5 Reasons Your Legs Are NOT Growing 

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He said that and I was like “son of a bitch”

I can do 3 sets of 2 reps super heavy weights, 3 times a week and my legs will outgrow everything else to the point of looking ridiculous. My arms and legs grow fast, everything else is slow lmao

@@ah-rr1lk my upper body grows sooo fast and my legs slow 😭 I usually go light high reps on arms and super heavy on legs. my upper body grows just from me doing deadlifts haha

@@TevisCarbajal well I can say this though, my upper back blows up from deadlifts too. Idk I could literally do body squats and my butt would stick out way to much. If I wanna look proportional I have to lift 205lbs for reps on a bench and only do 135 for like 4 reps on squats and dead lifts lol. I'm a slim downed version of the bloatLord on RU-vid lol

@Prime Artemis both. However, I switched to the John Meadows pointed toe curls, 4 sets, 15-20 reps, 3 second negative, squeeze at the top. Holy cow you'll be smoked. SLDs 4 sets, 12-15 reps, 3-4 second negatives. That's it. Once recovered, repeat. I had to drop leg curls to 40lbs and SLD to 85lbs to rebuild them. The pointed toe curls are where it's at. You'll feel your hams like never before.

@@Shreadington it work for u cuz ur muscles are slow twitch and weak as fuck. Wont work for everyone like me with fast twitch and getting gains from lifting very heavy

@@coachingconfidant2785 what's your definition of lifting heavy?

@@Shreadington please give me your schedule how you work throughout the week please

@@fit_prak1458 Here's my training schedule. I work through all rep ranges but changing it as I did for hams when I come across something new or a coach change. Day 1 - Legs -lying/seated leg curls - 4 sets of 15, 12, 10, 8+(all with a 1sec flex at the top) - 4th set will be a triple drop set -leg press/hack squats - 4 sets of 15 with a 3sec eccentric - add weight each set until you can not get 15 -squats/machine squats - 4 sets of 10-15 with a 3sec eccentric - keep constant tension, no stopping at the top -leg ext - 3 sets of 30, 20, 10 (all with a 1sec flex at the top) - 3rd set will be a triple drop set superset with -walking lunges - 3 sets of 30 steps, alternating legs - use same weight for all sets - on last set drop the weight after your 30 steps and go until failure with your bodyweight -romanian deadlifts - 4 sets of 10-12 with a 3sec eccentric -standing calf raises - 5 sets of 15 with a 2sec contraction Day 2 - Chest & Shoulders -slight incline dumbbell press/barbell press - 4 sets of 10-15 with a slight pause in the stretch - add weight each set until you barely get 10 -flat barbell press/smith press - 4 sets of 10 with a slight pause in the stretch - explode off your chest and SQUEEZE - same weight for all sets -dips - 4 sets to failure with a 3sec eccentric - use weight if possible -incline dumbbell flys/cable crossovers - 3 sets of 12 - get a good stretch and squeeze -dumbbell/kettlebell side raises - 4 sets of 12 superset with - lateral partials 4 sets 15-20 -reverse machine flys - sets of 30, 25, 20, 15, 10 - 5th set will be a triple drop set -seated dumbbell/machine press - 3 sets of 12 - keep tension on the shoulders -decline sit ups - 4 sets of 20-30 reps -ab wheel - 4 sets of 10-20 reps Day 3 - Off Day 4 - Back & Traps -dumbbell/single arm barbell rows 4 sets of 10 - same weight all sets -single arm pull downs with a 2sec contraction - 4 sets of 12 - same weight all sets -dumbbell/cable pull overs - 3 sets of 12 -smith machine barbell rows - 4 sets of 8 adding weight each set until you barely get 8 -cable/machine rows - 3 sets of 12 with a 2sec contraction - same weight all sets -dumbbell/barbell shrugs - 3 sets of 12 with a 3sec hold at the top -hyper extensions - 2 sets to failure - over 15 reps - use weight if possible Day 5 - Arms & Abs ~All sets 1:1:2-3 tempo at minimum ~Add set intensitiers where needed •machine preacher curls - 4 sets of 12-15 with a 3sec eccentric - 4th set will be a triple drop set superset with -rope push downs - 4 sets of 15 with a 2sec contraction - 4th set will be a triple drop set •dumbbell or hammer curls - 4 sets of 12-15 with a 3sec eccentric - both arms at the same time superset with -close grip bench press - 4 sets of 12-15 2-3sec eccentric. •skull crushers - 4 sets of 15 with a pause in the bottom - work the stretch superset with -dumbbell or hammer curls - 4 sets of 12 with a 2sec contraction - both arms at the same time •single arm lying tricep extensions - 3 sets to 12-15/failure reps superset with -reverse curls 3 sets 12-15 reps -cable crunches - 4 sets of 20-30 reps -leg raises - 4 sets of 20-30 reps Day 6- Off Day 7- Repeat rotation ***feel free to swap exercises out, use different grips and handles, different machines, ect… Keep your training fresh but also try to progress in the basics CARDIO 60 Minutes Steady State on Spin Bike fasted 7x a week.

4:00 that made me laugh so hard. Are you kidding me? I did 6 "warmup sets " and 4-5 "heavy " sets per squat day in college. I got up to 5 sets of 4 at 520lbs at one point, and was doing sets of 8-10 warming up from 315-450 before the heavy sets. Then I hit 16-20 auxillary sets of leg extensions, calf presses, ect. Then I ran 3 miles. Leg day? I'll show your asses Leg day! That's how I got a 275KG RAW squat at 105KG body-weight baby! USAPL forever!

@@craigwheeler4760 uuhhhhhh congrats I guess? Power Lifting and Bodybuilding 2 totally different things 🤦🏾‍♂️ as you should know by know. But thanks for sharing your PRs with us

@@melvinjordan2993 I've not gone for body building before, but my training regiment often looked more like that than powerlifting. Did so many sets and so many reps to get those PR's. Here's the strange thing Jordan, I stopped competition and 9 years after I was a big old fat guy and trying to lose weight. I followed Arnold's workout for bodybuilding and diet via carb cycles. I dropped like 50 lbs net in 3 months doing it. Arnold was legit Legend of Bodybuilding for a reason. His workouts will kill you. I got up to doing cycles with 4 leg exercises including squat. Got to a point where I was doing 12 reps sets on 515 as part of a circuit with almost no rest. That's when I decided to max out from pure curiosity. Wound up doing a Raw of 690 lbs. I was like WTF. It exceeded all my competition equipped lifts and I wasn't even trying to increase my 1 rep max at all.

Is light to moderate cardio post leg day really bad .. find it hard that simply walking is gonna impact recovery

Where's the dislike video at? 5 minutes in and I'm learning ..... nothing

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(you're)

My goofy ass doing every workout every day every second to the max one punch man style: 💀

​@@markdaytes1316you're and your are both correct but used in different situations

⁠@@BionicleLegoEnjoyerin this context, it should read "as long as you're training" because training is being used as an action verb, not a noun.

Uh yeh deffo!!

Oh yeah for sure.

Jesus people he's having a joke!!! But he must train in the same gym as me

@@davidvickers3797 what you mean by “ jesus ppl his having a joke? Who in the comment section took him seriously?

@@Peter-zv4dxYou never know these days,don't know why it bothers you so much as to reply. Sorry..Blimey💪🙏👍

Definitely have to keep the metabolic conditioning up too. I think that’s why I like CrossFit workouts as they push the fitness. That said I’ll still breathe heavy doing weights too.

More water as well sir, went a long way with me

@@scott-richardson No matter how good your cardio is, lifting is anaerobic and causes an oxygen deficient in the muscle during the set. Good cardio just lets you recover faster. You'll always be out of breath if you are pushing heavy weights.

Is light to moderate cardio post leg day really bad .. find it hard that simply walking is gonna impact recovery

@@the_fast_life That is what I figured after doing sets of 20 and 30 reps with moderate weight for squats and all leg exercises...it is so exhausting even if you have the best cardio

Up your protein! I’m a 40 yr old mommy who lifts heavy and had this same issue.. once I added the Muscle Milk Pro with 50 grams of protein per serving, I recover in a day or two tops!! And my gains have been amazing..

how many reps are we talking on ur bench? I have no idea what my 1 rep max is, but I usually go for sets of 12/14 with 60 kgs. My plan is, when I get to 20/22 reps per set, I go up 10 percent in weight, say 65 kgs, then go back to around 12ish reps per set and then build back up to 20ish, then 70kgs etc that's the plan anyway, so far it's working, but I am a full noob, so I'm not sure if there are better ways of doing it. some people say u should go heavy for 5 reps, but that never seemed to do anything for me other than make me feel exhausted, I get no muscle burning, just an empty tank, flat out of energy exhausted feeling, plus I got injured, so I guess even if that is a better way to train, it simply doesn't work for me, injury risk is just too high.

@@rosskoumantarakis8976 yep that is about right. I’ll typically do 15-20 reps with the empty bar, then 30, 40, 50kg all with a 3:3 tempo. 60kg is doable at that tempo but pretty hard work.

I agree Scott....for years all I did was Heavy weight 4-8 rep Squats. I never went past 8 reps in the upper range for years. My Leg strength was good but my legs stayed the same for years. My ego wouldn't let me use lighter weights for Squats. As i got older I said screw it, i am tired of Squatting Heavy. I lightened up my weights on the bar and tried a 6-12 rep range for Squats and a 15-20 rep range for Leg presses and did more TUT and really pausing at the top of the rep and flexing my legs without releasing tension off of my thighs.....like before at the top of Squats i would relax my thighs before decending again for the next rep. Anyway, my legs finally started to grow from the TUT, Lighter weights and higher rep range.

Repent to Jesus Christ “The heavens declare the glory of God; the skies proclaim the work of his hands.” ‭‭Psalms‬ ‭19:1‬ ‭NIV‬‬ F

@@repentoryouwilllikewiseper8741 "Repent" comes from the Greek word "Metanoia" which means a "radical change of attitude". Please, use words you understand. You repent to yourself, not to anyone, just like you pray to yourself and surely not in the church: "[5]And when thou prayest, thou shalt not be as the hypocrites are: for they love to pray standing in the synagogues and in the corners of the streets, that they may be seen of men. Verily I say unto you, They have their reward. "[6] But thou, when thou prayest, enter into thy closet, and when thou hast shut thy door, pray to thy Father which is in secret; and thy Father which seeth in secret shall reward thee openly. "[7] But when ye pray, use not vain repetitions, as the heathen do: for they think that they shall be heard for their much speaking." Matthew 6:5, 6 and 7 KJV

how much cardio u do? I dont wanna do that bc i dont wanna lose weight😭

@@eniiii11 2 to 3 times(max) a week I'm running, and dynamic walking about 30-45min , I was afraid myself to do it for the same reason but I improved a lot in my workouts (muscle building) , not only can I do more repetitions, but also more intense, I recruit more muscle fibers (more muscle growth)I feel (and see) it after the workouts.... if your goal is to be more athletic overall, to build quality muscles and longevity then I strongly advise you to do so, of course you also have to focus on high quality food (not a LOT of food but HIGH quality) to match your daily calorie expenditure specially if you have a fast metabolism like mine, food is 40% sleep is 40% and actually working out is 20% of the muscle building process 😊

I dont do calves everyday. I onky do them twice a week and they still grew . but maybe it has to do with genetics

Some muscles just need to get hit frequently it seems. At least for some of us

"Also anyone who wants calves, everyday guys that’s the key. It’s tough and gets boring but it works." Agree 100%! I did the Nucleus Overload on them, every day for 30 days i did 4 sets of 50 reps (you can do them to failure if you want) of body-weight Calf Raises where you hold the stretch for 2-3 sec at the bottom. 4 sets for 7 days which equates to 28 sets a week. I also did an additional 4 sets 3 times a week when i worked out.

Is light to moderate cardio post leg day really bad .. find it hard that simply walking is gonna impact recovery

@@thrillerkrill5777 light cardio is actually pretty good after leg day, it helps with tenderness/soreness afterwards

Yeah legs get you real good

Two thoughts: hyper extension of the leg (locking the knees out) can cause nausea, light headedness and blackouts. It happens faster than you think. I saw people in basic military training pass out from standing at attention too long - they even teach you to flex your knees a bit to avoid it, but there is always "that guy" lol. Another reason? You might have an actual cardiovascular issue. I went to school with an athlete who felt the same way after heavy b-ball games. He died at 18 of a congenitally enlarged heart. Nobody knew. If you regularly feel light head after strong workouts, maybe go get a quick sonogram. It's cheaper than a funeral. Anyway, stay safe and strong.

Start riding a bicycle as well, cardio should improve.

PPL is literally garbage

Can you recommend me a good full body kettlebell workout routine?

@@anonymoose2474 Swings Clean and jerk Press Goblet squat. Moderate weight 5 sets of 5

@@hassansamir9445 that's pretty close to what I'm doing now. OHP, rows, Romanian deadlift, swings, squats

Add Turkish get up

chandler marchman on yt has good kettlebell routines

Cardio sucks indeed

I do legs once a week and my thighs are 28 inches pretty lean. 405 for 15-20 reps pyramid up and down.

@@flex8707 Thing is people think that doing them once week is bad but it isn't. You just need to put in more intensity in your leg day

Is light to moderate cardio post leg day really bad .. find it hard that simply walking is gonna impact recovery

@@thrillerkrill5777 nigga use google stop asking simple questions on RU-vid when you can literally look it up in seconds

Good man!

should stop doing decline, its just a waste.

Repent to Jesus Christ “The heavens declare the glory of God; the skies proclaim the work of his hands.” ‭‭Psalms‬ ‭19:1‬ ‭NIV‬‬

@@theoldproject7394 What would you swap it for? Flat bench doesn't engage lower pec like at all.

Just work hard.

I guess everyone’s different because I started doing powerlifting 2-3 months ago and I’ve seen so much muscle growth in just thoose few months then when I was working out in a bodybuilder type way( lower weight higher reps) for a whole year so I guess it really depends

@@leraplaksyva2031 yeah everyone is different, I actually respond better to bodybuilding type of workouts or volume focused.

Training every day increases cortisol which results in muscle break down. You grow during resting periods but only when your work out is intense enough and a proper diet with lots of proteins and vegetables.

@@JCKeus-cx1wm cope

This pretty much, it matters what the frequency and selection of exercises you do but most important is to always have and learn and recheck form and execution as important as to know the variants and ROM you are aiming for. I've seen a lot of dudes doing bad form and betting all on swinging heavy dumbbells telling about how they are injured and that's "why" they swing (when having an injury would require even more precise perfect form).

check out the candito programme.

@@Jafmanz definitely will do

push/pull/legs makes all muscle groups trained equally because legs have less muscle groups than upper body

If u are actually serious about making progress in the gym then you shouldn’t have a problem with spending and hour or 2 there. Rushing through it is doing nothing but slowing your progress but you do you

@@cam1647 1/1.5 hour is more then enough unless u rest 5 min between sets

@@ashafar8484 like I said, an hour or two. However, if you are doing more than one body part with all of the weight switching and rest it’s very easy to go past that. The main thing here is if u are serious about wanting to make real progress in the gym u can’t expect it to come from a 30 min workout with no rest involved.

He's not lying. My legs barely grew for 3 yrs straight from me doing 2 hrs of leg workouts 1 time per week. Just making an adjustment for 2 days per week of training, and in one yr they grew substantially.

Rdls with dumbbells my friend

You can do stiffed leg deadlift using barbell n dumbbells bro.

Cardio doesn't affect leg muscles. Good cardiovascular endurance allows you to complete more reps on high intensity compound movements like the squat. As he says, one reason lifters don't get the volume they need for leg growth is not muscle fatigue, but cardiovascular fatigue. Frankly, if you're not getting enough cardio from heavy compound movements themselves, you're probably resting too long between sets. If you cut rest time down to 60-90 seconds between sets, your cardio will improve.

Yup. Sounds just like my routine. Chest, triceps, shoulders first, then back and bicep, then lower body, but I usually take a rest day after the third day because my body just seems to respond better that way.

@@EarthenExplorer Yeah after a few full rotations I tend to take a rest day as well and carb up a bit more to refuel. Some rest days here and there are good to really let the body focus on some repair. But most importantly, getting your 8 hours of sleep really.

Anavor/ test

Time Under Tension!!!

Finally a sensible comment. I'm sick these Tards saying "Only low weight high reps!! Time under tension!!! RAAAAAHHH!!!😬" Lol. You're right, there's no one size fits all. Everyone's different how they respond to things and it does depend where you're at physically

Ah, so no heavy weight every week needed to build strength? I’ll try this, I’ve been doing heavy compounds in the beginning and volume sets on accessories

@@dashawnrobinson1802 depends on your goals but it would be better to have a week prioritizing strength with heavier weight, of course you can finish your workout with some accessory work on your weak points like biceps or rear delts for example but then prioritize more volume the next week with sets of 10-12 or even higher it’ll give your tendons and ligaments time to recover reducing risk of injury and your getting the best of both worlds with size and strength

That's not an accurate drop it comparison to work with. 315 for 5 reps the. You can do 275 280 for 15 reps

This might work 😂

9 months later with toned out big ass thighs I stand by this

genetics play a role in upper body too. in fact in everything!

It's as simple as that!

Except you don’t need a barbell squat to grow your legs. A hack squat or split squat will do fine given the sets are taken to failure and there is progressive overload in a rep range conducive to hypertrophy

You definitely do not need to squat to build wheels. In fact, you build wheels more effectively not barbell squatting at all due to squats being an unnatural movement and focusing on a whole lot more muscles than just wheels.

If you stress your body out, it will grow. Lifting for strength can absolutely do it if you use the progressive overload method over time like you mentioned. Training compound movements and getting stronger is much more fun to me than training each individual muscle.

5x5 you dont go to fail until last 2-3 sets. If you want to become strong is best to save some reps in tank so you can do many reps in total on a weight. Then do romanian split squats 15 rep set to improve balance and have good muscle connection. Some exercises is just bad with heavy weight and some works fine like deadlift and bench press. Mixing both types is best way i think for a natural builder or just general good physic.

I also like an 8x2 5x2 3×2 progression. It makes the sets challenging through the whole workout.

Litterally what I use but this video is saying I'm doing it all wrong

Is light to moderate cardio post leg day really bad .. find it hard that simply walking is gonna impact recovery