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legs that wont grow....
- Thread starter marcu_s
- Start date
marcu_s said:
Move the rep range up. Legs are slightly different in that a little higher rep range will produce awesome growth. If you stay low rep and heavy, you'll get the power and strength, but not maximum growth per-se.
train in the 10-15 rep range, back off the weight on the squat by 20% or so and go deep with the squats.
All I know is, if my legs don't burn to the point of real pain, I'm not pushing it hard enough. A little bit higher rep range will allow all the meat(how i think of it) around the thighs to get burned to an oblivion.
When I finish squatting, I can't walk straight for half an hour.
Guardian has huge ass legs and he deosn't train very heavy, so he told me last week.
highlander555
New member
It sounds like you've been doing a pretty decent Bodybuilder's routine. If that hasn't been working for you, I would recommend trying a strength training routine, specifically Madcow's 5x5 program. There are a ton of stickys in this forum over it.
I had the same problem, and out of desperation, I finally made the switch. Afterwards, size and strength seemed to start flying at me from nowhere.
Whatever you do, good luck bro.
I had the same problem, and out of desperation, I finally made the switch. Afterwards, size and strength seemed to start flying at me from nowhere.
Whatever you do, good luck bro.
to add to the other advice here...when you're done training your legs, do some extreme fascia stretching for them. hold a painful stretch for 60 seconds.
Read this post for suggestions: http://www.elitefitness.com/forum/8172551-post29.html
Read this post for suggestions: http://www.elitefitness.com/forum/8172551-post29.html
GymAddiction
New member
i have heard that rippetoes starting strength works great for legs considering u squat 3 times a day.
Good Luck
Good Luck
highlander555
New member
def 3 a week.... a day would just be redonculous 
enigma4dub
Active member
if your legs are lacking and your doing more than squats cut back on the other fluff exercises such as extensions and curls. instead of a leg day incorporate them with your presses and pulls. squat three times a week different percentage of maxes so you don't burn out. read madcow's site, find the training primer. sticky's at the top.
swole
Well-known member
i don't squat heavy for my size and i do a fuckin weird routine
squats - shoulder width stance
135 to warm up
225 to failure
315 to failure
135 to failure
225 to failure
now use a more narrow stance, legs slightly inside shoulders and i start over
mega sets!!
then i do hamstring curls and leg extensions, then go home because i can't walk
squats - shoulder width stance
135 to warm up
225 to failure
315 to failure
135 to failure
225 to failure
now use a more narrow stance, legs slightly inside shoulders and i start over
mega sets!!
then i do hamstring curls and leg extensions, then go home because i can't walk
i could eat more but then the gains would not be much more muscle than
they already are. my chest, back and arms....everything is growing except
my legs and calves.
doing squats every leg day. past paralell....i doing them in a squat rack so im
going down so i almost touch the rack whit the bar.
im doing legs today actully.
ill try this 10-15 rep range today and see how it goes.
thanks guys
they already are. my chest, back and arms....everything is growing except
my legs and calves.
doing squats every leg day. past paralell....i doing them in a squat rack so im
going down so i almost touch the rack whit the bar.
im doing legs today actully.
ill try this 10-15 rep range today and see how it goes.
thanks guys
nzrodney
Banned
Split your legs up into quads on one day then hammies a few days later. You can run calfs each day as they need intense & frequent work to push them beyond their normal capacity. For quads bring in some sumo squats to hit the inside leg & abductors. Mix it up with some smith machine work as well. Super set leg press with hack squats. Thats a killer. For hammies, start out on the seated hamstring press machine to pre burn them out. Then do stiff legs, barbell or dumbbell & finish off on the leg press with your toes over the top of the plate. Rep range can go as high as 20 per set.
sessa
New member
One thing I learned is that my body does not respond well to over training. Less is more.
I do 3 sets of each:
squats or leg press
hack squat or lunge
leg ext
leg curl
then calves.
Hit them hard, like until you can't do another rep.
I don't keep to 1 standard rep range.
For a while I may do leg press 30,20,10
squats 20,15,10
and then another time I might hit them really heavy 6-8-10 reps.
I think legs need to be stimulated in a lot of different ways as we are constantly walking on them.
I do 3 sets of each:
squats or leg press
hack squat or lunge
leg ext
leg curl
then calves.
Hit them hard, like until you can't do another rep.
I don't keep to 1 standard rep range.
For a while I may do leg press 30,20,10
squats 20,15,10
and then another time I might hit them really heavy 6-8-10 reps.
I think legs need to be stimulated in a lot of different ways as we are constantly walking on them.
tha Mad Cow
New member
While i have some avid helpers in this thread how would i best shock my triceps into growth? They are strong but leveling out to a standstill in strength.
highlander555
New member
Guess that depends on what you've been doing in the past for them. What have you been doing the last three months or so that hasn't been working as well as you would have hoped?
tha Mad Cow said:
when I can't get any stronger on an exercise (within a certain rep range), I switch to a different exercise and get as strong as I possibly can on that exercise. Then when I stall again, I find another exercise. You'll get bigger doing that.
tha Mad Cow
New member
Is the desired rep range dependent on the movement? Im sure you have ones that yeilded the best results...
nzrodney
Banned
ceo, I think we are all guilty of trying to effect change without making change in itself. I have definately been guilty of this as far as resistance training is concerned. I agree with your theory of implimenting a change of exercise & or rep ranges/weights to effect change. I am trying to impliment this into my training & have noticed results where in the past I did not.ceo said:
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