Doublebase

I want my legs to get bigger. I squat, do lunges, SLDL, and nothing. Legs have always been my weak point. My leg workout is something like this:

Squat: 4 sets x 5-8
Lunges: DB's 2 sets

I have to say my legs are sore for 2 days after that. Sore that when you sit down you don't want to get up. I'm afraid if I do to much that I will be over-training my legs. I do SLDL's on my shoulder day. I am so taxed after squating that I don't want to do anything else. Legs just kill me. Like I said they are my weakest point. I only go up to 225lb on squat also. I just suck at them. I think I need to go back to the beginning with my leg routine. What do you guys think?

Also, I squat perfectly. I'm a stickler on form. That is why I don't slap on more weight and do them half asses.

Gazhole

Have you tried extending the negative portion of the reps?

Youll have to use less weight obviously, but a lot of people have said to me thats the way they find they grow with.

I have to agree, in the 4-5 weeks i was using 2 and 4 second negatives i put on a good few lbs of muscle. I dont measure, but my legs seemed bigger to me.

Give it a shot.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

Doublebase

Also, I know I don't lift to failure very often. Should I do this more? For example, Bench Press: I do 4 sets.

1st 135 x 10
2nd 185 x 6
3rd 205 x 4
4th 225 x 2

Should I do more reps? When you lift heavy it doesn't burn like when you do 20 reps of 135 or whatever. Is lifting heavy weight low reps the way to build size or should you exhaust the muscle to failure every set? I've bee thinking about my training a lot recently. I should look better for how much I lift. I must be doing something wrong.

KelJu

I think you have to figure out what your body responds to. My body responds great to low reps (3-5) of 4 sets. It would look something liek this:

Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 315 x 5
Set 4: 365 x 5

I like to start small, and increase weight significantly each set. That way I haven't burnt myself out by the last set. I do not ever go to failure on legs. I don't think it is worth the risk.

I try to go down slow, and pause a second or two while I am in the hole. Then I try to blast myself up quickly. Basically very similar to what Gazhole is advising to you.

Gazhole

Yeah, i try to be as explosive on the positive as is safe, too. Not to a plyometric level or anything, though.

I dont think its advisable to go to failure too often on anything if you can help it. Every once in a blue moon at most.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

Bakerboy

My legs respond well to high rep squats and heavy deadlifts.
Try 1 set of 20 rep squats and every week increase the weight by 5 pounds.
P- funk is starting a new program next week doing that type of program so you can ask him about it.
If you have been doing the same leg routine, with the same weight/ reps/ sets for a long time then your body likely has adapted - you need to switch it up.

No strength within, no respect without - Kasmiri Proverb

Doublebase

I think I'm going to try a high rep leg routine. When you say 1 set of 20reps, is that it? You warm-up then do your set of 20 reps and then thats it? Or should I do something more like: 3 sets of 12-15 reps.

fufu

Bulgarian squats are a great addition to any leg hypertrophy training IMO. Research some new exercises and write out a program with variety.

fufu's 1337 Journal

Your diet will set you free.

Gazhole

If its what i think it is, you take your 5RM, and work up to doing that for 1 set of 20 reps using as long and as many rest pauses as you need.

But 1x20 @ 5rm is obviously the last week, you work up to that, like BB said by adding a little every week untill you finally get to 5rm.

Im trying to find the article on it for you.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

Bakerboy

^ You do a few warm up squats with light weight, as much as many sets as that requires. Then you do 1 set of 20 reps. Use a weight that you can manage 10 reps without much problem but push yourself until you hit 20 reps.
It should take 3-4 minutes to complete the set. Start with 1 set of 20 rep squats once a week. Take a look at how P-funk is going to do it- Full body 2 x a week, deadlifting on one day and squatting on the next day. You may have to buy some new pants when you are done.

No strength within, no respect without - Kasmiri Proverb

Gazhole

And Bulgarian Squats rock too, any one legged variation of the squat is a great addition, but Bulgarian's are by far the most brutal.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

Doublebase

I cannot do a pistol. Not even close.

Malley

Bulgarian and pistol isnt the same thing. Bulgarian you put your back leg on a bench a pistol is twice as hard.

www.crossfit.com

Doublebase

Yes. I remember those. They are a bitch too.

P-funk

how many times a week are you training legs? Once? Twice (sldl on shoulder day)?

Sounds like you need to really build some work capacity and foundational strength there.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

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rmcfar

i think everyones sort of jumpin the gun
if one set of squats is causing you to be completely useless then you really should step back and start from the basics, not start trying new strength building techniques.

legs seem to be a bit of a different monster then the rest of the body because they require so much all around strength (core, hip abductors, etc) that you really need to take the time to build a really strong base, then your legs will have the ability to explode once you can handle the long workouts and the huge weights.

"When i was 15 years old, i took all of my clothes off and looked in the mirror. When i stared at myself naked, I realized that to be perfectly proportioned I would need 20 inch arms to match the rest of me." -Arnold

Doublebase

Not one set. After I'm done doing squats. After my 2 warmup sets then my 3 working.

Doublebase

I train them once a week. I do the SLDL's on shoulder day because my legs are so sore after my normal workout that I'm afraid to add anything. I can DL fine. That is probably my best lift. I have a very skinny waist and a long torso. I'm lanky. Long arms and legs. Not really build for squatting like you are. I agree with you though. I need to build a better foundation. It just sucks because I've been lifting on and off since I was 16 years old. You'd think I would have a pretty good foundation already.

Bakerboy

^ How's your diet? Maybe you need to revamp it a bit along with a new lifting program. Don't get discouraged or I will sending kefe over to bust your balls. If you want to get bigger, you can, you just need a plan.

No strength within, no respect without - Kasmiri Proverb