+ 6 Gonna build me some wheels....
About 3 months ago, I decided to do something different than most of the guys at my gym, and focus on my legs. No longer would my leg day consist of 3 sets of leg extensions, 3 sets of lying leg curls, and 3 sets of seated calf raises .....yep...that was all.
I changed it to...
Hack Squats---5 X 15 slightly below parallel
Barbell Lunges---5 X15
Single Leg Extensions---3 X 15 sometimes superset with single-leg seated leg curls
Leg Press---4 X 15
This photo is my 3 month progress pic. Sorry I don't have a before 3 month pic, but I'm kinda happy with the progress so far. Only thing is that now I have Achilles tendonitis in both legs. I'm still doing my best to work around it. I'm trying to make sure that I don't completely over-do the calories thing, and turn into a bigger fatty. but have enough food for growth.
Just thought I'd share. Any honest criticism will be viewed as helpful. I might cry about it today, but tomorrow I go to work. Thanks.
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AnonKinda like Cat said below.... I break my leg training into two days I do quads on one day and a couple days later I hit calves/hams.... I've done this for a bit now to effectively work my legs so they don't give out before I get to the next muscle in the leg
Your off to a good start in building them.... Good luck
I'm definitely gonna break it up into quads one day and hams/calves another day. Thanks for taking a look man.
I see hack squats, is there a reason you are not doing real squats or at least working your way up to real squats?
I will probably add barbell squats as soon as I get this Achilles tendonitis thing cleared up. Right now, I cant even take the empty bar and do 5 reps before the pain stops me. I might even have to reduce the sets of lunges for a while. I believe it might be a problem with my squatting form, but I haven't had anyone at the gym check it out yet.
I would suggest starting with goblet squats. They allow you to use no weight to the heaviest dumbbell available and allow perfect form. This article I just finished reading may be of interest to you as well.
https://www.t-nation.com/training/tendonitis-cure?utm_source=facebook&ut...
They have so much good info on that site.
Thanks for the info. I'm definitely gonna check it out.
Dam Dave u definatly don't have chicken legs anymore brother. You wud laugh at mine bro. Lol
Calves are jacked and the trunks look strong. I have totally agree with grrl in the sence of not limiting and confining ur exercises to a certain number of reps. That mindset keeps me in the same place. Go to failure imo. It just makes more sence to not stop at 15 if u have more in the tank or if u only have 10 then u only have ten. Reps have a place for seeing where we are at any given time but then they will just keep me in that same place for as long as I only do that many reps. Major props for the dedication on display and it's an honor to call u friend +1
Lots of thanks bro. Trust me, I wouldn't laugh at anyone's wheels. Legs and arms are not there in my family. I think I'm gonna ignore the reps and start going by the weight I'm using. I'll use a weight for working sets, and as soon as I can do about 15 reps with it, I'll increase the weight to where I can only get about 8 and work my way up again with the new weight.
I'm trying to stay dedicated and focused. Getting all his feedback is a great motivation for me. Thanks again my friend.
I'm gonna post some progress pics at the end of May.
RustyhookerHard work has the separation coming in. Good job bro!
Thanks Rusty.
takes a lot of courage to post a photo .. 1. I don't think you are a fatty 2. build muscle before you cut that's just a good way to go ... my only suggestion is this.... don't be a stickler for reps/sets go until they burn ... stretch in between sets and change up the training when you get stagnant... if you are looking for something to do different try FST 7 protocols ...
Thanks grrl, sounds good to me.
you need to ice those tendons after training or get yourself some bio freeze
Calves are looking big bro
Thanks bro. In the past, I seem to always try harder on calves.....quads and hams, not so much. But I've changed that.
Yeah well I, like most people, hit quads and hams harder than calves and barely leave anything in the tank for them after I'm done squatting and doing stiff legs, I'm sure you have an easier time finding good looking jeans than I do...
That's the kind of problem I want to have...quads so huge I gotta go on a mission to find jeans. Nobody in my family has quads worth crap. We all have chicken legs.
You don't have chicken legs any more ;)
Guys I train that see this as an issue I tend to advise one of two paths. Either train legs twice per week as a whole or train quads on one day, hams and calves on another. I hit calves three times per week in between other things, (my calves gave always been my weakest body part by a mile), and train quads and hams on different days. For example I've trained shoulders today with a couple of supersets then jump on the calf raise in between sets. Personally I can't hammer my quads to the extent they need then carry on and give hams / calves anything other than a feeble attempt at a workout.
Thanks for posting bro. Right now I hit whole legs about twice a week, but I think I'm gonna try the 1 day for quads and another for hams and calves routine. That sounds like it might be better, because the whole leg day thing really drains the crap outta me. On leg day I have to take a 200mg caffeine tablet before working out, and my ass is still dragging by the end of it. I do change the exercise order every 2 weeks, but its still a energy drainer by the end.