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  1. #1
    xXthehulkXx's Avatar
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    legs not growing

    i've tried different approaches to get my legs to grow but no success. my legs are pretty strong and keep getting stronger but they are stubborn and wont grow. as a bodybuilder this is a huge problem because i think my upper body and lower body don't match. i've tried low weight high reps, heavy weight low reps, and all foot positions and stances. also, did 1 time a week, 3 times a week, and currently doing 2 times a week of leg training. i guess my question is am i not gited with genetics for legs or am i doing something wrong?

  2. #2
    AdamGH's Avatar
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    Quote Originally Posted by xXthehulkXx View Post
    i've tried different approaches to get my legs to grow but no success. my legs are pretty strong and keep getting stronger but they are stubborn and wont grow. as a bodybuilder this is a huge problem because i think my upper body and lower body don't match. i've tried low weight high reps, heavy weight low reps, and all foot positions and stances. also, did 1 time a week, 3 times a week, and currently doing 2 times a week of leg training. i guess my question is am i not gited with genetics for legs or am i doing something wrong?
    possibly genetics. tells us your leg routine in excruciating detail.

  3. #3
    Phate's Avatar
    Phate is offline Got Diet? ~VET~ AR Hall of Famer~
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    Quote Originally Posted by AdamGH View Post
    possibly genetics. tells us your leg routine in excruciating detail.
    diet as well, especially during leg day as it should change slightly when doing legs

  4. #4
    xlxBigSexyxlx's Avatar
    xlxBigSexyxlx is offline CHEMICALLY ENGINEERED
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    bump for your routine

  5. #5
    xXthehulkXx's Avatar
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    my diet consists of;
    6 eggs, 1 cup oatmeal, one cup 2% milk (breakfast)
    12 oz chicken breast
    36 oz brown rice
    pre workout 1/2 cup oatmeal and 1 scoop optimum nutrition pro complex
    post workout 1 scoop optimum nutrition glyco maize and 1 scoop procomplex
    4 oz chicken breast 6 oz sweet potatoes (ppwo)
    1.5 tablespoons peanutbutter and 1 scoop casein (before bed)

    leg routine;
    prone leg curls 6 sets 8 reps 180lbs
    stiff leg deads " " 275lbs
    seated calf raises " "225lbs
    standing calf raises" "300lbs
    leg extensions " "105lbs single leg

    squats to or past parrallel 2 sets 8 reps 330lbs
    front squats " ''200lbs
    lunges " "85lbs dumbells

    there you go guys, look it over and give your thoughts about it all.

  6. #6
    ghettoboyd's Avatar
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    its hard to tell your macro intake but it appears you arnt taking in enough protien.also its hard to tell by your workout if your doing enough volume,you didnt list how many sets for each exercise.unless you ment 2 sets each.if thats the case then id say your not.im shure the vets on here can help you better than i.good luck

  7. #7
    xXthehulkXx's Avatar
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    the sets an reps are the quotation marks. i didn't feel like wrighting 6 sets and 8 reps for every line. but, just in case; i do 6 sets 8 reps. squats are 2 regular and 2 front and 2 sets of lunges which equals 6 sets. i rest about 30 sec. to a min. between sets, if that helps out any.
    Last edited by xXthehulkXx; 12-05-2008 at 01:17 PM. Reason: add rest time

  8. #8
    xlxBigSexyxlx's Avatar
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    Quote Originally Posted by xXthehulkXx View Post

    leg routine;
    prone leg curls 6 sets 8 reps 180lbs
    stiff leg deads " " 275lbs
    seated calf raises " "225lbs
    standing calf raises" "300lbs
    leg extensions " "105lbs single leg

    squats to or past parrallel 2 sets 8 reps 330lbs
    front squats " ''200lbs
    lunges " "85lbs dumbells

    there you go guys, look it over and give your thoughts about it all.
    Is this the exact order you do them in also?
    Also, how long have you been on this routine?

  9. #9
    xXthehulkXx's Avatar
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    yes i do them in this order. i started to do this routine twice a week on week 2 right now. my last routine was in similar order but one less set for all and 3 times a week. i change reps and weight every week also.

    example; week 1 is 10 reps, week 2 is 8 reps, week 3 is 6 reps and istead of lunges i do deadlifts, week 4 is 4 reps also do deadlifts. start over after week 4. this method has helped me increase my strength but size is minimal.

    i'm 24, 5'5'', 192lbs, around 14% bf, and never cycled before. hope that this will give you guys an idea of my frame structure.

  10. #10
    Sir Lifts-a-lot's Avatar
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    You have to eat big time to get your wheels to grow. Make sure you are really taking in enough protein and water.

    Also try doing a suicide set of 20 reps at 80% max. This is the only way my wheels will grow.

  11. #11
    xlxBigSexyxlx's Avatar
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    Ever tried doing higher rep squats?
    There is some swole squat routine on here somewhere, which shocked my legs.

    Also, I would do squats first. Keeping them around the last exercise like you have them, you won't be able to go 100% on the king of all exercises

  12. #12
    xXthehulkXx's Avatar
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    i'll give the suicide set a try and see what happens. and, i do hamstrings first because they're my weak point and need to get them to catch up to quads. once in a while i'll do sets of 15- 12reps. thanks for the advise so far, if anyone else has more don't be shy to chime in.

  13. #13
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    agree with the food intake increase and what bigsexy said... do a lil warmup and then hit the squats.... go pretty heavy and mix in some high rep with lighter too, but focus on the big compound exercises for growth.... one other thing that gets my legs growing is a bike.... after a smoker leg workout, hit the bike or spin bike and smoke your ass...

  14. #14
    AdamGH's Avatar
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    Try do your squats first, heavy as possibly with good form. 8-10 reps(warmup sets, then 4 heavy sets). Afterwards, do some dumbbell lunges(4 sets/10 reps). i use 50 lb dumbbells. i would suggest much lighter if you have never done them. i pretty much want to cry on my last couple sets. your legs will be done after that....

  15. #15
    xXthehulkXx's Avatar
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    right now i'm consuming around 4000 cal. around 310g protetin, 470g carbs, and 75g fat. is that not enough even though i'm not using gear. i guess the general concensus is to do squats first, huh. i will go back to my old old routine when squats were always first. i do lunges with 75lbs dumbells, so i feel your pain adam.

  16. #16
    Ronnie Rowland's Avatar
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    Quote Originally Posted by xXthehulkXx View Post
    i rest about 30 sec. to a min. between sets, if that helps out any.
    Right there is your biggest problem! You should be waiting 3-4 minutes between sets when training legs.

  17. #17
    green22's Avatar
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    My legs took off when I started squating ATF, but after 2 years of it my knees couldnt take it. now its just parallel for me, but ATF will get em growing. Give them a shot.

  18. #18
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    I was able to break my latest plateau for leg growth by shocking switching from squats to the leg press every few weeks and also brought calves along by doing them separately from the rest of leg day 2-3 times per week...

  19. #19
    TheKid79 is offline New Member
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    I too have had problems with leg growth? I also do not take any Roids yet! Not sure what to start with?

  20. #20
    xlxBigSexyxlx's Avatar
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    Quote Originally Posted by TheKid79 View Post
    I too have had problems with leg growth? I also do not take any Roids yet! Not sure what to start with?

    Foodadrol is a good start

    take it 6-7 times a day


    works wonders

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