hey guys according to my experiences traning legs for years and observing others training them as well I have come to a conlusion that leggs and calves are mostly genetics. For example I have been training my legs for over 5 years extremelly intense. I am even known in gyms for the person who can train his legs with the highest intesity out of all people incuding steroid users and still can't grow. I have tried only squatting and still very little growth. I can do 315 squats for a good 15 reps and I have gone up to 20 reps as well to total failure for a total of 15 extremelly intense sets that I have puked many times and even fainted 2 times. I eat 4000 to 5000 calories a day and over 300 grams of prtein a day including over 150 grams of fat. I have a very good uupper build who can never gain more than 10% bodyfat. I have an extremelly fast metabolism and always stay lean but my leggs cannot grow no matter what. If you people think I don't train them with enought intesnity you are dead wrong because I don't think many people can train with the intesnity that I train legs.
On the contrary I know many people who have very good leggs and they don't even squat. Some don't even legg press and all the do is curls and extensions and they have very good leggs. I have met people who don't train legs at all and they look a million timesbetter than mines, but their upper body dosn't compare to mines only leggs. I have also met many people who have poor nutrition and they have awesome calves and quads without even training themat all !!! and some even have striations and one of those genetic freaks in one of my best friends who many people accuse him of steroids, but I can absolutely quarantee to you that he has no idead on what good nutrition is and eat like 3 times a day junk. So accrding to my experiences my conclusion is that you can built a very impressive upper body despite your genetics throught hard work, good butrition and a ton on dedication, but if you have bad lower genetics there is no way in hell you can build impressive quad muscles if you don;t have enought muscle fibers no matter how hard you train without the use of AAS . Especially the calves muscles. Anyone else agree with me on this one ??
By the way even thought my legg muscles don't grow there is no way in hell I will stop training them it's my ultimate favorite bodypart to train and I am known for training legs extremelly
intense BRING IT ON !!!!!!!!!!!!!!!!!!!!
Last edited by johny walker; 10-21-2001 at 09:08 AM.
yes they can change their genetics and I have done just that withmy upper body. I started weight training at 5.8 at 130 lbs and I have build up to 185 at 8% bodyfat and look over 200 lbs baecuse of my small joints. I have completely transformed my upper body genetics, but as for my legs I am still doing that. And I do train them with perfect form. Here's my legg workout.
trained once per week.
3 sets of leg extensions light warmup. After that squats sqyats and more squats.
set 1 : 135 20 reps slow controlled reps
set 2 : 185 20 reps slow and contolled
set 3 : 225 20 reps
set 4 : 285 15 reps
set 5 , 6 , 7 , 315 15 reps to total failure (rest 3 minutes in beetween)
set 8 , 9 : 335 10 reps to total failure (rest 3 minutes in between)
set 10 315 12 to 15 reps depending on energy levels
set 11 and 12 225 for 20 slow and controlled reps.
--sitting on the floor for 5 full minutes to catch my breath if I don't pass out.
After workout 2 scoops of cell tech with extra 30 grams of dextrose total 105 grams of dextrose. 3 scoops of whey protein 65 grams of whey protein. Recovery is very good.
If any of you have a better leg program than the one I have listed I would really appreciate it. I am always open to try new things especially when it comes to leg training. thanks in advance.
Too many sets.......waaaaaaaay too many sets. I do two warmup and 2-3 normal sets. For warmup, first set is 6 reps, second is 3 reps. Next sets are to 3 reps. The other day I did 331 x 3, 3. My leg workout:
Squats (3 sets x 3, 3, 3)
Leg Extensions (3 sets 6, 6, 6)
Leg Curls (3 sets x 6, 6, 6)
SLDL (3 sets x 6, 6, 6)
Standing (1 set x 30)
Seated (1 set x 30)
dude ur totally overtraining and going to 15 or 20 reps is not optimal for growth
I just started oing this new routine 2 weeks ago guys lol. I don't usually do this many sets and reps, I'm just trying this new approach. For some reason I belive that you there is no such thing as overtraining your leggs. I do 12 sets for big bodyparts and 8 sets for smaller bodyparts. But sinse I have tried doing legs with 6 to 8 repetition on squats I figured I shock my system and going the high rep routines. I have a feeling high reps work alot better for my leggs because ever sinse I have been doing high reps I have been feeling more sore and it's the first time in a long time. I think there are getting better stimulation. I was planning on doing this routine for 4 to 6 weeks and then switching to something else a little less intense. I have a tendance to recover very quicly, but I think that's purely genetic because my whole familly is that way and I naturally have high testesterone levels so I think that's why I can do that many sets and quickly recover. At the moment I am curretnly doing 15 sets for leggs all squats!!! leg extensions and curls are a waste of time for mass. By the way I don't think 12 sets of squats is too much doing them once a week. I know when my body is overtrained and I know when it's time to slow down. Everybody is diffirent. But thanks for your advice. Any advice is better than no advice. I will keep you posted in a few weeks on my leg progress
can somebody PLEEASSE create a newbie FAQ entitled:
"yes u r over training...no dont talk back, wah..wah..wah...wah...U R overtraining, notice u havent progress **** with wut ur doing now ...wah....wah...overtrainer"
"The whole jedi thing was just not compatible with my lifestyle. My master was jelous he was always holding me back, -"be mindfull of the future, but live in the present"- what the hell does that mean? I even got my arm cut off...it just sucked. So i switched to the dark side and i havent looked back once...Now i am shooting lightning from my fingertips, choking people over the phone, i even get to wear a cape.....its just boss. My name is Anikin skywalker and i am a sith lord."
"i have the sex drive of 10 rabbits on viagra"
height: 5'8'' (im lieing its probably 5'7'')
weight: 159-165 lbs (morning and day)
goals for end of the year 405/500/600 at 170-175(with the 8pack)
other: dips 3 and a quarter plates for 4 reps
If you've only been doing this routine for 2 weeks, it can't hurt to try it a little longer. If you still aren't making progress, I would recommend cutting back on the number of sets and giving yourself more than a week between leg workouts. You might do better with 10 - 14 days.
As for genetics, it's not just the legs that are limited by genetics, it's the whole body! With optimum training, nutrition, etc., you can approach your genetic potential, but I don't see any way you're going to change it.
If you've been squatting and they ain't growing, try not squatting.. *ducks flying objects*. Honestly, squats are the best, but if yer legs ain't growin, maybe they don't work for you. Try doing just extensions and curls for a while. Some people get big ass legs off that ****. Can't hurt to try.
Founding Member and CEO of the FFFA
"All that matters is beauty on the inside! Outside beauty doesn't matter!"
~This is something ugly people say to feel better about themselves...
"Strength and size don't matter! It's not fair to judge training knowledge based on strength and size!"
~This is something wussy people say to feel better about themselves...
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And no COLON jokes, bastards!
I have bad genetics for legs. Mine used to be like sticks ... I have to really really blast them. There now around the 28" mark. Hard work is the key.
* * * * * * * * *
hard core n. 1 irreducible nucleus. 2 colloq. a the most committed members of a society
'Over thinking, over analyzing separates the body from the mind'
Genetics play a huge role in how big your muscles will get and what they will look like.
Don't use that as an excuse.
If you can sqaut 315 for 20, and don't have big legs, then you may just not be destined to have big legs.
Still pretty damn strong.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
You can't change your genetics.
thanks guys I really do appreciate all the help, but I am far from being a begginer I have been weight training for over 8 years and I am currently 185 at 8% boyfat, but I look alot bigger than that because I have very small joints.
By the way trust me guys when I tell you that I have tried every training technique for leggs and still can't grow. My leggs just stay cut and vascular with good definition, but they can't get big. And the strange thing is that my leggs are my strongest body part, but not my best. People freak out when they see me training legs with so much weight and that my leggs remain the same. I know that some people are born with very bad genetics for legs and they can still make them grow. I have my own personal training company and have allready trained people with very bad legs, but as soon as they started to train them they began to grow, while some people's legs don't. Some people can lift amazing ammounts of weight and they still remain small, while others squat a mere 225 and have amazing quads. And there are some people who cannot built some of their bodtparts no matter what and that's a fact they have to face. Even when they take drugs. Some people cannot get a 6 pack no matter what they do and how hard they diet and one good example of an ab-less bodybuilder is boyer coe. And some people rarely do any situps and carry a 6 pack year round . Anyways I'm starting my new cycle soon and I'm pretty sure my legs will grow then, but thanks for all the advice I really appreciate it . And I might try doing curls and extensions for a while if this new routine doesn' work. thanks again
Last edited by johny walker; 10-22-2001 at 05:10 PM.
Do you have problems building up both the quads and the hams?
If it is just quads have you already tried doing drop set leg extensions to pre exhaust and then hit the squats hard? I would think that could get some stubburn quads to grow.
Best Meet Lifts(Raw w/wraps):
@165- 435 SQ 270 BE 560 DL.....1255 total
@181- 515 SQ 295 BE 570 DL.....1375 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw w/wraps)
515 SQ 302.5 BE 585 DL
Maybe you need to design yourself a phage that will enter the nuclei in your leg muscles, remove the DNA replacing it with a copy of your own DNA modified to causes rapid cell growth and division and in you legs, then when you get where you want to be, inject yourself with another phage that will destroy the copy from the first ones and replacing the original DNA... or um...
...a simple test/deca cycle could probably do ya wonders.
Last edited by Tadger; 10-22-2001 at 10:57 PM.
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