How Can I Balance Out Legs with Upper?

[JakeSim]

I'm feeling as if my lower body may be smaller than my upper body at the moment. How could I fix this without losing or putting on size to my upper body but by increasing the muscle size of my lower?

[JB1Million]

I'm feeling as if my lower body may be smaller than my upper body at the moment. How could I fix this without losing or putting on size to my upper body but by increasing the muscle size of my lower?

SQUATS! ..and heavy walking lunges worked for me.

[Anthony21]

I'm feeling as if my lower body may be smaller than my upper body at the moment. How could I fix this without losing or putting on size to my upper body but by increasing the muscle size of my lower?

Do you work your lower body? What's your routine for your lower body and planned progression with your training?

[JakeSim]

Do you work your lower body? What's your routine for your lower body and planned progression with your training?

Yes, I work my lower body.

Just yesterday;

Day 1: Legs

A1 Deadlift 4x10-12

B1: Barbell Split Squats 3x10-12

B2: Cable Hamstring Curls 3x10-12

C1: Straight Legged Deadlift 2x10-12

C2: Dumbbell Calf Raises 2x10-12

I still gotta add 1 more day into the "week". I say "week" because a "week" of workouts scheduled could last a little longer than a week. I put a number of rest days in.

And I'm not exactly sure by that last question to be honest.

[lonecricket]

Have you tried the 20 rep squat program?

[JakeSim]

Have you tried the 20 rep squat program?

No sir, I have not. Have a link, please?

[lonecricket]

There's a lot of information. http://startingstrength.wikia.com/wiki/20_Rep_Squats

[JSNeves]

In your training "week" how days are upper vs. Lower?

If you up the freaquency/ volume of work for legs (which is a likely cure for your problem) your going to need to cut back on upper volume a bit. This doesn't mean your upper training will be less effective, you will just need to be more efficient with your exercise choices

[JakeSim]

There's a lot of information. http://startingstrength.wikia.com/wiki/20_Rep_Squats

Thanks!

In your training "week" how days are upper vs. Lower?

If you up the freaquency/ volume of work for legs (which is a likely cure for your problem) your going to need to cut back on upper volume a bit. This doesn't mean your upper training will be less effective, you will just need to be more efficient with your exercise choices

I think I've had about 2 leg days with 1 chest/back day and 1 or 2 arms days in my workout "week".

[JSNeves]

Thanks!



I think I've had about 2 leg days with 1 chest/back day and 1 or 2 arms days in my workout "week".

It sounds like you don't follow any sort of program then?

[JakeSim]

It sounds like you don't follow any sort of program then?

No, I do follow a program. I'm setting together a schedule at the moment where I have 2 leg and ab days incorporated into the "week".

[thej21]

just train your legs 3 times a week. but srsly, how should anyone give you advise if you don't even post your detailed split?
if you only "might" know what you did, were you even progressively overloading?

[JakeSim]

just train your legs 3 times a week. but srsly, how should anyone give you advise if you don't even post your detailed split?
if you only "might" know what you did, were you even progressively overloading?

Right now the first week got a little messed up but it's gonna go;

Day 1: Legs

Day 2: Arms/Shoulders

Day 3: Off (here now)

Day 4: Chest/Back

Day 5: Legs and Abs

Day 6: Off

then switch it to

Day 1: Check/Back

Day 2: Legs and Abs

Day 3: Off

Day 4: Arms/Shoulders

Day 5: Legs and Abs

Day 6: Off

seem good?

[Labado21]

I'd use Moderate weight (6-8 reps) and medium volume (8-12 total sets) per bodypart and hit each bodypart 2-3 times weekly. focus on heavy compound movements. and thats 8-12 sets PER bodypart, not per workout

Day 1: Chest and Back
Day 2: Legs and Arms
Day 3: Shoulders
Day 4: Back
Day 5: Legs and Chest and Biceps
Day 6: Rest
Day 7: Back and Triceps
Day 8: Shoulders and Legs
Day 9: Rest

Repeat

EDIT- You can do shoulders on day 8 or day 7. its your Choice and add an extra rest day after day 9 if you want

[CamLeslie]

What are your main lifts at?

Why are you doing a split routine?

Are you using cell tech?

This might be applicable to you...

http://forum.bodybuilding.com/showth...9911893&page=1

[jgreystoke]

Yes, I work my lower body.

Just yesterday;

Day 1: Legs

A1 Deadlift 4x10-12

B1: Barbell Split Squats 3x10-12

B2: Cable Hamstring Curls 3x10-12

C1: Straight Legged Deadlift 2x10-12

C2: Dumbbell Calf Raises 2x10-12

Terrible.

You're worried about chicken legs, and you don't do real squats.

There's a lot of information. http://startingstrength.wikia.com/wiki/20_Rep_Squats

Great link.

Forget the bollocks about starting with 10RM and using rest pause to get 20. Joseph Curtis Hise, who invented the 20 rep squats and milk program, said to start LIGHT so you could keep adding weight every week for months and months......

It sounds like you don't follow any sort of program then?

This.

Right now the first week got a little messed up but it's gonna go;

Day 1: Legs

Day 2: Arms/Shoulders

Day 3: Off (here now)

Day 4: Chest/Back

Day 5: Legs and Abs

Day 6: Off

then switch it to

Day 1: Check/Back

Day 2: Legs and Abs

Day 3: Off

Day 4: Arms/Shoulders

Day 5: Legs and Abs

Day 6: Off

seem good?

That is not a program.

It is a list of days, and bodyparts. We all have those.

Do a real program.

One of the 20 rep squat programs would be great.

Squat only 2 x week.

First session heavy, second session light(say 20% lighter). You could even do 10 x 2 speed squats the second session, nice and light.

Or you could do LIGHT front squats/Zercher squats the second session.

Start light, well under 20RM. Get your scheduled reps in decent form. Then reward yourself by adding 5lbs next week. Keep that up for months and months, or the next year if you can. Grow big legs if you are not afraid to eat.

What is your current squat poundage(parallel squat) for various rep ranges?

[JSNeves]

Right now the first week got a little messed up but it's gonna go;

Day 1: Legs

Day 2: Arms/Shoulders

Day 3: Off (here now)

Day 4: Chest/Back

Day 5: Legs and Abs

Day 6: Off

then switch it to

Day 1: Check/Back

Day 2: Legs and Abs

Day 3: Off

Day 4: Arms/Shoulders

Day 5: Legs and Abs

Day 6: Off

seem good?

I'm confused by this, so are you changing the order of the days each week? The whole "then switch to" is what's got me scratching my head.

Also you have posted one of your leg days what does the other one look like?

[Jasonk282]

Yes, I work my lower body.

Just yesterday;

Day 1: Legs

A1 Deadlift 4x10-12

B1: Barbell Split Squats 3x10-12

B2: Cable Hamstring Curls 3x10-12

C1: Straight Legged Deadlift 2x10-12

C2: Dumbbell Calf Raises 2x10-12

I still gotta add 1 more day into the "week". I say "week" because a "week" of workouts scheduled could last a little longer than a week. I put a number of rest days in.

And I'm not exactly sure by that last question to be honest.

That's a very hamstring focused day.

barbell back squats 3x a week and your legs will grow, just star with them on your workout...OR

Squats 5x5
leg press 4x10
SLDL 4x10

Also your split could take a frequency upping for sure. hit everything 3x a week and you'll make much better progress.

BTW...how much do you deadlift?

[GetHuge50]

Guys, lets make this A LOT easier.

A Upper/Lower 4x a week split with a good ammount of volume will work fine.

[chadwr85]

Squats, Leg Press, lunges, leg curls, leg extensions, hip abductions, and seated calf raises. Go in there with a mad man mentality and hit your legs hard. Make sure on squat you go down to 90 degrees.