Lagging Legs

Greetings

I'm a natural teen eager to absorb as much as possible, so any advice is appreciated.
I've been training for around 3 years now and have made decent gains but this isn't the case for leg development. And no I don't skip leg day! :lol: I currently train legs 1-2 times/week. And it is intense training: squats, leg press, lunges, extensions, leg curls, etc. Different intensity methods used rotationally and diet is good. Should I perhaps increase calories on leg day, foam rolling, training style change? Calve training is usually twice a week, should this increase? (Usually 15-20 sets a workout for calves)
Thanks

Have a look at splitting legs we had a recent topic on it...
Perhaps this will allow you to hammer each muscle individually.
Other than that keep at it, takes time bud.

Kudos for not trying to jump on the sauce train! If you can train legs more than once a week you are not training them correctly. When I train legs I barely recover fully by the next week's session, and I promise you I don't even do half the amount of sets you do. How is your form with these lifts? And do you train to negative failure? Post your training routine and if you want to your current weight used and any other side notes.

Well I don't always train them twice a week. They generally sore for a few days following leg day. I do add negatives(especially extensions) relatively often and always struggle to reach the bottom of the stairs after training. My legs aren't bad from the side but cr@p from the front so hams are decent, but quads bad. My form is good except squats I tend to bend my back too much but still working on it. Got a pretty good mind muscle connection especially with extensions and leg press.
Routine changes but today I did:
Leg Extensions-(5sets with last being 28s)
Leg Curls-(5sets last set pumped partials out)
Squats-(4sets, last was "NO Hesitation set")
Unilateral Leg Press-(4sets, iso hold to finish)
Bulgarian Split Squats-(3sets, last to failure)
Adductor-(3sets with slow eccentric)

*I don't do more than 2 hamstring isolating movements as they're a stronger point

Your weights and rep range? Also your stats?

Welcome and good on you for attending to you lagging body part. I think hit them well and hit them hard once per week. I built them primaryily through Squats, Leg Press, Extension and Curls. I focussed on fewer movments and throwing in any additional movements where necessary. What rep range are you working with in the program outlined above?

Rep ranges aren't set in stone, but:

Squats- 5-10 Rep, 45kg-70kg
Leg Press- 7-15 Rep, 100kg-120kg
Extensions- 5-10 Rep, 30kg-70kg
Leg curls- 6-10 rep, 25kg-70kg
Lunges usually at end with +-15kg a hand for 20 walking reps

Weight: 63kg
Height: 175cm
bf%: +-/5%

I'm by no means an expert when it comes to training. But I did notice a change in my legs a while ago when progress stagnated. It was brought on by increasing my reps to 15 and really moving through the full ROM. Lighter Weights obviously, but if you not a power lifter you don't need to go MOER heavy IMO. Progressive overload is the name of the game

Thinking of maybe doing quads and hams separately or perhaps doing a "compound day" and "isolation day"?

PumpSeeker wrote: Rep ranges aren't set in stone, but:

Squats- 5-10 Rep, 45kg-70kg
Leg Press- 7-15 Rep, 100kg-120kg
Extensions- 5-10 Rep, 30kg-70kg
Leg curls- 6-10 rep, 25kg-70kg
Lunges usually at end with +-15kg a hand for 20 walking reps

Weight: 63kg
Height: 175cm
bf%: +-/5%

Just a thought: More of the same or try something very different.

Although strength & size training methods differ, strength & size are related.
Looking at your weights used vs your body weight, maybe take a 2 step approach.
Focus on strength first then size. (But your form is critical)
Train your legs like a power lifter for 8 - 12 weeks (Max 5 reps on compound movements)
Reduce the overall training volume up the weight & intensity.
But first get your form perfect on squats & deadlifts.
Work on your flexibility, range of motion.

Have a look:

by Layne Norton, PhD

Thanks for input. Maybe I'll have a more powerlifting day and a hypertrophy day and just rotate them.

Power lifting training is good.

suggestion as follows!

first exercise hevay lift 85-100% of 1rm 4 sets 2-3 reps
then the other exercises go for hypertrophy 55%- 85% OF 1RM

remember if you do 3 exercise for example on qauds, you should do 3 for hamstrings and so on.

I think I'm gonna try to incorporate both ideas. Will do a normal leg day with a bit of powerlifting techniques and then a quad day with mainly isolation movements to bring up them lagging quads

Thanks for this Oupiel.
It is a really easy to follow and brilliant video on the anatomy of the squat and I learnt a lot from this.
Have some karma +1

Good on you Oupiel for sharing that, Layne is king and has done a great deal for our community over the years.

PumpSeeker, long before my first ever cycle, I grew tanks for legs with healthy eating and intense regime based on the Max OT program. Our bodies maybe different but that program really worked wonders for me during my late teen years and 20s. On Squats and Leg Press worked 3-6 rep range and at least 98% hit the 6 rep range.

Simple, focussed program and the desire to kick holes in the tar I walk upon and I am undeniably happy with the result. However for my calve muscles, they do not respond to low volume. I love to hit them with reps of 20 or more.

Thanks tylerx, will definitely look into it and give it a go. I've also noticed a slight improvement since lowering my foot position on leg press and Dorsiflexing my feet the whole way of concentric movement

Had a tremendous step forward in discovering my dream set of wheels! I was actually over thinking sh1t, and procrastinating instead of just getting down to business. Stopped blaming my body mechanics as the reason for not going deep enough in squats and since then noticed pleasing results
Must also give Branch Warren a shoutout as his vids got me really amped to go apesh1t. Thanks to ur guys input cause it also helped get the wheeling going... and growing