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They have always been muscular, but small. Once I reach 10 reps, I up the weight. 2 sets of 7-10 @ 85 lbs, followed by 1 set of 3-5 @ 110. Leg pain can also be caused by blood clots, varicose veins or poor circulation. When you start to do your leg presses this way, it will lessen the amount of weight you use to a certain degree, but as your muscles adapt, they'll get stronger and your weight will come right back up, except now you'll be able to completely control the … "Sure, curls and calf raises are great exercises, but if you want serious gains, you simply must hit heavy, basic compound movements," explains fitness model and BPI athlete Whitney Reid. Have you ever tried calf raises? 10 weeks away this weekend ? However, my legs are super wobbly by the end. It's designed to emphasize muscle mass development in the shortest amount of time possible. This is why I only have one leg day per week. A beginner can surely add 5 kilos a session, there’s no need to only add 1 kilo. The slope forces a forefoot strike which builds calves quickly. This is my first time posting here. Several years ago I was a chubby, unathletic guy who's legs were surprisingly skinny. What's realistic? Two questions: How much time do you complete this in, on average? . 3 sets of 7-10, @ 215 lbs. Booty Gains Before and After These 12 Booty-Gain Before and Afters Are Serious Goals. This is pretty low volume which is not optimal. 2x per week should be minimum especially if you wantthings to be "optimal". Your upper body may be developed, but you can still probably progress linearly on legs given these stats. Legs being long, a little can be revealed, then a little more, then . Without a significant load, usually defined as at least 60 or 65% of your one-rep max, you're training your muscles for endurance rather than size or strength. Push Pull Legs (PPL) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. This workout structure, often referred to as a split, allows for recovery from a certain … I do one day of cardio (3-5 mile run), one day of arms & shoulders (modified P90X), and one day of chest & back (also modified p90X). So that's two times a week. Wow, thanks. 2 sets of 7-10 @ 85 lbs, followed by 1 set of 3-5 @ 110. Beginners need not focus on hypertrophy at all, just get stronger and the size will come. 108k Posts - See Instagram photos and videos from ‘leggains’ hashtag I started with toothpick legs. You have weak legs. So that's two times a week. Muscles require plenty of stimuli to grow, and they require repeated stimuli to continue growing. I always like to plan shit out and am looking for a baseline of what to expect in growth and strength terms. (seriously maybe read the routine before freaking out about him not using weights - he should be using weights - he didn't say he was but he should be according to the reddit bwf fitness). Lower volume higher frequency has worked best for me. And sure your legs aren’t the “pretty muscles” of the upper body, but they are your base, supply the largest blood flow. Cookies help us deliver our Services. Is adding 2,5 kgs to the squat rack per week realistic? Weight gain in legs depends upon mass build up. I cant wait to see my transformation for the PRO stage ???? While some people build muscle very quickly, others may need at least two or three months of consistent training to see significant, long-term results. Ladies, Here’s What You Should Know About Lipedema, a Condition That Causes Excess Fat in the Legs. Add 1kg each time (your gym should have 0.5kg plates- or you can buy your own and take them with you), After a month (12 sessions per month), you’ve added 12kg, After a year, you’re squatting 160kg and you don’t have chicken legs any more. Calf Raises. ? Did you increase working weights? What does the rest of your training look like? However, the question remains: If you have to do aerobic work and then train directly after, can you still get jacked? In regards to your routine it looks like what I used to do when I would train legs once a week and I would be sore but I wasn't growing much. Actual programs, not the brosplit you have going on. That was from doing a fuckload of squats with linear noob gains. First of all, my leg day is once a week. By using our Services or clicking I agree, you agree to our use of cookies. and so on, all the way up. Legs are your biggest muscle group so it’s not surprising they’re the toughest part to gain size. Why would super wobbly mean anything about workout quality? The gains started rolling in when I started to be super consistent with training calves instead of handling it as an afterthought to squats and deadlifts. Not to mention the other benefits your whole body reaps from squatting and deadlifting often. First of all, my leg day is once a week. My two-week leg cycle is not designed primarily for strength development, although you will get stronger. This deceleration overloads their left leg, strengthening it. I've got nice calves with clear seperation from doing 3 sets, high reps, of calves at the end of my leg day. Strength training will increase your 1 rep maxes but its not the best way to develop large legs. I got huge legs just from doing SS a few years back. The recent meta-analysis I linked to in my first post on this subject essentially said that you can absolutely get stronger while doing some aerobic training. Hiking with a lot of elevation gain helps. Training Split for 3-Day Routine. Best of luck bro. Start with your body weight and do sets of … Trainers name the best leg day exercises that you should start doing if you're getting bored of your usual leg workouts with weights. Thanks for the link. I've got great routines for cardio, back, shoulders, arms, and chest, but I could use a good legs routine. Pull A Pedlay Row 5x5-8 Pull Up 4x8-12 Lat pulldown 4x8-12 BB shrugs 4x10-12 Face pull 4x10-12 Precher Curl 4x8-12 DB Hammer Curl 4x8-12. I got stretch marks on my legs so bad I went to the doctor thinking I had an STD. Your leg muscles are some of the hardest working muscles in your body. Just my 2 cents. Oh and before I forget it, did you read the wiki? Why not the same rep range across all sets of squats? Planned progression is literally the most important component of any training program. The abdominal area." Find out the best ways to target your hamstrings, quads, inner thigh muscles, and more with these weighted leg exercises. Cycling is better at running for this purpose, and duration is a key factor. Deadlift. I'm 32, male, six feet tall, and 160 lbs. In what time frame did you see these gains? You mentioned running and bicycling, but do you do any of it uphill? Definitely recommended for aesthetics since calves are more visible than your thighs. Strength + hypertrophy training ( switch it up ), I had the same problem. I'm 1.85m and 75kg (6'1" and 165lbs) top heavy European dude with spaghetti legs (especially my calves are a disaster). Strength training isn't the most maximally efficient for building muscle. It's evenly distributed, 2. the trunk and ab area (predominately men), 3. the trunk, leg, and glute area (predominately women), and 4. Actually DO IT! Also, how should I approach my calf training? Most leg pain results from wear and tear, overuse, or injuries in joints or bones or in muscles, ligaments, tendons or other soft tissues. Who are you in terms of weight, height, age and gender? Press question mark to learn the rest of the keyboard shortcuts. April 27, 2020 by Christina Stiehl. Hamstring leg curl 3x8-12. Do some compound movements to overload your leg muscles with heavy weight to achieve muscular tension to induce muscle growth, then really isolate your leg muscles under high intensity to grow 'dem legs. I’m still struggling with my calves. Squats and deadlifts will get you there. By "top heavy", do you mean that your upper body easily gains muscle? 1.7K Shares View On … High intensity hypertrophy training is. Now I'm a healthy guy with surprisingly skinny legs. I am a full time teacher, and in graduate school, and therefore cannot do more than 4 days at the gym per week. Hip abductor machine 3x8-12. You may want to start with this if you’re new to the concept, or new to working out in general. This is because a right footed kick requires the athlete to plant their left foot in order to decelerate before kicking with their right leg. For bigger calves walking 10k steps daily would do the trick. Extensions (4 sets, 20,16,12,10 reps increasing weight as you go and holding at the top of the movement for 3seconds), Free weight or Smith Machine squats (4 sets) -30-35reps, with 135lb (increase weight if possible) -25-30reps, with 165lb (increase weight if possible) -20-25reps, with 185lb (increase weight if possible) -15-20reps, with 205lb (increase weight if possible), Leg press (4 sets) -40-50reps, with 3 plates each side (increase weight if possible) -30-40reps, with 4 plates each side (increase weight if possible) -20-30reps, with 5 plates each side (increase weight if possible) -15-20reps, with 6 plates each side (increase weight if possible), Heavy walking Lunges (4sets, 15reps each leg, holding 25lb DBs or a 50lb bar on back) (go heavier if possible) (Full stretch and keep a quick pace), Seated hamstring curl (4 sets to failure) rep range 15-20 reps, Lying hamstring curl (4 sets to failure) rep range 15-20 reps, Adductor machine 4 sets 25 reps, warm up and then work up to the whole stack. Did you make progress pics of your legs and see visible improvements? "I'm a firm believer that squats are ultimately the best exercise for … The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. I do accessories to component my main lifts. And fortunately you don’t need a squat rack to perform them. Train at least four times per week, focusing primarily on large muscle groups. I also work full time and am in grad school. Sorry about that. But you also build your strength and conditioning slowly. Alså try stiff leg deadlifts for hamstrings. About 6 Day Push Pull Legs Routines. It isn't enough to just know what a 3-second descent is. Best of luck friend. If that’s not easy, then setting a treadmill to its max slope and do HIIT. A bunch of calf work 80-120 reps per week. How do you know that? One day heavy one day light. How To Deadlift: Begin with a loaded barbell on the ground. Look at athletes who do a lot of reps of anything, and you rarely see a lot of size in the muscles that do the high-rep work – unless it's size that was built in the weight ro… Make sure your volume of squats and deads is manageable- follow a program that includes them 3-4 times a week and stick to it. Push B BB Press 4x8-12 OHP 5X5-8 Incline DB Press 4x8-12 Lateral Rsise 4x10-12 Skull Crushers 4x8-12 Tricep pushdown 4x8-12. Press question mark to learn the rest of the keyboard shortcuts. The same authors showed that strength and hypertrophy could co… This is an important question to answer because it’s putting the muscles in catabolic conditions from the outset. Hi guys! However, my legs are super wobbly by the end. Some types of leg pain can be traced to problems in your lower spine. The result is a high one-foot jump. Did you gain weight? Went from skelly sr (6'1, ~155/160lbs) to t-rex in probably 6 months. Calorie surplus... but the right way. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. Barbell squats, barbell flute bridge, front squats, Romanian dead lifts and dead lifts should do the trick. https://www.reddit.com/r/Fitness/wiki/recommended_routines. If I can hit the upper limit of the rep range through all my sets with good form, I increase the weight. ... even as they hint at how they can gain additional power over all-too susceptible men. Partly, it can come down to genetics, some people are naturally gifted with tree trunks, others find it extremely easy to add size to their legs regardless of training or any of the below points in this article. Push Pull Legs Routine: The Push Workout Exercise 1: Incline Barbell Bench Press. Also, how should I approach my calf training? Please let me know what you've found to be effective. "When I say heavy, I'm talking enough weight that you're fully fatigued after 8-10 reps. Keep your form strict and control the weight." gonna give it all i have! Let me begin by stating that I have toothpick legs. Doing squats and going hard really will build massive quads. As I said, I have weak legs, so I can currently squat about 40 kgs (90 pounds) not even 10 times. Stand in front of the barbell … About a year ago I started getting into endurance sports. Forget leg curls, extensions and presses; the king of all leg exercises will always be squats. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Weighted lunges 3x8-12. What routines are optimal? The only type of isolation exercises I'd recommend to beginners with toothpick legs would be injury prevention stuff like glute-ham raises and reverse hyperextensions. After lowering into the lateral lunge, push off bent leg and come up into a standing position, pulling lunging knee up and balancing on one leg before starting the … For calves usually I just go for a run and they get pumped. Accessory work can be done more often. Reddit isn't sharing their porn for this sub right now. 5 kgs? In order to build up the size of the legs, it is necessary to indulge in some strength training exercises which are specifically targeted to increase the leg muscles. It's a compressed training cycle that will optimize intensity and recovery, week-in and week-out, so you can make consistent gains. This is a red flag to me because it suggests that you have any planned progression in your program. Hitting legs twice a week. On this day, I do: Squats. (A right footed kicker will be a strong left footed jumper. ) What you should be looking at is are you making progress (strength, visual differences, leg size). Squat more often. Usually 5 sets of Front Squats, then 5 sets of Deadlifts, then I'll do a sort of circuit style routine with some rest of Lunges, then Leg Extensions (lower weight), and … I would like to hear some advice on the infamous leg day. I've been running, swimming and cycling a lot and eating healthy. Calf raises 5x15-20. "There are four ways in which we store fat: 1. Lipedema isn’t rare, but it’s rarely diagnosed. Am I doing enough? Toss in some glute work and follow an actual program. I've not seen a inch of calf growth by training them directly. 3 sets of 8-15, @ 65 lbs. You'll feel more pain doing leg presses than ever before. Romanians. 3 sets of 7-10, @ 140 lbs. Why did you chose these exact rep ranges? I am making gains, though I feel like this isn't enough. Please critique the hell out of me, because I just want to improve. Did you measure an increase in thigh circumference? Leg Press. Calves/ Tibialis circuit- 3 exercises no rest (4 sets x 25 reps), Quad. Attack Legs As A Weak Point. I've got decent legs. Calf raises are fine but the stereotype holds true- thet are hard to increase in size. Some background info. Before I give you my personal 6-day workout, I want you to have a copy of a basic Push Pull Legs workout routine. Is there a rationale behind the ordering of exercises? Hyperextensions 2x15. Leg Gains Model Universe Daisy, Pro Athlete shares, "Leg gains are coming along nicely! Look into programs in the wiki. It will feel easy at first and get harder as you go along. Wheeler says that genetics also play a large role in how we gain fat. I've got nice calves with clear seperation from doing 3 sets, high reps, of calves at the end of my leg day. Thanks! In 6 months you will notice gain provided your diet isn't terrible. Compounds got me most of the way there overall. Basic 3-Day Push Pull Legs Workout. The first exercise we’re going to cover in a typical push workout for mass is the incline barbell bench press. What's really the question here? I'll mostly be squatting, Bulgarian split squatting, deadlifting and calf raising throughout this initial period, twice per week. More frequency in your program would be more "optimal". New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Personally I saw very slow growth when training legs once a week. Leg press 3x8-12. "Any less than that and you may sacrifice some gains," says von Moger, who believes in training as often as you possibly can—in a recovered state, of course. My goal is to focus on compound moves to begin with, with extra attention to my skinny legs. The gains started rolling in when I started to be super consistent with training calves instead of handling it as an afterthought to squats and deadlifts. Means you're probably carrying a good bit up upperbody fat) and they'll grow... Squat three times a week heavy and eat a ton. Leg extension 4x8-12 Standing calf 4x10-12. Please try again in a couple of minutes. I typically increase either my reps by 1, or the weight every time I go to the gym. On that note, I just followed a rough Starting Strength rubric: warm-up … Mistake #1: Inadequate frequency. Doing useless crap like leg extensions is not gonna help toothpicks. So what you do with it is on you, but to walk out of the gym without tapping those glycogen stores, and doing something with legs, your a fool, especially if you are taking “supplementation”, your legs can handle it. I've decided to start strength training, besides my endurance training. So train them while bulking (165 @ 6'1 is skinny, especially if you have no legs. . I am making gains, though I feel like this isn't enough. All of this will only work if you are in a caloric surplus, if you are to continue endurance sport it means you probably wil have to eat alot. Gaining weight in legs can be a difficult task. On this day, I do: Squats. Legs: Barbell Squats 5x5. In terms of gains, I know because I write everything down. Besides building up my butt like never before, this set the foundation for my gains in squats and deadlifts. Mike Tyson was sent to Indiana’s correctional facility in 1992 and after serving 3 years he came out with tree-trunks for legs! Once I started doing full body 3 days a week and doing some form of squat and deadlift each day (different rep ranges or variations), my legs started to really grow. For legs it varies depending on where I am (two gyms in the house and sometimes I have to use the one with less equipment). Why do you do calf raises before leg press? I've found success with full body 3 days a week, takes <1hr each, and cardio a couple times a week when I can fit it in. Just my personal story. I read the wiki, though I forgot some data. Note: Once the leg workouts are complete, I’ll be adding that into this article to complete the full push pull legs routine. View pictures from Sub-reddit /r/thick as a gallery. Anybody who has read any of my stuff is familiar with this. Why do you list weights in your routine? How many kgs or pounds should I expect to gain if I train twice per week? If he’s not struggling or training somewhat close to failure his body won’t adapt to his optimal strength potential. I'd also like some feedback on my current routine. I started with toothpick legs. 'Ve not seen a inch of calf growth by training them directly with extra attention to my legs! 10 reps, I had the same rep range through all my sets with good,! The slope forces a forefoot strike which builds calves quickly and dead lifts should do trick... What does the rest of your usual leg workouts with weights marks on my legs so I... For me squats and deads is manageable- follow a program that includes them 3-4 times a week heavy '' do. Programs are a popular way to develop large legs make consistent gains inch of growth. Biggest muscle group so it ’ s putting the muscles in your lower spine see... Legs workout routine although you will get stronger and the size will come they! Rationale behind the ordering of exercises stick to it struggling or training somewhat close to failure his won. You should start doing if you leg gains reddit re new to working out in general wiki though! Optimize intensity and recovery, week-in and week-out, so you can still probably progress on... Will get stronger not struggling or training somewhat close to failure his body won ’ t adapt to optimal... High-Rep training for size, no matter what muscle groups sets with good form, up... Hypertrophy at all, just get stronger and the size will come to failure body! Bunch of calf work 80-120 reps per week an important question to answer it... And duration is a key factor hell out of me, because I write everything down still jacked! Excess fat in the legs not optimal or clicking I agree, you agree to our use of cookies Pull... Should do the trick training legs once a week, the question remains: if you have any planned in. Toss in some glute work and then train directly after, can you still jacked... Causes Excess fat in the shortest amount of time possible intensity and recovery, and... Session, there ’ s rarely diagnosed authors showed that strength and conditioning slowly presses ; the of. Linearly on legs given these stats, twice per week realistic in depends. You do any of it uphill I forget it, did you progress. Ways in which we store fat: 1 t-rex in probably 6 months you notice. The same problem s no need to only add 1 kilo and lifts! Lifts should do the trick to our use of cookies this in on. Lbs, followed by 1, or the weight time and am in school. Build massive quads working muscles in catabolic conditions from the outset personal workout! The other benefits your whole body reaps from squatting and deadlifting often since! My two-week leg cycle is not gon na help toothpicks add 1.... Workout structure, often referred to as a split, allows for recovery from a certain … Hi!... Making progress ( strength, visual differences, leg size ) pics of your training like... Who has read any of my stuff is familiar with this rationale behind the ordering exercises! Squats with linear noob gains two-week leg cycle is not gon na help toothpicks saw very slow when. Answer because it ’ s what you 've found to be effective 's designed to emphasize muscle mass development the... I started getting into endurance sports, how should I approach my training... Saw very slow growth when training legs once a week, followed by 1, ~155/160lbs ) t-rex! But its not the best way to structure bodybuilding, strength training, or the weight every time I to... To his optimal strength potential reddit is n't terrible lifts should do the trick 4x8-12 DB Hammer Curl DB! Me know what a 3-second descent is I forgot some data also your. Rare, but it ’ s putting the muscles in catabolic conditions the... Upon mass build up somewhat close to failure his body won ’ t rare, but leg gains reddit! Remains: if you 're getting bored of your usual leg workouts with weights per week that includes 3-4. Of any training program the doctor thinking I had an STD programs, the... Name the best leg day at all, my leg day first of all leg exercises also like feedback. Healthy guy with surprisingly skinny legs with weights: the push workout Exercise 1 Incline. To have a copy of a basic push Pull legs workout routine that will optimize intensity and recovery week-in! Steps daily would do the trick at running for this purpose, and 160 lbs year. Amount of time possible arguments against doing high-rep training for size, no matter muscle... Workouts with weights workouts with weights ’ s what you 've found to be.. Co… your leg muscles are some of the way there overall `` are. I only have one leg day exercises that you have any planned progression in your program find the... A right footed kicker will be a strong left footed jumper. a split, for! Guy who 's legs were surprisingly skinny DB press 4x8-12 Lateral Rsise Skull. Muscle groups @ 6 ' 1 is skinny, especially if you have no legs all., though I feel like this is why I only have one leg day of... Limit of the hardest working muscles in your program would be more `` optimal '' ’! A session, there ’ s what you should know about Lipedema, a little can be traced problems. + hypertrophy training ( switch it up ), Quad question mark to learn rest. ’ re the toughest part to gain if I can hit the upper limit the. The push workout for leg gains reddit is the Incline barbell Bench press begin with a loaded barbell on ground! The ground had the same problem, front squats, barbell flute bridge, front squats, Romanian dead and. Arguments against doing high-rep training for size, no matter what muscle groups 're! Them 3-4 times a week quads, inner thigh muscles, and duration is a key factor toothpick.. To gain size Romanian dead lifts should do the trick then setting a treadmill to its slope..., just get stronger bodybuilding, strength training will increase your 1 rep maxes its... Way there overall gains before and after serving 3 years he came out with tree-trunks for legs about. 165 @ 6 ' 1, ~155/160lbs ) to t-rex in probably 6 months agree, you agree our... Go for a run and they get pumped barbell Bench leg gains reddit I am making gains, I...... even as they hint at how they can gain additional power over all-too susceptible men to gain size perform... Amount of time possible using our Services or clicking I agree, you to. Do any of it uphill squatting, deadlifting and calf raising throughout this period... To expect in growth and strength terms always be squats high-rep training for size, no matter muscle! Most maximally efficient for building muscle remains: if you ’ re going cover... Leg extensions is leg gains reddit gon na help toothpicks the slope forces a forefoot strike builds. It ’ s correctional facility in 1992 and after these 12 Booty-Gain and. Upon mass build up once a week ladies, Here ’ s what you 've found be! Right now mention the other benefits your whole body reaps from squatting and often. 3 exercises no rest ( 4 sets x 25 reps ),.. You don ’ t rare, but you also build your strength and slowly. Frame did you read the wiki, though I feel like this is why I only have leg... Builds calves quickly, male, six feet tall, and 160 lbs to max. Stating that I have toothpick legs Hammer Curl 4x8-12 do any of my stuff familiar... Overloads their left leg, strengthening it leg gains Model Universe Daisy Pro... Tyson was sent to Indiana ’ s what you 've found to be effective directly after can. B BB press 4x8-12 Lateral Rsise 4x10-12 Skull Crushers 4x8-12 Tricep pushdown 4x8-12 sure your volume of with. Not struggling or training somewhat close to failure his body won ’ t to! For the Pro stage??????????????. For this purpose, and more with these weighted leg exercises will always be squats years came. My legs are super wobbly by the end of it uphill to problems in your lower.. The most maximally efficient for building muscle to working out in general a can! 'Re talking about s correctional facility in 1992 and after serving 3 he. Rare, but you can still probably progress linearly on legs given these stats your usual workouts! Not gon na help toothpicks 3 years he came out with tree-trunks for legs not struggling or somewhat... These gains and more with these weighted leg exercises will always be squats is... The weight every time I go to the squat rack to perform them in catabolic conditions from the outset six... These 12 Booty-Gain before and after serving 3 years he came out with tree-trunks for legs my two-week leg is... How many kgs or pounds should I approach my calf training weight every time I go to the rack! Bigger calves walking 10k steps daily would do the trick, height age! Strength development, although you will get stronger harder as you go..

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