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Help!

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lombardi727

New member
Hate to say it but I have horrible genetics in my legs. They refuse to grow. I have been bodybuilding for about 3 years now and my upper body is just so much bigger. Anyone have any advice or a good program? Anyone else have this problem?

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lombardi727 said:
Hate to say it but I have horrible genetics in my legs. They refuse to grow. I have been bodybuilding for about 3 years now and my upper body is just so much bigger. Anyone have any advice or a good program? Anyone else have this problem?

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Click to expand...

Squat bro, and heavy.
I never trained legs when I started training. Recently started em... I can only squat light. But the gains when you eat and squat religiously is great. Try a strength routine to get some power, then drop into hypertrophy range for a few months, then repeat :) if you put in the effort, they'll grow bro.
Check strong lifts 5x5 program. Then something like German volume... You'll grow
 
Agree ^^ my legs were the biggest when worked up from 12 down 6 reps heavy as possible with each set using good form slightly breaking parallel and then once a month strip set it and they will grow and u will puke... True story
 
Squats squats squats and then when you hate legs day do squats.
No simple way.
Do legs twice a week. E.g. Squats+general leg workouts Monday then leg press+general leg workouts Friday
Now you aren't going to be able to walk properly for a couple weeks but after a month the pain will ease and in 6 months your legs will have transformed.

Number one rule with squats:
Ass To The Grass

Many different types of squats so switch it up every 3 weeks


-------------------------------------

Pain is weakness leaving the Body
 
I agree with legs twice a week but one day I focus on quads and the other on hams and calves. It keeps me focused and enables me to put 100% into each muscle group. R.o.m. is super important. Especially with legs. U want to get that good deep stretch in. Your legs are primarily made up of type 2a muscle fibers. (Meaning they are fast twitch strength fibers that also have endurance) So to fully work them u do need to use some heavy weight, but u also need to aim for a bit higher reps. Def. nothin lower than six. I usually don't drop below eight and try to almost always go for twelve to fifteen reps. (You want to reach failure at whatever Target rep u are going for) Legs were at one point the weakest parts of my body and are now one of my strongest. I hope these few tips can help u!

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Thanks so much everyone! I do switch between leg press and front squats one day and then squats the next time. I will definitely have to look into that type of training and find a couple programs to follow! I've been trying to build up my strength by squating heavier 6-8 reps to parallel.

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i only do squats.. I do them FULL RANGE OF MOTION. as far as I can squat w/ good form and 0 weight is how far I go on my last set of my last rep. Dont be afraid to get stuck at the bottom.. its gonna happen. Just know what to do. I only squat w/ bumper plates and just dump em
 
Wow that sounds intense! I think because of my genetics I really need to do a few exercises per workout. I researched and came up with this:

5x5 squats
4x6-8 stiff leg deadlifts
3x6-8 extensions
3x 8 hammy curls

How does this sound for the strength phase? Would it be over training??

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I do squats leg press and lunges on the same day if Im feeling strong.

Barbell lunges are my favourite straight after doing squats.


-------------------------------------

Pain is weakness leaving the Body
 
Squat deep, deadlift and then squat some more.
 
So how about this:
On Monday:

5x5 of squat
4x6-8 stiff leg deadlifts
4x8 barbell lunges or DB (alternate)
4x8 hammy curls

On Friday:
5x5 squat
4x6-8 leg press
3x6-8 extensions
3x8 hammy curls

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My personal opinion is thats too much volume per workout and too many worthless exercises. Get rid of extensions/presses and curls. Try romanian split squats instead of lunges.
 
Zyglamail said:
My personal opinion is thats too much volume per workout and too many worthless exercises. Get rid of extensions/presses and curls. Try romanian split squats instead of lunges.
Click to expand...

You may be right however I feel like I need some isolation exercises in there. I could be wrong. But I also think it may be over training. Any other opinions?


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Zyglamail said:
My personal opinion is thats too much volume per workout and too many worthless exercises. Get rid of extensions/presses and curls. Try romanian split squats instead of lunges.
Click to expand...

Bro his legs aren't that strong yet so I'm assuming his core is going to be very weak also, Romanian split squats are a more advanced exercise he needs to start with the barbell lunges to build core strength and start the Romanian split squats in the latter.
IMO anyways the Romanian split squat is a hard exercise for a novice doing legs

Right now keep it simple and keep it heavy the more advanced leg workouts can come later once your legs are stronger and core is stronger too. Leg strength is a lot to do with core strength also


-------------------------------------

Pain is weakness leaving the Body
 
I still say split them up and do a quad day and ham day. It cuts down on the volume per muscle group (I think doing the whole leg twice a week can easily become overkill) If you work them right u won't be able to do two full leg workouts a week. Just my opinion. Keep it simple is right but don't over do it is even more important.

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Do leg extensions to prexhaust like 4x50. Then squat till you puke. Something like 3x8 for strength followed by 3x30. Do leg press 2x100. The idea is to almost have to crawl out the gym feeling like your gonna puke. You should be at full muscle failure on every set. This is not for the faint of heart or those suffering from vaginitis.

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Ya I can rep out about 225x10 on squats and leg press I can do about 550x10. ^^^^ that workout sounds awesome and trust me I AM GOING to get them bigger no matter what so I'm willing to do that. That's not overkill though for 1 workout??

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joeblow12345 said:
Do leg extensions to prexhaust like 4x50. Then squat till you puke. Something like 3x8 for strength followed by 3x30. Do leg press 2x100. The idea is to almost have to crawl out the gym feeling like your gonna puke. You should be at full muscle failure on every set. This is not for the faint of heart or those suffering from vaginitis.

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Click to expand...

This sounds awesome but is it overkill for just 1 workout?

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joeblow12345 said:
Do leg extensions to prexhaust like 4x50. Then squat till you puke. Something like 3x8 for strength followed by 3x30. Do leg press 2x100. The idea is to almost have to crawl out the gym feeling like your gonna puke. You should be at full muscle failure on every set. This is not for the faint of heart or those suffering from vaginitis.

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Click to expand...

That's a he'll of a workout broski! That's over 500 reps for the workout. You can have the biggest bull balls in the gym and still had a hard time with this one.....ima try it :D
Might need an addadicktome procedure after this one. Lol. I can do it i can do it I can do I can do it.
 
If you want giant wheels you have to pay the price. This can be done if you work towards it. Its not something you would do every training session but its a good way to spark new growth. Try it and tell me your legs wont grow. Plain and simple everyone is capable of growing muscle on their legs. I see people all the time say my legs just wont grow, no they will but its not easy. It takes intestinal fortitude to put your body through hell and ask for seconds. The main idea is to push yourself to absolute failure on every work set. This should only be attempted by hardcore individuals not posers with vaginitis.

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im not a fan of the puke = great workout = only way to workout.. just not my thing.. if it works for you go for it.

ive had great success just doing 5x5 on squats every 5-7 days. But I go heavy.. by that I mean well.. check this.. how often have you failed on a set of bench press.. or needed a spot.. or on military press... or deads.. or any other exercise. also most of the compound movements are very easy to do the full range of motion. while most people do not squat this way. I always squat full depth. always. my warm up body weight squats are as deep as my last set. and im not afraid to fail or get a spot on squats. or do spotted reps.

So I think the problem a lot of people have with squats is not volume its intensity and range of motion. go hard and go deep and dont be afraid to get stuck in the hole and have to dump it..
 
Judo Tom said:
im not a fan of the puke = great workout = only way to workout.. just not my thing.. if it works for you go for it.

ive had great success just doing 5x5 on squats every 5-7 days. But I go heavy.. by that I mean well.. check this.. how often have you failed on a set of bench press.. or needed a spot.. or on military press... or deads.. or any other exercise. also most of the compound movements are very easy to do the full range of motion. while most people do not squat this way. I always squat full depth. always. my warm up body weight squats are as deep as my last set. and im not afraid to fail or get a spot on squats. or do spotted reps.

So I think the problem a lot of people have with squats is not volume its intensity and range of motion. go hard and go deep and dont be afraid to get stuck in the hole and have to dump it..
Click to expand...

I agree totally ,intensity is most important. Most people dont understand the mindset of balls to the wall Intensity.

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i do squats for 90% of my leg work.

here and there ill do lunges

I do front squats w/ cleans about once a week.. give or take.. maybe

and of course I do deads.. my deads are very 'hammy' so its not all lower back
 
lombardi727 said:
You may be right however I feel like I need some isolation exercises in there. I could be wrong. But I also think it may be over training. Any other opinions?


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why do you think you need isolation exercises?

Isolation exercises should be used to target specific lagging muscles. You just stated your legs are small, so hit the whole leg, front, rear and your ass. Growth comes from stimulation, compound movements cause the most stimulation and in addition to direct muscle stimulation cause systemic changes and hormone release that isolation exercises do not. If your not an advanced lifter specifically working on symetry I think its a waste of time and energy that should be put into exercises that give you the biggest bang for your buck.
 
Last edited:
Hit_the_weightS said:
Bro his legs aren't that strong yet so I'm assuming his core is going to be very weak also, Romanian split squats are a more advanced exercise he needs to start with the barbell lunges to build core strength and start the Romanian split squats in the latter.
IMO anyways the Romanian split squat is a hard exercise for a novice doing legs

Right now keep it simple and keep it heavy the more advanced leg workouts can come later once your legs are stronger and core is stronger too. Leg strength is a lot to do with core strength also
Click to expand...

We will have to agree to disagree on this. Im not claiming the exercise is simple, but no exercise is if good form is your goal. Im also not stating he should start with a weight beyond his ability, perhaps that means just bodyweight, perhaps light dumbells. But anyway you slice it, this is an awesome exercise that hits the posterior chain in a fashion that squats dont for many and builds some serious glute mass/strength.
 
lombardi727 said:
Got it. So you guys do just squats?? No other exercises??

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I do squats and deads usually 2 x's a week, one heavy one for speed. I am also a fan of high rep leg press it makes your legs massive. I also do glute ham raises religiously. In my opinion its the best exercise for the posterior chain. I also do good mornings, front squats, hypers both regular and reverse, one in a while hack squat.

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Thanks a lot guys. I was just thinking isolation exercises for muscle seperation but I guess I should worry about size first. I deadlift on back days like once a week. So I think ill train legs twice a week first time doing heavy squats and lunges and then the second time doing high rep leg press. Front squats and some stiff leg deadlifts? Sound good? I appreciate all the help

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lombardi727 said:
Thanks a lot guys. I was just thinking isolation exercises for muscle seperation but I guess I should worry about size first. I deadlift on back days like once a week. So I think ill train legs twice a week first time doing heavy squats and lunges and then the second time doing high rep leg press. Front squats and some stiff leg deadlifts? Sound good? I appreciate all the help

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Click to expand...

The hips and legs are a pretty complex group of muscles, some you cant actually even target like the VMO. To see separation you need mass everywhere and to lower your BF. If you have the mass you will have the separation, its just a matter of being able to see it..
 
Right I totally understand. Thanks for all the help guys ill definitely start some more intense training!

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Supp Bro:

if you want other excercises other than squat. Fall in love with the fucking leg press. Both versions, vertical ( laying fully on yur back) and incline ( legs pressing atg an incline). Also so dumbell squats, jus as if your swuating but hold dunbells in your hands and bend at the knees.(not dead lifting) SQUATTING.

Lying legs curls as well as standingleg curls are greatif you have back problems. Reverse Hack squats are fucking great if you want to gain insane strength. Barbell lunges ( stationary) with dumbells andinthe squat rack is the boss for total unilateral leg development. Find someoneinyour gym who can show you ald fashion sissy squats, holding a barbell plate in fron your chest as your roll back and squat down. In no time you would have some beautiful fucking wheels.

peace

CT
 
Thanks a lot man. I don't have access to a vertical leg press but I definitely will do the rest of that!

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my buddy tricked me into doing an oldy but a goody... squats with a full ROM and a 6 sec controlled negative...

not something I would want to do all that often but definitely wrecked me up good..

in 2 weeks we are going to do this fun challenge:

try to squat your bodyweight 100x in 3 sets.. each set you must fail at the bottom.. you cant just stop..

and i think only 5 mins in between sets... its definitely not impossible but no matter what if you do 70 or 140 reps you will be wrecked for a few days
 
Judo Tom said:
my buddy tricked me into doing an oldy but a goody... squats with a full ROM and a 6 sec controlled negative...

not something I would want to do all that often but definitely wrecked me up good..

in 2 weeks we are going to do this fun challenge:

try to squat your bodyweight 100x in 3 sets.. each set you must fail at the bottom.. you cant just stop..

and i think only 5 mins in between sets... its definitely not impossible but no matter what if you do 70 or 140 reps you will be wrecked for a few days
Click to expand...

Ah that reminds me, a guy was showing us something recently.... Spiking growth exercise for squats... 5 seconds controlled down, 10 up. 10x3 sets. Ow ow ow :( the lactic acid builds so bad hahahah. Can't imagine the 3 sets of pure failure though, mentally taxing much haha :)
 
it definitely builds toughness which is one of the main reasons we do it.. more important maybe.. maybe.. for athletes.. but everyone will benefit from the lesson. having 2-3 good friends yelling in your face will help and will show you how much deeper you can go sometime when you refuse to fail.

its a great fun time.. you wont need to train legs again for a week easy if you go nuts
 
Sounds good! Today i did legs and did:

5x5 squats increasing the weight where the last set was at 245lbs and I BARELY got 5.
3x10 barbell lunges (each leg)
3x10 DB stiff leg dead lifts

It was killer!

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Hey man post some pics.
We wanna see our advice pay off bro ;-)

Btw your legs are strong doing that weight that is above average!

-------------------------------------

Pain is weakness leaving the Body
 
I know its above average for strength but if u look at me I look like a muscular pirate walking around on peg legs hahaha but honestly

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Just an update if anyone is curious yesterday was my second leg day this week and I did 2x100 of leg press. It took everything in me and it killed!! Couldn't even flex my quads. Then I did 3x10 of still leg deadlifts

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I have read all the posts in this thread. Here is what I do and it works. Squats, Squats and more squats. Back Squats, Front Squats, Hack Squats, Box Squats and Jefferson Squats. Do the compound exercises and forget the isolation exercises until you get some size going on. If possible do the squats in a power rack. Then if you get stuck and have to dump the weight you wont get hit when it bounces.
Another thing, superset the squats with jumping squats, no weight on the jumping squats. Dont worry about how much weight you can lift just work to failure after a good warm up. The rep scheme that works best for me is to do 8 reps and work up week by week and when I get to failure at 12 reps I will add weight and start at 8 again.
Here is a simple yet effective leg routine based on squats.
Back Squat 4x8 (4 sets at 8 reps) Failure on the last set. pyramid style
Leg Press 4x8
Hack squats 4x8
After that you can add what ever you like or call it a day. Its only 12 sets but your legs will be toast. You can also add in some wide and close stance work, if you can . Oh and dont forget to streach after the leg work out.
 
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