+ 11 Leg progress - advice needed
I've really worked hard at bringing up my legs this past year. For the past two years my tendons in my knees had been getting very tight and painful. After a run with IGF-1 LR3 my pain went away and I've been able to do heavy leg workouts. Both pics were taken at the same time after doing some cardio and tanning, so my legs aren't pumped but they are a little more vascular than normal but really not by much. The first pic is to show the vascularity in my legs which continues to increase over time after starting on HGH. The second pic isn't very well lit but I wanted to show my overall proportions. I'm very proud because I used to be very top heavy. I still have more size I want to put on but I feel like I'm more balanced now.
Question for the "pros". Now that I've put on more size in my legs, I really feel I'm lacking those deep cuts and separation of the quadriceps. I want to be able to see each quad individual quad muscle and have very clear separation between each muscle. I know a lot has to do with being real lean but even if I was 5% bf I still feel as though I would be lacking separation. If anyone has any exercises or different ways they train quads that has helped them bring out more quad detail I would love to hear it. Thanks!
Here's my current routine:
Squats (pyramid up in weight but take each set to failure) 4 sets 4-12 reps
Front Squats 4 sets 8-12 reps
Leg Press (low foot position) 4 sets 8-15 reps
Leg Press (high foot position) 4 sets 8-15 reps
Leg extrension 4 sets 10-16 reps
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Awesome work Withdrawl dieseled out!! +1 Big Bro you need to be giving us tips lol you have great proportion brother i would hate to get kicked by those wheels
WithdrawlLmao, thanks bro! My rear leg head kick, leg kick and body kick for MMA was my specialty lol.
anabolicsanonymous1BIG WHEELS!!
plus 1
Nice work bro! I would appreciate your input on my pics/cycle...you've obviously got it down!
WithdrawlWill do!
WithdrawlWell guys, I'm fired up to train legs next! Thanks for the input!
It's been said but definitely one of the best physiques here. Dry and lean. Great proportions. I'm exactly in the middle of doing what you've been doing. ....I want fucking tree trunks.
For what it's worth,
A lot of it does have to do with genetics. But, if you were to drop down below 5% with no water retention you'd definitely see some separation.
As far as a routine; in essence you want to train the entirety of a muscle to the fullest extent. This entails hitting each muscle fiber accordingly, both type I and type II. I'm sure you're familiar but in case others are interested see http://sportsmedicine.about.com/od/anatomyandphysiology/a/MuscleFiberTyp...
Over the years I've developed a specific method used to break through plateaus that addresses hitting every and all of the muscle efficiently. I recommend full intensity and more importantly, do this while on cycle.
If you know the principals behind Dante and "doggcrapp" I also recommend lots of stretching before, during and after workout.
Simple principals for each set as follows(use BB squat as example):
Set 1 - Warm up with 135
Set 2 - 185x8 (6seconds up, 6seconds down - it's a bitch believe me, and its the up that kills)
Set 3 - 225x8. Immediately jump set to 275x4(last rep should hit exhaustion)
Set 4 - 315x8. Drop immediately to 225x5(make sure you hit exhaustion)
Set 5 - THIS SET IS TRICKY This is important as this encompasses type I and type II to work together. At first you will more than like end up doing 135x20 but you will soon see you're stamina will increase quickly. The next week you will more than likely do 185x20.
But this should not be a normal 20. This is to deplete oxygen. So in respect, your count should be a solid one count(1/2 sec up and 1/2 sec down). You want to go quickly, HOWEVER never loosing control or rythem. Tension should in essence be the same throughout all 20 reps.
I do this for each exercise for a total of 3 months a year. I've toyed with routines based on bio and personal experience and this has been my key now for nearly two years.
Kinda been a little secret of mine : X
WithdrawlI can't thank you enough for taking the time to give such a thorough response. I love learning new philosophies as much as new exercises. Very good info!!! I'll be incorporating these ideas into my routine. Thank you!
Look fantastic bro! I tried something different and I see and feel results. Do your extensions then hacks then do about 3 sets of maybe 40% of your max on squats. Quads were dead! Also you could incorporate sissy squats in between all sets. Leg day is uber important to me.
WithdrawlI've never done sissy squats. That's a good idea, thanks bro!
Brother, looking amazing as is usual! Beautiful sweep on the quads and prominent shapely teardrop development! Exquisite lines and contours! Outstanding work. +1
WithdrawlYou always have such kind words to say. Thanks so much man, it makes me feel good (no homo).
Compliment well deserved brother! You earned it! On a side note, I agree with DWS recommendation on sissy squats. Definitely a great exercise for separation.
BigBmajYou are looking great bro. Keep up the hard work.
Bro you are doing an excellent job!!! You should be giving advise!! Keep doing what you are doing man its working!! Good for you that you ask for advise showing that you can take it beyond this and keep learning!!! much respect.
Damm looking great withdraw ! Try putting your feet at different angles, also drop the leg press and go with hack squats. You can also do reverse hack squats also. Everyone in the gym will look at you like your stupid and crazy but Fu-k them. Your not in it for them your in it for you. So feet angles drop the leg press. I normally don't get a good stretch off of leg press. +3 !
WithdrawlThanks man. I'll do exactly what you suggested. Below I said that my gym doesn't have a dedicated hack squat machine but I guess technically it does, it's just not a sled type hack squat. Instead of being on a track, it's on a pivot which changed the angle of resistance throughout the repetition. They call it a V-Squat. Here's a picture of what it looks like. Anyone ever used this one before?
http://www.lifefitness.com/commercial/hammerstrength/plateloaded/lowerbo...
Ace VenturaThat's too bad. My gym has both, and they are definitely not the same. Very similar, but the V-Squat actually hits my ass a little more, like a real squat. I use both. You could hopefully manipulate it some way to work for you though.
I don't see why it wouldn't be the same!!! Get on the fucker and pump it out!!! Report back to us after you use it..tell us how it feels
beyondimportsHack squats and lunges. If you have bad knees, go easy on the extensions.
WithdrawlGlad you chimed in. My gym doesn't have a hack squat machine. Do you think smith machine hack squats still be effective? I'll definitely add in lunges too.
beyondimportsNot really the same. Def hit those lunges though bro. Knees to ground with big steps. I do 2 sets of 20 steps to finish off leg day
Nice wheels brother..no homo..+1!! I'm no pro, but hack sqaut machine has been putting some really good size on my outer qaud...and maybe try tilting toes in and out on the leg press..like I said I'm no pro but this has help me out
WithdrawlWhat kind of apparatus do you use for hack squats? My gym doesn't have a dedicated hack squat machine.
performanceform...Damn bud, looking amazing!!!
WithdrawlThank you sir. I think I've had at least one compound of your product line running through me for about 48 weeks of the last year, lol. Running your EQ right now, which I should have also added is contributing to the vascularity
I would have to say without a doubt that you accomplished your goal of bringing up your legs. Seriously they look big, lean and nicely proportioned. Really nice work.
WithdrawlThank you!