• Yaya
    on: 2014-04-11 13:31:38
    Hi bro i would like to know for people like me wide at the top and clean enought, nature ectomorphe... I can not take legs and there is a difference between the hight and the low, not very nice... i do any meeting of the long series, short, heavy, not too heavy etc... and it does swell my God. Is that ectomorphe like me must have a specific leg workout ? Thanks
  • IFBB Undercover
    Re: Legs
    on: 2014-04-14 00:52:04

    I'm going to guess that English is not your first language? Sorry, but I'm having a hard time understanding what you have written. From what I can see though, you want to increase your leg size. This is a muscle group that a lot of guys struggle with. I have a few suggestions that can help.

    Tip 1, stay honest! That means, for each rep of each set, focus on PERFECT FORM. Don't bounce the weight at the bottom of a squat. Don't let your body fall as you decend. Control ever inch of the rep. If your goal is to bring up your quads, squeeze your quads all the way up to the top of the movement and don't lock out. Keep constant tention on the muscle. For a lot of guys, this means that you may need to cut your weight in half, or further. I would actually suggest starting over for a lot of guys, going back to body weight squats and working up from there. I promise. For even advanced lifters, doing 5 20 rep sets of perfect body weight squats will bring on some major fatigue. 

    Tip 2, increase the reps. For leg press, learn to press for 25 reps. Learn to squat for 16 reps. Do extensions for 20 reps. Higher reps does not mean light weight. You may not be able to lift as much as you have in the 8-12 rep range, but you can teach your body to move some good lbs, over time. When you first start, you may find that some of your type 1 muscle fibers aren't used to so much work. Over time, they will catch up and you will be moving decent weight in a higher rep range. 

    Tip 3, split your legs up into 2 seperate workouts. Do a quad day and a ham day. Why not split legs up and train them more? It make sense to add more leg work in, when we are hitting upper body several days a wk. For larger compound movements, you can't totally isolate the quads from the hams so there is going to be some over lap but thats ok. Keep these workouts several days apart, to let your legs get enough rest between sessions.