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Thread: Increasing Leg Size and Pullup reps

  1. #1
    Wannabebig New Member
    Join Date
    Aug 2010
    Posts
    2

    Increasing Leg Size and Pullup reps

    Hi,

    I have been lifting off and on for 10 years. Mostly off and regret neglecting legs and back. I have been making progress with the following workout and would like some feedback from other lifters. Do you think my goals are reachable? Are my current lifts below average? Should I deadlift every other week? I should probably do more assistance work but I do 6 - 8 sets and these compound lifts are taxing. Also I can not figure out why my squat is slightly higher than my deadlift. I have tried everything.

    Tues and Sat:
    Pullups
    Bench Press
    Full Back Squats
    Incline Dumbell Press
    Dips

    Thursday:
    Chinups
    Deadlifts
    Standing Military Press
    Calve Raises


    My goals by next summer are below:
    Pullups - 12 reps
    Full Squats - 315 x 6
    Deadlifts - 315 x 6
    Bench Press - 275 x 6
    Military Press - 185 x 6

    I am currently lifting:
    Pullups - 4 reps
    Full Squats - 275 x 6
    Deadlifts - 260 x 6
    Bench Press - 230 x 6
    Military Press - 135 x 6

    Age:37
    Weight: 200lbs

    Thank you very much for any helpful feedback.

  2. #2
    Wannabebig Member
    Join Date
    May 2010
    Location
    Philadelphia, PA
    Posts
    75
    Quote Originally Posted by carljohnman View Post
    ...I do 6 - 8 sets and these compound lifts are taxing.
    6-8 sets per exercise? Or total...

  3. #3
    Wannabebig New Member
    Join Date
    Aug 2010
    Posts
    2

    6-8 Sets

    Should have explained better. Sorry. For Bench, Squat, Deadlift, and Standing Military Press I do 6-8 sets including warmups which are 2-3 sets. That leaves me with 4-5 sets all out in rep range of 4 - 8. For all other excercises I do 3 sets. Hope that helps.

  4. #4
    Senior Member
    Join Date
    Aug 2008
    Posts
    1,099
    If you are doing 4-5 sets with an all-out effort, it's no wonder you don't have the energy for anything else. Your goals are easily reachable, but eventually you won't be able to go all-out every time. You will have to come up with a better planned progression scheme.

  5. #5
    Strongman Tom Mutaffis's Avatar
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    Jul 2008
    Location
    Charlotte, NC
    Posts
    127
    Quote Originally Posted by carljohnman View Post
    Hi,

    I have been lifting off and on for 10 years. Mostly off and regret neglecting legs and back. I have been making progress with the following workout and would like some feedback from other lifters. Do you think my goals are reachable? Are my current lifts below average? Should I deadlift every other week? I should probably do more assistance work but I do 6 - 8 sets and these compound lifts are taxing. Also I can not figure out why my squat is slightly higher than my deadlift. I have tried everything.

    Tues and Sat:
    Pullups
    Bench Press
    Full Back Squats
    Incline Dumbell Press
    Dips

    Thursday:
    Chinups
    Deadlifts
    Standing Military Press
    Calve Raises


    My goals by next summer are below:
    Pullups - 12 reps
    Full Squats - 315 x 6
    Deadlifts - 315 x 6
    Bench Press - 275 x 6
    Military Press - 185 x 6

    I am currently lifting:
    Pullups - 4 reps
    Full Squats - 275 x 6
    Deadlifts - 260 x 6
    Bench Press - 230 x 6
    Military Press - 135 x 6

    Age:37
    Weight: 200lbs

    Thank you very much for any helpful feedback.
    Carl,

    Are you limited to only two days per week for training or is that just something that you prefer?

    With regard to your general questions regarding leg size/strength and pullups the answers to both of those questions are quite simple. To increase leg size/strength I would recommend squatting - the frequency and intensity are up to you but I would squat at least once every 10 days, if not more. For pullups I would recommend doing them more often (Iron Gym can be hung in any doorway) for multiple sub-maximal sets per day (you can use a chair or resistance band to make the pullups a bit easier).

    Your goals are achievable within a 8-10 month time frame though it will take a lot of hard work and discipline. Some of the goals may require some bodyweight gain as well depending on your current build.

    The most important things will be a progressive program, good diet, and overall consistency.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 225 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  6. #6
    THE 800 QUEST NickAus's Avatar
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    May 2009
    Location
    Sydney
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    7,650
    Squats and leg presses for leg size, reps between 5 and 15 mostly but some high rep sets will also help.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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