Struggling to grow my legs

[Elvia1023]

You are reading that correctly. I want to stress the muscle, not the connective tissue.

I never squat "ass to grass." Tom platz could. How Tom Platz' femurs are set in his pelvis is different then mine though. How deep can you squat without the sacrum tucking under? That should influence your training range.

When I coach athletes that aren't powerlifters (from adolescents to NFL players), I box squat all of them above parallel and I teach them to hinge back, not squat down.

But for strictly hypertrophy?

I look for examples of populations that have built significant amount of muscle without trying. What are they doing? Can that be extrapolated.

Consider sprint cyclists. They have some of the largest quads you'll see outside of bodybuilding. The quad is never taken to complete flexion or extension in cycling. But it is high amounts of effort with constant tension and no rest for extended duration.

I rarely post training videos because people will tell me I'm wrong. But I'm not selling anything. I'm simply suggesting an alternative with my umdetly reasoning.

It all can work and many have grew amazing quads lifting with a very limited range of motion. Constantly training the muscle and pumping loads of blood in there is only going to make them grow. Consistency with any training style (as long as it's safe) with a good diet is going to produce results. Even if someone has attained good results training a more standard way I am sure if they swopped to something like you do it's a different stimulus so they would benefit from it.

I will say if someone has bad genetics they will struggle to grow their legs just training with a limited ROM and incorporating different approaches for different movements would be optimal. I know you know that and you are talking about your approach for certain movements. I assume you aren't using a short ROM for everything you do. Although even that has worked amazingly well for some people (Jason Huh for example).

There are plenty of guys squatting with a tiny range of motion and they simply will never grow their legs but it's still working to an extent. Most people in my experience benefit greatly using full ROM for movements such as leg press and hack squats. Someone just posted about pausing at the top and that is entirely different. I just mean putting the quads through a full ROM and if you want to pause at the top or just do them continuously with constant tension until failure (optimal) it all works.

Incorporating half reps with more weight can be great too but the full rom reps can really make a different. Obviously full ROM can be different for everyone but they should all be working on hip and ankle flexibility and overall mobility/flexibility so being able to hit what I call full ROM on a leg press safely (back not coming off the pad etc) is achieved through time. If people need someone to look at to know what I mean watch Nick Walker or John Jewett leg press.

You mention sprint cyclists and that is a very valid point. It definitely adds to their quad size. Just the same as horse riders and calves or gymnasts and arms/chests etc. I will say though most of the sprint cyclists with enormous quads are squatting massive weight with full ROM. The one with the biggest quads is split squatting the same weight most others squat with and his ROM is very deep. That doesn't mean partial range of motion wouldn't work for him either but using both approaches is what most people tend to do.

 

[Bashmannutter]

Thank you chaps, I will take advice on boards. I think first instance is to now split up my hams and quads and that should def allow me to get some more volume per session and even improve the intensity/quality of my current volume.

Im quite limited at my current gym for good leg equipment but then I can always throw in lunges, sissy squats if needed.

 

[specter]

I cant remember who it was that told me years ago, i think it was John Meadows, but here goes...
Every time i was done training legs i would do 1 set 20 rep breathing squats..
1 set 20 reps with a weight i normally would do like 10-12 reps with, the way it was done was, you do a rep then take 2-3 deep breaths and then another rep..
If you hit all 20 reps without failing next time you add more weight, that shit blew up my quads like a mofo...

 

[gauge22-v2]

I started doing leg press the way nick walker does them

Turned leg press from an ok exercise into an awesome one that fries my quads

What do your quad workouts look like with volume and frequency?

Me too brother and holy shit it fries them! Also my knees feel so much better as the weight required has decreased.

 

[gauge22-v2]

I cant remember who it was that told me years ago, i think it was John Meadows, but here goes...
Every time i was done training legs i would do 1 set 20 rep breathing squats..
1 set 20 reps with a weight i normally would do like 10-12 reps with, the way it was done was, you do a rep then take 2-3 deep breaths and then another rep..
If you hit all 20 reps without failing next time you add more weight, that shit blew up my quads like a mofo...

Ala Stuart Mcrobert Brawn <- the first true program I followed.

Besides growing legs breathing squats also increases the most important "muscle" in bodybuilding and that is pain threshold

 

[gauge22-v2]

My .02...

If you are not "feeling" the muscles of the legs work, then adjust your form/cadence and/or exercise selection.

I would also suggest tagging on some burn out sets at the end of your quad day.

-Leg extensions with 3 second eccentrics rep target of 15-20 superset with walking lunges.

- Leg extensions, same as above, superset with bodyweight sissy squats etc.

 

[alfresco]

Thanks mate Ill take a look.

Legs Workout is as below. Currently volume titrated down to min volume before I go into a dieting phase. Most sets eithe close or taken to failure with some rest pause on last sets. Reps are generally around 8-15, with compounds on lower end. Right now legs are only hit once a week, just moved back to a bro split.

Lying Hamstring curl x 2 sets
HS upright hamstring single curl - 1 set with rest pause
SLDL x 2 sets
Leg Extensions - 3 sets with Rest pause
Hack Squat - 3 sets - all to failure
Seated hamstring curl - 2 sets, rest pause

Maybe its just not enough volume, but intensity is there are got doms for days afterwards.

For classic, yes. You have a good foundation. Calves aren’t so bad either.

Try this every Friday.

1 X 100 rep leg press
3 X 20 hacks
10 X 10 squats, 20 sec rest between

 

[qbkilla]

I cant remember who it was that told me years ago, i think it was John Meadows, but here goes...
Every time i was done training legs i would do 1 set 20 rep breathing squats..
1 set 20 reps with a weight i normally would do like 10-12 reps with, the way it was done was, you do a rep then take 2-3 deep breaths and then another rep..
If you hit all 20 reps without failing next time you add more weight, that shit blew up my quads like a mofo...

Wouldn't that be the same as a dc widowmaker? Sounds similar

 

[Sectør]

For classic, yes. You have a good foundation. Calves aren’t so bad either.

Try this every Friday.

1 X 100 rep leg press
3 X 20 hacks
10 X 10 squats, 20 sec rest between

That sounds like a fun kind of torture.

Especially 10x10 squats with 20 seconds rest. Have a puke bucket handy for that one

 

[specter]

Wouldn't that be the same as a dc widowmaker? Sounds similar

I have no idea, never tried Dante´s programs

 

[specter]

Ala Stuart Mcrobert Brawn <- the first true program I followed.

Besides growing legs breathing squats also increases the most important "muscle" in bodybuilding and that is pain threshold

No idea who that is but holy hell did it burn and the pain was crazy !

 

[Alzadosghost]

Take Alfrescos advices. High reps for legs. Iv seen this method take the wind out of many guys who said their legs won’t grow. Squat. 135 lbs. do sets with 30-50 + reps. It’s not even the weight. Broke through plateaus frequently doing things like this. And after Iv been off all AAS 1.5 years Iv still got my legs. Train with little to no rest between sets. Focus on breathing. In on the downstroke out on the upstroke of the movement. Deliberate

 

[TheOtherOne55]

High reps 100%.
Failure in the 15-20 rep range. Increase ROM, so just go deeper. You'll have to lighten load but who cares.
Slower more controlled reps. Keep the same volume you've been doing.
If you do that, your legs willll change.

@alfresco There's no way someone could realistically finish that lol im serious.
Ive done the 100 rep leg press (basically as many sets as you can to hit it, you can rest inbetween, just dont rack the weight). And it sucks. Your legs are shakey AF after that. It's ridiculous. But the 20 rep hacks for 3 sets is nuts. And I'm dead serious — NO ONE can/would finish that 10x10. Even starting with that, the average BB would have to start with 135-195lbs lol Most people would die doing that with body squats...

 

[kadafi2]

Wouldn't that be the same as a dc widowmaker? Sounds similar

That's right, this method is widowmaker.

1 X 100 rep leg press
3 X 20 hacks
10 X 10 squats, 20 sec rest between

I'd really like to see someone do this. I also think it's impossible; your legs would just feel like jelly during squats. Not to mention the incredible endurance required, because you won't be able to stabilize your breathing in 20 seconds. And then add in the time it takes to puke.

 

[Bobik]

I train legs differently than I lot of people... But everyone I've convinced to try it has benefited.

I don't do full range of motion. I find a big exercise that fits me and I maintain tension through the whole rep, eccentric and concentric. No bouncing out of the bottom. No pausing at the top. It. Fucking. Hurts.

I have worked up to where I do 5 x 20 (work sets) on either a hack variation or a belt squat. I stay at a particular weight until I can do all 100 reps perfectly. Do not speed up the tempo. Do not quit. Pick an exercise that you can fail safely. But your brain will probably give up before your body. At least initially until you realize that it's only pain. Take ample rest between sets but none during.

I think it's working.
View attachment 237149

I've seen @dave87 execute a similar style on the leg press.

Can you do it this way 2x a week or do you only train your legs once a week? Thanks

 

[alfresco]

That's right, this method is widowmaker.




I'd really like to see someone do this. I also think it's impossible; your legs would just feel like jelly during squats. Not to mention the incredible endurance required, because you won't be able to stabilize your breathing in 20 seconds. And then add in the time it takes to puke.

It’s very doable. I have put this young man I am training through this many times. He was a soccer player in college so his endurance is pretty incredible and he’s 110%. Never questions what I ask him to do. It’s not for the faint of heart. His legs are incredible, but were outstanding to begin with with world class calves by the way, give it a try and report back. I’d be interested in seeing how you do with it.

 

[kadafi2]

It’s very doable. I have put this young man I am training through this many times. He was a soccer player in college so his endurance is pretty incredible and he’s 110%. Never questions what I ask him to do. It’s not for the faint of heart. His legs are incredible, but were outstanding to begin with with world class calves by the way, give it a try and report back. I’d be interested in seeing how you do with it.

What about the weight in the squat? Constant, or regression, or rather, dropsets? You'd have no reason to write lies, but this guy must be a real terminator.

 

[Alzadosghost]

55 and alfresco are both right. It’s very doable. But hardly anyone will be able to do the 100. Not the first time not the 5th time. Not ever. If you can’t it’s a goal to chase. No one in here can say his legs won’t grow trying lol. Had i had it all to do over again from the start, knowing what I know now I’d never train for a number of lbs. higher reps are superior for all body parts to grow. Not just legs. Lighter it up and save your joints. Then you can train till your old as fuck. Not watch others train because your body is ruined from injuries.

 

[td]

Can you do it this way 2x a week or do you only train your legs once a week? Thanks

I can personally only do it once a week. But it depends entirely on your recovery capabilities. Give it a shot!

I was doing a second day with the @mountaindog split squat drop set of death. It was hard and fun. But I don't think it was making me better. I removed it.

 

[alfresco]

What about the weight in the squat? Constant, or regression, or rather, dropsets? You'd have no reason to write lies, but this guy must be a real terminator.

This young man is a real specimen. Looking at him you wouldn’t believe that he just started working out, never seen anybody with that much potential, long, full muscle bellies, on all body parts. I wrote about him early on, but I have an updated my post. I put over 20 pounds on him in the last probably a year and a half prior to that our training was interrupted by two surgeries for cancer so we really only been at it what I would call seriously for maybe a year or so.

We’ve tried full body workouts at the start primarily pre-exhaustion after that we tried lower upper body routines, then working out each body part once a week Now we are on a full body body workouts three times a week and he’s growing like a weed, changes are visible weekly.

I must say, that he is weak as a kitten which you would not expect looking at him.

The squats are the same weight for 10 sets maybe hundred pounds, never let’s go at the bar (Smith machine because his low back is a bit tweeky) if you can believe that so not a lot of weight but he does it all and no complaints. Don’t recall what the weight is on the leg press, maybe 180 pounds, 2, 45’d on each side but he’s an animal and he never gives up. He’s not doing hacks anymore. I’m trying to save his knees. I want him to be able to play with his grandkids later in life.

His leg workouts as I wrote about takes maybe 20 minutes if memory serves. We move very very quickly, not the rough speed, but the time between exercises and hasn’t thrown up yet, but comes close.

Hope this helps.