Anyone else /chickenleg/ here? I need to start training my legs harder because my shit is starting to look small compared to my upper body. Pls halp.
>>35681419
Squats 3x5 or 5x3
Squats 2x8
Leg Press 3x8-12
Leg Extension 3x12-15
Hamstring Curls 3x8-12
Hamstring Curls 2x12-15
Calves 5xwhatever
>>35681451
this is a good workout
>Being able to squat atleast 2x bodyweight
>>35681451
whats the point of doing that second 2x8 squat exercise right after doing 3x5 squats? Are you just going low weight and high reps for that?
>>35681495
thats the idea
>>35681451
mirin
also: how should hammy strength compare to quad strength? I gave up squats for a while but not leg presses / my favorite RDL's. My hammies feel super stronk compared to quads / glutes.
>>35681529
so you're doing strength and hypertrophy training one after the other? Interesting
>>35681495
i always like drop sets because when i go heavy, there is a tendency to cheat and recruit other muscles to just get that weight up. a lighter drop set or two lets me really focus on the muscles at work, and works blood into the muscle to feed nutrients (broscience but whatev)
>>35681546
Hmm I might have to go with that. I've been on a 5x3 squat for a while now. Im thinking I might try and add in the drop set(s).
Quick question, Im 5'9 and weigh 138. Is 185 bad for a 5x3? Im able to get 205 for 3 reps as well but my form suffers a bit. I cant get as low.
>>35681541
ive got shit hammies compared to quads so i cant really say anything, I never worked my hams until i noticed how small they were so am just getting the weight up now.
my focus has always been on driving my squat up and to that end I havent felt my hams have been holding me back, i just dont like how small they are. if your squat is going up, i feel your hamstrings are doing fine strength wise.
(pic related. sorry for the gayness, its an old pic made for a glute thread)
>>35681451
>no diddylifts
I have tiny calves and I hate it. They're disproportionately smaller than the rest of my body. I'm the guy that looks like he never hits leg day.
Only do leg-press , don't want to look like try hard perma-bulker squatting near cutie pies
>>35681737
i used to think calves were all genetics and there was no point in training them. then i started hitting them at the end of my workouts 3 or 4 sets, 3 times a week, and they ballooned. sitting at 16" now up from 14.5 a year ago, which is not overly impressive but nothing to be ashamed about. just hit them hard with both volume an frequency.
>>35681725
>diddlylifts for legs
>>35681745
leg press sucks, it makes my back hurt.
>>35681904
according to goobert the entire benefit of leg press is that it doesnt compress your spine. maybe your ass is coming off the seat?
Squat day
Squats 3x5
Deadlift variation 5x5
Barbell Hip Thrusts 3x4-6
Split/Pistol/Tuck Squats 3x8-12
Core isolation 3x8-12
deadlift day
Deadlifts 2x3
Front squats 5x3
Back squats @75% 5rm 3x5
Back extensions 3x8-12
Core isolation 3x8-12
i never feel like i'm doing squats right, is there a pretty definitive and universally agreed upon video to get the form down and study?
>>35681889
>deadlift
>not primarily a leg movement
Brosplitter pls go.
>>35682006
look at alan thrall's tutorials.
https://www.youtube.com/watch?v=bs_Ej32IYgo
Smolov. I read that if you don't squat three pl8 you shouldn't even start the program, but I started with a one rep max of 175 and after 8 weeks my max is 225. I find it much easier to progress when I squat every workout as opposed to squatting once or twice a week. I never had much success with SS because I wasn't eating right when I did it. Now I'm eating better and doing Smolov and it feels real nice mayne.
>tfw squatting every workout
>>35682071
If you had been doing SS/TM your squat would be 255 right now.
>>35681579
Holy fucking shit, breh.
>>35681419
Squats, 5/3/1
Leg extension
Leg curls
hacksmith squats or legpress
>>35682102
I found it hard to progress in SS not only because I wasn't eating right, but because of the low frequency. I think its much easier for me personally to stick to squatting when I do it almost every day.
I basically do SS otherwise still, but replaced squats with the smolov program because I was having trouble motivating myself to do them particularly.
>>35681451
impressive legs but was it really worth it ?
its a double edged sword if you like your pants tight imho...
>>35681419
What is a Leg day?
>>35681451
how long have you been lifting?
In the past I've gotten pretty bad knee pain when squatting more than 2pl8 ass to grass so I stopped squatting for a while.
Current routine is:
135lb x 10 front squat
195lb 5x5 front squat - add 5lbs every workout
135lb 2 x 10 front squat
Do leg extension sometimes
Do leg curls sometimes
Do calf raises sometimes
Just got back to squatting again and thus far I havent had any knee pain now that I am doing all front squats. Before back squatting I could never do more than 305lb squatting below parallel and even 275lb usually gave me terrible knee pain but if I did box squats set to slightly above parallel I could rep 315lb easy and maxed at 375lb. Hopefully I can continue to knot get knee pain exclusively doing front squats.
>>35682071
>>35682180
You fucked up.
>>35682102
this. TM or Madcow would have been a much better choice. You said that your diet wasn't in check on SS which is probably why you weren't progressing. Instead you are on a super advanced squatting cycle when you barely put up novice numbers. GG breh
>>35682828
Fug. What makes it super advanced compared to Madcow, which is also recommended for guys with 3 pl8 squats
Squats and Deadlifts. That's it
>>35681419
just go jogging and sprinting. Fastest way for leg gains but still do easy shit like squating and calf raises.
>>35681451
>Leg Extension 3x12-15
goodbye knees
>>35683044
>what makes it super advanced compared to Madcow, which is also recommended for guys with 3 pl8 squats
that's madcow advanced. not madcow intermediate. two similar but different programs.
Smolov is a shock cycle for those with very high numbers to jump up their squat weight in a short amount of time. it is not ideal for those with lower numbers because you can have an easier time adding weight to your lifts.
Most people can go from untrained to a 225 squat quite quickly. in a span of a few months at most.
Intermediate programs like TM or Madcow will get you from 225 - 350+ in a few months.
Advanced programs and cycles like smolov are for the people squatting well into the 400s+. They cant add weight as fast as a novice or intermediate, so it is ideal for those guys.
This isn't to say that you cant run Smolov, but you are selling yourself short. You can progress much faster on an intermediate program.
>>35683044
http://www.powerliftingtowin.com/powerlifting-programs/
check this out.
>>35681546
I don't know dude dropsets on the squat ? I don't really like the concept because this sounds like asking for injury to me. I mean on the bench np I like dropsets but on the squat ? better just add a few lighter sets of frontsquats after your heavy 3x5 backsquats if you ask me. but in the end it is all preference I guess.
I did the Control Lower part of Canditos LP program.
Pause (front) squats 6x4
Pause deads 3x4
Optional exercise: Bulgarian Split squats (with DB's or kettlebells) 3x8
Optional exercise: Hip thrusts 3x8
>>35682362
I have the same problem with knee pain buts its limited to my left knee. I think front squats is a different load position so I want to also switch to them if I can. My max squats also 2pl8s.
>>35684941
I've been getting pain in my right knee when i started squatting. Sucks and i have no idea what the fuck is wrong.
>>35685150
Over winter break I didnt squat and when I came back it was all fine. I lost some strength obviously, and the other day I got back to 225. I think what im intending to do is only squat 1-2 times a week. I was previously doing 3 times a week, or 100% of the time im at the gym. I think I was overusing my knees. I'm also considering that my hamstrings are neglected, I had been using my back mostly in deadlifts so i think I will try to focus on hamstrings. Thats my plan at least.
>>35681451
needs moar calves
4 sets of Front Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions 10-15 reps
3 sets of Leg Curls 10-15 reps, 1 set of 8
3 sets of Calf Raises (holding dumbbells) 10-15 reps
>leg day routine
riding my bicycle
>beginner lifter
>doing SS
>start squats with 95 lbs
>after a 1.5 months up to 160
>feel pop in knee, mildly painful
>keep squatting, pain gets worse
>try next workout, still hurts, and the next workout too
>go to doctor, she says im fine
>pay for a PT, changes my squat form so much im basically doing good mornings instead, waste of $300
>quit lifting for 3 months
>start SS again
>replace squatting with 10-12 minutes on a stair climber with a weighted backpack
How small are my chicken legs gonna be in 6 months?
Linear leg press 3x15
V squat 3x15
Leg extension 3x15
seated leg curl 3x15
calf raise 3x15
>>35685362
Your fucked. Kill yourself now.
>>35685538
I was afraid of that. Goodbye fit. My only earthly request is that someone post retarded posts in my absence.
>>35685324
Sexy
>>35685362
Squatting correctly is essentially the best thing you can do to your knees. You shouldn't give up until you've tried everything. You could, for instance, try squatting down every day and holding for several minutes. Support yourself with a chair or wall or something and see if that helps, check different angles etc. Always make sure your knees track your toes.
Another thing to do is to try different stance widths and foot positions (more forward or more out). Remember to stretch and massage your knees as well, and keep your hamstrings in shape.
It all depends on your body structure and what type of pain you feel and when (it could, in the end, even just be a mental thing). Get your knee x-rayed and go to a reputable PT/PL/OL coach.
My legs are pretty joocy, so I'll bite.
AAABAAA
A:
>squat to max ayy tee gee, no grinding, hyping or failing unless true max attempt
>squat variation 1-3x1-3 heavy but without risk if failing
>one set of heavy KB swings or banded GHRs
B:
>squat to max ayy tee gee, no grinding, hyping or failing unless true max attempt
>deadlift, work up to a heavy fast single, around 80%
>>35681451
You skipped uppee body day
>>35681451
Good job drawing the boxers on in MS Paint though
>>35685662
Nah senpai your fine. Relax. Girls wont even notice legs.
>>35683303
i dont know if this thread is kill but my mistake, i meant back off sets not drop sets.
>>35685823
>my legs are pretty juicy
no faggot you're just a fatass who has a lot of fat to hold a bunch of weight when you attempt to move your fat self.. you arent strong, just fat
>>35685746
The thing that freaks me out and keeps me from even trying is there's this little pop in my right knee every time I get parallel. That's the one I hurt originally. It's not a pop like a joint cracking, it's like something in the knee is getting squeezed and then shoots out, like if you hold a small ball with the tips of your fingers and then press in, it kind of "pops out". Every position I've tried, there's still that pop when I get too low. I can squat no problem if I don't go that low but everyone and everything says that's bad too.
I really think there's something wrong with the knee but the doctor said I was fine and knee specialists wont take you without a referral.
>>35681419
Squats 3x5
>>35681419
squats 5x5. Lifting for aesthetics and I'm satisfied with how my lower body looks.
This is my gym...it's fuck all but it's attached to the climbing gym where I train. No machines for legs other than the squat rack, which i use three times a week doing 5x5.
Bros, am i selling my legs short if I just use a squat rack? I'm climbing often too and use a training bike at home on rest days. Worried about my calves, but we don't even have a decent step to do raises on. Should i just use the bench with dumbells held between my feet?
Im new to weight training, but not new to training in general. Don't wanna fuck my shit up senpai.
>>35681419
I'm chickenleg
I have a spinal injury and I can't squat.
I can only leg curl. Is this enough for quad growth?
I'm starting to look retarded due to having a 2. plate bench and 1.5 plate OHP.
>>35686745
can you do a leg press? what about bike riding?
>>35686806
Can't bike because of the way it curves my sine and it starts pinching a nerve and causing a lot of pain.
Tried leg press and it compressed my spine in a way where it caused a lot of pain.
Somehow OHP is fine for my back, figure that one out because I can't.
is leg curls enough to at least not look chicken? I dont expect big quads
>>35686541
>no deadlifts
>>35686745
M8, I bench 300 and can barely squat 2lmao pl8. I think I look pretty good, who the fuck cares what others think
>>35686920
> barely squat 2lmao pl8
I think if I tried to squat I'd barely hit 1 plate.
>>35686890
Leg curls and extensions will help. Just do high reps of those. Also make sure you're working out your calves.
>>35686920
pic of both your upper body and lower body required mr. leg day skipper
will i see different gains squatting lowbar to parallel? i have only been doing highbar ATG so far.
Inverse Leg Curls 3x8
Lever Kneeling Rear Kick 3x5
Barbell Pistol Squat 3x5
Dragon Pistol Squat 3x5
Weighted Calf Raises 3x8
>>35681451
Too much volume and nice photoshop skills, undetectable
I don't have a leg day, I just squat 5x5 three days a week in a full body routine.
