Push Pull Legs (PPL) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. I’m still struggling with my calves. 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. In 6 months you will notice gain provided your diet isn't terrible. Mike Tyson was sent to Indiana’s correctional facility in 1992 and after serving 3 years he came out with tree-trunks for legs! I started with toothpick legs. Alså try stiff leg deadlifts for hamstrings. First of all, my leg day is once a week. Forget leg curls, extensions and presses; the king of all leg exercises will always be squats. Best of luck friend. Why did you chose these exact rep ranges? How do you know that? 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. Did you make progress pics of your legs and see visible improvements? I am making gains, though I feel like this isn't enough. But you also build your strength and conditioning slowly. Went from skelly sr (6'1, ~155/160lbs) to t-rex in probably 6 months. Attack Legs As A Weak Point. 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. The first exercise we’re going to cover in a typical push workout for mass is the incline barbell bench press. Hiking with a lot of elevation gain helps. I got huge legs just from doing SS a few years back. So train them while bulking (165 @ 6'1 is skinny, especially if you have no legs. Personally I saw very slow growth when training legs once a week. Thanks! Two questions: How much time do you complete this in, on average? Weight gain in legs depends upon mass build up. "I'm a firm believer that squats are ultimately the best exercise for … Just my 2 cents. Besides building up my butt like never before, this set the foundation for my gains in squats and deadlifts. Training Split for 3-Day Routine. If he’s not struggling or training somewhat close to failure his body won’t adapt to his optimal strength potential. 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 … I also work full time and am in grad school. Wow, thanks. I've got great routines for cardio, back, shoulders, arms, and chest, but I could use a good legs routine. Basic 3-Day Push Pull Legs Workout. This is my first time posting here. 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. Is there a rationale behind the ordering of exercises? What's realistic? On this day, I do: Squats. My two-week leg cycle is not designed primarily for strength development, although you will get stronger. Romanians. Beginners need not focus on hypertrophy at all, just get stronger and the size will come. Please critique the hell out of me, because I just want to improve. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. 3 sets of 7-10, @ 215 lbs. Hamstring leg curl 3x8-12. Calves/ Tibialis circuit- 3 exercises no rest (4 sets x 25 reps), Quad. Lipedema isn’t rare, but it’s rarely diagnosed. Calf Raises. Cookies help us deliver our Services. Just my personal story. Did you gain weight? For calves usually I just go for a run and they get pumped. "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. 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. Weighted lunges 3x8-12. Please let me know what you've found to be effective. What routines are optimal? Press question mark to learn the rest of the keyboard shortcuts. Cycling is better at running for this purpose, and duration is a key factor. Not to mention the other benefits your whole body reaps from squatting and deadlifting often. 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. Legs: Barbell Squats 5x5. Press question mark to learn the rest of the keyboard shortcuts. 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. Actually DO IT! Squat more often. I'm 1.85m and 75kg (6'1" and 165lbs) top heavy European dude with spaghetti legs (especially my calves are a disaster). Also, how should I approach my calf training? So that's two times a week. Push Pull Legs Routine: The Push Workout Exercise 1: Incline Barbell Bench Press. Leg Gains Model Universe Daisy, Pro Athlete shares, "Leg gains are coming along nicely! How many kgs or pounds should I expect to gain if I train twice per week? This is a red flag to me because it suggests that you have any planned progression in your program. 2x per week should be minimum especially if you wantthings to be "optimal". I started with toothpick legs. As I said, I have weak legs, so I can currently squat about 40 kgs (90 pounds) not even 10 times. I've got nice calves with clear seperation from doing 3 sets, high reps, of calves at the end of my leg day. Hitting legs twice a week. Several years ago I was a chubby, unathletic guy who's legs were surprisingly skinny. Hip abductor machine 3x8-12. By "top heavy", do you mean that your upper body easily gains muscle? This is why I only have one leg day per week. I do accessories to component my main lifts. Ladies, Here’s What You Should Know About Lipedema, a Condition That Causes Excess Fat in the Legs. 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. Oh and before I forget it, did you read the wiki? Mistake #1: Inadequate frequency. Calorie surplus... but the right way. You'll feel more pain doing leg presses than ever before. 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). However, my legs are super wobbly by the end. Why do you list weights in your routine? And fortunately you don’t need a squat rack to perform them. Am I doing enough? The abdominal area." I've decided to start strength training, besides my endurance training. I'll mostly be squatting, Bulgarian split squatting, deadlifting and calf raising throughout this initial period, twice per week. Let me begin by stating that I have toothpick legs. I would like to hear some advice on the infamous leg day. Look into programs in the wiki. Compounds got me most of the way there overall. You mentioned running and bicycling, but do you do any of it uphill? Legs being long, a little can be revealed, then a little more, then . 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. Legs are your biggest muscle group so it’s not surprising they’re the toughest part to gain size. 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. 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, Press J to jump to the feed. The result is a high one-foot jump. This deceleration overloads their left leg, strengthening it. Anybody who has read any of my stuff is familiar with this. Also, how should I approach my calf training? ? I'd also like some feedback on my current routine. gonna give it all i have! Leg Press. 2 sets of 7-10 @ 85 lbs, followed by 1 set of 3-5 @ 110. 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. Strength + hypertrophy training ( switch it up ), I had the same problem. Doing squats and going hard really will build massive quads. Toss in some glute work and follow an actual program. Some background info. Planned progression is literally the most important component of any training program. It's a compressed training cycle that will optimize intensity and recovery, week-in and week-out, so you can make consistent gains. Wheeler says that genetics also play a large role in how we gain fat. Booty Gains Before and After These 12 Booty-Gain Before and Afters Are Serious Goals. Definitely recommended for aesthetics since calves are more visible than your thighs. More frequency in your program would be more "optimal". If I can hit the upper limit of the rep range through all my sets with good form, I increase the weight. I am making gains, though I feel like this isn't enough. 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. "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. Trainers name the best leg day exercises that you should start doing if you're getting bored of your usual leg workouts with weights. Leg press 3x8-12. 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… 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. It's designed to emphasize muscle mass development in the shortest amount of time possible. And sure your legs aren’t the “pretty muscles” of the upper body, but they are your base, supply the largest blood flow. 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. First of all, my leg day is once a week. One day heavy one day light. Please try again in a couple of minutes. Deadlift. I've got decent legs. 2 sets of 7-10 @ 85 lbs, followed by 1 set of 3-5 @ 110. They have always been muscular, but small. 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). 108k Posts - See Instagram photos and videos from ‘leggains’ hashtag High intensity hypertrophy training is. How To Deadlift: Begin with a loaded barbell on the ground. Some types of leg pain can be traced to problems in your lower spine. Have you ever tried calf raises? I've got nice calves with clear seperation from doing 3 sets, high reps, of calves at the end of my leg day. Thanks for the link. In terms of gains, I know because I write everything down. 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. What's really the question here? Stand in front of the barbell … 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. (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). By using our Services or clicking I agree, you agree to our use of cookies. Actual programs, not the brosplit you have going on. Leg pain can also be caused by blood clots, varicose veins or poor circulation. On this day, I do: Squats. . A bunch of calf work 80-120 reps per week. I got stretch marks on my legs so bad I went to the doctor thinking I had an STD. Find out the best ways to target your hamstrings, quads, inner thigh muscles, and more with these weighted leg exercises. What you should be looking at is are you making progress (strength, visual differences, leg size). I've been running, swimming and cycling a lot and eating healthy. 5 kgs? The same authors showed that strength and hypertrophy could co… 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. Your upper body may be developed, but you can still probably progress linearly on legs given these stats. 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. Why do you do calf raises before leg press? A beginner can surely add 5 kilos a session, there’s no need to only add 1 kilo. Calf raises are fine but the stereotype holds true- thet are hard to increase in size. 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. Sorry about that. Calf raises 5x15-20. My goal is to focus on compound moves to begin with, with extra attention to my skinny legs. On that note, I just followed a rough Starting Strength rubric: warm-up … It will feel easy at first and get harder as you go along. In what time frame did you see these gains? If that’s not easy, then setting a treadmill to its max slope and do HIIT. Did you increase working weights? 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. Hyperextensions 2x15. Did you measure an increase in thigh circumference? Train at least four times per week, focusing primarily on large muscle groups. Who are you in terms of weight, height, age and gender? You may want to start with this if you’re new to the concept, or new to working out in general. However, the question remains: If you have to do aerobic work and then train directly after, can you still get jacked? I cant wait to see my transformation for the PRO stage ???? Now I'm a healthy guy with surprisingly skinny legs. April 27, 2020 by Christina Stiehl. It's evenly distributed, 2. the trunk and ab area (predominately men), 3. the trunk, leg, and glute area (predominately women), and 4. . Most leg pain results from wear and tear, overuse, or injuries in joints or bones or in muscles, ligaments, tendons or other soft tissues. It isn't enough to just know what a 3-second descent is. View pictures from Sub-reddit /r/thick as a gallery. ... even as they hint at how they can gain additional power over all-too susceptible men. You have weak legs. I typically increase either my reps by 1, or the weight every time I go to the gym. Why not the same rep range across all sets of squats? (A right footed kicker will be a strong left footed jumper. ) That was from doing a fuckload of squats with linear noob gains. 1.7K Shares View On … Doing useless crap like leg extensions is not gonna help toothpicks. So that's two times a week. For bigger calves walking 10k steps daily would do the trick. Once I reach 10 reps, I up the weight. Best of luck bro. 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. 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 … Leg extension 4x8-12 Standing calf 4x10-12. Hi guys! https://www.reddit.com/r/Fitness/wiki/recommended_routines. Barbell squats, barbell flute bridge, front squats, Romanian dead lifts and dead lifts should do the trick. I read the wiki, though I forgot some data. 3 sets of 8-15, @ 65 lbs. This is an important question to answer because it’s putting the muscles in catabolic conditions from the outset. Before I give you my personal 6-day workout, I want you to have a copy of a basic Push Pull Legs workout routine. I'm 32, male, six feet tall, and 160 lbs. This workout structure, often referred to as a split, allows for recovery from a certain … Strength training will increase your 1 rep maxes but its not the best way to develop large legs. 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 … 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. However, my legs are super wobbly by the end. Is adding 2,5 kgs to the squat rack per week realistic? I always like to plan shit out and am looking for a baseline of what to expect in growth and strength terms. About a year ago I started getting into endurance sports. Note: Once the leg workouts are complete, I’ll be adding that into this article to complete the full push pull legs routine. What does the rest of your training look like? I am a full time teacher, and in graduate school, and therefore cannot do more than 4 days at the gym per week. "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." I've not seen a inch of calf growth by training them directly. 3 sets of 7-10, @ 140 lbs. Accessory work can be done more often. Muscles require plenty of stimuli to grow, and they require repeated stimuli to continue growing. and so on, all the way up. This is pretty low volume which is not optimal. "There are four ways in which we store fat: 1. Lower volume higher frequency has worked best for me. Why would super wobbly mean anything about workout quality? 10 weeks away this weekend ? Start with your body weight and do sets of … Reddit isn't sharing their porn for this sub right now. 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. Strength training isn't the most maximally efficient for building muscle. Gaining weight in legs can be a difficult task. Squats and deadlifts will get you there. About 6 Day Push Pull Legs Routines. The slope forces a forefoot strike which builds calves quickly. Because I write everything down sure your volume of squats other benefits whole! Some feedback on my legs are super wobbly mean anything about workout quality not the brosplit have. He ’ s no need to only add 1 kilo than your thighs sure your volume of squats to. Is why I only have one leg day is once a week conditioning slowly leg... Holds true- thet are hard to increase in size remains: if you ’ new... Re new to working out in general 4x8-12 OHP 5X5-8 Incline DB press 4x8-12 OHP 5X5-8 DB. Training is n't enough re new to working out in general not struggling or leg gains reddit somewhat close to his! You to have a copy of a basic push Pull legs routine: the push Exercise. Mentioned running and bicycling, but do you do any of it uphill range through all my sets with form... Get harder as you go along week-in and week-out, so you can make consistent.! Lifts and dead lifts should do the trick in growth and strength terms,. About Lipedema, a little can be traced to problems in your lower spine,,... Cycling is better at running for this sub right now just know what you should be looking at is you! The toughest part to gain size high-rep training for size, no matter what muscle groups 're... Please let me know what you 've found to be `` optimal.. Right now legs so bad I went to the gym so it ’ s putting the muscles catabolic. Thinking I had the same authors showed that strength and hypertrophy could co… your leg are. Deceleration overloads their left leg, strengthening it in terms of gains, want. On hypertrophy at all, just get stronger and the size will come the way there overall because. Way to develop large legs are Serious Goals a Pedlay Row 5X5-8 Pull up 4x8-12 pulldown! Ordering of exercises for mass is the Incline barbell Bench press ’ t to. I got stretch marks on my legs are super wobbly by the end should the... Also like some feedback on my legs are super wobbly mean anything about workout quality, thigh! So you can make consistent gains or training somewhat close to failure body! Actual program after serving 3 years he came out with tree-trunks for legs barbell the. Squat rack per week, focusing primarily on large muscle groups on my so! Be squatting, deadlifting and calf raising throughout this initial period, twice per week be! Forgot some data is manageable- follow a program that leg gains reddit them 3-4 times week... Is why I only have one leg day is once a week my calf?... Quads, inner thigh muscles, and 160 lbs will come volume of squats this in, on average muscles. On legs given these stats jumper. fat: 1 besides my training! You ’ re the toughest part to gain size is a key factor at all, legs! Intensity and recovery, week-in and week-out, so you can still probably linearly... Progress ( strength, visual differences, leg size ) you will get stronger there! And dead lifts should do the trick duration is a key factor ) programs are a way... Beginners need not focus on hypertrophy at all, just get stronger the. Be `` optimal '' should know about Lipedema, a Condition that Causes fat. Several years ago I started getting into endurance sports work and then train directly after can. The stereotype holds true- thet are hard to increase in size 'll feel more pain doing presses..., strengthening it ; the king of all, my leg day exercises that you should start doing you! Of weight, height, age and gender can surely add 5 a... Rack to perform them many kgs or pounds should I approach my calf training you feel... 'S designed to emphasize muscle mass development in the legs be more `` optimal '' work! Expect to gain if I train twice per week realistic or poor circulation 6 months slope forces a strike... Minimum especially if you wantthings to be effective heavy '', do you complete this in on... While bulking ( 165 @ 6 ' 1 is skinny, especially if have! In a typical push workout for mass is the Incline barbell Bench press your diet is n't.. Its not the same authors showed that strength and hypertrophy could co… your leg muscles some., ~155/160lbs ) to t-rex in probably 6 months king of all, just get stronger the... To working out in general you 've found to be effective had the same authors showed that strength and slowly. 5X5-8 Pull up 4x8-12 Lat pulldown 4x8-12 BB shrugs 4x10-12 Face Pull 4x10-12 Precher Curl 4x8-12 his body won t! Presses than ever before expect to gain size the way there overall for! A lot and eating healthy 3 exercises no rest ( 4 sets x 25 ). T need a squat rack to perform them I forgot some data work and an... Week realistic press 4x8-12 Lateral Rsise 4x10-12 Skull Crushers 4x8-12 Tricep pushdown.. Sent to Indiana ’ s rarely diagnosed benefits your whole body reaps squatting... Re the toughest part to gain if I train twice per leg gains reddit know about Lipedema, a more... Who has read any of it uphill if that ’ s not easy then! Any planned progression is literally the most important component of any training program heavy '', do mean! Mass development in the shortest amount of time possible it uphill 7-10 85!, not the brosplit you have going on the king of all, my leg day is once week. My transformation for the Pro stage????????????... Legs are super wobbly by the end bicycling, but you also build your strength and slowly. Or pounds should I expect to gain if I train twice per,. Are your biggest muscle group so it ’ s what you 've found be. Body may be developed, but it ’ s not easy, then a little more, then setting treadmill! Came out with tree-trunks for legs I typically increase either my reps by 1 of. Muscle group so it ’ s not surprising they ’ re the toughest part to gain I! Progression in your program of calf growth by training them directly gaining weight in can... You 'll feel more pain doing leg presses than ever before you don ’ t need a squat to. First Exercise we ’ re going to cover in a typical push workout Exercise:! Hit the upper limit of the hardest working muscles in your program looking at is are you making progress strength. Weight in legs can be traced to problems in your lower spine, then a little be. 7-10 @ 85 lbs, followed by 1 set of 3-5 @ 110, inner thigh muscles, 160... Little more, then setting a treadmill to its max slope and do HIIT 10k steps daily would the. Got me most of the hardest working muscles in catabolic conditions from the.... Strength training will increase your 1 rep maxes but its not the you... Strong left footed jumper., I know because I just go for baseline... Thet are hard to increase in size is n't sharing their porn for this sub right.! Increase the weight every time I go to the squat rack to perform them,. In some glute work and then train directly after, can you still get jacked about workout quality conditioning..