outgrowing my legs - advice?

[leonidas33]

should I stop upper body workouts? change my upper body routine? Do legs more often? What is the best way to catch my legs up with my upper body?

 

[lostinfitness]

Are you working your legs properly, often enough? Genetics has a big part in leg development. I have naturally humongous legs and ass so I never had that problem. What is your workout like on your upper compared to your lower?

LosT!!

 

[xrsist]

whats your leg workout look like? how often do you train legs?

 

[leonidas33]

Are you working your legs properly, often enough? Genetics has a big part in leg development. I have naturally humongous legs and ass so I never had that problem. What is your workout like on your upper compared to your lower?

LosT!!

well i think i am screwed when looking at the gene pool here... but besides that, i do legs every 4 days... in between I do upper body (the basic chest/tris, back/bi's, shoulders)... i try and take 1-2 days off per week... I will spend the same amount of time on legs as i do an upper body part (about 1 hour)... my upper body just responds sooo much better than legs... Squats are the base excersise for my legs even though my knees ache on occasion...

btw, i am 6'3" 193lbs... my legs are long and skinny... if I could get them in proportion I could probably add another 20lbs easy to my total weight...

whatcha think?

 

[st8grad]

Cue the high rep squats suggestion.....

How about trying sumo deadlifts or sumo squats? Maybe box squats so you can throw more weight on the bar. Hack squats are good. You could try and do overhead squats and see if the balance factor can shock the muscles into growing. So basically do squats, front squats, or hack squats first and then do overhead squats.

 

[leonidas33]

Cue the high rep squats suggestion.....

How about trying sumo deadlifts or sumo squats? Maybe box squats so you can throw more weight on the bar. Hack squats are good. You could try and do overhead squats and see if the balance factor can shock the muscles into growing. So basically do squats, front squats, or hack squats first and then do overhead squats.

ok thanks... will try those... i did do bulgarian deadlifts the other day and had an unusual "good sore" feeling in my hamstrings when I was done... I just gotta find the right exercises I think... thanks for the suggestions...

 

[Acela]

SLDL for hamstrings IMO...heavy, heavy weight, low reps and impeccable form

 

[holy ghost]

frontsquats work wonders for quads
squat 5x5 for big legs
15 rep minimum for calf exercises

 

[samoth]

Look into Westside Powerlifting or Metal Militia techniques.

If your lower back is lagging, your squatting ability will as well. Chain-suspended good mornings can help out in this regard.

Also, don't neglect volume. Bring your total set count for various squats during a workout to around 25 or so.

Vary your leg position. Close-stance squats hit the quads and glutes real well, and wides help with the hams and inner thighs.

If you have the money or access to a glute-ham machine or reverse hyper, take full advantage of them.

If you're having problems locking out, get 60-70 pounds of chains and/or some jump stretch bands. Even if you don't do specific dynamic effort days, you can still utilize them when doing heavy triples, doubles or singles.

Lots of people regurgitate the standard workouts you see in any gym or fitness center. Sometimes your body will respond with less conventional training exercises. Give zercher squats a try, dimel deads, box squats of various heights, CSGM's of various heights, overhead squats, GHR's, RH's, one leg squats, belt squats, incline squats, saftey bar squats, lateral roll squats, uneven squats, inverse curls, pull throughs, behind-the-back deadlifts... experiment and find what works for you!

 

[b_light]

My legs are just the opposite. Heavy squats followed by leg press till failure (get a spotter so you can bang out a few more reps till your legs just die). If you can barely walk to the locker room then you know you did it right, other wise your not training hard enough.

 

[DJ_UFO]

should I stop upper body workouts? change my upper body routine? Do legs more often? What is the best way to catch my legs up with my upper body?

start posting first your current leg routine.

 

[crazyjoe]

Look into Westside Powerlifting or Metal Militia techniques.

If your lower back is lagging, your squatting ability will as well. Chain-suspended good mornings can help out in this regard.

Also, don't neglect volume. Bring your total set count for various squats during a workout to around 25 or so.

Vary your leg position. Close-stance squats hit the quads and glutes real well, and wides help with the hams and inner thighs.

If you have the money or access to a glute-ham machine or reverse hyper, take full advantage of them.

If you're having problems locking out, get 60-70 pounds of chains and/or some jump stretch bands. Even if you don't do specific dynamic effort days, you can still utilize them when doing heavy triples, doubles or singles.

Lots of people regurgitate the standard workouts you see in any gym or fitness center. Sometimes your body will respond with less conventional training exercises. Give zercher squats a try, dimel deads, box squats of various heights, CSGM's of various heights, overhead squats, GHR's, RH's, one leg squats, belt squats, incline squats, saftey bar squats, lateral roll squats, uneven squats, inverse curls, pull throughs, behind-the-back deadlifts... experiment and find what works for you!

Great advice. Hopefully he knows what your talking about.

 

[raider187]

I got pretty lucky with my parents... Check out Nelson Montana's calf routine, I did it for the first time today, and I'm hooked. I know people who work their calfs everytime they're in the gym, but I'm not sure I agree with that.


Holy Ghost is on the money about front squats, they will def help you add size if done properly.

Post your leg routine up and I'm sure you will get some good feedback.

 

[ALIN]

should I stop upper body workouts? change my upper body routine? Do legs more often? What is the best way to catch my legs up with my upper body?

prioritize your legs for Awhile in your training focusing on leg size and power.

 

[Pat_McCrotch]

maybe squat low enough so you tea bag the floor

 

[redtopp06]

do some barbell lunges as well. heavy but keep it safe. heavy on deads, although its a back workout you legs will get nice workout as well. heavy and slow on leg curls and extensions, make them legs burn on each rep. i pause when doing leg extensions