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My legs have not gained any size in 3 months! I lift most days of the week, squatting about 3 times per week and eating for mass. Strength has gone up, although squats have become my weakest lift. Any kind of sure-fire way to add considerable size to my quads and hams? I have tried Smolov, low reps, 20-rep sets, all squats, no squats, and I just can't seem to put the size on.
Have you added body weight?
I have gained about 10 lbs, but it's all on my chest and shoulders
1RM Bench has increased about 25 lbs, and deadlift reps with 405 has gone from 2 to 5. But squat is stuck.
Seems to me your problem may be your programming. Looks like you tried a bunch of different stuff in a relative short period of time. Try sticking with something for a little longer.
Lower the weight and focus on solely contraction for isolated movements. I use to go heavy as fukk for extensions and such but ever since i started squeezing the fukk outta my quads theyve been growing like magic.
@wow- I've been consistent with various programs and never really seen improvement.
@chest- always good advice, but the closest I get to isolation movements are single-leg squats
I used to do hill runs, and I think that made my legs grow, but now there are no hills where I live. What about bicycling-- like twice per week, once for about 5 miles to/from the gym, and once on an airdyne? Wish I had a Prowler, I wouldn't mind the conditioning
try adding some quad assistance work; but how many times do you squat a week? like wowter said changing things up constantly and frequently may throw off progress.
[QUOTE=ironlionzion3;1509134991]My legs have not gained any size in 3 months! I lift most days of the week, squatting about 3 times per week and eating for mass. Strength has gone up, although squats have become my weakest lift. Any kind of sure-fire way to add considerable size to my quads and hams? I have tried Smolov, low reps, 20-rep sets, all squats, no squats, and I just can't seem to put the size on.[/QUOTE]
How long have you been weight training, what is your current Squat poundage for reps, and what was it a year ago?
ETA:
nvm, opie.
[QUOTE=ironlionzion3;1509173821]@wow- I've been consistent with various programs and never really seen improvement.
@chest- always good advice, but the closest I get to isolation movements are single-leg squats
I used to do hill runs, and I think that made my legs grow, but now there are no hills where I live. What about bicycling-- like twice per week, once for about 5 miles to/from the gym, and once on an airdyne? Wish I had a Prowler, I wouldn't mind the conditioning[/QUOTE]
Which program have you been running for the last few months?
Three months ago you were cutting
[url]https://forum.bodybuilding.com/showthread.php?t=173676071&p=1486909821#post1486909821[/url]
Two months ago you were 5'11", 185 lbs, and cutting
[url]https://forum.bodybuilding.com/showthread.php?t=173889841&p=1491324751#post1491324751[/url]
One month ago you were looking to lean down
[url]https://forum.bodybuilding.com/showthread.php?t=174089741&p=1505437711#post1505437711[/url]
Less than a month ago you were talking about all kinds of different routines.
[url]https://forum.bodybuilding.com/showthread.php?t=174115201&p=1505953081#post1505953081[/url]
You wouldn't be trolling us, would you?
Interesting...certified personal trainer lol
[url]https://forum.bodybuilding.com/showthread.php?t=173253871&p=1477854791#post1477854791[/url]
And people wonder why personal trainers get a bad rep....
This went from advice to a roast lmao
[QUOTE=Farley1324;1509182101]Which program have you been running for the last few months?
Three months ago you were cutting
[url]https://forum.bodybuilding.com/showthread.php?t=173676071&p=1486909821#post1486909821[/url]
Two months ago you were 5'11", 185 lbs, and cutting
[url]https://forum.bodybuilding.com/showthread.php?t=173889841&p=1491324751#post1491324751[/url]
One month ago you were looking to lean down
[url]https://forum.bodybuilding.com/showthread.php?t=174089741&p=1505437711#post1505437711[/url]
Less than a month ago you were talking about all kinds of different routines.
[url]https://forum.bodybuilding.com/showthread.php?t=174115201&p=1505953081#post1505953081[/url]
You wouldn't be trolling us, would you?
Interesting...certified personal trainer lol
[url]https://forum.bodybuilding.com/showthread.php?t=173253871&p=1477854791#post1477854791[/url][/QUOTE]
Post of the week right here!!!!
Not trying to be an a$$ here but I will.... In the Personal trainer thread you started you say "I know my stuff". If you did you would be able to figure this out. It also appears that you are all over the place. Stick to one thing.
[QUOTE=Farley1324;1509182101]Which program have you been running for the last few months?
Three months ago you were cutting
[url]https://forum.bodybuilding.com/showthread.php?t=173676071&p=1486909821#post1486909821[/url]
Two months ago you were 5'11", 185 lbs, and cutting
[url]https://forum.bodybuilding.com/showthread.php?t=173889841&p=1491324751#post1491324751[/url]
One month ago you were looking to lean down
[url]https://forum.bodybuilding.com/showthread.php?t=174089741&p=1505437711#post1505437711[/url]
Less than a month ago you were talking about all kinds of different routines.
[url]https://forum.bodybuilding.com/showthread.php?t=174115201&p=1505953081#post1505953081[/url]
You wouldn't be trolling us, would you?
Interesting...certified personal trainer lol
[url]https://forum.bodybuilding.com/showthread.php?t=173253871&p=1477854791#post1477854791[/url][/QUOTE]
lol rekt
everyone's got a struggle, unfortunately NASM doesn't have any advice for people who want to gain massive lean leg size. And I guess my issue might be genetic. Everyone does better with a coach, and coaches do better when they have more information to work with.
I wouldn't mind leaning down a bit, I mean, my waist is much larger than my legs.
Not trying to troll, just thought someone might have gone through the same thing.
Squat has been stuck at 350 since winter.
@Farley, I've been running Texas Method and not gaining or losing weight. So those posts are still true. Let me know if you're still confused or if you can help.
[quote]not gaining or losing weight[/quote]
Try gaining weight consistently for 3 months while squatting regularly.. see where that gets you
[QUOTE=ironlionzion3;1509212771]everyone's got a struggle, unfortunately NASM doesn't have any advice for people who want to gain massive lean leg size. And I guess my issue might be genetic. Everyone does better with a coach, and coaches do better when they have more information to work with.
I wouldn't mind leaning down a bit, I mean, my waist is much larger than my legs.
Not trying to troll, just thought someone might have gone through the same thing.
Squat has been stuck at 350 since winter.
@Farley, I've been running Texas Method and not gaining or losing weight. So those posts are still true. Let me know if you're still confused or if you can help.[/QUOTE]
What is your Texas Method layout? Can you list your lower/squat weights for each week's volume and intensity that you have done so far
If you want to grow, gain bodyweight.
"gain weight to gain size" is good advice, of course, but I'm looking to put that weight more specifically on my legs.
as of last week, volume squats @ 315, intensity @ 335, deadlifts 405, power cleans 205
tested bodyfat today at 12% so I don't want to gain any more of that. thighs still 23" around.
why don't you want to gain more than 12%?
[QUOTE=ironlionzion3;1509258501]"gain weight to gain size" is good advice, of course, but I'm looking to put that weight more specifically on my legs.
as of last week, volume squats @ 315, intensity @ 335, deadlifts 405, power cleans 205
tested bodyfat today at 12% so I don't want to gain any more of that. thighs still 23" around.[/QUOTE]
Each week of Texas Method. Please list your squat volume and intensity weights for each week you have done so far.
Your volume/intensity offset is not good. More on that later.
Is volume 5x5 across and intensity 1x5?
Surely as a trainer you realize that not gaining bodyweight and wanting to hold a low bodyfat is contraindicated for a person who wants to build muscle.
[QUOTE=ironlionzion3;1509173821]@wow- I've been consistent with various programs and never really seen improvement.
@chest- always good advice, but the closest I get to isolation movements are single-leg squats
I used to do hill runs, and I think that made my legs grow, but now there are no hills where I live. What about bicycling-- like twice per week, once for about 5 miles to/from the gym, and once on an airdyne? Wish I had a Prowler, I wouldn't mind the conditioning[/QUOTE]
ah now i see why youre red
Chesty - I cant figure it out please explain. I don't spend much time on these forums.
Farley - I got stuck at that weight and can't add more. I know my rep strength is higher, something to do with work capacity. You're right that I would have to gain weight overall -- I guess I am looking for a program to start when I am ready for a new bulk. I'm in school now and can't prioritize weightlifting, but soon I'll have some time off to add real size.
[QUOTE=ironlionzion3;1509367941]Chesty - I cant figure it out please explain. I don't spend much time on these forums.
Farley - I got stuck at that weight and can't add more. I know my rep strength is higher, something to do with work capacity. You're right that I would have to gain weight overall -- I guess I am looking for a program to start when I am ready for a new bulk. I'm in school now and can't prioritize weightlifting, but soon I'll have some time off to add real size.[/QUOTE]
[B]Each week of Texas Method. Please list your squat volume and intensity weights for each week you have done so far. [/B]
You [I]need[/I] a bigger offset between volume day and intensity day. Reset your volume day so that it is no more than 90% (tops) of your intensity day 1x5
Also, please [B]list your squat volume and intensity weights for each week you have done so far. [/B]
So, are you even lifting right now, or not?
[QUOTE=ironlionzion3;1509367941]Chesty - I cant figure it out please explain. I don't spend much time on these forums.
Farley - I got stuck at that weight and can't add more. I know my rep strength is higher, something to do with work capacity. You're right that I would have to gain weight overall -- I guess I am looking for a program to start when I am ready for a new bulk. I'm in school now and can't prioritize weightlifting, but soon I'll have some time off to add real size.[/QUOTE]
Don't call me chesty you don't know me like that
Have you tried this beginners workout 5-leg-workouts-for-mass-a-beginners-guide found here?
i have been working legs hard and eating right for 6 months and i see a very small change it takes lots of time it can take up to a year or 2 to finally see good results
Farley - are you suggesting less weight on volume day? That would put me around 275 for 5x5, which seems absurdly light
Panda - those workouts seem like they follow the template squat-deadlift-lunge-leg extension-leg curl-calf. Anything special I'm missing?
[QUOTE=ironlionzion3;1509967231]Farley - are you suggesting less weight on volume day? That would put me around 275 for 5x5, which seems absurdly light
Panda - those workouts seem like they follow the template squat-deadlift-lunge-leg extension-leg curl-calf. Anything special I'm missing?[/QUOTE]
[b][color=red] Please list your squat volume and intensity weights for each week you have done so far. [/B][/color]
[QUOTE=ironlionzion3;1509967231]Farley - are you suggesting less weight on volume day? That would put me around 275 for 5x5, which seems absurdly light
Panda - those workouts seem like they follow the template squat-deadlift-lunge-leg extension-leg curl-calf. Anything special I'm missing?[/QUOTE]
If your intensity is only 335x5, then 315x5x5 for volume is stupidly heavy. Also not sure what math you are using that makes 275 no more than 90% (tops) of 335 since, you know, 275 is 82% of 335. For an intensity day of 335x5 your volume day should be an absolute max of 300x5x5