Legs

[Sqwuidd]

So I struggle with legs In two senses
1- they just don’t seem to grow along with the rest of my body
2- I kinda get bored with training them and find myself dreading leg day bc it’s just not enjoyable (every other workout I do , I love )

Any advice ?
My plan is to start doing them twice per week or to mix them with other body parts 2x a week (so like chest and legs or back and legs etc )

Anyone else experience this ? I’m making it my goal to blow my legs up starting once my next cycle begins (prob aug 1)


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[chadmack282]

What reps & sets do u do?
U have fast & slow twitch muscle fibres in your legs so make sure U have 8-10 rep leg days & 16-20rep legs days.

[Sqwuidd]

What reps & sets do u do?
U have fast & slow twitch muscle fibres in your legs so make sure U have 8-10 rep leg days & 16-20rep legs days.

Usually

Linear leg press 6 sets (2 plates on each side , 3 each side , 4 each side , 3 each side , 2 each side - then burnout w 1 each side )

Leg extensions (6 sets 10 reps) 125,145,165,205,145,125)

Ham extensions (3 sets )95,105,115

Calf ext (4 sets 10 reps) 170,180,200,210

Dumbbell squats(1 DB in my hands and squat to touch elbows to knees) 40,45,50,35 lb dumbbell sets

Usually by now my legs are pretty shot but if I can I do dumbbell bench step ups -2 DB in my hands and stand on bench 1 leg step ups and rotate which leg —3 sets 10 usually

Feel I’m doing a good amount just that my shit doesn’t grow - they’re strong just need to pack in size


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[9TMARE]

Same boat man! I try twice a week, quads only, hams only, drop sets. It’s like they are stuck on stupid. I’m going to try to get these growing as well on my EQ cycle in Aug.
I do know that the majority of us are on our legs or using them daily all the time so in my mind they can probably take/handle a great deal of intensity. I don’t know if that means train them more or longer or what but I’m running out of ideas lol
Have you checked out Seth Feroce on you tube. He’s pretty straight forward and to the point with how he trains.

[chadmack282]

Up the reps for a few weeks 16-20reps.
Then go to 2x/weeks but reduce sets by about 30%. 1st day 8-10reps second day 16-20reps.
In 4-6 weeks U will b able to tell a difference in size. I didnt mention excercise bcuz i am sure u know that but did I mention front squats on Smith machine. Smith machine take a lot of pressure off lower back & allows u to focus on quads.

[Sqwuidd]

Up the reps for a few weeks 16-20reps.
Then go to 2x/weeks but reduce sets by about 30%. 1st day 8-10reps second day 16-20reps.
In 4-6 weeks U will b able to tell a difference in size. I didnt mention excercise bcuz i am sure u know that but did I mention front squats on Smith machine. Smith machine take a lot of pressure off lower back & allows u to focus on quads.

I don’t do regular squats or dead’s
Lower back doesn’t do well w those exercises
I can get Smith front squats going for sure


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[Primemuscle]

Have one day as a quad focused day with one hamstring movement and then the other day hammie focus with one quad movement.

Typically I always start with a single leg extension or leg curl. Like to warm up unilaterally and make sure each leg is firing properly one by one before using them together. And depending on what day it is I’ll superset with with the opposite movement for that day.

For example:
Single leg extensions superset with seated or lying leg curls
4 sets, 15-20 reps

Or

Single leg curl superset with leg extensions
4 sets, 20-25/15-20 reps

From there I’ll move into either single leg presses or leg presses. Depending on the day you can chance stance width and foot place to slightly emphasize targeted area for the day.

So:

Close stance lower on the platform = more quad & adductors activation

Wide stance higher on the platform = more glute, abductors & hamstring activation

From there I’ll go into straight sets of either leg extensions or leg curls depending on the way.

Then I’ll superset machine adductors & abductors.

Then either walking lunges or I’ll do some type of squat. Reason being is my legs are already cooked from the presses and other movements so I won’t have to go super heavy to get a response. Which allows moderate weight with higher reps (15-20) and it’ll be challenging.

To finish of course gotta blast the calves.


Just to note:

I’ll typically do stiff leg deadlifts, deadlifts, leg curls, single leg curls, abductors on hamstring day with one quad movement

&

Leg presses, leg extensions, lunges, bb or hack squats & abductors




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[Cmack053]

The only way your gona break this plateau is the same with any other body part.

You need progressively overload your muscles.
All these dropsets and supersets are just burning you out.

Until i started keeping track of my workouts i had hit plateaus on everything. Now i go up in weight every week unless i dont hit the reps i feel i should hitting.

Its more motivating to see it in front of you and tell yourself im gona grow cause im adding weight this week.

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[Shawn4425]

I don’t do regular squats or dead’s
Lower back doesn’t do well w those exercises
I can get Smith front squats going for sure


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Having similar issues. But for me legg presses Jack my back up. I can still squat without pain in low volume. But I'm having problem getting my strength back up cause I couldn't implement volume comparable to where my max used to be. Then my gym got a pit shark. Love belt squats for heavy ass loads and volume. I also use the Smith machine for split squats. Love that too.and keeps my back in good shape

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[RussianBot]

Yo, I was in the same boat as you - exactly. A few months back, the Mrs and I switched everything up. This is the workout we did throughout our last blast. The 2nd half - weeks 9 - 14 ore heavily leg focused.

Check out the leg days in here and use them as a guide. You have to read the instructions for each exercise though. He might call something 3 work sets when in reality, you are putting in 6 or 8. You'll get gains - I did.

OR hell, do the whole workout. I fucking loved it. Gamma Bomb.pdf

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