I reckon variety may also be a problem, try and put in some front squats, OH squat if you can, good mornings, SLDL, leg extensions at different rep ranges and intensities.
[quote]shorin wrote:
I’ve been doing the Waterbury method by coach CW recently. and my plan would be like this for the squat day:
squat 10x3 of 5RM
dips 4x6 of 5RM
barbell bent over 4x6 of 5RM
skull crusher 4x6 of 5RM
standing barbell curl 4x6 of 5RM
hanging leg raise 4x6 of 5RM
last week i squat 220
i’m doing my best eating protein in every meal (about 4-5 meals/day)
i don’t do any cardio, but i play soccer once a week for 2 hours.
[/quote]
The soccer should actually help with your legs. I would say you need to bring up your reps. Drop your weights a bit and start with something like a 4x8-10. If you can complete all 4 sets, bump your weight up. Stick with the rest of the plan, but try changing the squats.
You can add other exercises as well. Leg press is a good idea. Keep your feet low and close on the platform, and make sure to bring your knees all the way to your chest. Front squats are a very good option as well. You should go full depth on those.
Add in the GMs or SLDL if you go to front squats to keep your glutes and hams well worked.
If you squatted 10x3@220 last week, thats not bad at all. You should be growing some. So you measure your legs, or are you going by memory?
And you may need to eat more. It’s hard to tell, because you didn’t put a lot of diet info here, just “protein at every meal.” Do you eat carbs? Fat? You might hit fitday.com and plug in a few days food to see where you come in calorie and macro-wise. Lots of people under-eat on accident. Make sure you’re not one of them.
-folly
[quote]shorin wrote:
ok, maybe because i do only squat and leg curl, that’s why they don’t grow.
i’ll try something else like leg press, and see if that works.[/quote]
I’ve never trained with you obviously and have no way of knowing how hard you work. However if there is one area where people tend to unconsciously slack, it’s legs.
Leg work done effectively, at least for me, is self inflicted violence and suffering on a level that would appear truly disturbing to the untutored observer. I’ll lay odds you just aren’t working them hard enough.
[quote]Tiribulus wrote:
shorin wrote:
ok, maybe because i do only squat and leg curl, that’s why they don’t grow.
i’ll try something else like leg press, and see if that works.
I’ve never trained with you obviously and have no way of knowing how hard you work. However if there is one area where people tend to unconsciously slack, it’s legs.
Leg work done effectively, at least for me, is self inflicted violence and suffering on a level that would appear truly disturbing to the untutored observer. I’ll lay odds you just aren’t working them hard enough.[/quote]
Not to mention that you don’t get extra credit for simply showing up to the gym and going through the motions. I honestly think some of these guys believe that doing a certain number of reps will somehow magically cause muscle to appear…despite the fact that they really aren’t lifting that heavy and are doing super slow movements with a style so strict that “intensity” is completely left out of the equation.
You could list 10 different exercises but if you barely broke a sweat and your intensity was lacking to the point that your heart rate barely increased, you are wasting your time.
You could essentially get a decent workout from one hardcore basic exercise alone done with enough reps and sets. That is why what specific routine you are doing is not that damn important.
[quote]Professor X wrote:
Tiribulus wrote:
shorin wrote:
ok, maybe because i do only squat and leg curl, that’s why they don’t grow.
i’ll try something else like leg press, and see if that works.
I’ve never trained with you obviously and have no way of knowing how hard you work. However if there is one area where people tend to unconsciously slack, it’s legs.
Leg work done effectively, at least for me, is self inflicted violence and suffering on a level that would appear truly disturbing to the untutored observer. I’ll lay odds you just aren’t working them hard enough.
Not to mention that you don’t get extra credit for simply showing up to the gym and going through the motions. I honestly think some of these guys believe that doing a certain number of reps will somehow magically cause muscle to appear…despite the fact that they really aren’t lifting that heavy and are doing super slow movements with a style so strict that “intensity” is completely left out of the equation.
You could list 10 different exercises but if you barely broke a sweat and your intensity was lacking to the point that your heart rate barely increased, you are wasting your time.
You could essentially get a decent workout from one hardcore basic exercise alone done with enough reps and sets. That is why what specific routine you are doing is not that damn important.[/quote]
I couldn’t have said this any better especially the second paragraph…oh and don’t shy away from LEG PRESSES either…its only when people use leg press as their main focal point for legs is when it (leg presses) becomes detrimental to what they are trying to accomplish…