Need help on legs.. please

[frans]

Hi i have been killing my legs , and still no luck.

I start with

Leg press 200kgsx10

190kgsx10

180kgsx10

Standing calf's

65kgsx10 x 3sets

Sqats 100kgsx10x3sets

Please tell me what you all think

Frans

[hrdcor]

I think like all training, your Compound movements ( your exercises that require the most muscle involvment ie, Squats, Leg press, bench press, dead lifts, bent over rows etc) should always be prioritised while your muscles glycogen reserves are at there highest(energy) ie ,first in your programme.This allows you to have the highest available energy reserves for the exercise that you need to be trying to lift your most with!!

With legs Squats are the king of leg growth, then comes leg press,then leg ext, these 3 should form the bases of your quad growth, but DO NOT neglect your hamstrings, the growth and strength of these muscles is vital to your quad development, thus said I would structure my work out as such,

Leg ext 3 sets Light 15 reps

Squats( full) 4 sets, reps 12-6

Leg Press (deep) 3-4 sets, 10-6 reps

Leg ext 3 sets, reps 14-10

Stiff legged dead lift(bar or DB) 4 sets, reps 10-6

Lying leg curl, 3 x sets 12-6 reps

Do calves on a seperate day!!

Heres a tip, legs are a funny muscle group , you train and train them yet they dont seem to change, then all of a sudden BOMB they start to grow and they grow well and relatively fast, this i have noticed seems to happen to all budding muscle monsters, it happened to me and just about all I know , so stick with it, because it will happen !!

[jono]

do squats 1st like hrdcor says

basically i found with my leg training, once you learn to really push yourself mentally your legs will explode.

squats

legpress

front squats

hack squats

sldl

leg curls

basically you can pick a bunch of big compound leg movements, and just keep hitting them every week trying to improve on the last week.

of course all this will mean nothing if your diet is not up 2 par.

edit: i strongly disagree with hrdcor about leg ext being a ex for growth. basically i would never use it. why would you when you can do hacks, or front squats or lunges instead.

also, finding the reps that work for YOU is about trial and error

[ExpensiveUrine]

Hi i have been killing my legs , and still no luck.

I start with

Leg press 200kgsx10

190kgsx10

180kgsx10

Standing calf's

65kgsx10 x 3sets

Sqats 100kgsx10x3sets

Please tell me what you all think

Frans

Honestly? F_ck knows.

Too little information to begin with.

Could be because:

1. You're not eating enough.

-1.a. Protein - Essential Amino Acids.

--1.b. Fat - Essential Fatty Acids.

---1.c. Carbohydrates - Low G.I. dominating most of the diet/High G.I. used post workout.

2. You're not sleeping enough.

3. You're not training enough/too much.

-3.a. You're not using enough total volume to ellicit a training effect. (vice versa)

--3.b. You're not using enough intensity (% of 1RM). (vice versa)

---3.c. You're not using enough Total-volume + intensity to ellicit an optimal training effect required for adaptation. (vice versa)

----3.d. You're experiencing overtraining syndrome.

-----3.e. Your training frequency is whacky.

------3.f. You're not applying principle of overload.

4. Your training programme might not be structured properly.

...Bunch of other shit as well.

How long have you been training?

What is your FULL training programme as of now?

What is your diet like? (total Calories, Pro/Carb/Fat, your maintenance cals?)

What programme did you do before attempting this one? (ie Low volume - High Intensity, Low/Med Intensity - Med/High volume, Linear periodization, Undulating periodization, Conjugate Periodization, Other.)

[frogie2001]

holly shit that is a lot of questions

what i have found with legs is pretty much that. warm up re3ally well with a couple of leg extn not so your tired but warmed

than clock out the squats. 4 sets of around 10, and try to fail on the lastrep of each set

leg press 4 x 10

than hit the hammies

stiff legged

than leg curls

definately keep your calves for anothe day and if you have done this properly youre too fucked to walk down stairs anyway.

the numbe one rule i have found with the legs is to move the ex's aound do squats for 3 weeks than rack squats than front grip squats, than smith machine etc. and most impotant eat and give it time

[Cornfed]

You are going all the way down with your squats, right?