Advancing legs?

Discussion in 'Fitness & Nutrition' started by Merit83, Mar 8, 2006.

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  1. Merit83

    Merit83 Your mama was a snowblower!

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    It seems with my workout, every other body part is gradually increasing strength and size, but my legs are still stuck where they always have been. Are legs just naturally slower developing muscles or do you think I could be doing something wrong. Here is my leg routine for reference:

    Legs & Biceps

    Squats
    1 Warmup Set
    4 x 4-6 5RM
    Leg Press
    4 x 4-6 5RM
    Seated Calf Raises
    1 Warmup Set
    4 x 4-6 5RM
    Lying Leg Curls
    4 x 4-6 5RM
    Standing BB Curls
    1 Warmup Set
    4 x 4-6 5RM
    Invidual DB Preacher Curls
    4 x 4-6 5RM
    Forearm Curls
    4 x 4-6 5RM

    I try to keep my form as neat as possible and hit parallel but I'm still not gaining.
     
  2. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    how are you doing 6 reps with your 5rm
     
  3. lif

    lif New Member

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    dieselweasel style
     
  4. MaineSucks

    MaineSucks OT Supporter

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    Squats
    5x5

    SLDL
    4x8-10

    Hack Squats
    4x8-10

    Lunges
    3x10

    Adduction/Abduction
    3x10 each

    Calves - though I do no direct calf work and have large calves.


    then limp your ass out to the car and want to die
     
  5. Phineas Q Stork

    Phineas Q Stork Active Member

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    Did you actually maxx out on all those exercises?

    In my experience, to get your legs to grow, you gonna get some volume in. Sets with higher reps, like 10-15. If I was only gonna do legs once a week, I'd do something like this, just made up off the top of my head

    Warmup to a set of 20 rep squats
    Leg Press-3x12-15
    RDL-4x5-6
    Seated/Lying Leg Curl-3x12-15
    Calf Bullshit
     
  6. MaineSucks

    MaineSucks OT Supporter

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    and yeah... whats up with the 4-6 5RM?

    5RM... lets break that down

    5 = five
    R = rep
    M = max

    five reps, not six
     
  7. lif

    lif New Member

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    :eek3: My femur would probably launch out of my leg if i tried to do that in one day.

    Still makes me want to try it tho.
     
  8. MaineSucks

    MaineSucks OT Supporter

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    or you could break it up into two days. hammys on one day, quads on the other day.
     
  9. Merit83

    Merit83 Your mama was a snowblower!

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    Every now and then I can, but very rarely do. Sometimes when I finish my 5th rep and still feel some energy I will go for another rep. I know it contradicts the whole 5 rep max, but most of the time it doesn't happen that way.

    edit - Also, sometimes I can only bang out 4 reps. I'm guessing this inconsistency is not a good thing.
     
  10. lif

    lif New Member

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    Yea... thats what im currently doing now

    Tuesdays: Quad Based.
    Fridays: Hammy Based.
     
  11. Merit83

    Merit83 Your mama was a snowblower!

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    I can try this, but I do my deadlifts on back day. Is it okay to substitute something else in there?
     
  12. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    stiff legged dead lifts on back day?
     
  13. Merit83

    Merit83 Your mama was a snowblower!

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    dimel deadlifts
     
  14. TXLBS

    TXLBS New Member

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    Max lifting on all movements every time you train could be your problem. Add some volume and cycle your maxing.
     
  15. Merit83

    Merit83 Your mama was a snowblower!

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    max ot said nothing about this, I'll try adding more reps in
     
  16. GilgaMesH

    GilgaMesH Active Member

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    I'm the opposite way. My legs will grow and grow but my upperbody is a whore.
     
  17. Vailripper

    Vailripper Daywalkers have feelings too.

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    . :wtc:
     
  18. Phineas Q Stork

    Phineas Q Stork Active Member

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    What kind of weight are you using with these? I'd be kinda careful because it's quite easy to mess up your back with them, or at least from what I've heard
     
  19. MaineSucks

    MaineSucks OT Supporter

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    stiff legged deadlifts are a hamstring exercise - keep em there. leg curls arent enough.
     
  20. Merit83

    Merit83 Your mama was a snowblower!

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    warmup is 185, then a 275lb weight acclimation set, then the 4 others are 315 or above. last back day i did 375x4.
     
  21. TXLBS

    TXLBS New Member

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    Following a routine is good and all, but try to use common sense in application. You can't go all out on all movements, every time you train that bodypart...
     
  22. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    ummm dimel deadlifts should be done for 15-20 reps at around 30% of your deadlift weight
     
  23. Merit83

    Merit83 Your mama was a snowblower!

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    Pay me no mind, I'm a retard...

    Not these - http://www.midwestbarbell.com/videos/dimel.mpg

    just a conventional deadlift then? slightly bend knees, pick up weight, straighten back with a little arch backwards, set weight back down on ground, repeat. the kind ronnie coleman does in his 800lb dl video
     
  24. Merit83

    Merit83 Your mama was a snowblower!

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    see, but that's where i thought Max OT was supposed to be different, it says you DO want to go all out, 5 rep max's with a week's rest in between the same muscle group.
     
  25. TXLBS

    TXLBS New Member

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    Shrug. I'm no expert - but training that hard/heavy so frequently (not just the same muscle group, but every total session) has got to be a strain on your CNS and lead to overtraining.
     
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