My Legs Overpowering My Upper Body

Pumpatron · 03-28-2006, 04:07 AM

I'm currently doing a 3 day split:

Monday - Chest/Biceps/Traps

Wednesday - Legs/Shoulders

Friday - Back/Triceps

Now I don't do much for legs as it is, I only do Squats, SLDL's & Standing Calf Raises. The thing is my legs SERIOUSLY overpower the rest of my body, almost to the point of making me look weird. I've had numerous comments from people saying that my legs are unproportional to the rest of my body.

I'm 230lbs at the moment, around 15% BF but I look nowhere near it in the upper body (to put thing into perspectiev I only have 15.5" arms at this weight) because the vast majority of my weight comes from my legs. Now I know I should be lucky to have big legs but I think that for a while I can take it easy and reduce the work I do, so that I can concentrate more on upper body.

For example, I was thinking of taking out all leg work or JUST doing squats until my upper body catches up. By doing this I can add more upper body work to the space where legs used to be.

Anyway, please reply to this, I'd really appreciate it

HK

**powerman2000** · 03-28-2006, 08:50 AM

Well, you aren't doing a lot of leg exercises and unless you are performing a lot of sets for those exercises your volume probably is that high already so I wouldn't change that part. Instead, I would suggest experimenting with ways to kick start some new growth for your upper body. I would never go with the idea of losing any muscle mass in order to look more symetrical. I would always try and only build up my weaker parts. Look into some shocking techniques and I think you could do with more volume. Experiment with changing, or periodizing, your reps and the rest times you take between sets for your upper body. If you aren't changing things around enough and your upper body has become accommodated to the stimuli that you are providing it then it will not grow anymore. Try some real high volume for a couple of weeks and combine that with very short rest periods between sets. Try 45 seconds and adjust your weights accordingly. Don't let your ego get in the way of some serious hypertrophy results.

**DJSTARER** · 03-28-2006, 10:50 AM

Quote:

Originally Posted by powerman2000

Well, you aren't doing a lot of leg exercises and unless you are performing a lot of sets for those exercises your volume probably is that high already so I wouldn't change that part. Instead, I would suggest experimenting with ways to kick start some new growth for your upper body. I would never go with the idea of losing any muscle mass in order to look more symetrical. I would always try and only build up my weaker parts. Look into some shocking techniques and I think you could do with more volume. Experiment with changing, or periodizing, your reps and the rest times you take between sets for your upper body. If you aren't changing things around enough and your upper body has become accommodated to the stimuli that you are providing it then it will not grow anymore. Try some real high volume for a couple of weeks and combine that with very short rest periods between sets. Try 45 seconds and adjust your weights accordingly. Don't let your ego get in the way of some serious hypertrophy results.

Powerman is right. U are gifted to have great legs. It is important to keep proper leg stimulation. It is the largest muscle group, and is essential for overall growth.

Trying lowering your volume with your upper body and going with something more intense. Since I have started training in the 2-5 rep range with accessory work in the 6-10, I have had UNREAL growth in my upper body. Experiment. See what works.

Don't forget your multi

**powerman2000** · 03-28-2006, 11:02 AM

Quote:

Originally Posted by DJSTARER

Powerman is right. U are gifted to have great legs. It is important to keep proper leg stimulation. It is the largest muscle group, and is essential for overall growth.

Trying lowering your volume with your upper body and going with something more intense. Since I have started training in the 2-5 rep range with accessory work in the 6-10, I have had UNREAL growth in my upper body. Experiment. See what works.

Don't forget your multi

I'm sure you know that 2-5 reps is not really an optimal range for hypertrophy.

Master Of Puppets · 03-28-2006, 12:54 PM

Quote:

Originally Posted by DJSTARER

Don't forget your multi

Haha. Do you say that after every post?

MOP

**DJSTARER** · 03-28-2006, 04:45 PM

Quote:

Originally Posted by powerman2000

I'm sure you know that 2-5 reps is not really an optimal range for hypertrophy.

Depends on what type of hypertrophy you are looking for.

**bubba g** · 03-28-2006, 07:55 PM

Quote:

Originally Posted by DJSTARER

Depends on what type of hypertrophy you are looking for.

well if you are looking for the "type of hypertrophy" that makes your muscles bigger, then that rep range is not a good idea at all

**DJSTARER** · 03-28-2006, 11:43 PM

Quote:

Originally Posted by bubba g

well if you are looking for the "type of hypertrophy" that makes your muscles bigger, then that rep range is not a good idea at all

people respond differently. Other factors exist as well, such as speed and form.

I don't wish to argue. You are right. Ranges from 6-15 are, for many, better for storing more fluid and enlarging muscle fibers.

**powerman2000** · 03-29-2006, 04:52 AM

Quote:

Originally Posted by DJSTARER

Depends on what type of hypertrophy you are looking for.

Well, that is obviously true, but I think our thread starter is looking for the maximum amount of hypertrophy and we both know that a 2-5 range is not going to create the same amount of stimuli for that as compared to an 8-12 range.

The Booger · 03-29-2006, 06:23 PM

Join the club. I'm 174lbs and have the upper body of a 140lb lifter. God blessed me with awesome legs but ran out of "good genes" for the upper body. Lower body has always been naturally bigger (MUCH bigger than others my size).

METAL VIPER · 03-30-2006, 05:59 AM

I'm the opposite. My upperbody is far stronger than my lower body. I can't squat to save my life. My deadlift isn't too bad though.

**Ikaika** · 04-02-2006, 08:24 AM

yeah i'm with viper on this, my upper body is waaay bigger than my legs...I took a few years off of serious leg training in the hopes that my body would recover from the beating it took playing football and squatting heavy almost every day.

My squat isn't bad, but my deadlift is about the saddest thing I've ever seen since my quads are so much weaker than my back.

Switching rep ranges has been where I've seen the most dramatic gains. The first week of a new rep range after a couple months of another range is really when I've grown.

METAL VIPER · 04-03-2006, 03:51 AM

Quote:

Originally Posted by Ikaika

yeah i'm with viper on this, my upper body is waaay bigger than my legs...I took a few years off of serious leg training in the hopes that my body would recover from the beating it took playing football and squatting heavy almost every day.

My squat isn't bad, but my deadlift is about the saddest thing I've ever seen since my quads are so much weaker than my back.

Switching rep ranges has been where I've seen the most dramatic gains. The first week of a new rep range after a couple months of another range is really when I've grown.

Where is your sticking point at on the deads?

**Ikaika** · 04-03-2006, 04:32 AM

Quote:

Originally Posted by METAL VIPER

Where is your sticking point at on the deads?

the bottom. I know it sounds stupid, but my problem is that I can't keep my butt down. Once I get above ~225, my lift just turns into a straight-leg deadlift pretty much. Butt comes up, finish rest of lift with back. I've been working on it and have really been struggling to strengthen my hips/quads, but haven't really seen a major change yet.

METAL VIPER · 04-03-2006, 06:02 AM

Quote:

Originally Posted by Ikaika

the bottom. I know it sounds stupid, but my problem is that I can't keep my butt down. Once I get above ~225, my lift just turns into a straight-leg deadlift pretty much. Butt comes up, finish rest of lift with back. I've been working on it and have really been struggling to strengthen my hips/quads, but haven't really seen a major change yet.

Really focus on planting your heels into the ground and imagine pushing the earth away from you. Also be sure to try elevated deadlifts for really addressing hamstring weaknesses. My sticking point is the same as you and I've been doing deads off of plates. You'll really feel the difference. Best of luck

**Ikaika** · 04-03-2006, 06:56 AM

elevated as in I stand on plates and do my normal lift?

03-28-2006, 04:07 AM	#1
Pumpatron Pro Stature Join Date: May 2005 Posts: 161 Recipes: 0 Rep Power: 5	My Legs Overpowering My Upper Body I'm currently doing a 3 day split: Monday - Chest/Biceps/Traps Wednesday - Legs/Shoulders Friday - Back/Triceps Now I don't do much for legs as it is, I only do Squats, SLDL's & Standing Calf Raises. The thing is my legs SERIOUSLY overpower the rest of my body, almost to the point of making me look weird. I've had numerous comments from people saying that my legs are unproportional to the rest of my body. I'm 230lbs at the moment, around 15% BF but I look nowhere near it in the upper body (to put thing into perspectiev I only have 15.5" arms at this weight) because the vast majority of my weight comes from my legs. Now I know I should be lucky to have big legs but I think that for a while I can take it easy and reduce the work I do, so that I can concentrate more on upper body. For example, I was thinking of taking out all leg work or JUST doing squats until my upper body catches up. By doing this I can add more upper body work to the space where legs used to be. Anyway, please reply to this, I'd really appreciate it HK __________________ Trainee Under Myself! "2 Mice Fell Into A Bucket Of Cream. The 1st Mouse Gave Up Trying To Get Out And Drowned. The 2nd Mouse Was Determined Not To Give In And So Struggled And Struggled For A Good 10 Minutes. All This Struggling Churned The Cream Into Butter Which Allowed The Mouse To Escape From The Bucket" Now Ask Yourself... Which Mouse Are YOU?

03-28-2006, 08:50 AM	#2
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,188 Recipes: 0 Rep Power: 202	Well, you aren't doing a lot of leg exercises and unless you are performing a lot of sets for those exercises your volume probably is that high already so I wouldn't change that part. Instead, I would suggest experimenting with ways to kick start some new growth for your upper body. I would never go with the idea of losing any muscle mass in order to look more symetrical. I would always try and only build up my weaker parts. Look into some shocking techniques and I think you could do with more volume. Experiment with changing, or periodizing, your reps and the rest times you take between sets for your upper body. If you aren't changing things around enough and your upper body has become accommodated to the stimuli that you are providing it then it will not grow anymore. Try some real high volume for a couple of weeks and combine that with very short rest periods between sets. Try 45 seconds and adjust your weights accordingly. Don't let your ego get in the way of some serious hypertrophy results. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

03-29-2006, 06:23 PM	#10
The Booger Pro Stature Join Date: Nov 2005 Location: Look left. Posts: 664 Recipes: 0 Rep Power: 11	Join the club. I'm 174lbs and have the upper body of a 140lb lifter. God blessed me with awesome legs but ran out of "good genes" for the upper body. Lower body has always been naturally bigger (MUCH bigger than others my size). __________________ thebooger@hush.ai

03-30-2006, 05:59 AM	#11
METAL VIPER SEEK & DESTROY Join Date: Mar 2005 Location: Huntington Beach, CA Posts: 542 Recipes: 0 Rep Power: 46	I'm the opposite. My upperbody is far stronger than my lower body. I can't squat to save my life. My deadlift isn't too bad though. __________________ \m/ METALLICA \m/ R.I.P. Cliff Burton:2/10/62-9/26/86 DIE, by my hand, I creep across the land, killing first born man

04-02-2006, 08:24 AM	#12
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,843 Recipes: 0 Rep Power: 220	yeah i'm with viper on this, my upper body is waaay bigger than my legs...I took a few years off of serious leg training in the hopes that my body would recover from the beating it took playing football and squatting heavy almost every day. My squat isn't bad, but my deadlift is about the saddest thing I've ever seen since my quads are so much weaker than my back. Switching rep ranges has been where I've seen the most dramatic gains. The first week of a new rep range after a couple months of another range is really when I've grown. __________________ No supplement can make up for the lack of a strong work ethic.

04-03-2006, 06:56 AM	#16
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,843 Recipes: 0 Rep Power: 220	elevated as in I stand on plates and do my normal lift? __________________ No supplement can make up for the lack of a strong work ethic.