Routines for building massive wheels.

[matt.be]

Since my arm is bung and I probably wont be able to begin training it for another 3 months im looking to to use this time to focus on my quads hams and calfs.

Routines ive been looking at:

Smolov Heavy squat routine, involves squating up to 4 times a week and seems pretty intense. Has a powerlifting focus.

Layne Nortons programme Multi excercise leg routine involves one heavy day 5x5 and one light day (12-15 reps, not taken to failure).

Bill Star/ 5x5 Squating 3 times a week 5 sets of 5 reps (note i wont be doing the other excercises that form part of this programme, eg bench/deads).

Also to note is that for the first month on so i'll pobably be doing hack squats as i wont be able to stabilise an olympic bar with my bung arm yet.

Anyone givn any of these a go, what were your results?

Any other suggestions?

Cheers,

Matty

[Gasp]

Smolov Heavy squat routine, involves squating up to 4 times a week and seems pretty intense. Has a powerlifting focus.

"Smolov" must be a bachelor of fuckwittery if he reckons you`ll make consistant gains that way. Your world would come crashing down fairly quickly if you`re not recovering between workouts.

[goinhard]

The theory behind smolov is sound, has deloading weeks etc.

Those programmes will give you stronger legs but reps upwards of 15 are proven size adders.

[Gym rat]

or reps in the 35 to 50 rep range as well plus you get a mean pump and look some old dude who lots there zimmer frame when leaving the gym

[ThePman]

Smolov is a loading cycle intended for use by Olympic weightlifters, and it's only meant to be used once or at most twice a year. That's the point of a loading cycle, to briefly overstimulate the body to create larger gains, but yes it is far too stressful to use full-time.

If you're just after bigger legs, then just up your working volume a little, between squat variations and single-leg exercises like split squats and step-ups. The specific program doesn't really matter, since everything you listed (more or less) covers that.

[big MAC]

I've done stuff like Smolov and programs that had me back squattin 2x a week and front squatting 4x a week. They can be done, but not by beginners. As Pman said, they're not meant to be year long staples in your routine.

Big wheels... I'd probably just kill my legs once a week, starting with heavy squats and then going to fronts and maybe leg press/sled pulls. Then the other day do a 5x5 squat routine and some hamstring stuff.

No need to overthink, just go for it.

[matt.be]

Cheers boys.

Ill give two times a week a try, one high volume quad day and one heavy quad ham and calf day. Well see how they handle it and adjust if need be.

Time to bring the pain :twisted:

[samoan_muscle]

or reps in the 35 to 50 rep range as well plus you get a mean pump and look some old dude who lots there zimmer frame when leaving the gym

We're talking full range of motion, ass to grass squats here GymWat. Not your little sissy squats.

[boostinggtir]

or reps in the 35 to 50 rep range as well plus you get a mean pump and look some old dude who lots there zimmer frame when leaving the gym

We're talking full range of motion, ass to grass squats here GymWat. Not your little sissy squats.

GR goes ass to grass now days.

[big MAC]

Cheers boys.

Ill give two times a week a try, one high volume quad day and one heavy quad ham and calf day. Well see how they handle it and adjust if need be.

Time to bring the pain :twisted:

I like you. You seem to have a working brain and common sense.