over comming bad leg genetics

[JKD]

How many of you have naturally small legs? I finanally made some progress on my last cycle but now that I am off my legs seem to be shrinking faster than the rest of me.

I am 5"9',190, BF around 10-12%.

Leg workout:

squats:
s1:1-12
s2: 1-10
s3: 1-8
s4: 1-6
s5: 1-6
s6: 1-8
s7: 1-10
s8: 1-12

leg extenstion:
s1: 1-10
s2: 1-8
s3: 1-6
s5: 1-8
s6 1-10

Seated leg curls: same as leg extensions for sets and reps

aying down leg curls: same as above for sets and reps

leg press: same as above for sets and reps

Then calves

Any suggestions - keep in mind that I am not a BB so my knowledge of muscle building is limited. I lift to enhance my martial arts - I am sure that advice could help me yeild better results. Your input would be appreciated.

 

[JKD]

bump - come on bro's give me some of that knowledge.

 

[sicklydiesel]

thats alot of sets of squats...damn!..i do one warmup and 4 work sets....you might wanna try hack squats or some front squats...those relly build up my quads..you could also try dropping one of those leg curl exercises and replacing it with stiff legged deadlifts....when i do i stop about 3/4 of the way up and the go right back down...that keeps the stress on my hams instead of ass and back.

 

[Greek Freak]

I would work with more of a rep range variation too. Even though I know your only trying to build size dropping to 5 or 6 reps will still acheive that. The stronger you are too can help, if you build some power then you can do say 315x10 instead of 275x10...the heavier weights will build more muscle if done with the same form.

 

[troybday]

dude, if u wanna build your legs your doing way to many sets, and reps for that matter!!! do 4 sets of 5 reps with as heavy of weight you can get 5 reps with. all your doing is burning out your legs bro. try this for a couple weeks!!!

 

[Dr.X]

Personally, I have had much better luck with high rep (15-20) quad work and med rep (6-8) ham work

 

[genarr3]

Drop the isolation exercises. No leg extentions, no leg curls. These won't do shit for mass.

Squats - There are many different ways you can do this, I'd suggest you try both.
A)3 sets of 20 reps will kill your legs. Do this for 6 - 8 weeks and add 10lbs everytime you get the full 20 out of each set.
B)Heavy. No more then 5 reps for 4 sets, once again going up 10lbs everytime you get all your reps in.

Sumo Deadlifts - Yes, they do wonders for your legs when done correctly. Do 3 sets of 5 reps after you squat.

Hack Squats or Front squats, whatever you prefer. 4 sets of 10 reps.

Stiff legged deadlifts - 3 sets for 10 reps. I don't like going to high on the weight with these cause I'm concerned about damage to my knees.

I personally do a total of 12 sets for my leg workout and it's the only bodypart I train that day. If you do it right it's all you need. Stick with the old school hardcore movements. I've managed to obtain a decent squat with this type of training, 600lbs ass to the floor.

 

[JKD]

Thanks for the insight. As soon as I put it in writting I realized that it was a lot of sets. My leg workouts takes about a 1.5hrs - and I hate every minute of it.

Genarr3 - thanks for the game plan - I am definetly going to try your advice.

 

[drveejay11]

I've managed to obtain a decent squat with this type of training, 600lbs ass to the floor.

You're making my knees hurt just thinking about that --

Maybe just 60 pounds for me

 

[SOLID]

20 rep squats have done wonders for my legs. I have tried everything and they seem to really shock the shit outta them. If you try them start low weight and focus on form, then add the weight when you can perform all 20reps with good form.