Legs wont grow

[BigarmsAL]

Having a hell of a time getting legs to grow upper body no issues lower half dosent look bad just not a big as I want them to be I train quads hams and calves twice a week any ideas or tricks to get these baby's growin 28 200lbs 5 ft 10 15% bf

 

[Colette]

I started doing 3 leg days a week. Don't know how long I can keep this up cuz gotta go off cycle soon. I alternate the isolation exercises between quads/calves and glutes/ hams but do compounds every leg day. Hgh helps with recovery. Good luck.

 

[Gullinbursti]

My advice is to focus on getting strong, they're bound to grow if you're pushing heavy weight consistently

 

[deathcore]

Single leg exercises/isolation with negatives.

 

[JDLift]

If you have an SSB and a power rack do hatfield squats and hatfield bulgarians for high reps. Toss something like 85% of your back squat max on the bar and you'll be able to do sets of 15-20 on hatfields, and for the hatfield bulgarians you can probably start at 30% of the normal hatfields weight for high reps. Look em up, they're great. The adjusted movement lets you work your same squat stance and depth but with the option to use your arms and back to assist a bit as you get tired and the movement really lends itself to high loads. As you get more comfortable it's not hard to turn your max or even more into a high rep weight. 650 back squat, 800+ hatfields. This form also makes the bulgarian squats much more manageable since again you can modify the assistance from the arms and back to keep cranking reps out. The work is still hard, the weight must be heavy, but the legs will grow.

 

[PteRoy]

A bodybuilders primary goal isn't to lift weights, your primary concern is to contract your muscles. You contract your muscles against greater and greater resistance causing hypertrophy. Where a weight lifters goal is to see how much weight they can lift. Get better at contracting your muscles working through a full ROM (hamstrings touching Calves during squats etc.)

 

[Dick_Jones_III]

Do heavy ass to grass squats (better if pause squats are done). Do heavy deadlifts. Eat and grow. I did this natty and I went from a skinny legged dude to tree trunk legs and core after a few years. I'd imagine the results would be much quicker on gear, but in my opinion nothing beats the tears and sweat of heavy squats and deadlifts for power, strength, and ultimately size.

 

[Deleted member 21405]

Do heavy ass to grass squats (better if pause squats are done). Do heavy deadlifts. Eat and grow. I did this natty and I went from a skinny legged dude to tree trunk legs and core after a few years. I'd imagine the results would be much quicker on gear, but in my opinion nothing beats the tears and sweat of heavy squats and deadlifts for power, strength, and ultimately size.

Solid post. I DL tonight for the first time in over a year. Had a shitty hamstring injury that fucked me up. Then moved to hip thrusts, lunges, extensions

OP. Remain committed and don't forget your heavy compounds

 

[BigarmsAL]

Thank you all for the advice I plan on lifting a little heavier but before that I'm going to perfect my squat stance and depth with a lighter weight Iv been squating 405 but maybe I'm not contracting squeezing and stretching as I go through the movement maybe a little mind muscle connection woukd help my older brother just passed away so I'm having a hell of a time getting motivated

 

[BigarmsAL]

Also bulged a disk back in 2015 so on occasion I get some bad lower back pain I tend to hack squat more than barbell usually load 4 to 500 lbs and go for 10s

 

[Aoi_611]

Full ROM and appropriate loading will do the trick.

You need heavy weight to stimulate hypertrophy but that’s relative to form and ROM. If you can get deep in a squat with 405 and have your hamstring smashed into your calf at the bottom for 6-8 reps, go with it but if you’re unable to go that deep and not really feeling it, back it off some and progress the exercise.

Also, there’s a point where very heavy loads are more conducive to strength training than hypertrophy. Example is a 3-5 rep range that PL’ers use to build their single.

We’re looking for something in the 6-12 range where we can focus on getting (and feeling) the muscle fully stretched and contracted.

High rep ranges are also great for legs in 20-50 rep range but that’s for your finisher stuff like split squats, lunges, etc

 

[BigarmsAL]

Full ROM and appropriate loading will do the trick.

You need heavy weight to stimulate hypertrophy but that’s relative to form and ROM. If you can get deep in a squat with 405 and have your hamstring smashed into your calf at the bottom for 6-8 reps, go with it but if you’re unable to go that deep and not really feeling it, back it off some and progress the exercise.

Also, there’s a point where very heavy loads are more conducive to strength training than hypertrophy. Example is a 3-5 rep range that PL’ers use to build their single.

We’re looking for something in the 6-12 range where we can focus on getting (and feeling) the muscle fully stretched and contracted.

High rep ranges are also great for legs in 20-50 rep range but that’s for your finisher stuff like split squats, lunges, etc

I really appreciate the great advice I'm working hard on it with time and consistency I'll see the results I want I think I'll start squating with 225 at depth you're right it's not the weight it's the form and reps size and strength will follow

 

[EpicFlash]

I really appreciate the great advice I'm working hard on it with time and consistency I'll see the results I want I think I'll start squating with 225 at depth you're right it's not the weight it's the form and reps size and strength will follow

I wouldn’t suggest this. If you said you can squat 405 , unless ur ROM is a foot, that’s a decent squat. doing 225 with perfect form isn’t going to grow anything. That’d be like saying you can bench 320 but expect to grow chest benching 185 perfectly.
I think the solution is to get away from squats. Do heavy Leg extensions and ham machines. Throw in some Bulgarian for glutes and ancillary stuff…
My guess is you spend an hour in squat rack and then do few obligatory leg extensions on way out of gym. Flip that around. Start heavy with iso leg machines.

 

[BigarmsAL]

I wouldn’t suggest this. If you said you can squat 405 , unless ur ROM is a foot, that’s a decent squat. doing 225 with perfect form isn’t going to grow anything. That’d be like saying you can bench 320 but expect to grow chest benching 185 perfectly.
I think the solution is to get away from squats. Do heavy Leg extensions and ham machines. Throw in some Bulgarian for glutes and ancillary stuff…
My guess is you spend an hour in squat rack and then do few obligatory leg extensions on way out of gym. Flip that around. Start heavy with iso leg machines.

Yeah you are pretty spot on so you're saying as long as I have great rom I should stick with the heavy weight ? And focus a bit more on isolating quads and hams

 

[Nandrolorian]

YouTube>>John Meadows


Yw.

 

[bluescat510]

I was watching a Tom Platz video and he was a huge proponent of 20+ reps on the barbell squat. I thought that was crazy, so I tried it. I used to complete in powerlifting and all time best 1rm was 565lb. I slightly narrowed my stance for quad emphasis, and did 20 reps with 315lb. That shit was harder than a 565 single no doubt. I didn't reach 20 reps on my 3rd set but the pump was insane. Since then, I've been BB squatting nothing lower than 15 reps and my quads are most def growing. I say give it a shot

 

[BigarmsAL]

I was watching a Tom Platz video and he was a huge proponent of 20+ reps on the barbell squat. I thought that was crazy, so I tried it. I used to complete in powerlifting and all time best 1rm was 565lb. I slightly narrowed my stance for quad emphasis, and did 20 reps with 315lb. That shit was harder than a 565 single no doubt. I didn't reach 20 reps on my 3rd set but the pump was insane. Since then, I've been BB squatting nothing lower than 15 reps and my quads are most def growing. I say give it a shot

I love watching Tom platz the guy had some killer legs for the most part I stick with 12 to 15 maybe I'll up my reps I'm starting to like leg press akot more than squat in can load very heavy and try for sets of 15 I actually just did tonight and quads are already sore most times I do drop sets

 

[chimpanzee19]

Volume, heavy weight, and working towards turning the resistance up on there exercise bike.

 

[greenranger890]

Work legs everyday. I do set of 3. My warm up is usually 135-150, 20 reps and 225 and up I do 10 reps. That's for squats. They'll grow.