Wheels are pathetic, upping work to 2 x's Week

Discussion in 'Fitness & Nutrition' started by ACLdestroyer, Jun 30, 2008.

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  1. ACLdestroyer

    ACLdestroyer OT Supporter

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    So far this is my plan. Can anybody tell me if this is gonna be overkill?



    Mon:
    Squats 5x5
    Leg Press 4x12
    Straight Leg DL 4x8
    Leg Extensions 3x12
    Walking DB Lunges 3x12steps
    (various Calf Work)


    Fri:
    Box Squats 4x8 (maybe sub for hack squats)
    Good Mornings 5x5
    Split Squats 4x8
    BB Step Ups 3x8
    (Various Calf Work)


    My idea was for Monday to be more of a ME day and Friday to be a little lighter weight or more Dynamic. Still trying to work it out.

    My legs are so far behind. I work em hard once a week but they just wont grow. Chicken legs run in my family but I gotta break through somehow.
     
  2. Pringles

    Pringles New Member

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    Sorry I'm not of help, but I'm just here to leech. I have chicken legs and once a week isn't cutting it either. Me being 6'4" also helps to bring out the flamingo in my lower body. Will be using this once you get some thoughts on it!
     
  3. Jam_Master_J

    Jam_Master_J New Member

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    Why dont you train your quads seperate from hammies. That's what I do and it works for me.
     
  4. TZ

    TZ Banned

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    you can write out all the routines you want but in the end it just comes down to how hard are you pushing yourself and how hard are you willing to work. you gotta go hard on every set and every exercise..this is something i personally find extremely challenging and always am trying to overcome
     
  5. jokka

    jokka OT Supporter

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    high rep squats are pretty fucking hard imo. i dread doing them even though i do it once a week.
     
  6. y1997

    y1997 Made in the U.S.S.R.

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    .
     
  7. macro

    macro New Member

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    work the pump instead of the weight. 5x5 can produce significant hypertrophy but it is a CNS oriented regimin.
     
  8. deadbolt

    deadbolt New Member

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    i see nothing wrong with that. there are lots of people that squat 3+ times a week.
     
  9. Mike McDermott

    Mike McDermott It's evolution, baby. OT Supporter

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    yeah but they aren't bodybuilding
     
  10. grimstone

    grimstone magic murda bag OT Supporter

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    if it builds up your legs who cares. muscle is muscle
     
  11. deadbolt

    deadbolt New Member

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    werd
     
  12. Sylva

    Sylva New Member

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    Not with that kind of volume in each workout.
     
  13. deadbolt

    deadbolt New Member

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    he can drop some of that stuff to replace them with more squats
     
  14. NUDES

    NUDES New Member

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    what do you squat now and what did you squat 6 months ago
     
  15. Mike McDermott

    Mike McDermott It's evolution, baby. OT Supporter

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    well training like that will take away available CNS reserves that could be utilized for training other body parts
     
  16. Neo22

    Neo22 OT Supporter

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    I think that 5x5 is a waste. I also don't think you need to hit legs 2x a week. Hit them once and hit them hard, if they don't grow you fail.
     
  17. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    i would do higher reps but i'd still hit em 2x a week
     
  18. Jam_Master_J

    Jam_Master_J New Member

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    low rep and heavy unleash the quadzilla. Maybe one high rep set for icing on the cake.
     
  19. retorq

    retorq What up bitch??

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    Leg curls??
     
  20. Jeff Merr

    Jeff Merr Elite Member

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    :werd:
     
  21. ACLdestroyer

    ACLdestroyer OT Supporter

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    Typical last set for me in an 8 rep routine would have been 255 x 8.

    Now its probably 265 x 8.



    My progress is not good. I have a lower back injury that I refuse to address. Just trying to work through it.
     
  22. ACLdestroyer

    ACLdestroyer OT Supporter

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    Understood. My leg pump is never epic.



    Not always the case. Genetics man, genetics. Im not saying my leg day was perfect but I was pushing myself hard.


    I think I'll try something like this. Thanks Jam.
     
  23. ACLdestroyer

    ACLdestroyer OT Supporter

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    So far I fail. Thats why Im trying to up the load.
     
  24. NUDES

    NUDES New Member

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    well my opinion is that you just need to get stronger. if you have only added 10 pounds to your 8 rep max then that is not good in 6 months

    i mean if you go from squatting 255 for 8 to 400 for 8 you will have bigger legs, end of story. address your low back and get stronger or remain the same size.
     
  25. ACLdestroyer

    ACLdestroyer OT Supporter

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    Solid advice that Ive been trying not to hear. One thing youre always good for. Thanks.
     
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