LEGS NOT GROWING!

[Dean Destructo]

I have went from a 40 to a 44 inch chest this year.
Added 1/4 inch to my bicep.
1/2 inch to my neck. All these measurements are at complete rest.

I have had ZERO leg gains. Stronger, yes!
Funny thing is I work my legs the most! I can not figure this one out. It must be a rep issue, or volume. I am really stumped...

 

[thx]

I have went from a 40 to a 44 inch chest this year.
Added 1/4 inch to my bicep.
1/2 inch to my neck. All these measurements are at complete rest.

I have had ZERO leg gains. Stronger, yes!
Funny thing is I work my legs the most! I can not figure this one out. It must be a rep issue, or volume. I am really stumped...

I have the same problem. Mostly due to my back pain.
Try lowering the weights and doing strict reps.
If you have back pain issues or knee pain try replacing exercise that you think are doing more harm than good. I don't get good contact at all when I'm in pain.
If you don't have pain and can recover from your workouts fast I'd recommend training legs 2 times/week.

I usually split every body part up. Used to do 5-6 split. I pretty much train every day which is not good at all.
This week I'm doing 3 split
Day1: chest/tricep (just couple of tricep exercises)
Day2: rest
Day3: legs/calfs
Day4: rest
Day5: back/biceps(just couple of bicep exercises)

Then start over again. I'm doing this just to get a little rest. I have zero energy and I really don't know whats wrong with me.

 

[Dean Destructo]

I have the same problem. Mostly due to my back pain.
Try lowering the weights and doing strict reps.
If you have back pain issues or knee pain try replacing exercise that you think are doing more harm than good. I don't get good contact at all when I'm in pain.
If you don't have pain and can recover from your workouts fast I'd recommend training legs 2 times/week.

I usually split every body part up. Used to do 5-6 split. I pretty much train every day which is not good at all.
This week I'm doing 3 split
Day1: chest/tricep (just couple of tricep exercises)
Day2: rest
Day3: legs/calfs
Day4: rest
Day5: back/biceps(just couple of bicep exercises)

Then start over again. I'm doing this just to get a little rest. I have zero energy and I really don't know whats wrong with me.

Yeah. I am going to have to do legs everyday I guess because as of now I do deadlift or squat 3 times a week plus leg press and leg curls for assistance. Looking to add in more quad dominant stuff I guess. I need to compare hip measurements tonight. See if I had major gains there.

 

[drtbear1967]

First let me preface what I am about to say. I had major back surgery and blew out both knees so I don't do legs at all. I just focus on being about to walk.

Now to the meat a potatoes of this thread.

You have to do volume to get your legs to grow and not just light weight but moderate to heavy. Have you ever done 100 reps for a set? Not many have. Do heavy leg presses for sets. Superset quads and hammies, Do tabata squats for time, keep changing it up. If you work them hard enough, they will hurt and they will grow. Since they are one of the biggest muscle on the body, they can take a lot of punishment.

 

[Dean Destructo]

First let me preface what I am about to say. I had major back surgery and blew out both knees so I don't do legs at all. I just focus on being about to walk.

Now to the meat a potatoes of this thread.

You have to do volume to get your legs to grow and not just light weight but moderate to heavy. Have you ever done 100 reps for a set? Not many have. Do heavy leg presses for sets. Superset quads and hammies, Do tabata squats for time, keep changing it up. If you work them hard enough, they will hurt and they will grow. Since they are one of the biggest muscle on the body, they can take a lot of punishment.

this is excellent advice. Also makes me think I need to add in Sprint and plyo work.

 

[thx]

Dean, If you're training legs 3 times/ week, you probably need more rest, try doing legs only 1 or 2 times/week.
drtbear1967 is on to something. I'd say try to do the opposite of what you've done until now.

 

[Maj7900]

First let me preface what I am about to say. I had major back surgery and blew out both knees so I don't do legs at all. I just focus on being about to walk.

Now to the meat a potatoes of this thread.

You have to do volume to get your legs to grow and not just light weight but moderate to heavy. Have you ever done 100 reps for a set? Not many have. Do heavy leg presses for sets. Superset quads and hammies, Do tabata squats for time, keep changing it up. If you work them hard enough, they will hurt and they will grow. Since they are one of the biggest muscle on the body, they can take a lot of punishment.

Very solid advice


Team MeccaGear!

 

[Maj7900]

Dean, If you're training legs 3 times/ week, you probably need more rest, try doing legs only 1 or 2 times/week.
drtbear1967 is on to something. I'd say try to do the opposite of what you've done until now.

This is another good point. I try to get two legs in a week but if I do max on dead’s or hit a PR at squats or dead’s I only do once. I feel two is enough but over that requires to much rest and not enough healing time. We’ve all hit a plateau and tried to push through with more, lifts, volume and reps.


Team MeccaGear!

 

[Dean Destructo]

This is another good point. I try to get two legs in a week but if I do max on dead’s or hit a PR at squats or dead’s I only do once. I feel two is enough but over that requires to much rest and not enough healing time. We’ve all hit a plateau and tried to push through with more, lifts, volume and reps.


Team MeccaGear!

I am glad I have you guys for support! Keep the ideas coming!

 

[pgb]

i've had a tough time getting my legs to grow much since i was about 30.
recently i trimmed out several trees and had a lot of branch to drag off after.
i believe in all honesty it helped my legs considerably, not to mention getting
some really good cardio in.
so maybe drag or push a sled around. go about 50 yards, then walk 50, then push another fifty. do that about 8 or ten times. if you don't have a sled, find something else
to drag or push. like a lawn tractor or other medium weight object.
i've also been doing full (deep) squats with light weight. i use light weight, because i have really messed up knees and lower back. (head, shoulders, knees and toes, lol.)

 

[Presser]

yeah, my legs need loads of rest to grow if you train them hard enough. Most i have done was split legs in to 2 days, quads and hams, and i think i progressed the most during this period. I couldnt imagin training them any more than that though.

 

[TheBeat]

I like to train them every 4-6 days, but if I'm really trying to make them grow- I'll train then hard once a week and work some eccentric-less training once or twice a all along with it. Eccentric-less leg training?...stair-stepping for 30-60 minutes. Add a weighted vest for even more effect. Even a 5-10 minute session makes a difference for me, or throwing something 100+ rep leg press in on training days. Good luck with the leg work and goals.

 

[Dean Destructo]

I like to train them every 4-6 days, but if I'm really trying to make them grow- I'll train then hard once a week and work some eccentric-less training once or twice a all along with it. Eccentric-less leg training?...stair-stepping for 30-60 minutes. Add a weighted vest for even more effect. Even a 5-10 minute session makes a difference for me, or throwing something 100+ rep leg press in on training days. Good luck with the leg work and goals.

It is interesting that you mentioned eccentric less lifting. I just realized that is 99% of what I do. I don't remember the last time I had sore legs. I am a pull specific athlete, hip dominate athlete. I need more eccentrics for sure now that I think about it.