Training Legs

Training Bodybuilding
261

[quote]jholla10 wrote:

[quote]Akuma01 wrote:
CLOSE FOOTED-Hack squats/ squats/leg extensions/leg presses i believe are all going to be good for Lateralis development. Just bring your legs in close.

[/quote]

Is there a trick with toe placement when doing narrow stance squats? I know most of the problem is due to ankle/hip immobility, but I always feel like I’m doing good mornings when doing these. Maybe I should just lower the weight and make sure I’m sitting back in the hole more?[/quote]

If youre feeling it in your lower back, that’s just a form issue. id definitely drop the weight a bit til you get more comfortable and fix things. There is no real trick to it, just bring you feet in more. You can apply this to any type of quad movement and achieve the same result. Find a movement that works with you: Hack squats barbell, hack squats on a machine, squats, elevated squats, leg preess, etc. All movements that can be done with a close footed stance. Find the one that works with your body.

262

[quote]Akuma01 wrote:
You can apply this to any type of quad movement and achieve the same result. Find a movement that works with you: Hack squats barbell, hack squats on a machine, squats, elevated squats, leg preess, etc. All movements that can be done with a close footed stance. Find the one that works with your body. [/quote]

This is probably dead-on. Due to an exaggerated thoracic spine curvature, the weight on the barbell just forces me to lean too far forward. No point in trying to do free-weight squats just to do them. Machine hack squats give me all the positives and none of the negatives.

Thanks.

263

Anytime.

264

Well, I took my time and shot with my shaking hands and cellphone. I’m too shy to ask any of my mates to make a shot. I also have to learn to quit. From running and biking every morning (gee, I’m still a bit anorexic, eg. I only do push presses vs. the strict military, as the former “burns more calories than the latter”. LOL, Now, I sound idiotic too.


Leg routine still unchanged, though I’ve learnt an important lesson: training barefoot and without a belt sounds crossfit, but occasionally it feels badass.

265

[quote]Vejne wrote:
Well, I took my time and shot with my shaking hands and cellphone. I’m too shy to ask any of my mates to make a shot. I also have to learn to quit. From running and biking every morning (gee, I’m still a bit anorexic, eg. I only do push presses vs. the strict military, as the former “burns more calories than the latter”. LOL, Now, I sound idiotic too.


Leg routine still unchanged, though I’ve learnt an important lesson: training barefoot and without a belt sounds crossfit, but occasionally it feels badass. [/quote]

Haha hate to be negative here, but that looks more like a shot of your junk than it does a leg shot.

266

lol, probably my legs are just too underdeveloped to draw any attention when one sees those pics. : ) It’s just a proof that I have a long way to go.

267

BUMP. Most people have terrible legs.

Have people been implementing their findings in this thread? How are your results coming along? Way, did you start using 1 legged movements, starting with your weak side, to bring up your left leg?

268

[quote]Akuma01 wrote:
BUMP. Most people have terrible legs.

Have people been implementing their findings in this thread? How are your results coming along? Way, did you start using 1 legged movements, starting with your weak side, to bring up your left leg?[/quote]

I do slower reps when warming up now. I honestly think my legs may be bigger now that at any other time…or at least they look a little better. I would like to get another inch on them at least though.

The funny thing is, I spent years when first training covering up my legs because of how small they were. Now, none of my shorts show my quads at all now that I like how they are coming alone.

269

[quote]Akuma01 wrote:
BUMP. Most people have terrible legs.

Have people been implementing their findings in this thread? How are your results coming along? Way, did you start using 1 legged movements, starting with your weak side, to bring up your left leg?[/quote]

I started training with higher reps, and focusing on quality of reps rather than weight and my legs improved quite a bit as far as I can tell. I started out a couple of months ago towards the end of my bulk, though I’m cutting now so the visible change might just be less bodyfat. It’s also very hard to get a decent leg shot without a full length mirror.

EDIT: I do have pics and whatnot, just can’t get any decent ones of my legs. They’re still not very good anyway, just better than before. Last I measured they were 28.5 inches.

270

[quote]Professor X wrote:

[quote]Akuma01 wrote:
BUMP. Most people have terrible legs.

Have people been implementing their findings in this thread? How are your results coming along? Way, did you start using 1 legged movements, starting with your weak side, to bring up your left leg?[/quote]

I do slower reps when warming up now. I honestly think my legs may be bigger now that at any other time…or at least they look a little better. I would like to get another inch on them at least though.

The funny thing is, I spent years when first training covering up my legs because of how small they were. Now, none of my shorts show my quads at all now that I like how they are coming alone.[/quote]

Do you only slow down a bit with your warmup reps? I find that if i drop too quickly when squatting for example, i remove a lot of that quad stretch/work that one would normally achieve through the movement. It seems to me that if one drops quickly throughout the movement, then yea they’ll get a great Glute/ham workout, but you’ll be selling your quads short, if that makes sense.

271

[quote]chimera182 wrote:

[quote]Akuma01 wrote:
BUMP. Most people have terrible legs.

Have people been implementing their findings in this thread? How are your results coming along? Way, did you start using 1 legged movements, starting with your weak side, to bring up your left leg?[/quote]

I started training with higher reps, and focusing on quality of reps rather than weight and my legs improved quite a bit as far as I can tell. I started out a couple of months ago towards the end of my bulk, though I’m cutting now so the visible change might just be less bodyfat. It’s also very hard to get a decent leg shot without a full length mirror.

EDIT: I do have pics and whatnot, just can’t get any decent ones of my legs. They’re still not very good anyway, just better than before. Last I measured they were 28.5 inches.[/quote]

Good is a relative term. All we care about is “Better.” “Better” means growth, “Better” means progress. As long as one is always getting “Better”, “Amazing” will be within their reach. Keep it up.

272

[quote]Akuma01 wrote:

[quote]chimera182 wrote:

[quote]Akuma01 wrote:
BUMP. Most people have terrible legs.

Have people been implementing their findings in this thread? How are your results coming along? Way, did you start using 1 legged movements, starting with your weak side, to bring up your left leg?[/quote]

I started training with higher reps, and focusing on quality of reps rather than weight and my legs improved quite a bit as far as I can tell. I started out a couple of months ago towards the end of my bulk, though I’m cutting now so the visible change might just be less bodyfat. It’s also very hard to get a decent leg shot without a full length mirror.

EDIT: I do have pics and whatnot, just can’t get any decent ones of my legs. They’re still not very good anyway, just better than before. Last I measured they were 28.5 inches.[/quote]

Good is a relative term. All we care about is “Better.” “Better” means growth, “Better” means progress. As long as one is always getting “Better”, “Amazing” will be within their reach. Keep it up.[/quote]

Thanks, I’m actually beginning to look like I have an outer quad. The advice in this thread was really helpful.

273

[quote]chimera182 wrote:

[quote]Akuma01 wrote:

[quote]chimera182 wrote:

[quote]Akuma01 wrote:
BUMP. Most people have terrible legs.

Have people been implementing their findings in this thread? How are your results coming along? Way, did you start using 1 legged movements, starting with your weak side, to bring up your left leg?[/quote]

I started training with higher reps, and focusing on quality of reps rather than weight and my legs improved quite a bit as far as I can tell. I started out a couple of months ago towards the end of my bulk, though I’m cutting now so the visible change might just be less bodyfat. It’s also very hard to get a decent leg shot without a full length mirror.

EDIT: I do have pics and whatnot, just can’t get any decent ones of my legs. They’re still not very good anyway, just better than before. Last I measured they were 28.5 inches.[/quote]

Good is a relative term. All we care about is “Better.” “Better” means growth, “Better” means progress. As long as one is always getting “Better”, “Amazing” will be within their reach. Keep it up.[/quote]

Thanks, I’m actually beginning to look like I have an outer quad. The advice in this thread was really helpful.[/quote]

Trust me, i know what you mean. Looking at my leg development, i very easily nitpick and say “oh i need more outer quad/more tear drop.” It feels like the brunt of the damage done sparks my Rectus Femoris. This is basically the big reason my thighs are knocking on 30inch currently, i have a relatively large rectus femoris. Ive started steering away from this though, putting more focus on my vastus medialis/lateralis, feeling them out through the movement, changing angles of exercises, etc. Thats just one of the things that makes bodybuilding so hard. To test theories and different ideologies, its a many month long process, it really isnt something that can be judged day to day.

274

[quote]Professor X wrote:

[quote]Akuma01 wrote:
BUMP. Most people have terrible legs.

Have people been implementing their findings in this thread? How are your results coming along? Way, did you start using 1 legged movements, starting with your weak side, to bring up your left leg?[/quote]

I do slower reps when warming up now. I honestly think my legs may be bigger now that at any other time…or at least they look a little better. I would like to get another inch on them at least though.

The funny thing is, I spent years when first training covering up my legs because of how small they were. Now, none of my shorts show my quads at all now that I like how they are coming alone.[/quote]
Sounds like you need to invest in some Kai Greene fanny-pack short shorts!

275

[quote]Akuma01 wrote:

[quote]chimera182 wrote:

[quote]Akuma01 wrote:

[quote]chimera182 wrote:

[quote]Akuma01 wrote:
BUMP. Most people have terrible legs.

Have people been implementing their findings in this thread? How are your results coming along? Way, did you start using 1 legged movements, starting with your weak side, to bring up your left leg?[/quote]

I started training with higher reps, and focusing on quality of reps rather than weight and my legs improved quite a bit as far as I can tell. I started out a couple of months ago towards the end of my bulk, though I’m cutting now so the visible change might just be less bodyfat. It’s also very hard to get a decent leg shot without a full length mirror.

EDIT: I do have pics and whatnot, just can’t get any decent ones of my legs. They’re still not very good anyway, just better than before. Last I measured they were 28.5 inches.[/quote]

Good is a relative term. All we care about is “Better.” “Better” means growth, “Better” means progress. As long as one is always getting “Better”, “Amazing” will be within their reach. Keep it up.[/quote]

Thanks, I’m actually beginning to look like I have an outer quad. The advice in this thread was really helpful.[/quote]

Trust me, i know what you mean. Looking at my leg development, i very easily nitpick and say “oh i need more outer quad/more tear drop.” It feels like the brunt of the damage done sparks my Rectus Femoris. This is basically the big reason my thighs are knocking on 30inch currently, i have a relatively large rectus femoris. Ive started steering away from this though, putting more focus on my vastus medialis/lateralis, feeling them out through the movement, changing angles of exercises, etc. Thats just one of the things that makes bodybuilding so hard. To test theories and different ideologies, its a many month long process, it really isnt something that can be judged day to day. [/quote]

So far I really like hack squats with my heels touching and toes pointing out. Unfortunately I’m going back to my university gym which doesn’t have a hack squat machine.

276

[quote]chimera182 wrote:

[quote]Akuma01 wrote:

[quote]chimera182 wrote:

[quote]Akuma01 wrote:

[quote]chimera182 wrote:

[quote]Akuma01 wrote:
BUMP. Most people have terrible legs.

Have people been implementing their findings in this thread? How are your results coming along? Way, did you start using 1 legged movements, starting with your weak side, to bring up your left leg?[/quote]

I started training with higher reps, and focusing on quality of reps rather than weight and my legs improved quite a bit as far as I can tell. I started out a couple of months ago towards the end of my bulk, though I’m cutting now so the visible change might just be less bodyfat. It’s also very hard to get a decent leg shot without a full length mirror.

EDIT: I do have pics and whatnot, just can’t get any decent ones of my legs. They’re still not very good anyway, just better than before. Last I measured they were 28.5 inches.[/quote]

Good is a relative term. All we care about is “Better.” “Better” means growth, “Better” means progress. As long as one is always getting “Better”, “Amazing” will be within their reach. Keep it up.[/quote]

Thanks, I’m actually beginning to look like I have an outer quad. The advice in this thread was really helpful.[/quote]

Trust me, i know what you mean. Looking at my leg development, i very easily nitpick and say “oh i need more outer quad/more tear drop.” It feels like the brunt of the damage done sparks my Rectus Femoris. This is basically the big reason my thighs are knocking on 30inch currently, i have a relatively large rectus femoris. Ive started steering away from this though, putting more focus on my vastus medialis/lateralis, feeling them out through the movement, changing angles of exercises, etc. Thats just one of the things that makes bodybuilding so hard. To test theories and different ideologies, its a many month long process, it really isnt something that can be judged day to day. [/quote]

So far I really like hack squats with my heels touching and toes pointing out. Unfortunately I’m going back to my university gym which doesn’t have a hack squat machine.[/quote]

Well you can actually do Hack squats with a barbell. Simply hold a barbell behind you, and squat. Its a little awkward, but you can get the hang of it.

277

[quote]Akuma01 wrote:

[quote]chimera182 wrote:

[quote]Akuma01 wrote:

[quote]chimera182 wrote:

[quote]Akuma01 wrote:

[quote]chimera182 wrote:

[quote]Akuma01 wrote:
BUMP. Most people have terrible legs.

Have people been implementing their findings in this thread? How are your results coming along? Way, did you start using 1 legged movements, starting with your weak side, to bring up your left leg?[/quote]

I started training with higher reps, and focusing on quality of reps rather than weight and my legs improved quite a bit as far as I can tell. I started out a couple of months ago towards the end of my bulk, though I’m cutting now so the visible change might just be less bodyfat. It’s also very hard to get a decent leg shot without a full length mirror.

EDIT: I do have pics and whatnot, just can’t get any decent ones of my legs. They’re still not very good anyway, just better than before. Last I measured they were 28.5 inches.[/quote]

Good is a relative term. All we care about is “Better.” “Better” means growth, “Better” means progress. As long as one is always getting “Better”, “Amazing” will be within their reach. Keep it up.[/quote]

Thanks, I’m actually beginning to look like I have an outer quad. The advice in this thread was really helpful.[/quote]

Trust me, i know what you mean. Looking at my leg development, i very easily nitpick and say “oh i need more outer quad/more tear drop.” It feels like the brunt of the damage done sparks my Rectus Femoris. This is basically the big reason my thighs are knocking on 30inch currently, i have a relatively large rectus femoris. Ive started steering away from this though, putting more focus on my vastus medialis/lateralis, feeling them out through the movement, changing angles of exercises, etc. Thats just one of the things that makes bodybuilding so hard. To test theories and different ideologies, its a many month long process, it really isnt something that can be judged day to day. [/quote]

So far I really like hack squats with my heels touching and toes pointing out. Unfortunately I’m going back to my university gym which doesn’t have a hack squat machine.[/quote]

Well you can actually do Hack squats with a barbell. Simply hold a barbell behind you, and squat. Its a little awkward, but you can get the hang of it.
[/quote]

Thanks! Good to know I can keep that exercise in the rotation.

278

[quote]Akuma01 wrote:
BUMP. Most people have terrible legs.

Have people been implementing their findings in this thread? How are your results coming along? Way, did you start using 1 legged movements, starting with your weak side, to bring up your left leg?[/quote]

Hey Big A,

Here is my current leg routine.
A1/A2. Heel Elevated Front Squat alternating with Romanian Deadlifts, 4 x 10, 4010 tempo, 60s rest. Aiming to hit only 8 reps or less by the 4th set. I up the weight by 2.5 to 5kgs when I can do 8 reps on the 4th set.
B1/B2. Cable Split Squat alternating with Lying Leg curls, 4 x 10, 4010 tempo, 60s rest. Aiming to hit only 8 reps or less by the 4th set.
C1/C2. KB Squat alternating with Standing Good Mornings, 2 x 10, 4010 tempo, 60s rest.

Notes:

  1. My goal at the moment apart from leg development is increasing the weight on my front squats. I read somewhere that 1RM front squats are usually 70% of the back squat 1RM.
  2. When doing the cable split squat I always start with the weaker leg, i.e. in my case left leg elevated but the last two leg workouts the left leg performed better than the right and I don’t know if it’s because the right leg went 2nd that it was more exhausted or I have no concept of which leg was weaker to start with? (I thought left but maybe I’m wrong).
  3. Tips for increasing the size and shape of “tear-drops” vastus medialis muscle? I’ll need to read your thread to find your tips. I’m sure I remember a similar thread on Team Alpha or BOI on this. I just need to “Search”.
  4. On this routine for about 2 weeks hitting legs 1 to 2 times a week. In the last eight weeks I’m seeing better definition in my quads (even a “bump” in my upper quad) and my wife says my calves are looking better, although I really want to know if my hammies are looking better.
279

[quote]XanderBuilt wrote:

[quote]Akuma01 wrote:
BUMP. Most people have terrible legs.

Have people been implementing their findings in this thread? How are your results coming along? Way, did you start using 1 legged movements, starting with your weak side, to bring up your left leg?[/quote]

Hey Big A,

Here is my current leg routine.
A1/A2. Heel Elevated Front Squat alternating with Romanian Deadlifts, 4 x 10, 4010 tempo, 60s rest. Aiming to hit only 8 reps or less by the 4th set. I up the weight by 2.5 to 5kgs when I can do 8 reps on the 4th set.
B1/B2. Cable Split Squat alternating with Lying Leg curls, 4 x 10, 4010 tempo, 60s rest. Aiming to hit only 8 reps or less by the 4th set.
C1/C2. KB Squat alternating with Standing Good Mornings, 2 x 10, 4010 tempo, 60s rest.

Notes:

  1. My goal at the moment apart from leg development is increasing the weight on my front squats. I read somewhere that 1RM front squats are usually 70% of the back squat 1RM.
  2. When doing the cable split squat I always start with the weaker leg, i.e. in my case left leg elevated but the last two leg workouts the left leg performed better than the right and I don’t know if it’s because the right leg went 2nd that it was more exhausted or I have no concept of which leg was weaker to start with? (I thought left but maybe I’m wrong).
  3. Tips for increasing the size and shape of “tear-drops” vastus medialis muscle? I’ll need to read your thread to find your tips. I’m sure I remember a similar thread on Team Alpha or BOI on this. I just need to “Search”.
  4. On this routine for about 2 weeks hitting legs 1 to 2 times a week. In the last eight weeks I’m seeing better definition in my quads (even a “bump” in my upper quad) and my wife says my calves are looking better, although I really want to know if my hammies are looking better.[/quote]

Sounds good. You making progress is really all the matters. In response to the teardrop, i have to say that some of the best form of fatigue i feel happening in mine are when i am doing 1 legged leg extensions. I try to laterally rotate my leg slightly at the top, and it puts extra focus on the medialis.

I also recall reading some where that some of the best Medialis work can be done on a leg press. I also do these 1 legged, as the leg press at my gym caps out at only 1k lbs. One of the big benefits to doing these movements 1 leg at a time (unilaterally) is that it makes it easy to see/feel weak points in one leg to the other.

280

[quote]XanderBuilt wrote:

  1. My goal at the moment apart from leg development is increasing the weight on my front squats. I read somewhere that 1RM front squats are usually 70% of the back squat 1RM.
    [/quote]

I feel inclined to call BS on the 70% thing…it only holds true IMO if either
A) Your setup/execution for front squats needs work, or
B) You back squat with gear

My best front squat is 475, my best back squat (within a month or so of that) is 525…my front squat’s about 90% of my back squat, and I attribute it simply to learning the front squat just as thoroughly as the back squat. Most people just don’t like how the bar feels ont heir collar bone, so they don’t put as much effort into front squats, because they HURT, AND take practice.