses / 4 sets / Heavy low as possible
Calve Raises / 6-8 sets
Leg Extensions / 4 sets / Superset with leg curls
Leg Curls / 4 sets / superset
Stretch legs (15 minutes)
Some days end with bike

^
Seems to be working well for now (alot of exercises from what I'm used to in the past). Legs 28 1/2 cold veins in upper leg + calves. Also had tendon removed from hamstring 2 1/2 months ago so coming back strong.

Will be changing this to squats, front squats, leg presses , leg curls, calve raises, soon. LOVE front squats.

Are you on anything? Now you do a straight leg routine, not broken up into Hams vs quads? Be reading and for max growth they say to break them up. As far as front squats, you do free weight, smith machine or machine. I go to a decent gym, we have donkey machine , front squat machine, maybe Ill just use them. Thanks for the reply.

[BG]

I would stay at twice a week with the legs. Even thought they are a large muscle group they require a lot of energy and time to recover and heal. Another thing to is that when splitting between hamstrings and quads you have to remember that the Long head of Biceps femoris, semimembranosus and semitendinosis not only are flexors of the lower leg but also act as powerful hip extensiors since they originate off of the ischial tuberosity of the lower part of the hip and are controlled by the tibial nerve, basically giving them the same function. So in actuality when you squat or leg press, not only do you hit the quads but you also hit those three muscles as well.

Ok so you say 2x, I hear what your saying. My hrt is Test150mgs/Deca100/8iu's post wo so I recover well. Im going to whip up a quick idea of rountine.

[BG]

Monday- Front extensions (single leg)
Front squats machine
Legs press
Calves

Wednesday- Rear extensions
Donkey squats
Calves

Friday- Just heavy squats


Lets see what we can work off of this basic idea here, remember though I wouls like to squeez in 2 upper body exercises in to retain my pump. What would you guys add in???Oh ya, definitly have to have deads or my lower back hurts from squatting. Thanks I appreciate it.

[bpm1]

The cuts will come , just keep the diet & workouts consistant. It's not rocket science, you gotta just do it week after week and you will get there. Yep, that routine is pretty good.
But one thing I gotta add.

FREE WEIGHT SQUATS!!!! I hate smith machines, but thats all I can do.

yeah i do free weight squats, thats all ive ever done. i dont like the smith for anything really, at least i havnt found anything yet.

[IBdmfkr]

You're going to lead to over training even with a 2day split if you work your legs properly. Not to mention your upper isn't really that far advanced to your lower so by doing this you will be hurting your overall development by trying to isolate legs. I've tried both and prefer a 1day/wk leg routine with 1-2days off afterwards for rest and rehabilitation.

Check out a couple of my Leg threads I have floating around BG and run through them with full intensity and lemme know how they go?

Hams don't require nearly as much work as Quads in most cases if you are hitting the right movements with proper form.

Don't worry too much about how much weight you're pushing until you can hit the full range of motion and really feel the mind/muscle connection to get proper contractions.

[BG]

Heres a different leg pic. Also nothings better then a big bowl of fruit and oatmeal after work, and a nap with my man biggie .

[IBdmfkr]

Quads have good thickness, after these new pics I'd have to say your Hams are much weaker than your quads. Maybe incorporate slow/heavy SLDL's to your routine.

[BG]

You're going to lead to over training even with a 2day split if you work your legs properly. Not to mention your upper isn't really that far advanced to your lower so by doing this you will be hurting your overall development by trying to isolate legs. I've tried both and prefer a 1day/wk leg routine with 1-2days off afterwards for rest and rehabilitation.

Check out a couple of my Leg threads I have floating around BG and run through them with full intensity and lemme know how they go?

Hams don't require nearly as much work as Quads in most cases if you are hitting the right movements with proper form.

Don't worry too much about how much weight you're pushing until you can hit the full range of motion and really feel the mind/muscle connection to get proper contractions.

Sounds good, thats what Ive benn doing, Friday is legs with sat/sunday off. I think maybe I just need to be more dedicated to them, while training with less intensity on the upperbody. Ill check your threads and pull some ideas. Thanks for the reply.

[PROTEINSHAKE]

when I first got back into training legs after my ACL replacement, I started light with squats to the floor(provided my knee would allow it) & worked my weights upward & the heavier I went I was forced to do more of a box squat b/c of my knee...now my knee feels pretty good & I have basically dropped the weight down to about 65% of my max "quality" squat & have really noticed a great improvement in overall size & cutness...I really focus on getting down as far as my knee will allow & on my last 2 sets I do pauses at the bottom til failure... I am finally getting my legs back & its only been 5months of leg work..Like MFKR said....full range of motion is more important than the overall weight....I do more sets to make up for the total weight.

[BG]

Ok, to be honest I just dead for reps on a raised stand.


I do...

145 for 20 to stretch
225 for 12
315 for 8 to 10 then
315 for 5-8.

This is about 75% of my capability, I also do them on tuesday with back, should I do them with legs, before /after? Doing them on tuesday seems to prepare my lower back for friday squats.

[BG]

when I first got back into training legs after my ACL replacement, I started light with squats to the floor(provided my knee would allow it) & worked my weights upward & the heavier I went I was forced to do more of a box squat b/c of my knee...now my knee feels pretty good & I have basically dropped the weight down to about 65% of my max "quality" squat & have really noticed a great improvement in overall size & cutness...I really focus on getting down as far as my knee will allow & on my last 2 sets I do pauses at the bottom til failure... I am finally getting my legs back & its only been 5months of leg work..Like MFKR said....full range of motion is more important than the overall weight....I do more sets to make up for the total weight.

How many reps per set and how many sets? I never go to heavy, 6 reps is the least I do.

[PROTEINSHAKE]

How many reps per set and how many sets? I never go to heavy, 6 reps is the least I do.

well right now that I'm show preppin I'm tryin to get em more ripped up & its working...15reps x 6-8 working sets after getting warmed up.

[BG]

well right now that I'm show preppin I'm tryin to get em more ripped up & its working...15reps x 6-8 working sets after getting warmed up.

Hmmm 6 to 8 sets, Ive never done more the 4.

[MuscleScience]

Careful with the deads what ever you do dont do them and squat on the same day. Deads are a excellent workout for the hamstrings because at the top of the movement is nothing but hip extension.

[BG]

Careful with the deads what ever you do dont do them and squat on the same day. Deads are a excellent workout for the hamstrings because at the top of the movement is nothing but hip extension.

Your definitly right, or atleast it wouldnt work for me.

[IBdmfkr]

Sounds good, thats what Ive benn doing, Friday is legs with sat/sunday off. I think maybe I just need to be more dedicated to them, while training with less intensity on the upperbody. Ill check your threads and pull some ideas. Thanks for the reply.

No reason at all to train with "less" intensity on upper body days, that doesn't make sense bro, the only thing that will result in is causing your upper body to shrink due to the lack of weight/intensity being used causing your body to look more "balanced" which IMO it already does.


Who told you your upper was way ahead of your lower? Because it isn't that much of a difference.. you just need more overall size and to bring up certain weaker parts (I told you them via PM).

[BG]

I dont know I have a small leg phobia, I really want to show next winter and I know thats my weak link and would like to keep symetry right on. Im almost thinking of running drol for 3 weeks while devoting gym time to my legs.

[IBdmfkr]

Your legs aren't going to grow in any kind of noticeable proportion in a 3wk span.. it takes months and years to develop great legs.

You know that BG. Keep doing what you're doing, it's obviously working. Just makes small changes in exercises or foot placement to hit the weaker areas.

[BG]

Your legs aren't going to grow in any kind of noticeable proportion in a 3wk span.. it takes months and years to develop great legs.

You know that BG. Keep doing what you're doing, it's obviously working. Just makes small changes in exercises or foot placement to hit the weaker areas.

Thanks pal, I appreciate your help tremedously.

[Random]

Whats up BG!

just stoppin in...i like training legs with a partner simply because i can get more driven that way, anyway my best routines have always included heavy front squats, followed by regular squats high rep-15-20 reps, then heavy leg presses;

i always separate quads with hams because my quad routine is pretty taxing and i think i can get a better focus with each on their own day...keep us posted on your progress man!

CD

[BG]

Whats up BG!

just stoppin in...i like training legs with a partner simply because i can get more driven that way, anyway my best routines have always included heavy front squats, followed by regular squats high rep-15-20 reps, then heavy leg presses;

i always separate quads with hams because my quad routine is pretty taxing and i think i can get a better focus with each on their own day...keep us posted on your progress man!

CD

See I think Im having that problem, I cant totaly train my legs in on day, I dont make it all the way through. If you dont mind, whats your split look like?

[Random]

See I think Im having that problem, I cant totaly train my legs in on day, I dont make it all the way through. If you dont mind, whats your split look like?

Not a prob man, currently it looks like this

M- chest am, shoulders Pm
T-off
Wed-biceps
th-triceps
f-off
sat-quads
sun-back/hams/calves

its working good ill probly change here in another couple wks..

CD

[BG]

Not a prob man, currently it looks like this

M- chest am, shoulders Pm
T-off
Wed-biceps
th-triceps
f-off
sat-quads
sun-back/hams/calves

its working good ill probly change here in another couple wks..

CD

Thats the way to train, you in school?

[Random]

Thats the way to train, you in school?

Yea...not is school man...

CD