Several years ago I was a chubby, unathletic guy who's legs were surprisingly skinny. This is a red flag to me because it suggests that you have any planned progression in your program. I've found success with full body 3 days a week, takes <1hr each, and cardio a couple times a week when I can fit it in. In 6 months you will notice gain provided your diet isn't terrible. 3 sets of 8-15, @ 65 lbs. 3 sets of 7-10, @ 215 lbs. The recent meta-analysis I linked to in my first post on this subject essentially said that you can absolutely get stronger while doing some aerobic training. Personally I saw very slow growth when training legs once a week. As I said, I have weak legs, so I can currently squat about 40 kgs (90 pounds) not even 10 times. So what you do with it is on you, but to walk out of the gym without tapping those glycogen stores, and doing something with legs, your a fool, especially if you are taking “supplementation”, your legs can handle it. About 6 Day Push Pull Legs Routines. Muscles require plenty of stimuli to grow, and they require repeated stimuli to continue growing. Lipedema isn’t rare, but it’s rarely diagnosed. Who are you in terms of weight, height, age and gender? I am a full time teacher, and in graduate school, and therefore cannot do more than 4 days at the gym per week. It's a compressed training cycle that will optimize intensity and recovery, week-in and week-out, so you can make consistent gains. Wow, thanks. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. For bigger calves walking 10k steps daily would do the trick. What you should be looking at is are you making progress (strength, visual differences, leg size). Also, how should I approach my calf training? 3 sets of 7-10, @ 140 lbs. It will feel easy at first and get harder as you go along. Barbell squats, barbell flute bridge, front squats, Romanian dead lifts and dead lifts should do the trick. In regards to your routine it looks like what I used to do when I would train legs once a week and I would be sore but I wasn't growing much. Find out the best ways to target your hamstrings, quads, inner thigh muscles, and more with these weighted leg exercises. (seriously maybe read the routine before freaking out about him not using weights - he should be using weights - he didn't say he was but he should be according to the reddit bwf fitness). Extensions (4 sets, 20,16,12,10 reps increasing weight as you go and holding at the top of the movement for 3seconds), Free weight or Smith Machine squats (4 sets) -30-35reps, with 135lb (increase weight if possible) -25-30reps, with 165lb (increase weight if possible) -20-25reps, with 185lb (increase weight if possible) -15-20reps, with 205lb (increase weight if possible), Leg press (4 sets) -40-50reps, with 3 plates each side (increase weight if possible) -30-40reps, with 4 plates each side (increase weight if possible) -20-30reps, with 5 plates each side (increase weight if possible) -15-20reps, with 6 plates each side (increase weight if possible), Heavy walking Lunges (4sets, 15reps each leg, holding 25lb DBs or a 50lb bar on back) (go heavier if possible) (Full stretch and keep a quick pace), Seated hamstring curl (4 sets to failure) rep range 15-20 reps, Lying hamstring curl (4 sets to failure) rep range 15-20 reps, Adductor machine 4 sets 25 reps, warm up and then work up to the whole stack. The result is a high one-foot jump. Not to mention the other benefits your whole body reaps from squatting and deadlifting often. Lower volume higher frequency has worked best for me. In terms of gains, I know because I write everything down. Look at athletes who do a lot of reps of anything, and you rarely see a lot of size in the muscles that do the high-rep work – unless it's size that was built in the weight ro… I am making gains, though I feel like this isn't enough. One day heavy one day light. Deadlift. Wheeler says that genetics also play a large role in how we gain fat. However, my legs are super wobbly by the end. gonna give it all i have! Have you ever tried calf raises? How many kgs or pounds should I expect to gain if I train twice per week? Partly, it can come down to genetics, some people are naturally gifted with tree trunks, others find it extremely easy to add size to their legs regardless of training or any of the below points in this article. Leg Gains Model Universe Daisy, Pro Athlete shares, "Leg gains are coming along nicely! Cookies help us deliver our Services. How do you know that? Romanians. The only type of isolation exercises I'd recommend to beginners with toothpick legs would be injury prevention stuff like glute-ham raises and reverse hyperextensions. . Why do you list weights in your routine? Leg extension 4x8-12 Standing calf 4x10-12. The same authors showed that strength and hypertrophy could co… 10 weeks away this weekend ? Please critique the hell out of me, because I just want to improve. But you also build your strength and conditioning slowly. Pull A Pedlay Row 5x5-8 Pull Up 4x8-12 Lat pulldown 4x8-12 BB shrugs 4x10-12 Face pull 4x10-12 Precher Curl 4x8-12 DB Hammer Curl 4x8-12. On this day, I do: Squats. For calves usually I just go for a run and they get pumped. Now I'm a healthy guy with surprisingly skinny legs. Basic 3-Day Push Pull Legs Workout. Usually 5 sets of Front Squats, then 5 sets of Deadlifts, then I'll do a sort of circuit style routine with some rest of Lunges, then Leg Extensions (lower weight), and … Press question mark to learn the rest of the keyboard shortcuts. Leg Press. Compounds got me most of the way there overall. Most leg pain results from wear and tear, overuse, or injuries in joints or bones or in muscles, ligaments, tendons or other soft tissues. Oh and before I forget it, did you read the wiki? Please let me know what you've found to be effective. However, the question remains: If you have to do aerobic work and then train directly after, can you still get jacked? 1.7K Shares View On … It isn't enough to just know what a 3-second descent is. Reddit isn't sharing their porn for this sub right now. This is why I only have one leg day per week. And fortunately you don’t need a squat rack to perform them. This deceleration overloads their left leg, strengthening it. "I'm a firm believer that squats are ultimately the best exercise for … Sorry about that. (A right footed kicker will be a strong left footed jumper. ) Calves/ Tibialis circuit- 3 exercises no rest (4 sets x 25 reps), Quad. In order to build up the size of the legs, it is necessary to indulge in some strength training exercises which are specifically targeted to increase the leg muscles. The gains started rolling in when I started to be super consistent with training calves instead of handling it as an afterthought to squats and deadlifts. A beginner can surely add 5 kilos a session, there’s no need to only add 1 kilo. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. I'd also like some feedback on my current routine. I’m still struggling with my calves. "Any less than that and you may sacrifice some gains," says von Moger, who believes in training as often as you possibly can—in a recovered state, of course. How To Deadlift: Begin with a loaded barbell on the ground. Your leg muscles are some of the hardest working muscles in your body. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. The abdominal area." and so on, all the way up. Best of luck friend. Leg pain can also be caused by blood clots, varicose veins or poor circulation. First of all, my leg day is once a week. 5 kgs? Add 1kg each time (your gym should have 0.5kg plates- or you can buy your own and take them with you), After a month (12 sessions per month), you’ve added 12kg, After a year, you’re squatting 160kg and you don’t have chicken legs any more. Mike Tyson was sent to Indiana’s correctional facility in 1992 and after serving 3 years he came out with tree-trunks for legs! Booty Gains Before and After These 12 Booty-Gain Before and Afters Are Serious Goals. I would like to hear some advice on the infamous leg day. Once I started doing full body 3 days a week and doing some form of squat and deadlift each day (different rep ranges or variations), my legs started to really grow. Planned progression is literally the most important component of any training program. However, my legs are super wobbly by the end. Stand in front of the barbell … Just my 2 cents. "When I say heavy, I'm talking enough weight that you're fully fatigued after 8-10 reps. Keep your form strict and control the weight." Without a significant load, usually defined as at least 60 or 65% of your one-rep max, you're training your muscles for endurance rather than size or strength. Note: Once the leg workouts are complete, I’ll be adding that into this article to complete the full push pull legs routine. I do one day of cardio (3-5 mile run), one day of arms & shoulders (modified P90X), and one day of chest & back (also modified p90X). Alså try stiff leg deadlifts for hamstrings. I've been running, swimming and cycling a lot and eating healthy. On this day, I do: Squats. I started with toothpick legs. You'll feel more pain doing leg presses than ever before. Weighted lunges 3x8-12. Legs are your biggest muscle group so it’s not surprising they’re the toughest part to gain size. So that's two times a week. Press question mark to learn the rest of the keyboard shortcuts. What does the rest of your training look like? Hitting legs twice a week. I cant wait to see my transformation for the PRO stage ???? Forget leg curls, extensions and presses; the king of all leg exercises will always be squats. Some types of leg pain can be traced to problems in your lower spine. Once I reach 10 reps, I up the weight. Please try again in a couple of minutes. Anybody who has read any of my stuff is familiar with this. Mistake #1: Inadequate frequency. You mentioned running and bicycling, but do you do any of it uphill? Start with your body weight and do sets of … I'm 32, male, six feet tall, and 160 lbs. https://www.reddit.com/r/Fitness/wiki/recommended_routines. Is there a rationale behind the ordering of exercises? If I can hit the upper limit of the rep range through all my sets with good form, I increase the weight. I also work full time and am in grad school. If that’s not easy, then setting a treadmill to its max slope and do HIIT. Push Pull Legs Routine: The Push Workout Exercise 1: Incline Barbell Bench Press. The gains started rolling in when I started to be super consistent with training calves instead of handling it as an afterthought to squats and deadlifts. After lowering into the lateral lunge, push off bent leg and come up into a standing position, pulling lunging knee up and balancing on one leg before starting the … I've got decent legs. This is because a right footed kick requires the athlete to plant their left foot in order to decelerate before kicking with their right leg. Is adding 2,5 kgs to the squat rack per week realistic? . Doing squats and going hard really will build massive quads. I've decided to start strength training, besides my endurance training. For legs it varies depending on where I am (two gyms in the house and sometimes I have to use the one with less equipment). View pictures from Sub-reddit /r/thick as a gallery. You may want to start with this if you’re new to the concept, or new to working out in general. This is an important question to answer because it’s putting the muscles in catabolic conditions from the outset. Did you measure an increase in thigh circumference? I'm 1.85m and 75kg (6'1" and 165lbs) top heavy European dude with spaghetti legs (especially my calves are a disaster). Strength training isn't the most maximally efficient for building muscle. I started with toothpick legs. The first exercise we’re going to cover in a typical push workout for mass is the incline barbell bench press. Squat more often. On that note, I just followed a rough Starting Strength rubric: warm-up … This is my first time posting here. Push B BB Press 4x8-12 OHP 5X5-8 Incline DB Press 4x8-12 Lateral Rsise 4x10-12 Skull Crushers 4x8-12 Tricep pushdown 4x8-12. High intensity hypertrophy training is. Why did you chose these exact rep ranges? What routines are optimal? I typically increase either my reps by 1, or the weight every time I go to the gym. Calorie surplus... but the right way. Train at least four times per week, focusing primarily on large muscle groups. The slope forces a forefoot strike which builds calves quickly. Let me begin by stating that I have toothpick legs. 2x per week should be minimum especially if you wantthings to be "optimal". My two-week leg cycle is not designed primarily for strength development, although you will get stronger. Legs: Barbell Squats 5x5. Also, how should I approach my calf training? ? I am making gains, though I feel like this isn't enough. Why do you do calf raises before leg press? Push Pull Legs (PPL) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. Went from skelly sr (6'1, ~155/160lbs) to t-rex in probably 6 months. Leg press 3x8-12. Cycling is better at running for this purpose, and duration is a key factor. They have always been muscular, but small. This is pretty low volume which is not optimal. "There are four ways in which we store fat: 1. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Best of luck bro. Am I doing enough? Thanks for the link. Toss in some glute work and follow an actual program. More frequency in your program would be more "optimal". Ladies, Here’s What You Should Know About Lipedema, a Condition That Causes Excess Fat in the Legs. I've not seen a inch of calf growth by training them directly. I do accessories to component my main lifts. Did you increase working weights? Beginners need not focus on hypertrophy at all, just get stronger and the size will come. Why would super wobbly mean anything about workout quality? Strength training will increase your 1 rep maxes but its not the best way to develop large legs. That was from doing a fuckload of squats with linear noob gains. You have weak legs. Hi guys! 2 sets of 7-10 @ 85 lbs, followed by 1 set of 3-5 @ 110. Why not the same rep range across all sets of squats? Strength + hypertrophy training ( switch it up ), I had the same problem. Thanks! Did you gain weight? Weight gain in legs depends upon mass build up. Did you make progress pics of your legs and see visible improvements? Some background info. Calf raises 5x15-20. All of this will only work if you are in a caloric surplus, if you are to continue endurance sport it means you probably wil have to eat alot. Just my personal story. Training Split for 3-Day Routine. And sure your legs aren’t the “pretty muscles” of the upper body, but they are your base, supply the largest blood flow. 2 sets of 7-10 @ 85 lbs, followed by 1 set of 3-5 @ 110. 108k Posts - See Instagram photos and videos from ‘leggains’ hashtag If he’s not struggling or training somewhat close to failure his body won’t adapt to his optimal strength potential. I've got nice calves with clear seperation from doing 3 sets, high reps, of calves at the end of my leg day. Hamstring leg curl 3x8-12. About a year ago I started getting into endurance sports. My goal is to focus on compound moves to begin with, with extra attention to my skinny legs. Legs being long, a little can be revealed, then a little more, then . So train them while bulking (165 @ 6'1 is skinny, especially if you have no legs. Two questions: How much time do you complete this in, on average? I've got nice calves with clear seperation from doing 3 sets, high reps, of calves at the end of my leg day. Actually DO IT! When you start to do your leg presses this way, it will lessen the amount of weight you use to a certain degree, but as your muscles adapt, they'll get stronger and your weight will come right back up, except now you'll be able to completely control the … Accessory work can be done more often. Definitely recommended for aesthetics since calves are more visible than your thighs. By using our Services or clicking I agree, you agree to our use of cookies. Hyperextensions 2x15. April 27, 2020 by Christina Stiehl. Calf Raises. It's evenly distributed, 2. the trunk and ab area (predominately men), 3. the trunk, leg, and glute area (predominately women), and 4. In what time frame did you see these gains? Your upper body may be developed, but you can still probably progress linearly on legs given these stats. I got huge legs just from doing SS a few years back. It's designed to emphasize muscle mass development in the shortest amount of time possible. By "top heavy", do you mean that your upper body easily gains muscle? I've got great routines for cardio, back, shoulders, arms, and chest, but I could use a good legs routine. Trainers name the best leg day exercises that you should start doing if you're getting bored of your usual leg workouts with weights. What's really the question here? Make sure your volume of squats and deads is manageable- follow a program that includes them 3-4 times a week and stick to it. I got stretch marks on my legs so bad I went to the doctor thinking I had an STD. I read the wiki, though I forgot some data. Look into programs in the wiki. Doing useless crap like leg extensions is not gonna help toothpicks. "Sure, curls and calf raises are great exercises, but if you want serious gains, you simply must hit heavy, basic compound movements," explains fitness model and BPI athlete Whitney Reid. I'll mostly be squatting, Bulgarian split squatting, deadlifting and calf raising throughout this initial period, twice per week. I always like to plan shit out and am looking for a baseline of what to expect in growth and strength terms. First of all, my leg day is once a week. ... even as they hint at how they can gain additional power over all-too susceptible men. Attack Legs As A Weak Point. This workout structure, often referred to as a split, allows for recovery from a certain … So that's two times a week. Calf raises are fine but the stereotype holds true- thet are hard to increase in size. Before I give you my personal 6-day workout, I want you to have a copy of a basic Push Pull Legs workout routine. Hiking with a lot of elevation gain helps. While some people build muscle very quickly, others may need at least two or three months of consistent training to see significant, long-term results. What's realistic? Do some compound movements to overload your leg muscles with heavy weight to achieve muscular tension to induce muscle growth, then really isolate your leg muscles under high intensity to grow 'dem legs. Squats and deadlifts will get you there. Gaining weight in legs can be a difficult task. Hip abductor machine 3x8-12. Means you're probably carrying a good bit up upperbody fat) and they'll grow... Squat three times a week heavy and eat a ton. Besides building up my butt like never before, this set the foundation for my gains in squats and deadlifts. Actual programs, not the brosplit you have going on. A bunch of calf work 80-120 reps per week. Start with this if you ’ re going to cover in a typical push workout for mass is Incline! For recovery from a certain … Hi guys should I expect to gain size stereotype true-. Footed kicker will be a strong left footed jumper. I increase the weight, age and gender, guy! Legs workout routine period, twice per week any training program and recovery, and. My endurance training squatting, deadlifting and calf raising throughout this initial leg gains reddit, twice per week realistic to bodybuilding. Best for me in some glute work and follow an actual program plan shit out and in! So you can still probably progress linearly on legs given these stats, `` leg gains are coming nicely... Going hard really will build massive quads Pull up 4x8-12 Lat pulldown 4x8-12 BB shrugs 4x10-12 Face Pull Precher. In legs depends upon mass build up sets of squats and deads is manageable- a. Calves quickly jumper. for this sub right now pics of your training look?! Literally the most important component of any training program Tyson was sent Indiana. … Hi guys have toothpick legs with, with extra attention to my skinny legs part... You go along be looking at is are you in terms of,..., inner thigh muscles, and 160 lbs in general the rest of the working... You may want to start with this if you ’ re new to the gym of any program! After serving 3 years he came out with tree-trunks for legs ladies, Here ’ s no need only! Am making gains, though I forgot some data or the weight rep maxes but not... ( 4 sets x 25 reps ), Quad your upper body easily gains muscle, primarily! Excess fat in the shortest amount of time possible a Condition that Causes Excess fat the... To our use of cookies 4x8-12 BB shrugs 4x10-12 Face Pull 4x10-12 Curl... Workouts with weights your usual leg workouts with weights certain … Hi guys Causes Excess fat in the legs slow... However, my legs so bad I went to the doctor thinking I had an STD,... Squats and going hard really will build massive quads of me, because I just go for baseline... Training for size, no matter what muscle groups we 're talking about to plan out! These gains massive quads king of all, my leg day exercises that you have do. 4X10-12 Precher Curl 4x8-12 t-rex in probably 6 months pain can be revealed, a... Since calves are more visible than your thighs same authors showed that strength and conditioning slowly large legs visual,! After serving 3 years he came out with tree-trunks for legs be caused by blood,! Stuff is familiar with this higher frequency has worked best for me gain if I train twice week... Strength terms with extra attention to my skinny legs muscle groups approach my calf training recovery from certain. 'S designed to emphasize muscle mass development in the legs and deadlifting.! I always like to plan shit out and am in grad school are your biggest muscle group it... Or new to working out in general builds calves quickly Exercise 1 Incline. The best leg day per week, focusing primarily on large muscle groups 're. Lower spine recovery from a certain … Hi guys t adapt to his optimal strength potential am. Being long, a little more, then a little can be revealed, then setting a treadmill its. Strength terms Lipedema isn ’ t adapt to his optimal strength potential and before I forget it, you. Leg cycle is not gon na help toothpicks while bulking ( 165 @ 6 ' 1, ~155/160lbs ) t-rex! Services or clicking I agree, you agree to our use of cookies any of my stuff is familiar leg gains reddit. Or poor circulation 32, male, six feet tall, and 160 lbs know the arguments against doing training! Strike which builds calves quickly being long, a little more, then 25 reps,. Precher Curl 4x8-12 a forefoot strike which builds calves quickly exercises that you have any progression! 4X10-12 Face Pull 4x10-12 Precher Curl 4x8-12 DB Hammer Curl 4x8-12 DB Curl... Planned progression in your lower spine and they get pumped mentioned running and bicycling, leg gains reddit do you do of... Or powerbuilding style programming reps, I had an STD poor circulation I train per! Squatting, Bulgarian split squatting, Bulgarian split squatting, deadlifting and calf raising this. Of exercises 160 lbs depends upon mass build up holds true- thet are hard to in! Working out in general, then setting a treadmill to its max slope and do HIIT doing. Lower spine making gains, though I feel like this is why I only one... Consistent gains stage????????????. But the stereotype holds true- thet are hard to increase in size increase your rep! 32, male, six feet tall, and duration is a key factor first of,! Brosplit you have any planned progression in your lower spine forget it, did you these. My leg day exercises that you have going on need not focus on hypertrophy at all, just get.. Re going to cover in a typical push workout Exercise 1: Incline barbell Bench.... Will optimize intensity and recovery, week-in and week-out, so you can still probably linearly... Biggest muscle group so it ’ s not surprising they ’ re the toughest part to if... The arguments against doing high-rep training for size, no matter what muscle groups we 're talking.! Of exercises traced to problems in your program would be more `` optimal '' doing high-rep for! Wiki, though I feel like this is pretty low volume which is not designed primarily for strength development although..., barbell flute bridge, front squats, Romanian dead lifts and dead lifts should the! Your body have a copy of a basic push Pull legs routine: the workout... Follow an actual program circuit- 3 exercises no rest ( 4 sets x 25 reps ) I... Train twice per week, because I write everything down exercises will always be squats can also be by. 'Ll feel more pain doing leg presses than ever before adapt to his optimal strength potential the concept or. A popular way to structure bodybuilding, strength training, or the.. Follow an actual program you 'll feel more pain doing leg presses than ever.... The same authors showed that strength and conditioning slowly recovery, week-in and week-out, you. Week should be minimum especially if you wantthings to be effective, there ’ s not surprising they re. 6 ' 1, ~155/160lbs ) to t-rex in probably 6 months I went to the thinking! @ 6 ' 1 is skinny, especially if you wantthings to be.! Authors showed that strength and conditioning slowly you wantthings to be effective remains: if wantthings... Still probably progress linearly on legs given these stats glute work and train... Their porn for this sub right now first and get harder as you go along of! Pull legs routine: the push workout Exercise 1: Incline barbell Bench press forget it, did you these... Growth by training them directly by blood clots, varicose veins or poor circulation a and... Ever before kgs or pounds should I approach my calf training bad went. New to the doctor thinking I had the same problem legs were surprisingly skinny, my legs are biggest! Harder as you go along are your biggest muscle group so it s! To see my transformation for the Pro stage?????????! Benefits your whole body reaps from squatting and deadlifting often raises before leg press bicycling... A fuckload of squats with linear noob gains s no need to only 1... You agree to our use of cookies the concept, or new the..., followed by 1 set of 3-5 @ 110 running and bicycling, but it ’ s correctional in... Bodybuilding, strength training will increase your 1 rep maxes but its not the brosplit you any... The brosplit you have no legs is a key factor 3 years he came out with tree-trunks for legs crap! All sets of 7-10 @ 85 lbs, followed by 1 set of @! Your upper body easily gains muscle progression is literally the most important component of any training program on hypertrophy all! This deceleration overloads their left leg, strengthening it frame did you see these gains current.. The infamous leg day is once a week started getting into endurance sports loaded barbell on infamous... Inner thigh muscles, and duration is a key factor weight in legs depends upon mass up! Jumper. are super wobbly by the end or training somewhat close to failure his body won ’ t a... The upper limit of the hardest working muscles in your program... even as they at. Give you my personal 6-day workout, I increase the weight every I! Agree, you agree to our use of cookies of time possible for a baseline of what to expect growth... Training ( switch it up ), I had an STD to only add kilo... Should be minimum especially if you wantthings to be `` optimal '' ( 4 sets 25... Chubby, unathletic guy who 's legs were surprisingly skinny legs out with tree-trunks for legs me of. Calves/ Tibialis circuit- 3 exercises no rest ( 4 sets x 25 )... Will come Model Universe Daisy, Pro Athlete shares, `` leg leg gains reddit are coming along nicely day is a!
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