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  • DC Leg training. . .

    Let me start off by saying, for my upper body this ROCKS. People have noticed crazy size gains in my upper body since if started this program. I mean my chest looks an entire different shape and full as hell, back is thicker than ever, arms are almost 3/4 inch bigger, and traps are poppin out the top as wall as shoulder broad as fuck.

    My problem is, legs are gaining strength consistently, but no size. I had good symmetry before, now my upper body DWARFS my lower body. I HAVE to be doing something wrong for my legs not to be growing. Not much soreness at all from doin legs either. I posted something along thise likes before. Any ideas or something different i should try? Kinda thinkin i might need more volume, but what do i know compared to u guys. . . Here is what i do for legs. . .

    Day 1
    Squats ATF warm up to (most recent- 2 days ago) 405x5 reps, 10 breaths 405x2, strip 2 plates, 225x20. 2 sets of this. Then 3 sets of leg extensions 230lbsx12-15 reps. (PAIN!)

    Day 2
    Front Squats 275-315x6-8, 10 breaths, 2-3 more reps. 185x15 reps. 2 sets. Extensions same.

    REPEAT

  • #2
    do not strip plates!!! 15 breaths, and abso-freakin-lutely no extensions!!!!!!!!!!!!!!!!!!!!

    TH
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    • #3
      your also stripping a large percentage going to 20. I would try 405 then only go down one plate. Get your 20 with 315. Then next week 325 so forth and so on.


      Log Book PIMP! It ain't a crime if it likes it!

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      • #4
        my bad, i didn't realize the stripping was for the 20 repper but you need not go down so low. shouldn't THAT far from you heavy sets!

        TH
        For all your Trueprotein supplement needs (www.trueprotein.com), use this code (SER742) and receive 5% off your purchase. Save 10% on orders 16lbs or more!

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        • #5
          5 reps at 405 ass to the fuckin floor is a bitch for me. I dunno if i could get 20 reps with 315. The 20 rep sets are like 20-30 seconds after the 405 set. Should i rest longer? I do heavy extensions after the squats cuase i dont feel like my quads are torn up after my sets. I dont really get a huge pump until the extensions either.

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          • #6
            What you're doing isn't even close to DC leg training
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            • #7
              Bro I wait a couple of minutes between sets. Let your breathing get back to normal and then destroy your quads. Pick a weight that makes you afraid. Then if you get it you know you did something.


              Log Book PIMP! It ain't a crime if it likes it!

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              • #8
                This is working for me right now very well, bit of harder gainer on legs have added 1/2" in 6 weeks, also push just as hard on hams, as they add a lot to overall leg size.


                workout 1
                Hams- laying leg curls 160x16RP
                squats warm up sets....last day. 455x5, then 365x20, then stretches. I take proabbably 3-4mins between 455 and 20 repper.


                Workout 2,
                hams - sldf (roman style) 225x10,315x10, 365x10, 405x5 stright sets
                Machine called safty-t-sqaut (works much like a front squat), warms ups...

                5.5 plates per side X 10, then 4 plates per side x 20, stretches (no idea the real weight so i just count plates)

                Workout 3 -
                Hams - Leg press for hams - 5 plates side x 20, 6 x 20, 8x12, 9x10 stright sets
                Hack squats (no idea sled wieght so go by plates) warm ups.. 4 per side x 6, then 2plus 35 per side x 20

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                • #9
                  Why do you guys take a rest? Is it a must?

                  I do my 20 repper straight after the 8-12 rep set. With the only rest being the ones to fit the weights on the smith machine for the 20's.
                  Consistency is the key





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                  • #10
                    Originally posted by lionel
                    Why do you guys take a rest? Is it a must?

                    I do my 20 repper straight after the 8-12 rep set. With the only rest being the ones to fit the weights on the smith machine for the 20's.
                    how much time does it take you to break down the weights you've used for your squats and set-up for your smith squats? that should be about 2-3 minutes rest in and of itself.

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                    • #11
                      I dont know bout you guys but i need a bit more time to rest than just the time it takes to strip the plates for the 20 rep set.

                      When i was doing them i'd do the 8 and then it would take me a minute to just pull myself together. Then strip them. And get ready for the set.

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                      • #12
                        If you can finish a set and start to break down weight as soon as you finish your set, i question how hard you just pushed on last set. I am gasping for air, and trying not to puke.

                        Originally posted by humdawg
                        how much time does it take you to break down the weights you've used for your squats and set-up for your smith squats? that should be about 2-3 minutes rest in and of itself.

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                        • #13
                          Hmmm alright, how does this sound?

                          heavy 8 rep set (385?). 3min rest. heavier 4 rep set (425?). 3-4min. Im gonna try to go heavy as possible for me (315?) and TRY to knock out 20 reps or give my spotter a hell of a workout spottin me through 20

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                          • #14
                            true that. you gotta use enough weight so that you almost cant squeeze out that last rep. i like to wait about two minutes. i dont count it, i just wait till i feel like i'm composed enough to go for 20 more
                            My style is impetuous, my defense is impregnable. I'm unna eat your style, i'm unna eat your style's kids.

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                            • #15
                              ok heres my 2 cents

                              I bet your are traing your legs Too heavy. you training the lift and not the muscles. DC or any HIT advocate recommends a very controlled negative. It is when u lift very loosely you will need extra sets because your really don't tax the muscle enough.

                              So here is what you do. Lighten the weights and get a very controlled negative and then push the weight up non explosively. What i mean is don't go down and jerk it up as hard as you can. controlled smooth reps on every rep.

                              Think of the weights merely as tools to achieve a goal. your not in a powerlifting meet.

                              and no more than 1 or 2 sets. maybe just try the 20 repper.

                              if you want to do extensions then 1 set of those and 1 set of squats...15 to 20 reps
                              Last edited by Conan21; 07-07-2004, 02:14 PM.

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