want to build legs!!!!

daludo

hi all,
i really want to build up some muscle in my upper legs which im currently finding hard to do.im 6ft 1 and 78kg so im pretty lean to start with.i squat 60kg x 12 reps x3sets 3 days a week and the same for reverse lunges.i also cycle once a week and my diet has lots of protein incl.so where am i going wrong?????:(

Lago

daludo wrote: »

hi all,
i really want to build up some muscle in my upper legs which im currently finding hard to do.im 6ft 1 and 78kg so im pretty lean to start with.i squat 60kg x 12 reps x3sets 3 days a week and the same for reverse lunges.i also cycle once a week and my diet has lots of protein incl.so where am i going wrong?????:(

Increase the weight your squatting and reduce the reps to 5 and increase the sets to 5. Also start doing deadlifts. Don't know where you got reverse lunges from if you're not doing deadlifts, or even normal lunges

double GG

Progressive overload needed! Why are you staying at 60kg for 3 sets?

Start with:

60kg -x- 12 reps.
70kg -x- 8 reps.
80kg -x- 5 reps.

Try these and see how you are getting on. How is your form? Do you go below parallel?

Try RDL's , great for my Hams and Glutes. Try some depth jumps. Do your lunges along with these and see how you feel.

How much protein is loads? Are you eating a calorie surplus?

daludo

thanks for that,my form is good(i like to think anyway) and i dont think i will have a prob increasing weight and reducing reps etc.i go just below parallel with squats.i reckon i get between 100-120g of protein daily.

nice_guy80

single leg lunges
single leg side lunges
single leg split squats

raised deadlifts
single leg deadlifts

Doc Daneeka

Interesting, I have the opposite concern to the OP. Hope you don't mind if I add the query to be discussed here.

I want to avoid building the legs at least with respect to adding bulk. Am training to add strength primarily at the moment and want to increase squat and deadlift but ideally could do without adding too much bulk to the lower half. Have genetically got a proportionally bigger lower body so how to focus on strength gaining with as little as possible bulking? Is it even possible? If people can body build without necessarily getting that strong I presume the opposite should also be true and we can train to maximise the potential of the muscle we already have.

Doc.

Will Heffernan

Doc Daneeka wrote: »

Interesting, I have the opposite concern to the OP. Hope you don't mind if I add the query to be discussed here.

I want to avoid building the legs at least with respect to adding bulk. Am training to add strength primarily at the moment and want to increase squat and deadlift but ideally could do without adding too much bulk to the lower half. Have genetically got a proportionally bigger lower body so how to focus on strength gaining with as little as possible bulking? Is it even possible? If people can body build without necessarily getting that strong I presume the opposite should also be true and we can train to maximise the potential of the muscle we already have.

Doc.

Maybe you and the OP can just swap programs.

daludo wrote: »

hi all,
i really want to build up some muscle in my upper legs which im currently finding hard to do.im 6ft 1 and 78kg so im pretty lean to start with.i squat 60kg x 12 reps x3sets 3 days a week and the same for reverse lunges.i also cycle once a week and my diet has lots of protein incl.so where am i going wrong?????:(

In all seriousness though there's a good mix of advice from the 3 posters here already. I'd squash it all together and you wouldn't go far wrong.

Work from 12 to 5 reps ramping up your sets, increase your loading, add some more variety to your exercises and make sure you are eating to optimise your results.

Doc Daneeka

Will Heffernan wrote: »

Maybe you and the OP can just swap programs.



In all seriousness though there's a good mix of advice from the 3 posters here already. I'd squash it all together and you wouldn't go far wrong.

Work from 12 to 5 reps ramping up your sets, increase your loading, add some more variety to your exercises and make sure you are eating to optimise your results.

Agreed, good advice. Since the OP is looking for muscle and I'm not I would think we might take slightly different approaches. Of course we do share the aim of building strength.

I'm currently front squatting and single leg split squatting and dead lifting in 4 to 5 sets of 5 reps. Have been told to avoid going to failure and then am working up adding weight every couple of weeks. Works well enough I think just wondering if there is something to consider with the specific view of not wanting to add bulk.

Will Heffernan

Doc Daneeka wrote: »

Agreed, good advice.

Agreed, I know

Since the OP is looking for muscle and I'm not I would think we might take slightly different approaches.

That's why I said you should exchange programs.

Of course we do share the aim of building strength.

I'm currently front squatting and single leg split squatting and dead lifting in 4 to 5 sets of 5 reps. Have been told to avoid going to failure and then am working up adding weight every couple of weeks. Works well enough I think just wondering if there is something to consider with the specific view of not wanting to add bulk.

Sounds good to me.

Doc Daneeka

Will, I was agreeing with your comment that the previous posters had offered good advice... I find your posts a bit condescending. Thanks anyway.

Will Heffernan

Doc Daneeka wrote: »

Will, I was agreeing with your comment that the previous posters had offered good advice... I find your posts a bit condescending. Thanks anyway.

I know and I was making a joke/being funny/typing and smiling.

A lot of people seem to find my posts condescending and that is yours and their problem and not really mine. I tend to think a lot of people here are ignorant, misinformed and more interested in back slapping and cheerleading and seeking assurance than they are in having a vibrant and enlightening discussion but that is just my opinion and I don't expect everyone to agree with me. Don't worry though. I will be back into the full swing of work again and you can have your forum back to yourselves.

Doc Daneeka

Will Heffernan wrote: »

I know and I was making a joke/being funny/typing and smiling.

A lot of people seem to find my posts condescending and that is yours and their problem and not really mine. I tend to think a lot of people here are ignorant, misinformed and more interested in back slapping and cheerleading and seeking assurance than they are in having a vibrant and enlightening discussion but that is just my opinion and I don't expect evryone agree with me. Don't worry though. I will be back into the full swing of work again and you can have your forum back to yourselves.

Hang on a sec. You seem to have lumped me in with a group posters here that you're obviously a bit disdainful of. Where did my posts suggest I was ignorant, misinformed and simply interested in back slapping? I was simply asking for some advice. I would have welcomed 'vibrant and enlightening' discussion... you certainly didn't offer that. Best of luck with your return to work.

Nate--IRL--

Doc Daneeka wrote: »

Hang on a sec.

You get used to Will after a while, the initial impression for most is that he's a bit a prick. He knows his stuff though.

Nate

Will Heffernan

Doc Daneeka wrote: »

Hang on a sec. You seem to have lumped me in with a group posters here that you're obviously a bit disdainful of. Where did my posts suggest I was ignorant, misinformed and simply interested in back slapping? I was simply asking for some advice. I would have welcomed 'vibrant and enlightening' discussion... you certainly didn't offer that. Best of luck with your return to work.

LOL.

You seem to assume I have a disdain for ignorant, misinformed and simply interested in back slappers...I don't.

Rather than just read and ignore my posts if you didn't agree with them or felt they were worthless you felt it necessary to point out that you felt my post were condescending. At no stage did I mention anything about you not really having a clue what you were talking about or that you were were offerening advice or opinion based on nothing more your own personal opinion. I unlike you would never do such a thing because I know that this is a public forum and that everyone is entitled to their opinion no matter how incorrect it is.

I was simply offering my opinion and making comment on the post that I see fit...I let lots of idiotic, incorrect and downright dangerous advice here slide and make no comment but if a topic here interests me here and I feeling like adding my opinion to it then I do so...as you have and as everyone else here has. You like everyone else here can choose if they like to ignore everything I have to say as I could have ignored your completely off topic post regarding your feelings with regard to my posting style and your opinion regarding me being condescending.

Oh and by the way...you haven't welcomed a vibrant and enlightening discussion quite to the contrary...you offered advice and opinion and I commented and your opinion was that I was condescending. You've not pointed out what I said that you felt was incorrect or that you have disagreed with...you just seem to have a problem with how I've expressed myself?

Anyway....thanks for the best wishes with regard to my return to full operational duties it's much appreciated.

Will Heffernan

Nate--IRL-- wrote: »

You get used to Will after a while, the initial impression for most is that he's a bit a prick. He knows his stuff though.

Define most? More than 50%? Be specific? You won't hurt my feelings in the slightest I promise.

Do you not find it even the slightest bit ironic or amusing that in all the time I've posted here that no one has ever pointed out here what I've said here that was wrong/incorrect or have argued a point and won the day...all it comes down to is that far more people are more concerned about how I say it than what I say.

It gets really hard to to break it gently to people that they are wrong...that they don't know what they are talking about...like I have to sneak up to them by PM and tap them on the shoulder and say...'Ahhhhhh excuse me.....'.

Can we not just give our opinions...fight our corners and see whose arguments make the most sense? Wouldn't that make a nice change.

Oh...and I am glad that you are used to me now

Doc Daneeka

Will Heffernan wrote: »

LOL.

You seem to assume I have a disdain for ignorant, misinformed and simply interested in back slappers...I don't.

Rather than just read and ignore my posts if you didn't agree with them or felt they were worthless you felt it necessary to point out that you felt my post were condescending. At no stage did I mention anything about you not really having a clue what you were talking about or that you were were offerening advice or opinion based on nothing more your own personal opinion. I unlike you would never do such a thing because I know that this is a public forum and that everyone is entitled to their opinion no matter how incorrect it is.

I was simply offering my opinion and making comment on the post that I see fit...I let lots of idiotic, incorrect and downright dangerous advice here slide and make no comment but if a topic here interests me here and I feeling like adding my opinion to it then I do so...as you have and as everyone else here has. You like everyone else here can choose if they like to ignore everything I have to say as I could have ignored your completely off topic post regarding your feelings with regard to my posting style and your opinion regarding me being condescending.

Oh and by the way...you haven't welcomed a vibrant and enlightening discussion quite to the contrary...you offered advice and opinion and I commented and your opinion was that I was condescending. You've not pointed out what I said that you felt was incorrect or that you have disagreed with...you just seem to have a problem with how I've expressed myself?

Anyway....thanks for the best wishes with regard to my return to full operational duties it's much appreciated.

Have you just cut and paste this from a rant at someone else? I didn't offer advice or opinion. I asked a question to which you replied with rather unhelpful comments. Why didn't you just ignore my post and put your comments up on the OPs question if the topic interested you?

I have found this forum vibrant, enlightening and educational. Indeed even some posts from yourself. Unfortunately not this time. I feel like I'm in After Hours!

Will Heffernan

Doc Daneeka wrote: »

Have you just cut and paste this from a rant at someone else?

No but that is a good idea.

I didn't offer advice or opinion. I asked a question to which you replied with rather unhelpful comments.

No I didn't actually. I basically agreed with what you said and actually offered clarification actually to ensure you understood exactly what I meant.

Why didn't you just ignore my post and put your comments up on the OPs question if the topic interested you?

Because if I do that...that is just ignore stuff in threads I was posting in that that would lead people to assume that I think IF is the answer to everything or that drinking the juice of a lemon every morning is the cure for obesity.

I basically agreed with EVERYTHING you said in the post prior to you stating that you found my posts condescending.

So I try to answer questions from the OP and yourself...I take time to offer my opinion and what I get in the end is you telling me that you just think I am condescending?

Then you accuse me of ranting...I don't actually rant...I am just offering my opinion. It is people here that seem to assume that anytime I let them know that they are wrong or incorrect or that I disagree with them that I have worked myself in to some sort of 'state' far be it from the truth.

I have found this forum vibrant, enlightening and educational. Indeed even some posts from yourself. Unfortunately not this time. I feel like I'm in After Hours!

Never posted there so I have no idea what you are talking about but I can only assume it is tragic.

Any way...I would much rather talk about building a huge set of pins/wheels for the OP than discuss how easily you get upset by me agreeing with you in a manner other than what you are accustomed to so how about you just ignore me and I get back to offering my worthless and condescending opinion on lower body hypertrophy and strength development.

Thanks for the critique on my posting style.

Brian?

Can we leave the bickering there and get back on topic please?

POSSY

If you really wanna add bulk to your legs consider doing Front Squats