After almost 2 years of workout, from mon, wed, fri change to current monday - sat workout schedule.
1 week 2 days for leg, but my leg still like not growing, chicken leg.
Upper body growing fast like normal, but not lower body leg.

please give me some suggestion or comment solve this problem.
what should I do, is it not enough heavy for workout or what.

This post has been edited by trade99: Nov 18 2014, 11:27 PM

put more weight..more weight, more mass..

What is your current workout for the legs?
Weights reps sets

This post has been edited by PeinEVO: Nov 17 2014, 11:18 PM

1 week 2 days leg
- 1st day (power) HEAVY
squat 8 set at least 4 - 6 reps, from 1st set increase the weight untill only can do 4-6 reps, my maximum weight is 45kg + 45kg
sumo deadlift 5 set, increase the weight untill only can do 4 - 6 reps weight is 30kg + 30kg
leg press 5 set, increase the weight untill only can do 4 - 6 reps total weight is 270lb + 270lb
calf 5 set, increase for each set but not heavy, 10-15 reps 30kg +30kg

- 2nd day (iso) Normal weight
squat 5 set, from 1st set increase the weight untill only can do 4-6 reps, max weight 40kg + 40kg
walking lunges 5 set from 70lb to 80lb 10 step go and 10 step back
machine 5 set for front leg and rear leg
calf 5 set weight increase for each set but not heavy, 10-15 reps 30kg +30kg


now im in cutting, lower back injured many times when doing leg or back workout since cutting.

This post has been edited by trade99: Nov 17 2014, 11:38 PM

Go do Starting Strenght. Then tell me about your lower body.

please explain why I need starting strength ?

Try a proper leg workout instead of jumble up your own version of leg workout. Sumo deadlift focused more on the back instead of the leg. Reason why Armesh told you to go for Starting Strength because it is a proper programming and it works.

leg ofcoz

I've search for Starting Strength workout, but it running 1 day workout next day rest then another day workout, and mixed upper body and lower body
Not really understand about Starting Strength for the legs, can you please explain thank you

im also doing 2 leg days, same like you, one power day and one high reps day
but template is different

my power day
10 sets of 3 reps super heavy squat (around 90~95% 1RM)
5 sets of 5 front squat
5 sets of 5 stiff legged deadlift

high reps day
100 reps of squats with 80% 1rm
100 reps is split over multiple sets like 8/7/7/5/5/4/4 and so on
ill do whatever sets and reps as long as it totals out to be 100 reps

usually it will last about 2 hours for leg day

it works for me, maybe you can give it a try, or just follow some heavy compound routine. i dont do any machines because sometimes if i workout at campus my campus have only barbells and racks, no machines

This post has been edited by Manlet: Nov 18 2014, 12:45 AM

They are many variables in any workout; mind-body connection, intensity, rest time, giant sets, compound sets etc. Try to tweak as many as you should. In addition calories intake and even proper sleep and rest. You got to figure that out yourself unless you have a coach who can see what and how you do your workouts.

natty should just go low sets, heavy weight

It's a fullbody routine. That is how every natural shud train. Dont do that stupid bodypart splits. Thats just crap.

About legs, u are squating 3x per week.

so your high reps day is more on squat only ?

because right now im cutting... should go back to full bodypart ?

Your routine does not change when you cut. Just that your progression on that routine changes (slows/or maintain weights).

At advance levels you can do workload regulation (this shit is way harder).

its squat only.. but you will get doms everywhr. quads and hamstring

maybe you can throw in some calves but since my leg day is already so long i planned my calves at cardio day

im sorry i cant understand about workload regulation... please explain

sometimes it genetics prob. like my fren, hav huge body but vry small leg (mind u he didnt lift any weight).

u got strength, n now go for hyperthrohy. hitting in d range of 8-12 reps n in every angle.

n also cut d crap up ab bro split. it does work jus its a matter how u use it.

Let me sort of quote darklight79

Weights up, physique no up -> fix your food intake

Physique up, Weights no up -> fix your training

i think ur fren can get big legs by squatting? its a lie if u squat 3 plates for reps and still have skinny quads and thighs

nope its best for him to go for a strength program like SS armesh suggested. he is still squatting around 2 plates

and what u mean by ur last sentence?

This post has been edited by NGV22: Nov 21 2014, 04:26 AM

I know its my training need to improve, but how I gonna improve it with other method, im not sure about this then... need some guide

like i said, its d genetics. some people upper body out grow lower

lets b reallistic instead pouring watever sheet we noe. this guy has clearly states his prob. hyperthropy is d way to go for this moment.

i jus hate when people condemning bro split. it does hav place in natty bodybuilding although it wasnt optimal.

yes, most of the people and my gym partner (everyday workout together) also said is genetic !
quite sad

Don't blame on genetics if you haven't really TRAIN your leg. Don't claim you already squat very hard but instead squatting just 2 plates. And even worse you might be just doing half squat. You might probably only can see a major difference after you squat more than 3 or 4 plates.

Try record down any of your squat session(your actual working sets, not warm up).

As for bro split, why should you doing it if you already know it's not optimal for a natty. You want better result? Do a better routine like fullbody or upper/lower or ppl. Don't do some bro split and come back whining you didn't get the result you want.

Too many people blames on genetics when they not even giving out their 100%. You can't have huge quad by squatting 1-2 plates forever. Unless you are taking smtg.

this is also my problem. legs won't grow much like my upper body. wish my legs grow like my arms do. and to make things worse, i have a muscle tear on my left calf which makes walking difficult...can't do legs for a while

ccy said it better...pls listen to ccy...

This post has been edited by NGV22: Nov 22 2014, 01:04 AM

You sure it's your training and not your food intake?

Genetics could be a factor. I've never train my calves, yet mine is bigger than the guy training his calves with multiple plates.

But, do you progressively overload the weight?