I got some pretty pathetic legs....and to top it all off my knees bother me...Doc says I have a mal tracking knee cap....I want my legs to double even triple in size......I have been doing legs religiously 2x a week...with some results.....but not nearly what I want.....is it time 4 some AAS....or just bite the bullet and continue to train natural.......:knock

well what does your leg workout consist of.......

how old are you and how long have you been training...etc
we need some stats to be able to help you big man...

OK here goes

I am 40 yo...6' tall 173 lbs.....I have been training at the fitness buff level most of my life...looking to take it up a notch or two....I am currently training using the Bill Phillips fit 4 life routine look something like this:

Week1 Mon:Upper Body Wed:Lower Body Fri: Upper Body
Week2 Mon: Lower Body Wed:Upper Body Fri: Lower Body

Typical exercise on a leg day would consist of free standing squats followed by Leg press....or Free Staing Squats followed by Leg extension machine.....3rd variation would be leg press followed by lunges....Any thoughts?

I would only train loweer body once per week. I would also try and train my lower body in the first couple of days during the week. I would also do 3 excercises for quads, and three for hams. You should keep these excercises to two to three sets per exer., and 6-8 reps per exer. Just my thoughts....Also eat more..

hey bro

Im not sure what kind of weight your pressing, but if you want those damn things to grow, you have to go heavy. Squat a couple warm up sets, then go with max 8 reps. 6 is better. I personally would split the routine up that you are doing. Im not too familiar with the program you are on, but it sounds to me like it is for toning, losing weight, but definetly not for adding mass. You should be eating clean, a lot of calories, with a high amount of protein. I also dont like seperting the body groups into upper and lower body. I know I couldnt personally train all of my upper body well enough that it would grow in one workout, the same thing goes for lower. After training quads and hams, I have nothing left, so I do claves twice a week on different days. I would first look at getting a better lifting program, otherwise AAS isnt going to help you very much. It is not a miracle drug. Once again, Im not to sure of the Bill Phillips program, but im just specualting now. I would say go harder, heavier, and eat more.

Good luck

great advice from cutmothafucka...thats the move to get yourself some serious gains on the legs....eat more..and double whatever water intake you currently are using...

OK I follow u....Mr. Phillips swears by his research.....but u may be right....I know back when I was training 5X a week I was getting muscle injuries that would prevent me from training......Bill claims this is common and leads to an over training syndrome.....Since I have been on his hi intensity training schedule....3X a week I have not had any injuries.....But your right it is grueling and totally drains u...some days I don't have enough energy to finish the routine....But my endurance has been improving....

I am currently consuming between 3000 and 3500 Calories a day...with about 300 grams of protein a day....Is that sufficient?:cool:

thats plenty of protien, I would up the total calories to about 4000......and train **extremly heavy** for leg days. and personally I would only train one bodypart a day for a total of 5 days with 2 off........also just keep with the basic bulking exercises for the legs, squats....leg presses....leg ext.....leg curls.....ect......

I concur with BigJim and Granite Dawg....keep it simple and heavy. Only do each body part once a week and you will see better response.
Biggest mistake people make is thinking because a body part is lagging, they need to train it more.....you're not giving it adequate time to repair and regenerate if you do that.

Try this: Keep in mind legs are 1/2 of your body and very large muscle groups, so they can take more training than say your biceps.....

Warm up walk on the treadmill. 3 sets of extensions to get the quads good and warm, 3 sets of ham curls. Then hit the squats heavy w/ proper form, going so your leg is parallel w/ the floor. Do 4 to 6 sets. Then Move on To Leg Press, and finish up w/ stiff legged dead lifts to hit the hams a little extra....

Noted...I will give it a shot....:)

Heh heh... TS pretty much described my leg days right there. Try throwing in some box squats as well. That's one thing that really helped bump my strength up. Bring a milk crate or sumthin if they don't have anything for ya at the gym already (make sure it's sturdy though... you don't want it to collapse when you put weight on it lol).

im not sure of that program either, but i do know in bill phillips "anabolic reference guide" he says to train 1 body part a week 5 days on 2 days off. my leg workout consists of 5 sets squats, 5 sets leg presses, 3 sets extensions, 3 sets lying leg curls, 3 sets seated leg curls, 3 sets lunges, 3 sets stiff legged deadlifts.i do legs once a week. reps are kept in 6-8 range except for warmup 10-15. 10 min on excercise bike prior to workout to get the blood flowing - some days ill pre exhaust with leg extensions before squats. calves are done every other day m/w/f & abs on t/r. i believe phillips "arg" program was m/chest t/back w/legs r/shoulders f/bi's/tri's & forearms s/rest s/rest & eat to grow 4k - 5k cal/day 1.5 -2grams protein /lb body weight. at your age a little extra testosterone would definitely give you a boost.

As Lee Priest once said, "There's no such thing as
over-training...only under-eating." Eat like a beast and keep the reps on legs relatively on the low side. Here's my leg day as a simple example for you.

Quads:
5 sets of Leg presses--- 6-10 reps, obviously the higher I go in weight the less reps
5 sets of hack squats-- same rep range
5 sets of extensions-- 8-10 reps per set
Hamstrings:
6 sets of stiff legged deadlifts 8-10 reps
6-8 sets of leg curls 8-10 reps
Calves:
(This is on the high side, so you may want to step it down a notch)
10 sets of standing calf raises 8-10 reps
8 sets of sitting calf raises 8-10 reps
7 sets sitting using the leg press machine for calves 8-10 reps
I do 25 sets of calves on Thursday(leg day) and on Sunday. I want to put some more mass on them and I have hit a plateau in growth so I had to try something.
After my last bodybuilding show I put the mass right back on my quads in a matter of 2 months, but I think I may be genetically gifted in the quads category. All the cardio shredded me, but took some mass off my legs too unfortunately. The calves also took a beating.
By the way, at 40yrs old you may qualify for hormone replacement therapy or even growth hormone. I know once you get to be a certain age it can be prescribed to slow the aging process. Something to consider. Once more thing about Bill Phillips, try to remember that guy is constantly selling himself. I doubt that what he theorizes has any documented proof otherwise everyone would be doing it. Everyone reacts differently to training and AAS's. Hope this helps you out bro.

Jacked:sniper

Originally posted by jackedupcrazy

By the way, at 40yrs old you may qualify for hormone replacement therapy or even growth hormone. Everyone reacts differently to training and AAS's. Hope this helps you out bro.

Jacked:sniper

Thanks Big help! I am going to see an endocronoligist in a week or two I will have a complete hormone panel done....I will know more then....