hELP!! I am ridiculously disproportionate. Big upper body\and chicken legs..Help!!

[mister69]

i wish i was a huge 170


if my legs add more weight i can be much heavier and look proportinate.


so lets get this straight.....should i shoot for 1 set of 20 and then do leg press and sldl and then calf work will that be good?

 

[Meatball]

traditional 20 rep squats mean you load your 10RM onto the bar and do 20 reps.

You probably won't want to do leg press afterwards

It's not likely that you'd be able to do that straight off the bat so try and break in by doing 20 reps your 15rm next time you do legs.

personally I dont have much luck with 20's but a lot of people rave over them

 

[mister69]

i have high calves so it is imeritive that i train calves.


i am going to do 1 set of 20 squats and then cavles and abs and call it a day.


now, since i been doing sldl's and leg press my hams been growing ....

how can i still do sldl's and leg presses into my leg workout.

thanks

 

[Mudge]

Yep, if you press high on the plate (or a duck press) it hits the hams pretty well.

 

[Mudge]

20's are old school brutal hardcore... when you get up to double your bw on the bar it takes about 5 minutes to finish the set (and you dont rack the bar until you're done..

Sounds like hell on the spine. For me that would be a 510 or so squat for 20, not happening anytime soon I promise.

 

[scfool]

chicken wheels

this mess. is for the guy who has the skinny legs. You think you have it bad my work out partner is 5`10" 212lbs and is yoked out from the waist up, his quads are 17 inches compared to his arms are 19 inches on the hang. and nothing makes those "get away sticks" grow.so you dont have it that bad.

 

[Meatball]

As an example that 20s might not build size dr ken leistner squatted 407 for 23 reps.. at a bw of 160lbs

I can't find the clip anywhere, it was on the net a couple of years back and it was brutal. 20's are worth a try but dont expect too much size from them, theyre not for everyone!

 

[Mudge]

17 inch quads? Wow, my calves are bigger than that. I am actually just under 19" arms too since dieting down.

Mealball, I have a clip of Tom Platz doing 495 for 23 reps, I'm sure he weighed more than 160 of course.

 

[Toranaga]

Mudge,
been trying to get a hold on that Platz vid . You mind posting it bro ?

T

 

[Meatball]

hahah I'm just bitter because I got up to 365x20 and lost an inch off my quads

to be fair I think dr kens adopted son did 600x30 (yes I know) and his legs were something ridiculous like 33"

that platz vid is awesome, I'd like to see it again if ayone can host

 

[mister69]

scfool that is brutal.....what about if yuor friend took a 12 week test only cycle, yuo think his legs would grow then?

makes me feel a little better to konw there are people out there that have this problem as well, but i still want big calves.

going to train them mon and frid with sets of 30 we will see how that goes.

 

[pullinbig]

one dy per week bro. start off with 1 set of 20 at a moerate weight. but like i said earlier everyone dont resond to 20s. some do better with 10s or 5s.

how much you squatting for your work sets? post some footage so i can see your form too please. if you cant post it email it to me. pm for email addy.

you may do better with hypertropic training. which is typically lower weights, higher reps, highewr sets and less rest between sets. some respond to that.

 

[Mudge]

Mudge,
been trying to get a hold on that Platz vid . You mind posting it bro ?

T

I do have it if Pullinbig would care to host it, or anyone for that matter. I could pass it on via whatever messenging system was desired.

4.84 MB (5,086,000 bytes) Platz.wmv

 

[Mudge]

to be fair I think dr kens adopted son did 600x30 (yes I know) and his legs were something ridiculous like 33"

Thats an 1140 projected squat, I assume he had a lot of rest time in there, but certainly impressive if even for a single

 

[Ichor]

Seated leg extensions in a high rep range (12-20) made my quads grow extremely fast; within 4 months I was doing the whole stack.
Right now I only squat every 2 weeks, and I've stayed away from the leg extension for the last couple of years...large thighs make small calves look even worse . And I personally know why all BB's walk so slow, man that rub gets painful.
If you find a size-builder for calves let me know!

 

[pullinbig]

hahah I'm just bitter because I got up to 365x20 and lost an inch off my quads

to be fair I think dr kens adopted son did 600x30 (yes I know) and his legs were something ridiculous like 33"

that platz vid is awesome, I'd like to see it again if ayone can host

http://www.irongame.com/videos/TomPlatz-500lbSQfor23reps.Exhibition.wmv

that short bastard was smiling the whole time.

the most impressive thing about this is that this is old as hell. back then a 500 squat was something much less 23 of them. plus he has a groin injury as you can see the pain in his face the first few reps on descent.

tough to tell if he had knee wraps but he is wearing a squat suit under his clothes. looks like he got knee wraps but none the less thats why he got them tree trunks for legs. very nice set. those legs were on fire at the end.

 

['tensity]

There's a good variation to Easto's approach that is a good shocker imo.

I usally hit this once a month just to change things up, either on squats or hacks. Do your warm-ups as you normally would (I'm a big fan of 3-4 wrmps for the first exercise). Take ~60-70% of your heaviest set weight i.e. 60% of 405 is 243 so round to 245. Start with 245 and do 15 reps for a set, add 5lb and do 14 reps for a set, add 5lbs and do 13 reps for a set, and so on and so forth until you hit 5 reps. Then go back to starting weight and hit for 20 reps, it'll feel light but will burn like a mofo. You end up adding 55 lbs total and doing 130 reps. Bro, if you don't get some stimulation from that, I don't know what to tell you.

Some folks will say that's too much work, which is why I do it maybe once every 4 weeks. But you're sure to hit all the rep ranges, get the slow and fast twitchers going, etc. You'll be surprised how much explosion you have left for those single digit reps.

Just a thought. Good luck bro!

 

[pullinbig]

that sounds interesting tensity. I may give that a try. i may do hacks stead of squats on these for safety reasons. now is that 60% of a 1 rep max or a set of 15?

that'll deffinately be a puking set if i make it thru the set with out blowing goceries.

 

[good ol' jeff]

i have the same problem too bro.

i too have high calves. and i have problems building my calves to complete development. i guess the only solution is calf implants but even still that would just get the gastros built...but people can still see the tendons(space left out) because the calves are high.

i guess that's the only reasonable solution but even then......that's life and you have to make the best of it.

 

['tensity]

that sounds interesting tensity. I may give that a try. i may do hacks stead of squats on these for safety reasons. now is that 60% of a 1 rep max or a set of 15?

that'll deffinately be a puking set if i make it thru the set with out blowing goceries.

Hey PB, I always went with 60% of my heavy set during powertraining (I don't do full PL anymore) with last sets of squats of 5 reps. So when I first started doing this ~ 8 years ago I used 405 as my calculating weight. I never tried it off of 1RM but think you might overload yourself before finishing the full workout, but could be worth a shot, especially on hacks for safety like you said.

You will def get winded and those 12, 11 ranges are a pain in the ass cuz it feels like you're still doing the same as the 15 but once I get into the 8, 7 range I really like it cuz you've exhausted your fast twitch (arguably) and begin getting into some explosive movement. Let me know which way you go in terms of figurin' 60% and how you liked 'em. Blow out bro.