Still cant my legs to grow

[JUICE]

This is the story, ive been training since i was 13 and now im 22. I did the biggest mistake of only hitting upper body till i reached 18 years old. So i got pretty much an big upper body. When i was 18 i did my first cycle. The thing is i never did any squats, only leg presses because i didnt have a job and could afford to go to a gym monthly, so i trainined a rec center here through my house. They have universal machine with an awesome leg press machine. I would do that and leg extensions and lying leg curls. I got good size at first and all but they stopped till last year. I bought this huge ass weight set bench that i could finally do squats in and bought some 500 pounds woth of Olympic size weights. So pretty much i got everything i need in a gym here at home. I stick to the basics.

THE problem is that ive been doing heavy squats (a weight that is heavy to me since i wouldn't do squats before). I still dont feel it working for me at all. Yes i get sore for a few days but the size difference aint changing not a bit. My legs got more develpoed and all but no size. They are currently 25 inches, to me thats small. Im 5'11'' at 215 pounds, upper bod is big enough but legs arent.

Not to mention my genetics suck ass. My dad has skinny legs, not to mention my grandpa, puny sticks. My mom is normal height 5'4'' with ok legs. I dont understand if genetics have a major role on this but its frustrating me cause im too shy to wear shorts. People tell me my legs are ok and all but yeah right, i have a huge upper body and small legs. How can i even them out with my upper body.

This is my routine im currently doing:

1 warm up leg extension 15 reps.

squats:
1 warm up (135 pounds 20 reps)
3 sets of 315 for 8 reps

deadlifts:
1 warm up set (135 20 reps)
3 sets of 245 for 8 reps

leg extension:
1 warm up
3 sets heavy

leg curls:
3 sets heavy



calves:
3 standing calve raises
3 setaed calve raises.




Thats the routine i got right now, yeah it feels good but no growth. Is that all my legs can grow and im i screwed. It just sucks. Any one have any similar problems

[Shibby]

Try upping the weight and lowering the reps to 4-6 for 4 sets. Also you could throw in a hack squat or front squat (I prefer front squats). Not sure if you feel comfortable upping the deadlifts, that's up to you.

[Chris]

I'm not expert but, are your legs getting stronger? ( I guess not, huh? That was kinda a stupid question) What I would maybe try is either pyramiding or something where you do high 10-12 reps the entire time, maybe for like two weeks. Throw something sonfusing in there. Most of the time that works for me, but I haven't been training nearly as long so that might make a difference.

Chris

[meat12]

Huh, I would say try adding something new to your routine like maybe db squats or lunges or something

[babylon]

i am no expert , your knowledge exceds mine, but when i was in high school my systematics coach came up with these bigger fasster stronger cycle, it was same exersices your doing now for legs, except he added in box squats with heavy ass weight and front squats

[lordikon]

What about leg presses? Or some heavy ass 100ft lunges? Those kick my ass more than anything else.

[Face]

Juice, is the problem just with your thighs, or also with your calves?

To be honest, i am not sure how much genetics is playing a role. I have always worked my legs and had shit all size and muscle, but my brother doesn't do any weights at all and he has huge, muscly legs and calves. He isn't even that heavy.

[Chris]

Face, you and your brother can be different. My brother has worked out since he was 16 and even then, and now, I had bigger legs than him. He used to make fun of me about it all the time. He's even older than I am so his legs should have been bigger b/c of age difference and the fact that he worked out, but the weren't.

Chris

[Face]

Yes but by definition you share more genetic material with your siblings than with anyone else, so if you want to look at the effects of genetics look at two brothers.....

And what you say chris proves my point exactly

[Danny_v]

I would add routine for legs like this one. -
1) Angled leg press 4 sets- 20,15,12,10, Break between sets 120sec.
2) Squats 5 sets 12,8,6,4,2 or 15,12,10,8,6 Time break between 150sec
3) Leg extensions 4 sets of 8 reps no resistance progression.90 sec break between
4) Lying leg curls 5 sets 15,12,10,8,6 120sec
5) Standing calf raises 5 sets 20,15,12,10,8

Try this for 6 weeks.
4)

[Shibby]

Maybe this can give you some ideas

[meat12]

Good read Shibby, I'll have to try this stuff out

[Chris]

Originally posted by Face
Yes but by definition you share more genetic material with your siblings than with anyone else, so if you want to look at the effects of genetics look at two brothers.....

And what you say chris proves my point exactly

Oh I see. I don't know what I was thinking ealier. Genetics has to play a role though.

Chris

[JUICE]

like right now im sore from yesterdays workout. That is a little heavy for me since i started using the squats recently but gains stalled. I always used leg presses, even going beyond what the 6-8 rep range, i would hit 20 reps with pain. The place where i used to work out before had only up to 500 pounds leg presses, 200 pounds extensions, and 200 leg curls.

All i can say is my families legs suck balls. My sister has thin legs but are in the best shape ever. I dont want that too, i want size, me worry about shape later.

[CreepingDeath]

I know how it is havin chicken legs it also runs in my family, but I jsut recently have finally got my legs to start making gains even quicker than my arms now. What I changed was doing legs one day a week & calves 2x's a week at the most. Then I took out leg press & do 3 sets squats 3 sets front squats 3 sets dumbell or barbell lunges 3 sets hack calf raises 3 sets sitting calf raises & call it a day. Front squats killed my quads but you may like them compared to nomal squats who knos