by sevEN » Mon Aug 04, 2014 9:42 am
wintehs wrote:Legs are my nemesis. Upped it to two days a week to try and get some growth there. Squats, press, deadlift, extensions, curls, seated/standing calf raises, box jump, weighted lunges. IT DOES NOTHING
if you truly are doing it right, then it could just be a case of genetics. but i doubt that's the case. a few suggestions that might seem obvious, but still might not be happening...
1) EAT. if you are doing legs right, especially if you are doing them right twice a week, you need to up your calories big time to see any results. leg workouts burn the most calories so you at least need to be over eating on your leg days, so you can recover properly that night when you are sleeping.
2) MORE VOLUME. if you follow a regular type routine for your upper body, such as 3x10 or 5x5, and you are following the same type of rep routine for your legs, you may need to up your volume. your legs are large muscle groups that need a lot more taxation for them to be fully exhausted. as long as you are eating enough, you should be able to turn that 3x10 into 5x10 or 5x12 an maybe burn out on the leg extension machine. if your knees are not buckling and you are not almost falling to the ground with every step you take towards the exit, you did not do it right.
3) NEW ROUTINE. If you do not like the idea of absolutely destroying your legs twice a week, you can start squatting 3-4 times a week before every single workout. you can use starting strength as a routine or you can just throw squats into the start of your normal workouts. this way you are squatting 3-4x a week. and as with before, as long as you are eating enough, your body will adjust and stop being so sore after a couple of weeks.
here are a few things i have seen work for my cousin, who is genetically lacking in his legs. my own legs always grew easily so i didn't have too many problems, except fitting into my suit pants, which is why i toned down the leg workouts over the past year.
[quote="wintehs"]Legs are my nemesis. Upped it to two days a week to try and get some growth there. Squats, press, deadlift, extensions, curls, seated/standing calf raises, box jump, weighted lunges. IT DOES NOTHING :([/quote]
if you truly are doing it right, then it could just be a case of genetics. but i doubt that's the case. a few suggestions that might seem obvious, but still might not be happening...
1) EAT. if you are doing legs right, especially if you are doing them right twice a week, you need to up your calories big time to see any results. leg workouts burn the most calories so you at least need to be over eating on your leg days, so you can recover properly that night when you are sleeping.
2) MORE VOLUME. if you follow a regular type routine for your upper body, such as 3x10 or 5x5, and you are following the same type of rep routine for your legs, you may need to up your volume. your legs are large muscle groups that need a lot more taxation for them to be fully exhausted. as long as you are eating enough, you should be able to turn that 3x10 into 5x10 or 5x12 an maybe burn out on the leg extension machine. if your knees are not buckling and you are not almost falling to the ground with every step you take towards the exit, you did not do it right.
3) NEW ROUTINE. If you do not like the idea of absolutely destroying your legs twice a week, you can start squatting 3-4 times a week before every single workout. you can use starting strength as a routine or you can just throw squats into the start of your normal workouts. this way you are squatting 3-4x a week. and as with before, as long as you are eating enough, your body will adjust and stop being so sore after a couple of weeks.
here are a few things i have seen work for my cousin, who is genetically lacking in his legs. my own legs always grew easily so i didn't have too many problems, except fitting into my suit pants, which is why i toned down the leg workouts over the past year.