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  • Legs not getting bigger?

    Discussion in 'Training' started by resablare, Feb 25, 2012.

    1. resablare

      resablare Well-Known Member

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      Basically, not seeing as much progress with legs as anything else.
      Diet must be in check as making great gains with upper body

      on 4 day split currently.

      Current leg day =

      Squats (2 sets, 4-6 reps)
      Squats (2 sets 20 reps)
      Leg press (3 sets, 8-10 reps)
      Leg extension (3 sets, 8-10 reps)
      Leg curl (3 sets, 8-10 reps)
      Calf raise (3 sets, 12-15reps)

      Train/play ice hockey (intense cardio) 3-4 time/pw
      Are my legs not getting enough rest?
      Am i overtraining them? (there sore for 5-6 days after workout)
      Should i add new excersise in? lunges maybe?
      Should i train legs twice a week but not as hard?

      Need help, any ideas appreciated
       
    2. Capone

      Capone Well-Known Member

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      Legs not getting bigger?

      Squat 3x a week, deadlift 1x a week, ditch the crap exercises and add in 1-2 accessory movements (GHRs/Stiff-leg or Romanian deadlifts and lunges if your legs are still functioning).
       
    3. suighja

      suighja Well-Known Member

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      Legs not getting bigger?

      You should toss in single leg press. I find that with single you have the ability to go much deeper than with both legs and it hits your legs hard.

      Also deadlift. Deadlifting is said to be one of the biggest mass gaining exercises out there.

      As for the lack of gains when are your practices and such? I would do legs on friday and then try to rest them as much as you can like over the weekend or if you can get a three or four day rest where you don't have a practice. See if you can notice any gains after a couple weeks of proper rest.

      Also not sure how you could incorporate it but try adding in some negatives. Maybe have two people spot you and do negative squats? Sounds really weird but negatives always help me with my chest workouts when I start to plateau or stop seeing gains.
       
    4. suighja

      suighja Well-Known Member

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      Legs not getting bigger?

      what are you eating brah?
       
    5. parnassto

      parnassto Well-Known Member

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      Legs not getting bigger?

      Squat as hard and squat 3x a week? will one day be enough rest?
      Plus i deadlift on back day usually
       
    6. emininojiq

      emininojiq Well-Known Member

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      Legs not getting bigger?

      Might swap leg press for single, ive been told negatives could be good idea, shall try this out

      Also, train late at night, mondays, tuesday, thursday, saturday.(wed is leg day at gym)
       
    7. Marky

      Marky Well-Known Member

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      Legs not getting bigger?

      Bulking, 4000 calories.
      weigh around 160lb with 10-12%bf
      Getting around 150grams of protein, plenty of carbs and fats
      6 meals a day with around 700 calories each
      (don't really count carbs + fats :/)
       
    8. Canellesao

      Canellesao Well-Known Member

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      Legs not getting bigger?

      this iss iss iss. perhaps focusing on your time undertenstion as well but if your a begineer that not nearly as relative as getting on a better program as stated above.
       
    9. casse

      casse Well-Known Member

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      Legs not getting bigger?

      bump protein up to 170 g

      and how long have you been on this plan?

      i dont dont really either. i just make sure i get in enough protein and carbs and calories. all fats are pretty much from chicken and beef and dairy etc...
       
    10. emininojiq

      emininojiq Well-Known Member

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      Legs not getting bigger?

      Will get some more protein in, you mean the diet or routine?
      Diet, been bulking for around 3 months now, even when was 150lb, needed over 3500 calories to gain weight.
      Been on the same 4 day split for about 2 months, was on push/pull/legs split previously but needed an extra day for shoulder/traps

      repped, thanks for advice
       
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