No Gain for Legs?

[n8ive_stylez]

I've been working out for roughly 3 years now, when I started I wwighed in at 135lbs, after about 8 months of working out I jumped on my 1st cycle, (sustanon and Propanate) for 8 weeks it jumped me from 145lbs to 185lbs but I lost probably 20lbs in water weight fter that and pretty much stayeed the same size since then. Well the cycle only filled out my upper body, I had a leg work out and still do but I see no gains in my legs. My workout consists of.
Squats - 4 sets 135lbs-350lbs working up 6-8 reps
Quad Extensions 4 sets heavy weight 8 reps
Hamstring Curls 4 sets heavy weight 8 reps
Calf Raises- calves suck so not alot of weight but alot of reps.

What am I doin wrong? My upper body keeps gaining size but my legs don't do shit.. It's ridiculous..

Thanx alot.
N8ive_stylez

 

[psychedout]

Drop the extensions and curls and squat twice per week instead. Hows the form also? That could be part of the problem?

Also, with a 350 squat, you sure your legs are lagging?

 

[n8ive_stylez]

Drop the extensions and curls and squat twice per week instead. Hows the form also? That could be part of the problem?

Also, with a 350 squat, you sure your legs are lagging?

My form is still a bit unstabel whenI do free squats but I'm on a ship out in the middle of the ocean right now so I have to resort to a smith machine so I can't be doin too bad..

For my 350 squat I'm not saying my legs are weak I jus say that they don't get any size, it's strange I do alot of weight with skinny legs..

I'll take your advice and try out squats twice a weak and dropping the exts and curls. Should I do a heavy routine or U think or go for reps?

Thanx
N8ive.

 

[sweed]

when u squat do u go down to a 45 degree angle then back up.... if you not going parellel then you wont be gaining much. also since you doing 6-8 reps you could switch it up to 10- 12 reps. I like doing leg presses after squats , sometimes my final set with like 6-7 plates on a side, i do a bunch then take a plate off, do as many as i can, take a plate off, and so on till i get to 2 plates on each side... talk about a workout.
btw i can't stand it when someone puts on 315 and goes down like 2 inches and back up.... ATF bitches!

 

[n8ive_stylez]

Sweed.. I got a good squat, I do go down past 90 deg. not too much farther after that cause I've heard bad things there.. But is 90 deg. not enouph?? And I'm not in the gym for amatuer hour so I'm not goin down for a 2in. squat either.. it's funny to watch though..

Thanx man.

 

[sweed]

Sweed.. I got a good squat, I do go down past 90 deg. not too much farther after that cause I've heard bad things there.. But is 90 deg. not enouph?? And I'm not in the gym for amatuer hour so I'm not goin down for a 2in. squat either.. it's funny to watch though..

Thanx man.

lol... we call our school gym Amateur Night sometimes, lol its a good time sometimes... But 90 degress is def good.

 

[Chambewy20]

Can you superset anything, sometimes pure exhaustion can spark some growth and if nothing else, change from the norm.

Also on the smith squats, do you put your feet way out in front of you, sometimes this will help as well.

 

[n8ive_stylez]

Can you superset anything, sometimes pure exhaustion can spark some growth and if nothing else, change from the norm.

Also on the smith squats, do you put your feet way out in front of you, sometimes this will help as well.

On the Smith Machine I usually keep my feet roughly 12'' in front of the bar so I have a clean 90deg. angle when I go down.. I do change up my routine once a month or so and do some front squats and leg extensions on different machines.. I'm gonna give this pyramid workout a try that Swiss laid down for me..

Thanx alot.

 

[Chi town]

Looking at your original post, the routine looks too basic. Ya gotta switch it up as with any other body part. My advice would be to try some variations of the compound movements....belt squats, shrug bar squats, etc. Vary your stance under the smith to hit your legs from different agles. If u have a leg press on the ship, use that with varied stances as well. It also might have a lot to do w/ your rep range. Some guys' legs grow from using a low rep range, and some get better results with a high rep range on legs. Good luck.

 

[Gigantasor]

How long have you been running the same routine? It may bee in line with what Sweed was saying that you need to shake things up a bit.

I would recommend focusing on your form and really jump the reps up for about 8 weeks. Try running as heavy weight as you can handle for 20-25 reps on everything. Throw lungs in there to work the legs a bit extra and make sure you pre-exhaust with an intense extension session prior to your heavy press. Do a few sets of seated ham curls as well. This will help build a bit of a buffer for everything else.

These things will help bring fluid into the legs and prime the joints to move a bit more freely. It sound like you may be a hard gainer with your legs, that is alright. It just means you will have to play with a few different styles to find what works for you.

Also, you said you are on a ship. How is your diet? How is your protein intake? You body need the fuel and material to build new muscle. I'm sure you know this. It will take time, food, and a lot of hard work to gain size in your legs but if you put the effort in it will come.

Personally, I get good gains quick with my legs. I'm lucky there I guess. But I have tried a lot of different styles of lifting and a ton of different routines. The method I mentioned above has helped me get through a lot of sticking points.

Your weights will drop a bit but the goal is to get the weights high again as you keep your reps up. That way when you go back to your 10-12 reps per set you will have noticed a strength gain as well. It works. A lot of the pros are using similar methods.

One last thing, try not to over train. Stimulate do not annihilate. 3 exercises should be enough at 4 sets of 20-25. You should be smoked.


Just some thoughts.

Gig

 

[n8ive_stylez]

Gig, thanx alot for your input I'm about to head up to the gym right now and throw some weight around for awhile I wanted to get some good replies on this post and think you and Swiss have some good training tips.. My diet on the boat is pretty shitty, U ever try dog food?? or food labeled "not for human consumption" yeah well that's what's on the plate everynight "Go Navy" right.. lol.. But I do have a adaquete amount of protein onboard and usuallyl go for about 200-250 grams of protein a day, that's including tuna and all other foods.. I'm tryin to put on weight right now so I eat like 5-6 times a day.. My upper body is seeing real good gains but like I said before, legs are suckin dude.. I'm gonna give this workout a try and hopefully I'll see some gains here in the next couple of months.. Thanx alot fellas..

N8ive

 

[n8ive_stylez]

Alright Jus got back form the Gym and WOW.. My legs are giving out every couple of steps, been awhile since that happened, I guess my body was jus used to holding weight and not doing reps.. Well here was tonight's routine
SQUAT:
135lbs - 25
155lbs - 25
185lbs - 25
205lbs - 20
225lbs - 15

4 sets of Single Leg press with 100lb plate on each side for 25 reps each set..

My legs are hurting fellaz.. Damn near fell down like 3 flights of stairs tryin to get back to my shop.. Thanx alot for all inputs but I think I found a workout that'll keep me busy for awhile..

Once again
Thanx
N8ive..

 

[Madcow2]

This is the Smolov Squat Cycle:
http://www.elitefitness.com/forum/showpost.php?p=4610310&postcount=107

Also look at how the squat is handled in this program (Bill Starr 5x5 - the squats are the foundation here):
http://www.elitefitness.com/forum/showthread.php?t=375215&page=1&pp=20

Either of these results in some massive hypertrophy especially for the lower body (and the whole body). The Smolov is considered by some the holy grail of squat programs (very very hard). The 5x5 example is fairly similar if you examine the layout of 4 weeks of loading, deloading, then reloading again.

Obviously a smith is inappropriate but it might do you some good to see how very successful programs handle the squat. It is not as simple as going into the gym with a program of sets/reps and working hard (at least not for anyone who is an experienced lifter).

If you are unsure why programs are layed out like this then reading a few of these links on dual factor training will likely provide some massive insight into how the overwhelming majority of elite athletes have been trained around the globe for a long time now.
http://www.elitefitness.com/forum/showpost.php?p=4497678&postcount=13