Bob Smith, other BB Veterans of the Game

[Arnold73]

Fellas...I need some serious advice from you seriously knowledgable bros here. I want to know the most proficient way of gaining SIZE...muscle hypertrophy is the goal, and mainly in the lower body. Fuck strength as its nice to have, but I have gotten stronger in the gym before and size did not accompany it.
Mainly just a quick program of what you guys think is the best way to get some size on my lower body (Quads, especially glutes) as its much smaller than my upper body even though Ive paid attention to it doing squats and such over the years (maybe genetics or too much other activity with my legs?). Any advice would be MUCH appreciated.

 

[Bob Smith]

Squats and SLDL 3x per week. If your goal is to focus solely on your lower body, then you can cut back on upper body volume in order to maintain. I would focus on a modified 5x5 program for your quads, hams and calves, and then your traditional 3x8 program for upper body.

 

[Arnold73]

Bob, ive read your 5 times 5 program (cannot find the times key on my keyboard bro!) . Your program is very good and i had a couple of questions, first what does SLDL mean?
And it also seems a little like the 20 rep Squat program..is it similiar at all or is it better to keep the weights heavy enough where you can only pump out 5 reps on each set....max. Is that better for hypertrophy, and also how long should the rest periods be between sets to produce maximum growth, does it matter or should i rest as long as i want until i feel my strength is back?

 

[Arnold73]

STIFF LEG DEADLIFTS...right?

 

[Arnold73]

Would an abbreviated version of this program work well also, like lets say Monday and Thursdays, but using max weights on both days trying to increase the weight and/or repetitions each session?
Also Bob, why 5 reps?

 

[Bob Smith]

Would an abbreviated version of this program work well also, like lets say Monday and Thursdays, but using max weights on both days trying to increase the weight and/or repetitions each session?
Also Bob, why 5 reps?

SLDL is stiff-leg deadlift. Though I actually prefer semi-stiff leg deadlifts. Small difference of keeping a slight bend in your knees while doing them rather than the typical locked-knee version.

Why 5 reps? Cuz otherwise I would have to use both hands to count.

The 5x5 program was, as far as I know, originally written up by Bill Starr back in the 70s for football players. The version in my sticky is from JohnSmith, an Olympic-level strength coach. I would use 5x5 over a 20 rep squat program. I have heard of some people getting good results on the 20 rep program, but I find that many reps to be torture!

As for rest, not 1 minute and not 10 minutes. Somewhere in between. 2-4 minutes is sufficient. Rest enough time to be able to catch your breath and to feel ready to go for the next set.

 

[Arnold73]

Why 5 reps? Cuz otherwise I would have to use both hands to count.

Now I know, thanks!

Seriously though, I am going to give your program a bang when I get back from my trip. Thanks bro.

 

[Ramstein II]

Higher reps maybe?

I'd go with leg training twice a week with reps in the 10-20 range. Some people swear by higher reps on legs for size (not for strength). Volume should be in the 4-12 sets range for quads and 4-6 range for hams (takes into account hams synergistic use in pressing). Exercise selection is up to you. If size is your goal, then I suggest a variety of exercises to get as many different recruitment patterns as possible. E.g. program: Leg Extension 3x 15-20, Leg Press, 3x 12, Hack squat 3x 10, Seated leg curl 3x 15, lying leg curl 3x 10.

Of course squats and SLDL are good too. I offer the above as an alternative.

As a side note: Many here know that I injured my back about 6 mos. ago and had to give up squating. I also had to give up reps lower than 10. I was bummed about this, but have actually experienced growth in the quads from doing sets of 15-20 over the last 6 mos. I've always heard of many people swearing by higher rep sets for legs, but never really believed it. I do now.

 

[Arnold73]

I'd go with leg training twice a week with reps in the 10-20 range. Some people swear by higher reps on legs for size (not for strength). Volume should be in the 4-12 sets range for quads and 4-6 range for hams (takes into account hams synergistic use in pressing). Exercise selection is up to you. If size is your goal, then I suggest a variety of exercises to get as many different recruitment patterns as possible. E.g. program: Leg Extension 3x 15-20, Leg Press, 3x 12, Hack squat 3x 10, Seated leg curl 3x 15, lying leg curl 3x 10.

Of course squats and SLDL are good too. I offer the above as an alternative.

As a side note: Many here know that I injured my back about 6 mos. ago and had to give up squating. I also had to give up reps lower than 10. I was bummed about this, but have actually experienced growth in the quads from doing sets of 15-20 over the last 6 mos. I've always heard of many people swearing by higher rep sets for legs, but never really believed it. I do now.

Ramstein, I have heard people swear by higher reps also for size. But my question is though, do you think the people that are responding as well as you to the high reps is because you have done plenty of low rep heavy training previously and built up different muscle fibers. I dont know if that would have any relevence or not, just something ive observed over the years with people that could not train heavy anymore due to injurys but still maintain the size.
One guy I use to watch training growing up workin out at the Y use to squat 225 nice and slow for many reps and his legs were huge. He told me he didnt train heavy anymore due to previous football injurys over the years.