Help: Huge upper body but small lower body

[SG2009]

Been doing squat, leg press, deadlift but still my lower is small compare to upper i.e. chest, bacl, bicepts..

Advice needed.

thanks

[MuscleScience]

Post up your workout maybe we can see what your doing wrong/right.

[Narkissos]

How long have you been training?

What's your frequency and volume of lower body work (as compared to upper-body work)?

Bump for your workout, as MS requested.

[SG2009]

thanks fellows. Am doing well 4 now. My form is improving. My focus is pretty much better than before. No more distraction like before. I workout 3 days a wk, sometime 5wk. My Diet is clean upto 4000 calories most of the time. Been off-cycle for almost 2 yrs. If anyone of u could point me to a program that could get me a "diamond shape calves" I think I will be in a right direction. thanks for showing concerns.

[SG2009]

up !!!

[baseline_9]

respond to post 2 and 3

include exercises, sets, reps, rest

People need to know what ur doing so give us an insight to your current routine (Whole body would be good)

[cerealkiller326]

Post your routine like mentioned above. Leg is one thing I can brag about. Lunges Ronnie Coleman style Dude, and lots of ice time for Hockey.

[dec11]

legs dont build as fast as upper body

[Sir Anabolic]

I see this all the time at the gym. For some reason guys don't want to train legs! You should hit them with some high volume, since they're a huge muscle group.

[Sir Anabolic]

Try this if you're fairly experienced:

Leg Extensions - 4 sets (8-12 reps)
Squats - 4 sets (6-10 reps)
Leg Presses - 4 sets (6-10 reps)
Hack Squats *High & Wide* - 4 sets (6-10 reps)
Lying Leg Curls - 4 sets (6-10 reps)
Standing Calf Raises - 4 sets (10-15 reps)
Seated Calf Raises - 4 sets (10-15 reps)

My bread and butter leg workout.

[songdog]

To much leg work.No wonder you are wearing them down.

[cerealkiller326]

Try this if you're fairly experienced:

Leg Extensions - 4 sets (8-12 reps)
Squats - 4 sets (6-10 reps)
Leg Presses - 4 sets (6-10 reps)
Hack Squats *High & Wide* - 4 sets (6-10 reps)
Lying Leg Curls - 4 sets (6-10 reps)
Standing Calf Raises - 4 sets (10-15 reps)
Seated Calf Raises - 4 sets (10-15 reps)

My bread and butter leg workout.

Songdog is right, that is too much, I roughly do 3-4 routine with 4 sets. I only do reps to 8 max. I jump rope or jog 5-10 minutes to warm them up. Lately I try to do more plymotrex and explosive movement, eg. Jump squats, and sprints.

[Sir Anabolic]

To much leg work.No wonder you are wearing them down.

Not too much for me bro. Of course I wear them down, that's my goal.

[dec11]

Try this if you're fairly experienced:

Leg Extensions - 4 sets (8-12 reps)
Squats - 4 sets (6-10 reps)
Leg Presses - 4 sets (6-10 reps)
Hack Squats *High & Wide* - 4 sets (6-10 reps)
Lying Leg Curls - 4 sets (6-10 reps)
Standing Calf Raises - 4 sets (10-15 reps)
Seated Calf Raises - 4 sets (10-15 reps)

My bread and butter leg workout.

waay too much

[SG2009]

Try this if you're fairly experienced:

Leg Extensions - 4 sets (8-12 reps)
Squats - 4 sets (6-10 reps)
Leg Presses - 4 sets (6-10 reps)
Hack Squats *High & Wide* - 4 sets (6-10 reps)
Lying Leg Curls - 4 sets (6-10 reps)
Standing Calf Raises - 4 sets (10-15 reps)
Seated Calf Raises - 4 sets (10-15 reps)

My bread and butter leg workout.

thanks for the advise, Sir_Anabolic, I will try those and some jump rope as also suggested. Thanks fellows.

[t-gunz]

SG2009 if you follow this program. it will just make you not walk for more than a week and you will just quit it.

thats a brutal leg workout lol

[Sir Anabolic]

Lol.

[MuscleScience]

Been doing squat, leg press, deadlift but still my lower is small compare to upper i.e. chest, bacl, bicepts..

Advice needed.

thanks

If your training to improvement in a particular sport then there needs to be some slight modifications. Working with power athletes is my bread and butter. Give more info and I am confident I can help

[SG2009]

Thanks fellows for all the feedback. I found a workout program that I'm currently following for the next 8 wks. It encompasses the above exercises and rope jump but at variation of sets, reps, and weight. I'll update on the progrsss at the end of the 8th week. Thanks SG2009

[Stephen73ta]

My legs always got stronger but never really put on size until I started hitting a higher rep range on squats and leg press. I usually pyramid down on both something like 15, 15, 12, 10, 8. It helped me. Might work for you. Good luck!

And to put on any size on your calves you have to really beat them up. try 8 sets of 15 and really focus on your range of motion and contract hard. 2 or 3 second holds. It will really burn but you'll see results. Not to mention mix up your footing when you do it like toes out, in and straight.

[CMB]

32 sets of legs? I would be in a wheel chair.

To the OP, the best way to increase size for any body part is to hit them twice as normal.

For instance, this is my routine.

Day 1: Bi's and tri's
Day 2: back
Day 3: chest
Day 4: legs
Day 5: Shoulders and traps

If my legs were lagging, it would be something like this.

Day 1: Legs
Day 2:...
Day 3:...
Day 4: Legs
Day 5:...
Day 6:...

(btw, ... represents another body part.)

And you would hit them every 3 days. Plenty of time to recover too.
Just something you should consider.