Legs

Mr Nice

Sorry about the layout dont know how to do another way. Diet: Protien 1.5-2g per lb bodyweight Carbs 2-2.5g per lb Fat coming from the protien and carb sources and some EPA and GLA. I weigh 15 stone 2lb. Tried cardio 20mins 3 times a week had a negitive effect deffenetly couldnt get bigger stronger. My traings worked so far as I started off weighing 10.5stone 3.5 years ago, but has come to a halt at the moment I do change reps sets exercises now and again to shock things up, and when I do some sets I dont always go to failure.

crazycal1

just a thought-are you getting enuff rest and sleep-8+ a nite

Mr Nice

Im getting 7-8hours I feel I need more 9-10 but impossible as Ive got two young children, I have tried tho.

TheDaddy2003

Your doing alot of very light pointless sets.
What you want to do is subtract these very light weighted sets and add some very heavy 1, 2 & 3 rep max sets.

"bench press 20kg 20reps 40kg 8reps 60kg 8reps 100kg 8reps 125kg 8-10reps 115kg 8-10reps 107.5kg 8reps"

You can bench 125kg 10 times, so why you starting on 20kg?

Start on 60 or even 70kg for 10, work upto 125kg for 10. make sure between 100kg and 125kg you get in 3 sets of 10 reps.
Then go straight to 140/150kg for 3 or what ever weight only allows u to do 3 followed by extra weight for only 2 then another set with extra weight for 1. Workout finished.

You wanna add this to your other workout, did i read right that your starting weight for squats is 20kg!! another pointless set.

My max squat is 240kg for 1 so i start on 100kg for 10, then upto 140 for 10, 180 for 6 or 8, 220 for 3 and 240 for 1.
Back to 140 for 8 and then if i feel like it 1 or 2 more on 100kg workout done.

Recently i had a powerlifter show me how to squat correctly, i was lifting the bar on my traps and slightly bent forward and my form wasnt that great either, i was only going parallel with the floor.
So now im going a couple of inches bellow parrallel and i have a very wide stance not just a shoulder width apart stance.
If you got the strongman final on tape check out pudz squat how far apart his legs are thats how u wanna squat.
Basically been squatting correctly for about 2months, ive now realised my potential and put an inch on my legs in those 2 months of squatting.

Some powerlifters call it your 3's, 3 sets of 1 rep maxes so try adding that to your workout after you complete 3 x 10, something else for u to try while squatting.

or again just do what i explained above.

i think besides the very light sets, incorrect lifting or not getting enough range of motion in your sets is causing no growth.

SoulCard

im with him...I just cut out a lot of light sets and my strength, size and weights have started climbing again...i realized that by doing so many lighter sets i think i was actually over fatiguing my muscles and didn't have as much to go on for heavy sets...try this...
1st exercise: Light set (10 reps), Medium(8 reps), Heavy (6-8), Heavy (6-8reps)
2nd exercise: Medium (8-10), Heavy(6-8), Heavy(6-8reps)
3rd exercise: Heavy (6-8 reps), Heavy (6-8 reps)
4th exercis: Heavy (6-8 reps), Heavy (6-8 reps)
...see the concept is that by the time you hit the second, 3rd and following exercises you are already warmed up and the lighter warm up sets aren't really needed and in fact may be wastefull...

Mr Nice

Any Replys would be appreaciated.

Young Gun

Whilst I don't agree with Daddy entirely and rarely do I take his point on the lighter sets. Why leg press 200kg for 8 when u can do 480kg. But do not do wasted sets of weights far too light for you.

Try deep squatting 20 rep sets for 4 sets and then 2 12 rep sets. 6 squat sets total. I think legs are stimulated better from experience by higher rep ranges. Then after 4 weeks seee if u have gained any if not switch it up.

SoulCard

...uh...i believe i listed a rather specific reply about 12 hours earlier...

Mr Nice

Thanks for your views I think they are worth a try. I think warm ups are very important and doing light 20kg sets of 20 reps is important it gets the blood pumping around the body percifically the body part your trainingg and it lubrecates the joint tendens ect it prevents injury, Its so light it hardly takes ant strength away from your main sets. Whats other peoples view on this subject?

Young Gun

Fair enough on that one bro. I have no probs with that its a good point. Its the same rep range for a working set at less than half the weight you can do at that rep range that was my grievance.