okay leg vent

**NewSpawn** · 09-08-2005, 01:44 AM

okay i am sick of my puny legs. i have only been working them on a regular basis a little over a month maybe 2 months, about the time i started doing deads. while i think they have become a little stronger i don't think they have gained in size much at all. it is very disheartening. my thighs at the largest point is 24 and the calves are a measly 14 and 3/4. (embarassing).
for legs all i do is squats and deads. is that not enough. i mean the way i train and the protein i take in, i would have thought they would have responded better than that. i dunno, maybe i am expecting to much. i use a smith machine for squats(thats all we have) and i don't go down to the floor, just parallel to the floor.

just a vent after measuring tonite(maybe i should forget the tape,lol)
how bout helping an old guy out, legs are the key to gaining quality mass!

RealFantasy · 09-08-2005, 01:56 AM

HI
Maybe you are expecting too much. But, if that's the case so am I.

Do Calf Raises with a barbell. My calves came up quick doing them but, I started out using dumbbells and standing on an incline bench, while it was inclined, and if the weight is heavy enough, YOU FEEL THE BURN BAD!

I started doing them last time with a barbell with 75 pounds on it. And, damn did that burn!

I do 3 sets of 25. So, whatever amount of weight that you can stand, us it.
I think that you will be happy with the results in no time.

Also another good one for the legs are the lunges. They work your legs good!
Good Luck
Brenda

pammiejoe6 · 09-08-2005, 01:58 AM

squats with a barbell, ass to the floor, have really helped get my legs in MUCH better shape....LUNGES are also AWESOME....deads of course...but all kinds of deads...straight leg deadlifts, RDL's, etc...
leg extentions, sissy squats, leg curls, step ups...maybe try adding in a combination of things on leg days and see how they respond.

i know i do 2 leg days a week...one quad dominant day....one hip/hammie dominant day.

im sure youll get some great advice in here from someone with more experience than i...but this is what i have found to work well in my own personal leg struggles.

**dbflgirl** · 09-08-2005, 02:03 AM

If you want big legs, you have to train them the way you train the rest of your body. After all, you don't do just two "torso" exercises, do you? I think deadlifts and squats are great, but you might also want to add (not all at once, obviously): hack squats, sumo squats, front squats, step-ups, extensions, romanian deadlifts, kneeling curls, lying curls, hamstring press, 45 deg. leg press, donkey calf, standing calf raises, seated calf raises, rotary calf, calf presses on the leg press.

Also, experiment with various set/rep ranges. The calves, for instance, are a near even blend of slow and fast twitch muscles, so they respond well to higher rep ranges than you might be accustomed to doing.

**NewSpawn** · 09-08-2005, 02:08 AM

thank you realfantasy and pammiejoe. both of you have given me a direction to go. i think the splitting it up will help too, maybe fit some legwork in on chest and tri for example. like i said i haven't devoted a lot of time to legs in the past. i'm just impatient.
i will definitely try the exercises you both mentioned and see which ones i seem to respond to. the ass to floor squats should be a killer. definitely will have to lower my weight for a while.
Thanks very much for your advice and i will try to use it wisely.
hope ya'll have a great day tomorrow

**powerman2000** · 09-08-2005, 02:12 AM

Quote:

Originally Posted by NewSpawn

thank you realfantasy and pammiejoe. both of you have given me a direction to go. i think the splitting it up will help too, maybe fit some legwork in on chest and tri for example. like i said i haven't devoted a lot of time to legs in the past. i'm just impatient.
i will definitely try the exercises you both mentioned and see which ones i seem to respond to. the ass to floor squats should be a killer. definitely will have to lower my weight for a while.
Thanks very much for your advice and i will try to use it wisely.
hope ya'll have a great day tomorrow

How much volume are you doing on leg day?

Post your workout.

DarkFalcon · 09-08-2005, 02:12 AM

Quote:

Originally Posted by NewSpawn

okay i am sick of my puny legs. i have only been working them on a regular basis a little over a month maybe 2 months, about the time i started doing deads. while i think they have become a little stronger i don't think they have gained in size much at all. it is very disheartening. my thighs at the largest point is 24 and the calves are a measly 14 and 3/4. (embarassing).
for legs all i do is squats and deads. is that not enough. i mean the way i train and the protein i take in, i would have thought they would have responded better than that. i dunno, maybe i am expecting to much. i use a smith machine for squats(thats all we have) and i don't go down to the floor, just parallel to the floor.

just a vent after measuring tonite(maybe i should forget the tape,lol)
how bout helping an old guy out, legs are the key to gaining quality mass!

I was the king of skinny legs but recently they have been exploding in size due to a couple of things. First I used to always run for cardio, now I do high intensity cycling on med. high resistance. I have to admit at first you'll feel like puking but once you get used to it your legs will be so pumped you can barely walk. Do this 3-5 times a week and for at least five minutes before you you do your leg workout to get the blood in your muscles. The second thing is ass to grass squats of 20 reps! Leave your ego at the door and do these right! I do one set of 20, one 15, then go super heavy and do a 6 add more weight and pound out 4. Do these close stance (feet 6-8 inches apart). Come back in 4 weeks and tell me your legs haven't added an inch or more. The key is to start with a weight you can barely finish the 20 with but still do it strict ass to grass. Add 5lbs a side every workout and you'll be jumping for joy in no time.

**NewSpawn** · 09-08-2005, 02:13 AM

hey dbflgirl, thanks for the insight i appreciate it. yeah in my teen years i was like every other teenager, only worried about arms. now 20 something years later after starting to train again i regret it.
thanks for your input, geez my legs have no excuse not to grow now with all the help i've gotten tonight.

**dbflgirl** · 09-08-2005, 02:18 AM

Let us know how it goes. I've been at this for 2+ years and my legs still lag my upper body. I've just recently started experimenting with different set/rep schemes and I think I am seeing some results... it's a little too soon too tell if it's the real deal or wishful thinking.

Do you have a separate leg day?

**NewSpawn** · 09-08-2005, 02:22 AM

powerman, my journal is in the 30+ forum, i know it probably is not enough volume.
read my journal and see what u think. i am listening.
DarkFalcon thank you for your response i think i see why my legs ain't growing, the advice i have gotten tonite has made me realize that i am not training with enough variety or volume. i am going to try all the advice i have gotten(gonna take a while)and find out which works best for me.
i hope you all know how much i appreciate the advice.
hope u all have a great day tomorrow.

**NewSpawn** · 09-08-2005, 02:24 AM

Quote:

Originally Posted by dbflgirl

Let us know how it goes. I've been at this for 2+ years and my legs still lag my upper body. I've just recently started experimenting with different set/rep schemes and I think I am seeing some results... it's a little too soon too tell if it's the real deal or wishful thinking.

Do you have a separate leg day?

i usually do shoulders and legs on the same day. i will try all the advice and keep updating from time to time about the progress. a month is not a long time and i am sure i am expecting to much to soon.

pammiejoe6 · 09-08-2005, 02:41 AM

youll get it down dude...i know you will..you look great already!

heres a decent article to check out

and another

this one is ok too

just a little stuff to read....i have faith that you will figure this out and be well on your way to HAYOGE legs in no time spawn...youre a hard trainer...you can DOOO IT! hehehe

**NewSpawn** · 09-08-2005, 02:48 AM

now thats motivation pammie, thanks

pammiejoe6 · 09-08-2005, 02:50 AM

Quote:

Originally Posted by NewSpawn

now thats motivation pammie, thanks

no prob dude...you deserve to feel great about how far you have already come! you rock!

**EME** · 09-08-2005, 03:14 AM

Hey New Spawn,

I'm a little late getting to this thread. Looks like you've already gotten some good advice.

I'm 36 have made some huge progress in my leg development since returning to bodybuilding style training a few years ago.

Just remember, that you aren't too old to make big changes to your body.

Keep with it and you can get the results you are looking for!!!

- EME

**powerman2000** · 09-08-2005, 03:22 AM

Quote:

Originally Posted by NewSpawn

i am not training with enough variety or volume.

BINGO

DarkFalcon · 09-08-2005, 06:16 AM

Quote:

Originally Posted by powerman2000

BINGO

Where? What time? I love bingo! :hyper2:

GameDayDog · 09-08-2005, 09:36 AM

Now you guys got me thynkin' about bingo.. & thys movie where dude calls out the wrong numbers as a joke.. Of course I can't thynk of the name of it at thys moment... Duh!!!

Anywayz.. since nobody mentioned it.. you may wanna take a visit to exrx.net and pick out some more leg exercyses you can do with the equipment that you have...

http://exrx.net/Lists/ExList/ThighWt.html#anchor172012

Quote:

Originally Posted by DBFLGirl

You might also want to add (not all at once, obviously): hack squats, sumo squats, front squats, step-ups, extensions, romanian deadlifts, kneeling curls, lying curls, hamstring press, 45 deg. leg press, donkey calf, standing calf raises, seated calf raises, rotary calf, calf presses on the leg press.

Psst.. why not.. Go for it.. add all of 'em... I believe in ya.. - U can do it!!! *D

Peace..~G

09-08-2005, 01:44 AM	#1
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,236 Recipes: 0 Rep Power: 33	okay leg vent okay i am sick of my puny legs. i have only been working them on a regular basis a little over a month maybe 2 months, about the time i started doing deads. while i think they have become a little stronger i don't think they have gained in size much at all. it is very disheartening. my thighs at the largest point is 24 and the calves are a measly 14 and 3/4. (embarassing). for legs all i do is squats and deads. is that not enough. i mean the way i train and the protein i take in, i would have thought they would have responded better than that. i dunno, maybe i am expecting to much. i use a smith machine for squats(thats all we have) and i don't go down to the floor, just parallel to the floor. just a vent after measuring tonite(maybe i should forget the tape,lol) how bout helping an old guy out, legs are the key to gaining quality mass!

09-08-2005, 01:56 AM	#2
RealFantasy Pro Stature Join Date: Aug 2005 Location: Ohio Posts: 684 Recipes: 0 Rep Power: 47	HI Maybe you are expecting too much. But, if that's the case so am I. Do Calf Raises with a barbell. My calves came up quick doing them but, I started out using dumbbells and standing on an incline bench, while it was inclined, and if the weight is heavy enough, YOU FEEL THE BURN BAD! I started doing them last time with a barbell with 75 pounds on it. And, damn did that burn! I do 3 sets of 25. So, whatever amount of weight that you can stand, us it. I think that you will be happy with the results in no time. Also another good one for the legs are the lunges. They work your legs good! Good Luck Brenda __________________ Brenda's FitDay

09-08-2005, 03:14 AM	#15
EME Super Moderator Join Date: Mar 2005 Posts: 3,265 Recipes: 0 Rep Power: 270	Hey New Spawn, I'm a little late getting to this thread. Looks like you've already gotten some good advice. I'm 36 have made some huge progress in my leg development since returning to bodybuilding style training a few years ago. Just remember, that you aren't too old to make big changes to your body. Keep with it and you can get the results you are looking for!!! - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.MichaelandKendra.com Team Molecular Nutrition Creative Director FAME Media Group / World Natural Sports Organization Editor-In-Chief FAME Magazine www.FAMEWorldTour.com

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

09-08-2005, 01:58 AM	#3
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,211 Recipes: 0 Rep Power: 269	squats with a barbell, ass to the floor, have really helped get my legs in MUCH better shape....LUNGES are also AWESOME....deads of course...but all kinds of deads...straight leg deadlifts, RDL's, etc... leg extentions, sissy squats, leg curls, step ups...maybe try adding in a combination of things on leg days and see how they respond. i know i do 2 leg days a week...one quad dominant day....one hip/hammie dominant day. im sure youll get some great advice in here from someone with more experience than i...but this is what i have found to work well in my own personal leg struggles.

09-08-2005, 02:03 AM	#4
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 52	If you want big legs, you have to train them the way you train the rest of your body. After all, you don't do just two "torso" exercises, do you? I think deadlifts and squats are great, but you might also want to add (not all at once, obviously): hack squats, sumo squats, front squats, step-ups, extensions, romanian deadlifts, kneeling curls, lying curls, hamstring press, 45 deg. leg press, donkey calf, standing calf raises, seated calf raises, rotary calf, calf presses on the leg press. Also, experiment with various set/rep ranges. The calves, for instance, are a near even blend of slow and fast twitch muscles, so they respond well to higher rep ranges than you might be accustomed to doing.

09-08-2005, 02:08 AM	#5
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,236 Recipes: 0 Rep Power: 33	thank you realfantasy and pammiejoe. both of you have given me a direction to go. i think the splitting it up will help too, maybe fit some legwork in on chest and tri for example. like i said i haven't devoted a lot of time to legs in the past. i'm just impatient. i will definitely try the exercises you both mentioned and see which ones i seem to respond to. the ass to floor squats should be a killer. definitely will have to lower my weight for a while. Thanks very much for your advice and i will try to use it wisely. hope ya'll have a great day tomorrow

09-08-2005, 02:13 AM	#8
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,236 Recipes: 0 Rep Power: 33	hey dbflgirl, thanks for the insight i appreciate it. yeah in my teen years i was like every other teenager, only worried about arms. now 20 something years later after starting to train again i regret it. thanks for your input, geez my legs have no excuse not to grow now with all the help i've gotten tonight.

09-08-2005, 02:18 AM	#9
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 52	Let us know how it goes. I've been at this for 2+ years and my legs still lag my upper body. I've just recently started experimenting with different set/rep schemes and I think I am seeing some results... it's a little too soon too tell if it's the real deal or wishful thinking. Do you have a separate leg day?

09-08-2005, 02:22 AM	#10
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,236 Recipes: 0 Rep Power: 33	powerman, my journal is in the 30+ forum, i know it probably is not enough volume. read my journal and see what u think. i am listening. DarkFalcon thank you for your response i think i see why my legs ain't growing, the advice i have gotten tonite has made me realize that i am not training with enough variety or volume. i am going to try all the advice i have gotten(gonna take a while)and find out which works best for me. i hope you all know how much i appreciate the advice. hope u all have a great day tomorrow.

09-08-2005, 02:41 AM	#12
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,211 Recipes: 0 Rep Power: 269	youll get it down dude...i know you will..you look great already! heres a decent article to check out and another this one is ok too just a little stuff to read....i have faith that you will figure this out and be well on your way to HAYOGE legs in no time spawn...youre a hard trainer...you can DOOO IT! hehehe

09-08-2005, 02:48 AM	#13
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,236 Recipes: 0 Rep Power: 33	now thats motivation pammie, thanks