laggin legs.......... - MESO-Rx

Breckwilleatyou · #1 (**permalink**) 06-25-2004, 09:42 PM

here's kind of a wacky question...ok so ive been liftin for about 5 years, ive known what i was doin for about 3 years, and ive really really known what ive been doin for about a year. problem is, those two years where i only sorta knew what i was doin, i did only upper body and completely neglected my lower body. thats right, two years of eatin right and balls to the wall training but without a squat or deadlift in sight (you should have seen me: my upper body was humongous cause i had bulked but not yet cut and i had literally nothin goin on downstairs). for the past year ive slowly learned how to train my lower body, and for the past few months ive had a focused lower body program and ive trained hard and heavy. here's the question: ive been cutting for a while now, and ive gotten my bodyfat pretty low, but i havent really seen gains in my squat for a while (i have been doin great with deads, but theyre startin to slow down a bit). the last three weeks in a row for squats, ive done a warmup set of 18 with 135, 10 with 185, 8 with 205, and 3 with 235, then one more set of 6 with 205, and then the rest of my leg day, which consisted of straight sets of one legged leg presses, lunges, extensions and leg curls. am i not gonna put any more size in my legs because im eating so clean, or can i modify how im lifting to make my legs stronger while hanging on to my condition? help would be very much appreciated, thanks for reading that long ass post

killiob · #2 (**permalink**) 06-25-2004, 10:34 PM

If your not wanting to put anymore size on and you want to improve strength in your legs, I would keep doing the same warmup but i would change you leg day workout. first after you got done warming up i would hit the squats for the first exercise since that is the most important exercise for legs, it will give you size and strength. I would do about 4 sets and stay in the 6 to 8 rep range going as heavy as you can go with that many reps, I would even go as low as 4 to 6 rep range every once in a while. Do the same for leg presses and dead lifts. You can do your leg extensions and leg curls the same way you are doing now. Try this out for about 6 months and I guarantee your strength will go through the roof in your legs.

killiob

monsoon · #3 (**permalink**) 06-26-2004, 11:53 AM

Start squatting 2x week or more.

Grizzly · #4 (**permalink**) 06-26-2004, 02:35 PM

I'm with Monsoon. 2X week. Do not go to failure. Stop shy of failure with this program. On top of that, the riddiculous warmup thing. I like 5X5 for squats 2X/wk. Hit 135 FIVE times, not 18, and then go into your work sets. Also, second day of the week, I do the same weight. So, if it's 225X5X5 the first time, then you repeat it the next time.

Breckwilleatyou · #5 (**permalink**) 06-26-2004, 06:16 PM

interesting....ok,so my split is thus
monday: chest
tuesday:back
wed: rest
thurs:shoulders, arms
fri: legs

when would it make sense to add the squats? my guess would be monday. ive just read the thread about the 5 X 5 program, and i think what ill do is 5 with 135, 4 with 165, 3 with 185, 2 with 205, and then 5 sets of 5 with 225. what do you think, too much squattin? would i do that exact routine monday and friday, or would i have two different routines? thanks for the help thus far.

monsoon · #6 (**permalink**) 06-27-2004, 12:33 PM

do that on monday, then fri work up to the heviest weight you can handle for 5 on your last set, but as grizzly said, stop short of failure.

Grizzly · #7 (**permalink**) 06-28-2004, 10:13 AM

Why do you insist upon wasting your energy? It's a warmup, not a small workout. Get a little juice flowing in the joints and then lift the damned heavy weights. If you think I'm crazy, ask freddy. He'll tell you to do two sets of 5 with the bar only and then start squatting.

Vinny · #8 (**permalink**) 06-28-2004, 12:52 PM

Ive got a goumba just like you. He doesnt liek to train legs because it too painfull. Boohoo. HOw do you expect to get good legs squatting with 225lb? My girl lifts more than that for 10 reps son. You need to stop training your upper body for a while and just do dips, pullups and pushups to maintain untill your legs catch up. Now focus all of your energys on HEAVY sqatting. None of this 225 nonesense either. Go heavy or go home. Nuff said.