Grow legs grow....

[Blade]

Like Rick I stray away from the PRRS on legs and I get better results and less issues with my knees. I tend to switch it up when either going for volume of reps or depth in weight. Today I trained quads only which for me splitting the legs into separate days is ideal for me. So I went into a heavy mode by starting out light and working my way up the sled.

I ended up with 8 sets of Leg presses starting with 4 plates for 20 reps up to 20 plates for 6 reps. I finished with 5 sets of single leg quad extensions which were much lighter repping 12-15. My pants are still tight on me, lol

[garrett88]

Thanks blade.
Nice back dbl biceps zack!! Looking good man.
I have the same question about FD/FS.
I want to run a 2 week cycle of that, however if Eric has a guideline for how long you should run PRRS for before trying FDFS I would most def. Like to hear.

[zack]

Dec 7, 2010 17:46:46 GMT -5 garrett88 said:

Thanks blade.
Nice back dbl biceps zack!! Looking good man.
I have the same question about FD/FS.
I want to run a 2 week cycle of that, however if Eric has a guideline for how long you should run PRRS for before trying FDFS I would most def. Like to hear.

Thanks man! Yea I'm interested as well. What blade is following is very similar to what my old trainer has me doing except he'd do a none liner periodization split or me to follow. I did have noticeable strength gains and set some pr using it. He'd have me do 8 sets of squats every ither week and and then finish with. Couple isolation movements like blades split. He also have me deadlifting every other week as well.

[littlebear]

why we don't have this kind of trainers in belgium

[hossjob]

My legs are stubborn as well, but in the last couple of years Eric and I have been able to attack them and MAKE them respond. I am literally sore for almost an entire week after I train legs. My overall volume goes up a bit on legs and Eric really hammers me on Rep Range week.

A couple of things i've done that I think help are that I take a couple of my warm-up sets almost to failure on legs and I also make sure my ROM is very VERY good. I GO DEEP on all leg movements. I also strive to increase weight and reps, all things I'm sure you probably do. However, I am VERY methodical about my rep speed on every exercise making sure the mind muscle connection is PERFECT.

My suggestion would be to do your squats first and on power week...do 2-3 sets of 4-6 reps on squats then another 2 sets of 6-8 reps and from there on out keep your rep range on power day at 6-8 reps.

[zack]

Dec 9, 2010 19:48:56 GMT -5 hossjob said:

My legs are stubborn as well, but in the last couple of years Eric and I have been able to attack them and MAKE them respond. I am literally sore for almost an entire week after I train legs. My overall volume goes up a bit on legs and Eric really hammers me on Rep Range week.

A couple of things i've done that I think help are that I take a couple of my warm-up sets almost to failure on legs and I also make sure my ROM is very VERY good. I GO DEEP on all leg movements. I also strive to increase weight and reps, all things I'm sure you probably do. However, I am VERY methodical about my rep speed on every exercise making sure the mind muscle connection is PERFECT.

My suggestion would be to do your squats first and on power week...do 2-3 sets of 4-6 reps on squats then another 2 sets of 6-8 reps and from there on out keep your rep range on power day at 6-8 reps.

Ok so 6-8 reps on all the other exercises with a 4/0/x tempo? And the same amount of reps? Thank man

[garrett88]

Thanks Hoss. Good tips!!
I trained legs today for a power day. I used a slightly higher volume this week for all workouts.
Which equates to 8 worksets for quads as opposed to 6. It really hurt me. I could barely train hams after.
Squats were first - 100kg x 8,6,6
Smith lunge 60kg x 6,6 (ouch)
Leg presses 11 plates x 6,6,6 (knees to chest)
The higher volume workouts don't really feel great for me. Especially for legs because I struggle to maintain intensity. Especially mental intensity. I don't know if it's a good trade off or to stick the lower volume and be able to feel I give every rep of every set my absaloute all. I like to leave feeling like a did everything I could. Not like I ended sloppy because my body was uncapable of finishing the last few exercises with absolute intensity.

[garrett88]

All of those sets were taken to positive failure FYI

[Blade]

Dec 10, 2010 5:44:23 GMT -5 garrett88 said:

Thanks Hoss. Good tips!!
I trained legs today for a power day. I used a slightly higher volume this week for all workouts.
Which equates to 8 worksets for quads as opposed to 6. It really hurt me. I could barely train hams after.
Squats were first - 100kg x 8,6,6
Smith lunge 60kg x 6,6 (ouch)
Leg presses 11 plates x 6,6,6 (knees to chest)
The higher volume workouts don't really feel great for me. Especially for legs because I struggle to maintain intensity. Especially mental intensity. I don't know if it's a good trade off or to stick the lower volume and be able to feel I give every rep of every set my absaloute all. I like to leave feeling like a did everything I could. Not like I ended sloppy because my body was uncapable of finishing the last few exercises with absolute intensity.

That's why I split my leg days to a quad/calf - ham/calf workout. generally I have 1-2 days off between each

[garrett88]

What are ppls thoughts on increasing the intensity opposed to volume on leg day.
Such as rest pause, x reps, stage reps, dropsets etc?