here is my leg workout for today. it changes from workout to workout because i want to keep it fresh and new and to try different things. looking to put on size just want to know if i am overtraining undertraing or doing it about right.
any input would be great. i am 5’8" tall 168lbs. tips? ideas? i also do box squats and front squats when i am switching up. but the above is today’s workout. input please.
I’m not even sure how to respond to this. What were your goals in terms of loading parameters?
The kind of variety you’re shooting for is highly overrated. Variety in exercises is not what you should be striving for. Variety in loading parameters is - meaning reps, sets, load, even TUT.
I don’t recall who said it, maybe King or Poliquin, but it has been said that too much variety (say weekly) is only good for the geneticall elite or highly advanced trainee.
I, among a number of others here, have been using the same compound movements for a long time with continued progress in terms of size and strength. The only thing that changes is the loading parameters.
Take a look at “Training for Maximal Size” to see this in practice.
Cut back on volume, stick to the compound movements, increase intensity. Ditch the leg curl and leg extension add some hacks, lunges and stiff-legged dead-lifts.
i do dead lifts on my back/chest day. usually work up to 310 0on mt deads for sets of 3’s. don’t do lunges, necer have maybe i should start. i do stiff leg deads, i love them but for this day did leg curls. should i just stick with the stiff legs. also have been doing box squats for the last 4 weeks just did regular squats (non box) just to mix things up. should i stick with box squats always? thought i wanted to break it up a bit today. also should i be doing my deads with legs/ seem so shot after my legs that my deads would suffer. i thought deads should be done with back/. keep it coming should i just do 5x5 on the squats with mty 285 to 300 lbs with 2 1/2 to 3 minutes rest between sets. guys please help me out i want to put as much size as posible on my legs genetically it is my weakest body part size wise and i have been hyped up and hitting legs hard for about 4 months now. help me out and put me in the right direction.
“… guys please help me out i want to put as much size as possible on my legs genetically it is my weakest body part size wise and i have been hyped up and hitting legs hard for about 4 months now. help me out and put me in the right direction…”
OK…
Abandon your ego and learn to squat deeeee
eep, real deeee-eeep! (This means you’ll have to lower the weight.)
Next squat more upright, like an Olympic lifter - use a close
stance and a hi bar position. (I’ve been using a Manta-Ray lately to help better achieve this position.)
(The Manta-Ray is a humbling mutha-fucker, not unlike the safety squat bar.)
Use a 4 X 6 or a 5 X 5 protocol on squats with a couple of 12 rep back off sets with your feet together.
Next HEAVY RDL’s or SDL’s 4 X 6 .
Important Tip: Use 2 scoops of Surge or a Surge like product with some creatine in it, (5 grams) “DURING” the w/o - makes a big diff! When you get home, eat big…REAL BIG! I usually pound down a bucket of cereal with lots protein powder in it, about 45 min after my w/o.
Well, that’s what works for me… and I wouldn’t trade my legs for anyone else’s in my gym - good luck!
P.S. If you are not getting any anabolic support, your volume is excessive. (Stimulate don’t annihilate!)