Hi all. I’ve been running 5/3/1 for a while now. I was just about to finish 531 stage 4 optional insanity. However I picked up an injury at work, which I have a topic in the injurys forum. Anyway… I am still recovering and slowely getting back into the gym. Closely following and listening to the professionals and my own body. This has now given me some space to think… about assistance work… my squat (other than my deadlift) is my best lift which is The way it should be right. However my legs are still really underveloped, I just got shit legs genes. I just wanted to ask the question on assistance work to develop my quads and calves. I will also do research myself but wanted to ask the question to see if anyone can point me in the right direction. Thanks
How much do you currently squat?
Not assistance, but backwards sled drags or prowler drags for conditining goes a long way.
uhhh whats this template?
From 2nd edition
1 Rep max is 125kg
BBB and Krypteia Prep worked very very well for my legs, I’m not sure if your injury allows you to do that though.
Ease back into it before starting a tough program
I was squatting 3 times a week. However Injury like I said. So it’s going to take some time To get back into… u/T3hPwnisher
So back wards sled dregs would help to build leg muscle ? Something like leg extensions are a no for assistance then? Why do you say no to leg assistance work? Thanks
I am not familiar with krypteia prep, what edition could I find this in? Thanks
I don’t. I was saying backwards sled drags aren’t assistance work, but they build the legs.
Apologies for that’s it’s been a busy Sunday-I miss read. So leg extensions/press variations would be ok? Also calf press ? Is this a good method to build legs and calves as well as back wards sled drags? Thanks for the help it is appreciated.
I can’t speak to those. I don’t do them.
With where you are at for strength I would simply go with building your strength in the squat and getting in more squatting volume. This is just personal opinion, but I don’t think you need specialized calf or quad work until you can squat at least 405 for a few reps(obviously slightly dependant on BW) if I’m you I go with BBB or BBS template. Just get some volume in your squats, some single leg work and get stronger and the quads and calves will get there. I’ve rarely seen a guy with small calves squat 405 for 6
TBH mate this is why I’m asking. Im only naturally very slim and ectomorphic build anyway. However with good shoulders, that’s just from having a bar on my back, deadlifts and pull ups. Before I injured my back, on a good day I would be 11.4 stone. (159.6 poundsish) and id hit a plateau at that. I’ve been training for a few years now. And the squats (even tho I will continue to squat, when I’m back to full fitness) just aren’t cutting it mate.
Cheers mate, but I would still say the small quads/calves are more a scope of your overall weight/strength levels. What does your current diet look like? And I’m
Not talking “ I eat lot” I’m asking what do you eat and do you literally eat at least that every day? Squat and bench are heavily influenced by bodyweight. Not to rehash what I’ve already said but at a 275 max squat you don’t need anything other than 4 meals a day that has as least 50g of protein, some fat and a cup of carbs along with squat volume. I’d you do 10x5 or 5xqp at 60 to 70% of trainingax and don’t see some difference in leg size than it is likely a form issue
Just an example, when I first started training a friend of mine years ago he “ate everything in the world” according to him. When hung out with him for 2-3 days I could see that he usually ate big 1 day, then skipped 2-3 meals the next day while maybe eating a massive meal once then spent a day eating 2-3 shirt meals and going out and drinking. When I made him eat my meals along with me he nearly puked and all I was having him do easy 3 days of 8 oz of meat along with a cup of carbs per meal. Skinny people tend to massively under estimate the amount into they eat and underestimate the effect underwriting has on recovery
Your problem is weighing 160 pounds and worrying about specific muscles (especially calves). If you want any muscles to grow after a newbie stage, you generally have to gain overall bodyweight. One program I’ve done that I’d strongly recommend for size (and it’s pretty damn good for strength too) is the Pervertor. Run that and eat a pound and a half of beef and a dozen eggs every day (or something similar) and whatever else that’s decent that you feel like eating, and your whole body will grow.
Im eating breakfast: 6eggs scrambled, mushrooms added and peppers. Overnight oats with a scoop of natural honey scoop of peanut butter and some yoghurt. Dinner: steak sandwich, mushrooms + a protein shake. Evening. Mince meat rice tomatoes mushrooms. After gym. Salmon and chilli jam and rice. Before sleep. Some yoghurt, a big lump of natural peanut butter. Chai seeds, soy milk and a scoop of casein protein. That’s all blended.(That’s a slightly modified recipe that I found years ago on here I believe.
But why?
You haven’t seen me yet then lol. If I wear shorts that cover my knees you wouldn’t think I even work my legs. Now I have to wear shorts that are one inch above my knee so people know I squat haha!
Legs look like chicken drumsticks 