Legs lacking, here comes next cycle, like to focus them mainly

[Bobbyrude]

so this is more a training question. Im doing my 4th cycle of just Test-E. i neglected my legs for the first few years of lifting so im more top heavy. Right now im doing a push pull workout. Push involved chest/shoulders/triceps and pull day involves legs/back/bicep. Id like to gain next cycle mostly in my legs area, but im also lacking a tad in size for bicep/forearm/traps. I was trying to figure the best route for my growth. I was thinking of doing 3 days where I worked my legs hard so i can gain most size of my cycle to there. of course i wanna hit all my body parts still, but just mostly maintain muscle in chest/tri/shoulders/back.

Any tips?

 

[China_Wall]

don't train any muscle more than once per week if you expect to grow... if you train legs properly, you shouldn't even be thinking about training them again for at least 5 days

big squats, leg presses, hack squats, extensions, ham curls... incorporate everything into your workouts... and in no specific order

but most importantly... to grow, you have to eat... 1.5grams of protein per pound of bodyweight is not a bad number to be shooting for

 

[Norsegod]

IMO you can train legs twice a week, but only if you are no longer sore. And if you are taking gear you should be doing a more advanced and in depth routine/ training split than a bs push/pull split. That is for intermediate trainees in my opinion. Try splitting legs up Doing quads one day, then glutes, hams, and calves on another. Legs need to be worked hard for progress even if you have the genetics. Just don't train them more than twice a week, and honestly you don't seem ready to do them more than one hard time. You need to get your training on point with a better routine, and try eating....no supplement in the world can replace good foodssssess. 1.5 grams of protein per pound of LEAN BODY MASS at least, with 2 grams being better if you want to grow.

 

[Norsegod]

Oh and thinking you can neglect a body part as large as your legs for that long then expecting to correct it after one cycle, or even thinking that gear is a quick cure all goes to show even more that you are not mentally ready to be on gear in the first place. Idc if you don't like what I'm saying. I mean no disrespect, but I call it like i see it. Correct your diet, training, and false expectations. I fucking hate when guys think they can dick around then just throw anabolics at the problem like it is a substitute for hard work!

 

[Southernfish]

Well we have some varying opinions here. What I do want to note before I state my opinion is that you need to find something that works for YOU. That is the most important thing.

Now, is push/pull a good routine? Absolutely, i have used that often in the past and grew like a weed. Do you have it set up correctly? From what you described, no. Your legs and back should not be trained on the same day, those are very large muscle groups that take a lot out of you and if done on the same day one will suffer without a doubt.

Do this instead...

Chest/shoulders/Tris
Legs
Back/shoulders/bis
Rest
Repeat
1 or two days rest depending on how you feel.

There is no problem training muscle groups twice a week, in fact, if on gear and getting the proper nutrition and rest you will grow faster doing this. With doing the split how I layed it out youd hit every muscle group twice in 8 or 9 days. And contrary to what a lot of people think training a muscle when it is sore (MILDLY SORE) is ok. With that said if you feel your muscles are TOO sore from training, like sore to touch youve trained to hard and done too much damage, when muscles see such trauma they will build up scar tissue to 'heal' faster. NOT what you want.

Also, exercises amd the order you performs them is is key as well. You want your workouts to make sense not have just a bunch of shit thrown in where ever.

Of course push/pull will not work forever and youll have to eventually switch things up, which is how we continue to grow. But I am a firm believer in push/pull and have built a lot of muscle with that set up.

 

[DarkCurse]

i have done push pull legs my whole life and get comments on my physique daily, as well as stupified expressions when i try and explain the system and that there is no 'arm' day or 'shoulder' day. my split has always been push/legs/off/pull/off repeat. insert additional rest day when needed.

 

[carverelli]

I use the push and pull days to recover from the leg days.
Legs and arms are my strong suit. Back chest shoulders are a little behind. Therefore, I'll add a few bicep sets after back work, tricep sets after chest work. Shoulders/traps get their own day because I feel they are not as strong/big as my arms are. Legs are decent but I want to keep it that way. They get their own day just because that workout is so taxing.
You can't afford to NOT work certain body parts, but the areas you need to prioritise do need their own day to work every angle and vary the rep schemes to work the fast and slow twitch fibers