[quote]imc_1121 wrote:
5) What is your diet like (calories/day, general idea of carb/protein/fat ratios)? Hmm on training days probably 5000 calories, non trainig ones 3000-4000.
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Probably? Many times, from what I have noticed as well as other people, that people either drastically over estimate their caloric intake or under estimate it; And, when it comes to calories, it boils down to what you average daily for months at a time (not just a few days in a row). If you’re consistently getting more calories than you burn for a few months, you will gain weight.
Since you sound like a beginner, I wouldn’t really worry about over training.
Beginners can over train, and make great progress. Mainly because they haven’t built up enough strength to recruit anywhere near their full potential of muscle fibers.
Sorry for the late post; well i’ve tried but my legs still weren’t sore, just a little bit. I’m thinking about training legs twice a week, will this help me get hypertrophy in my quads?
You can still keep working after you fail (or come close to failing) in a set. Just take a 3-5 minute rest and you’ll have most of your strength back. So, I’d suggest increasing the volume and some exercise variation. As someone else pointed out, legs can take a lot of punishment, they’re a special kind of muscle in that way.
Try leg presses after your squats - vary the range of motion as well.
If adding sets fails (i’d add 4-6), and you’re making progress in other areas, maybe add legs to another day as well.
Try sissy squats. There’s an article on them. I’ve been doing them along with back squats and over the last month my quads have put on half an inch. What I like to do is split my legs on two days, hams and calves one day then after your next upper body workout do quads and calves. Quads for me look like this:
BB Back Squat - 5sx6r (flexible rep range)
Hack Squat - 3x6
Clean and Press - 4x6
Sissy Squat - 4x8
Sitting Calves - 12x4
I also throw in some more shoulder work but that’s basically it for quads.
Ok, I did them today again but I didn’t rest the bar in the floor after each rep, and it made a big difference, in fact I felt nauseated and couldn’t stand for a while. I’m pretty sure my quads will hurt tomorrow. It’s very hard for me to feel lower body exercises, it also happens with the deadlift, I never feel it on my glutes or hams.
Just my $0.02: if your legs aren’t feeling the back squats, you need to put more on the bar. I GUARANTEE you that if you put 100 more pounds on the bar (or 50 pounds… whatever it takes), you will feel it in your legs then, 15 minutes later, and for the next few days.
And yes, that is a money-back guarantee. Although, as forbes said, soreness doesn’t matter, progress does. Keep it simple.