lacking legs

Hey all. I seem to have a problem with getting my quads and hams to grow as quickly as my glutes. Anyone have tips to help rectify this?

My leg routine was:
A2G squats 4 sets 8-15 reps
Deep leg press 3 sets 12-20 reps
Extension 3 sets 10-15 reps
1 drop set starting at the same weight I got 10 reps
Lying leg curls 3 sets 8-15 reps
Lying leg curl 21’s 3 sets
Lately I've started doing the extensions first for pre exhaustion. Also, I’ve excluded walking lunges since that made the glutes grow even quicker.
Any suggestions?
Thanks guys

are you splitting the workouts? Try that if not. And that is a poes load of volume, well imo.. I would drop the reps to a more conventional, and recognized, muscle hypertrpohy range of 8-12.

Or you could try 5x5 or max-ot range of failing at 6.

CHAPEL wrote: are you splitting the workouts? Try that if not. And that is a poes load of volume, well imo.. I would drop the reps to a more conventional, and recognized, muscle hypertrpohy range of 8-12.

Or you could try 5x5 or max-ot range of failing at 6.

Agree with Chapel split your workouts, you are doing way too many reps, since Dj split my leg workouts I noticed serious changes in my quads and hammies, I had none before. Go Max-Ot, drop 21's and do some stiff leg deadlifts and lunges.

Ok so I’m going to split the workouts. I’ll do that for a month or 2 and keep track of results then switch over to max-ot for 2 and see which works better for me. The reason for the higher reps is because I’ve experimented with different rep ranges and my legs seem to respond a little better at the higher end. Also are there any other exercises or tweaks to my current ones that would exclude the glutes a bit more?

Quick hijack:

@ Koe007: Bud if you show your current avatar pic together with the 1st pic you posted on the forum nobody off this forum will believe you :lol: Not even in magazines (which is mostly bullshit) have i seen such metamorphosis. You alien buddy!

On the topic: Unfortunately legs are one of those bodyparts that just struggles to adapt and takes forever with lots of hits and misses. Friend of mine have been focussing on legs for yonks and nothing seems to happen. Did a shitload of excersices with rediculous reps. He basically halved it to about 4 or so leg excersizes with 6-10 reps and his legs started changing dramatically.

ABC01 wrote: Quick hijack:

@ Koe007: Bud if you show your current avatar pic together with the 1st pic you posted on the forum nobody off this forum will believe you :lol: Not even in magazines (which is mostly bullshit) have i seen such metamorphosis. You alien buddy!

On the topic: Unfortunately legs are one of those bodyparts that just struggles to adapt and takes forever with lots of hits and misses. Friend of mine have been focussing on legs for yonks and nothing seems to happen. Did a shitload of excersices with rediculous reps. He basically halved it to about 4 or so leg excersizes with 6-10 reps and his legs started changing dramatically.

What happened to your friend only supports what I believe in... That doing it the right way is much more effective that just bashing at it until you drop....

ABC01 wrote: Quick hijack:

@ Koe007: Bud if you show your current avatar pic together with the 1st pic you posted on the forum nobody off this forum will believe you :lol: Not even in magazines (which is mostly bullshit) have i seen such metamorphosis. You alien buddy!

On the topic: Unfortunately legs are one of those bodyparts that just struggles to adapt and takes forever with lots of hits and misses. Friend of mine have been focussing on legs for yonks and nothing seems to happen. Did a shitload of excersices with rediculous reps. He basically halved it to about 4 or so leg excersizes with 6-10 reps and his legs started changing dramatically.

Thanks ABC appreciate it. Its true with legs Genetics play a big role but find what works for you and stick with it.

Thanks for the input guys. I'll decrease the volume from tomorrow. Hopefully this corrects any problems

Heretic47 wrote: Thanks for the input guys. I'll decrease the volume from tomorrow. Hopefully this corrects any problems

Yes but don't skimp on the weight and form now... remember, your leg muscles are used to constantly carrying and moving weight, so to bring change the intensity should be quite high...

No worries Thunderbeast. I rarely compromise form for weight. I always try and increase reps or weight a little each week. Time to get REALLY dialed in again.

Heretic47 wrote: No worries Thunderbeast. I rarely compromise form for weight. I always try and increase reps or weight a little each week. Time to get REALLY dialed in again.

Thats it, you know there are only a couple of leg exercises that really work...

Those that make you scream...
Those that make your head want to explode...
Those that make you want to pass out...
Those that make you pray for it to stop...

make sure you include one of each...

Split Hammies and Quads - as said.
But i just cant agree with the Max-Ot rep range on legs. Any of the Big guys will tell you that legs are the odd one out. Rep range should be high. 10-20 or even higher on some.
Remember - Paul "quadzilla" de Mayo from the 90's? He did sets of 100 at times. Volume for legs seems to be the way to go.

Hey all. Just an update since my last post. Decided to split legs as suggested. Increased thickness some but forgot to take measurements before to keep track. I opted for Max-OT style first.

Legs seem more proportional now. Strength also increased substantially. On quads weights increased between 25 and 40 %. On hammies weights increased between 25 and 42 %.

Next I'll try a high volume split and update again.

jackrabbit1 wrote: Split Hammies and Quads - as said.
But i just cant agree with the Max-Ot rep range on legs. Any of the Big guys will tell you that legs are the odd one out. Rep range should be high. 10-20 or even higher on some.
Remember - Paul "quadzilla" de Mayo from the 90's? He did sets of 100 at times. Volume for legs seems to be the way to go.

I agree with jack. High volume. Let me say it this way, if you are able to walk properly after your workout or the next day, you are training legs wrong.

I normally do hammies and quats together.
5 sets squats (first is a warm up)
6 sets leggpress (look where you place your feet, do 3 where they are in the middle and 3 at the top) shoot for between 12 and 20 reps) here you must put on a kak load of weight, atleast 300kg or your kidding yourself)
3 sets hack squats
3 sets leg curls (hammies)
6 sets leg extentions (3 where you target the lower part of the quat and 3 where you target the higher part)
Do that and I promise you those bitches will grow!

Congrats with the progress so far heretic

jackrabbit1 wrote: Split Hammies and Quads - as said.
But i just cant agree with the Max-Ot rep range on legs. Any of the Big guys will tell you that legs are the odd one out. Rep range should be high. 10-20 or even higher on some.
Remember - Paul "quadzilla" de Mayo from the 90's? He did sets of 100 at times. Volume for legs seems to be the way to go.

I agree... 10 to 20 reps works well for me... I used to do Max-OT, but legs were left behind.

I did however loose my pre-woukout meal again tonight... dammit, I have to get this sorted asap. At least I made up for the loss at my post-woukout meal... lol

calves need the most sets/reps to respond IMO more so than upper legs

Kkkyle wrote: calves need the most sets/reps to respond IMO more so than upper legs

Mine are stupid they don't want to grow. But I think its more how we approach calve training. If training calves for you is a few quick sets after legs you can't expect much. Past year I've been training them twice weekly, for 30 min. I do like 16 sets for calves, 4 being on the legpress and the other ones are seated calve raises with different foot placement. Not high reps tho, around 18. Slow and steady. When I burn them and do a lot of reps they don't grow, they grow "ok" with slow heavy movements. Gotten 2cm out of them this year, which I think is great for calves.

While on the topic of legs, what's eveyone's opinion on front squats? Is it any good?

Also, which grip do you suggest - Clean Grip or Crossed Arm Grip?

@jakes Thanks bud. Damn glutes always seem to show more progress than my thighs though.

@admin. LOL, that's happened to me a few times. my previous partner even passed out while resting after a set of leg press! poor guy.

Kyle I agree, they're very stubborn. I don't focus on training them. I do however make up for lack of volume with frequency. Every 2nd day. I do a version of rest pause. I choose 1 exercise at a weight I'd normally struggle to get 20 reps and do 75 reps with it. I rep to failure, rest/shake out for 10seconds then continue towards 75.

beemer wrote: While on the topic of legs, what's eveyone's opinion on front squats? Is it any good?

Also, which grip do you suggest - Clean Grip or Crossed Arm Grip?

I enjoy these. Brings out my teardrop nicely. I prefer crossed arm over clean grip. When the weight gets a bit heavier I find clean grip places too much pressure on my wrists