Leg Training Tips

Howzit Guys

Need some tip or help on this :oops:

I was hit by a car at the age of 5. impact was the knee's left side took most of the brunt and crushed both knee caps

Was wheelchair bound for 6 months as they had to replace the caps :blush:

anyways, i'm now flat footed and knock kneed :whistle:

So my left leg is my weaker body part and it shows, you can visibly see the one is thinner than the other from top to bottom :dry:

I don't use the excuse I have bad knees that's why I don't squat, I do squat mostly on the smith as it focuses more on the actual muscle, I also squat free weight but heaviest is about 90-100kgs

I cant go all they way down to parallel on heavier weights as when I reach the bottom my knees feel as if they are about to explode... I shit you not

If I squat too heavy (150kgs 3 Rep Max) my knees are fucked for a couple of days with serious aches and pain, also a tad swollen around the knee area

Another problem is been flatfooted I tend to use push up using my toe and not the heel, I have studied the Ben Pakulski video on squatting to try improve and even used a 5kg to stand on under my toe area so that its slightly raised

I need help guys, I want to build better looking legs and hit them as hard as possible twice a week, I have now even incorporated doing a 5 set squat the last 10 min of training every day, I alternate between squats and extensions to try hit them even harder

My leg days are

Tuesday (quad dominant)

leg ext

1x 10 - 10 sec rest
1x 20 - 20 sec rest
1x 30 - 30 sec rest
1x 40 - 40 sec rest
1x 50 - 50 sec rest

hack squats

5x 20 starting @ 40kgs adding 10kgs on every set

5x 20 Smith Squats @ 60 going up to my body weight - I literally feeling like I'm dying at the end of this

5x 20 Leg Press @ 120kgs adding a 20kg plate each side on every set

- Superset walking lunges 10 steps per leg carrying 10kg barbells

End off with Leg Ext again

4x 10 reps 50 kgs then drop to 25kgs and bang another 10 :ohmy:

Thursday (hams dominant)

5 x 20 lying leg curls 30kgs

- superset barbell stiff leg dealifts (12 reps @ 30kg's)

5x 20 wide stance smith squats @ 60kgs working up to body weight

5x 20 leg press wide and high @ 120 kgs adding 20 kg plates on every set

End off

5 x 20 Seated leg curls (10 reps Full ROM and 10 reps half ROM)

- Superset Adductor machines 20 reps @ 40kgs

I do calves Mondays (after chest), wednesday's (after shoulders) and sundays (after arms)

1x 10 - 10 sec rest
1x 20 - 20 sec rest
1x 30 - 30 sec rest
1x 40 - 40 sec rest
1x 50 - 50 sec rest

Do leg extensions and hack squats and leg press single legged IE one leg at a time but force the weak leak to do the same weights and reps as the strong leg but perfect form that is all I can say. High reps high volume low rest to boost the intensity

I've tried this method as well, usually doubling up the work on the left leg, still battling to put on mass

tweaked wrote:

Code:

Do leg extensions and hack squats and leg press single legged IE one leg at a time

I've tried this method as well, usually doubling up the work on the left leg, still battling to put on mass

Where are you genetically gifted? , good, bad, chest, legs, arms, where?

Shoulders and back show more depth thickness, chest a bit flat but been hammering that using a different style of training so its coming up

Cant really say I'm genetically gifted by any means, grew up doing stupid things and that really stunted my natural growth

Wish I "grew" up earlier than only at 30+