Advise on training

[old&stacked]

So I have taken the idea of resistance to heart. I train all my muscles and I do as follows.

Raise reps with weight in increments that make me work not just easy.

Chest
Incline
135x8 155x10 165x12 185x15
Decline about 15lbs heavier
Flat I interchange weekly with decline. I do the same with every muslce group guys with according weight. When I hit my wheels when am done I have to lay down just need to am beat and really spent sweating like a damn pig. Yes right there under the squat rack lol.

Now my wheels are not growing for shit. I have gone heavy I have raised reps amd lowering weight and now working on the resistance and they dont grow. Its frustrating because I have tried it all. Carb loading before and after work outs. I mean I am seeing growth in my upper body I have never seen before but my calf and quads/hams are dead set against growing. Now genetics my mom and brother great legs my dad and granfather small shitty legs. I dont want to throw my hands up in the air but I am really frustrated and hitting a damn wall.

Any advise will be welcomed.

 

[romulus]

German Volume 10 X 10's have helped me bust a plateau before. Or, might try focusing on a different compound leg movement for awhile (leg press or something)--anything to get out of the rut, physically and mentally.

 

[Tone5500]

Before when I was doing all machine leg work outs and my legs never really grew and then when I started doing squats 5 sets& 5-8 reps with 120 rest in between one work out then skip a day then do deadlifts at 2 set at 7-9 reps an 120 rest then skip a day and on my last day of training I would do weighted dumbbell step up on my bench at 3 sets &10-12 rep range I seen my legs explode all natural only creatine and I naturally don't have thick legs just keep pushing g/l

 

[old&stacked]

Thanks guys will give it a go not really big on machines never have except for extensions and curls.

Romulous: i have been doing volume like that and my legs tend to stay sore for a few days so I know am hitting them good.

Squats 185x8 195x10 205x12 225x15
Leg press 5 sets of 20. 10 low 10 high and start with 3 plates on each side and add 1 plate as I go on and stop at 7 plates becaise at 8 plates I cant finish and I want tp finish with good form. I have been trying to split hams amd quads

Tone

I think legs x3 a week is crazy lol i have to do something. I will try to combine a little of both as not to burn out going light and heavy on alternating weeks. Will keep u guys posted.

 

[Tone5500]

A example of a 4 week training phase for me would look like this
Monday
Dips on Olympic Rings 10-12 x3
Inverted row weighted 50 pounds 10-12 x3
Weighted dumbbell step-ups 10-12 x3
Hammer curl with dumbbells 10-12 x3
Wednesday
Incline dumbbell row 10-12 x3
Dumbbell military press palms in 10-12 x3
Close grip bench press 8-10 x3
Deadlift 7-9 x2
Friday
Pull ups 10-12 x3
30 degree dumbbell press 10-12 x3
Squats 5-8 x5
So only doing 3 leg movements a week worked good for me when I started to see my best gains sometimes less is more , but g/l hope u figure it out

 

[bitterdregs]

yeah, genetic gifts and weaknesses are bittersweet. I can't work legs much or they get too big... yet I'm constantly fighting shoulder issues.

Two things that work for me and you might consider are lunges with dumbbells and spinning. Lunges are obvious, just make sure you use good form for your knees and go deep so both glute and the whole leg are engaged.

in the spin class when they say heavy resistence, go HEAVY. and instead of running jumps stay seated. your quads will beg for mercy. If there's no class but you have one of those computerized spin bikes, use the interval training and again, go heavy but stay seated. staying in the saddle engages the thigh while standing up allows the glutes to take over.

my 2cents.

 

[Tone5500]

Yup good advice ^ dumbbell lungs also workers well for me when I change to my week five through 9 phase and form is key

 

[old&stacked]

My two hardest to develop legs and chest. They r strong they just dont grow. Now shoulders back and arms man am a damn genetic freak with those.

 

[olddawg]

German Volume 10 X 10's have helped me bust a plateau before. Or, might try focusing on a different compound leg movement for awhile (leg press or something)--anything to get out of the rut, physically and mentally.

was just going to recommend that, should set the weight so you can just get maybe 11 reps on the firs ttwo sets, then force yourself for the other 8. Resting only 60s between sets. do this for 3 weeks, 4 max then remeasure your legs, they'll be bigger

squats, free with a bar no machines

 

[MattyIce]

Leg development is all about proper form, weight and rest.