Bringing Up Lagging Legs - AnabolicMinds.com
    • Bringing Up Lagging Legs



      By Brandon Hahn Athletic Xtreme

      You’re goal is to build massive legs. Here you sit exhausted with poor results. It’s not your fault. You didn’t know the secrets to “dem gainz” that people are talking about. There is such emphasis on other muscles and adding so much complexity that the legs are often overlooked. A 12-20 set workout designed solely for your chest and around the same amount of sets for your entire legs! The quadriceps and hamstrings are such complex structures, not to mention the calves, and yet they get the leftovers. Gains are here, it’s time to get some!

      There apparently was a time when the workout gods all sat down and decided we would all follow a 5-day split. Chest, back, legs, shoulders, and finish with arms. This would work fine for a beginner. Depending on the exercises chosen, it might be a great split. However, most fall short of designing a great workout. It’s not your fault, it’s simply all of the magazines telling you the 5-day approach is what’s best. When laying out that workout, you should easily see what is wrong.

      There is very little focus on separating your legs into two separate days. The hamstrings often get neglected because they are on the back of the leg and often covered by shorts. When training these two large muscle groups together, it is not easy to muster up enough energy to train them both properly. One often gets what’s left in the tank. Well, their facebook status now says “single”! They are no longer a couple, in fact I just saw Hamstrings pickin’ up chicks last night! A little much, but hey you laughed.

      Alright, the workout below does still focus on both quadriceps and hamstrings in each workout. The goal is to work the primary or dominant muscle in the first part of the workout. Simply altering your hamstrings exercises and quad exercises from week to week would suffice. However, if all other major muscle groups get there own day, then it is time for your “legs” to get the same treatment. Once they catch up or surpass your other muscles, you can back off.

      Hamstring Dominant Workout
      Deadlifts 3 sets 4-6 reps
      Good Mornings 3 sets 6-8 reps
      Lying Leg Curls 3 sets 6-8 reps
      Front Squats 5 sets 10 reps
      Leg Extensions 3 sets 10 reps
      Standing Calf Raises 3 sets 10 reps

      Quad Dominant Workout
      Squats 3 sets 4-6 reps
      Front Squats 3 sets 6-8 reps
      Leg Press 3 sets 6-8 reps
      Stiff-Legged Deadlifts 5 sets 10 reps
      Lying Leg Curls 3 sets 10 reps
      Seated Calf Raises 3 sets 10 reps

      Note: These would ideally be separated by at least 48 hours, or longer. Ideally, you’d do hamstrings dominant on Monday and quad dominant on Thursday or Friday.

      There you have it, leg domination at it’s finest! Remember to go heavy and follow the rep layout. If you get less than the lower end of the range, lighten the weight. If you get more than the high end of the rep range, increase the weight. It should also be noted that IF you get more than the high end of the rep range, CONTINUE REPPING IT OUT. That’s your set, own it, and own the fact that next time you will use more weight. Don’t waste the set because of a miscalculation (or however you are determining these numbers). It’s time to get started.

      Source: http://www.athleticx.net/articles/ho...-lagging-legs/
      Comments 43 Comments
      1. Lagartizscha's Avatar
        Lagartizscha -
        Love IT! But no hard work for calves...
      1. fueledpassion's Avatar
        fueledpassion -
        I'm tryin to understand how stiff-legged deads are "quad dominant"...
      1. MANotaur's Avatar
        MANotaur -
        Originally Posted by fueledpassion View Post
        I'm tryin to understand how stiff-legged deads are "quad dominant"...
        the same way front squats are quad dominate and hammy dominate at the same...
      1. girthypiece's Avatar
        girthypiece -
        Great another "split" article. Targeting people with inferior leg development the majority of the time means targeting people who dislike training legs. Telling that same person to now have two seperate "leg days" is a laughable approach
      1. fueledpassion's Avatar
        fueledpassion -
        Well, people that are naturally fat will have larger and therefore stronger legs and thus don't mind training legs since it is their more developed muscle. I could say the same about my shoulders, which I now train almost none.

        I have to dang near kill myself on leg days to see results. Throwin up in the bathroom, three heartbeats away from cardiac arrest, sweating 2lbs off my body, etc.

        Since I started splitting my legs, I have seen slight increases in mass in general and slightly more development for my hams - this was all w/ a sub 300 T-levels. So while you have a point, it doesn't contend that splitting is a bad idea. It's a bad idea for those who don't even train legs consistently or hard, but it could be a really excellent idea for those of us that have to drain our entire energy reserves to work the quads alone. I spend an entire session doing chest alone, so why wouldn't I spend an entire session training quads which are twice the size of my chest? Not to mention that to train hams effectively, you need to incorporate some really heavy lifting (particularly deadlifting), which again is a problem when you need 12+ sets for quads alone...
      1. huggy77's Avatar
        huggy77 -
        o think they need to swap front and back squats no?
      1. huggy77's Avatar
        huggy77 -
        never-mind... your hitting your "legs" total twice a week, each day gets a different emphasis
      1. smitty_time's Avatar
        smitty_time -
        Originally Posted by fueledpassion View Post
        I'm tryin to understand how stiff-legged deads are "quad dominant"...
        Quad dominate... Not quad only....
      1. fueledpassion's Avatar
        fueledpassion -
        Originally Posted by smitty_time View Post
        Quad dominate... Not quad only....
        Well...when I do stiffs or romanians, I do them on the blocks ( short legs ). It's hams-exclusive for me every time.
      1. Easeball's Avatar
        Easeball -
        Originally Posted by fueledpassion View Post

        Well...when I do stiffs or romanians, I do them on the blocks ( short legs ). It's hams-exclusive for me every time.
        And glutes right lol the program looks like a normal leg day workout he just changes the energy expenditures from one muscle group on Monday to the other on Thursday Friday so neither are just for one so you can have a ham and glute excercise on even a quad day. Unless I missed something
      1. CK7's Avatar
        CK7 -
        Stiff leg deads are in no way, shape, or form "quad dominant". They are hamstring dominant.
      1. jbryand101b's Avatar
        jbryand101b -
        No calf work or abduction or adduction.

        Nice.
      1. Easeball's Avatar
        Easeball -
        Originally Posted by CK7 View Post
        Stiff leg deads are in no way, shape, or form "quad dominant". They are hamstring dominant.
        He's not saying that one day is just quads and the other is hams his program has both on both days just hitting quads first then hams( same day) and the other is hams first then quads. Still a split just exhausting one before the other so one side either quads or hams isnt neglect every week since if you did squats every week first your hams would suffer since your energy is lower after you Exaust your quads.
      1. Mp859's Avatar
        Mp859 -
        Rdl's and stiff legged DL are hamstrings only IMO definetly not quad dominant
      1. girthypiece's Avatar
        girthypiece -
        Originally Posted by Mp859 View Post
        Rdl's and stiff legged DL are hamstrings only if done correctly IMO definetly not quad dominant
        That is literally impossible
      1. 804's Avatar
        804 -
        Originally Posted by jbryand101b View Post
        No calf work or abduction or adduction.Nice.
        This! One dimensional.. lol
      1. Tomahawk88's Avatar
        Tomahawk88 -
        I am glad I trained my legs hard from the start. Personally I like doing hams and quads same day. Really enjoying the results of Mountain Dog training.
      1. reefhog's Avatar
        reefhog -
        Someone is a bit slow. No one said stiff leg deadlifts were quad dominant. They are in the quad dominant workout, after the quad exercises,. If you look at the two workouts, the hamstring dominant one starts with hamstring exercises and then quads and calves. The quad dominant workout starts with quad exercises and then hams and calves.
      1. girthypiece's Avatar
        girthypiece -
        Originally Posted by 804 View Post
        This! One dimensional.. lol
        Hammer those calves and ab/ad machines and see how much size you get from those. Given that the article alludes to adding size, your comment is misplaced.
      1. 804's Avatar
        804 -
        Originally Posted by girthypiece View Post
        Hammer those calves and ab/ad machines and see how much size you get from those. Given that the article alludes to adding size, your comment is misplaced.
        If you want to have a good athletic ROM with those big legs, than these 3 are very crucial. And adding these workouts into a leg day can increase ROM instantly.. Which equals More ROM for those heavy exercises and less discomfort. I'm not saying they'll add strength, but they can aid in strength increase. But you're correct they will not add direct size.

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