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Forum » Gym Progress Update (PIC)
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Thread: Gym Progress Update (PIC)

post 1668988033 10-05-2022, 06:55 PM
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#31
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Thanks for the responses itt
Originally Posted By Schnitzl⏩
You are doing weird exercises for legs. Hack squat is okay but try myorep matching. Also train quads way more, the teardrops (vastus lateralis) is caving inwards rather than bulging outwards. I had the same chicken leg problem being 6'5 but after I started doing hyper + power combo during PPL (4x12 high bar squats on first leg day) and 3x5 heavy on second, the quads are swangin nomsayan? If you still have DOMS on day 3 or 4 when the next leg day is about to come, lower the hypertrophy to 3x12. It's a lot of volume.
I also combo the heavy days with 3x20 ultra slow (myorep match) hack squats so 5 second eccentric. Something like first set 20, second set 16+4, third set 12+4+2+2

When you say train quads more, well I already do 2 leg sessions a week, but instead of having a quad/ham focused individual day, mix them both and do 2 ham/quad days instead?
Originally Posted By Jestbrah⏩
stop using this bullchit ass excuse

its because you avoid doing the stuff that hurts the most and probably keep doing terrible form leg press and squats and think thats how you grow legs


learn to isolate the tension in your legs only, stop using you rlower back and glutes and upper body to do squats, stop using your hips and glutes to do leg press, learn SLOW CONTROLLED leg movements with LIGHT weight keeping the tension ON YOUR LEGS

this is why the vast majority of people never grow their legs

they shy away from the pain of keeping the tension out of your glutes/torso/hips, because when you keep it only on your thighs, it fukking sucks balls x 100 but THAT is how you grow legs
This is why I switched to hack squat as opposed to barbell squat because I thought it would help me isolate the quads and hamstrings better and prevent me from using other muscle groups
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post 1668988293 10-05-2022, 06:58 PM
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#32
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Originally Posted By Matty5RA⏩
Thanks for the responses itt



This is why I switched to hack squat as opposed to barbell squat because I thought it would help me isolate the quads and hamstrings better and prevent me from using other muscle groups
the machine wont make the difference, how you use it will.

I post like a video a month on my IG of proper hack squats because it drives me nuts how 95% of people doing hack squats are doing them glute/hip biased and almost no quads

you NEED knee and ankle flexion on hack squats, they need to be slow and controlled and deep AF just like how mike and charley juong do them

look at how much their knee goes forward, how their hips open up at the bottom, how their glutes arent being shoved back into the pad. No one does this because its hard and it hurts and the body wants to do the opposite because its easy and because glutes are strong AF and its much easier to just do hacks with hips and glutes and not quads.
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post 1668989073 10-05-2022, 07:13 PM
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#33
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Is your strength going up on your leg work? Maybe it's just genetics but I pretty much only do deadlifts and squat variations for legs and they grow just from that. Doing a bunch of volume just made me overly sore and feel weak so went back to prioritizing intensity. Got my belt squats up to like 3x8 with 6.5 plates a side and legs were juicy as fuk
post 1668989513 10-05-2022, 07:19 PM
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#34
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Originally Posted By Jestbrah⏩
the machine wont make the difference, how you use it will.

I post like a video a month on my IG of proper hack squats because it drives me nuts how 95% of people doing hack squats are doing them glute/hip biased and almost no quads

you NEED knee and ankle flexion on hack squats, they need to be slow and controlled and deep AF just like how mike and charley juong do them

look at how much their knee goes forward, how their hips open up at the bottom, how their glutes arent being shoved back into the pad. No one does this because its hard and it hurts and the body wants to do the opposite because its easy and because glutes are strong AF and its much easier to just do hacks with hips and glutes and not quads.
Do you mind posting 2 leg day workouts that I should implement, or at least tweak the ones I posted on the first page? I thought mine had good ham/quad involvement on both days with a clear focus on each one on each workout (if that makes sense).
Originally Posted By bsrkoacar2⏩
Is your strength going up on your leg work? Maybe it's just genetics but I pretty much only do deadlifts and squat variations for legs and they grow just from that. Doing a bunch of volume just made me overly sore and feel weak so went back to prioritizing intensity. Got my belt squats up to like 3x8 with 6.5 plates a side and legs were juicy as fuk
Yes but pretty slow tbh. Mirin your progress.
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post 1668993803 10-05-2022, 08:56 PM
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#35
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Originally Posted By Ratfish⏩
classic miscer doesn't have a problem getting gals and then listens to gay indian advice and gets insecure

fuark
Lmao , yes the Misc is not really the place if you want to increase your self esteem
Back with my Fam
post 1668993993 10-05-2022, 09:02 PM
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#36
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Shoulders look much better.

Since nobody else mentioned it, one or two of those six days should be leg day. Don't skip leg day.
Jesus is my lifting partner.
post 1668999963 10-06-2022, 01:23 AM
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#37
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Originally Posted By Matty5RA⏩
Thanks for the responses itt

When you say train quads more, well I already do 2 leg sessions a week, but instead of having a quad/ham focused individual day, mix them both and do 2 ham/quad days instead?
I'll give an example of my leg days

2x a week

DAY 1:

Squats (high bar, knees go above toes by a fair margin, narrow stance as that's where I feel quads the most)

12x45
10x130
8x225
4x12 @ 265

RDL barbell

10x130
3x12 @ 245

Leg Extensions

3x16 @ 130 slow, squeeze on top

DAY 2:

Squats narrow stance high bar again

12x45
8x130
4x225
4x310
3x5 @ 330

RDL dumbbell

4x12 @ 90lbs each hand

Hack squats

3x20 @ 130. I go ASS to GRASS, 4 second eccentric and explode up. Don't need much weight to get the legs shaking.

Lying leg curls

2x20, something like 120lbs.

Should do way more for hammies but RDLs rekt them and I'm focusing on teardrops & vastus lateralis as they are small AF.
post 1669000353 10-06-2022, 01:54 AM
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#38
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LMAO @ these insane leg splits you and this other guy are doing.

have fun wasting hours upon hours in the gym focusing on useless sh*t

here's your leg day bro:

2x per week barbell squat 5x5

eat excess calories.

in 6 months you'll have thick legs.
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post 1669000733 10-06-2022, 02:25 AM
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#39
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Originally Posted By II
LMAO @ these insane leg splits you and this other guy are doing.

have fun wasting hours upon hours in the gym focusing on useless sh*t

here's your leg day bro:

2x per week barbell squat 5x5

eat excess calories.

in 6 months you'll have thick legs.
Nobody else posted their workouts so I'm assuming you're talking about me.

The workouts I posted take me 50 minutes and I'm out of the gym. If 3 exercises is too hard for you to follow and is "useless chit", maybe 5x5 is your thing. No need to be a hater.
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