Leg Development

johndaly12 · Jul 25, 2014

Hey everyone,

Here is my situation. I have a very developed upper body. I have done a few cycles in the past. My legs however are completely underdeveloped in comparison to my upper body. I don't know how to go rectifying this as I do not want to gain any further muscle or size on my upper body which will further emphasise my small legs.

I am currently training legs twice per week in volume style workouts, focusing heavily on lunges, squats, leg press, ect. I train my upper body, chest, back, arms, shoulders, the remaining 4-5 days of the week.

My question is, how can I properly develop my legs without further developing upper body which will continue to distort my body?

ALLEX · Jul 25, 2014

Do legs every other day alternating between heavy and volume.

Once a week or once every 10 days do a few bench presses and a few pull ups.

johndaly12 · Jul 25, 2014

So you recommend to stop training upper body altogether except for few exercises once a week?

ALLEX · Jul 25, 2014

johndaly12 said:
So you recommend to stop training upper body altogether except for few exercises once a week?

Yep, until your legs catch up.

Medic08 · Jul 26, 2014

Everyone is different, but I don't think it's ever a good idea to stop training body parts to play catch up with other body parts. Just do enough to maintain your upper body, but focus on really killing your legs to bring them up. Look up Mountain Dog training and try that training style. I guarantee you're legs will grow off that.

Can you give us an example of your typical leg routine?

pasamoto · Jul 26, 2014

I have the same issue. A bodybuilder I look up to said try this: Ditch the high volume for a while and bring it back to basics. Back squats 4-6 sets 8-12 reps. Focus on adding weight. Hack squats 3-4 sets 12-15 reps focusing on time under tension and mind muscle connection. Cut upper body volume by 2/3 and put chest/delts together. Put leg curl and sldl on back day. Also I highly recommend the tom platz video on leg training.