Cant add size to my quads

[zadok]

I am currently on a test/EQ cycle and have been doing the 5x5 squatting program, twice a week. i warm up with 5x5 of lighter weights, incrementing each time. i apply the same principal to the heavy sets, using a spotter for the heaviest, last set. I do deadlifting by the same principal.
One of the leg days i squat only and then do another body part. on the other day i also do heavy leg presses, extensions, hamstring curls and heavy romanian deadlifts. I know the 5x5 principal is supposed to be applied 3 times per week, but i really do not have time for this.
Since i have been doing the 5x5 i have gained heaps of strength, but little or no size. It is getting a bit frustrating now cause now my legs are starting to lag my upper body. any thoughts?

Zadok

 

[Grizzly]

I'm not a professional 5X5'er like Freddy or John. However, I think you misunderstand it(but maybe it's really just me). 5X5 is not a "principle" like, say, Joe Weider's peak contraction principle. 5X5, as found on this board, is an actual workout program. The whole thing. Not just using the set/rep scheme of 5X5.

Personally, I like to use the 5X5 set/rep scheme because I find that the fifth set is just a serious bitch and I think that is probably a good thing. WRT your actual workout, I'd say I see a glaring problem in your leg workouts. One is squats only(that's good) and the other is 27 exercises(that was an exageration ).

My advice is to ditch the sled, the extensions and the curls. Maybe keep the first day as squat only, though good mornings might be a good addition. The second day would be squats and RDL. This is what I think would be a good idea given the information you have.

Also, very important, do you squat all the way down? I mean, literally, all the way down, not to parallel or slightly above or 1/4 of the way or any of the crap I see all the time. All the way.

 

[Bob Smith]

First, eat more.

Second, it doesnt sound like you are actually following the 5x5 program as written. As AnimalMass has said in some other threads, more advanced (read squatting >2x bodyweight) can drop to squatting twice a week. But even during your workouts it doesnt sound like you are actually following the program. You should drop the leg presses and extensions immediately.

Also, only one of the squat workouts each week is with increasing weights and the other is using the same weight for all 5 sets. So redo your program to follow that.

 

[AnimalMass]

The guys have given you good advice. I wish I knew a bit more about your split. I know you are in really good shape from your pics. Could you post your bodyweight and what you are squatting (all the way down to the bottom)?

Then post your specific split.

We'll go from there.

Matt

 

[zadok]

Ok,

Firstly i know i am eating enough cause i have been around long enough to know that is important. Also the rest of me is growing very well. secondly i am squatting ALL the way down. i learned long ago that squatting like a bitch is no use.
What is the leg press and leg extensions good for then, or are they pretty much useless excersises in all respects?

I am 220lb, here is my split. I am by no means an expert so if you know what you're talking about feel free to pull it apart. i am always partial to advice.

Mon: benchpress and triceps
Tues: Deadlifts, shoulders
Wed:Squat, biceps, calves
Thurs:Chest
Fri: Deadlifts calves
Sat:Squat, legpress/leg extensions, RDL's, hamstring curls
Sun:Back, calves

Some stats:

When i squat i i work up in weight, both workouts, go up in 10kg (22lb) increments, from 160kg (352lb) to 200kg (440lb) (double my body weight) i usually have a spotter on the last set and do more than 5 if i can.

Deadlifts: 5x5, work up in weight, last set up to 220kg (484lb)

Bench: also 5x5, work up in weight, last set 315lb (also spotter on last set)

Thanks for your input. Hope this helps you to you give me some more advice

 

[kenneth]

Ok,

Firstly i know i am eating enough cause i have been around long enough to know that is important. Also the rest of me is growing very well. secondly i am squatting ALL the way down. i learned long ago that squatting like a bitch is no use.
What is the leg press and leg extensions good for then, or are they pretty much useless excersises in all respects?

I am 220lb, here is my split. I am by no means an expert so if you know what you're talking about feel free to pull it apart. i am always partial to advice.

Mon: benchpress and triceps
Tues: Deadlifts, shoulders
Wed:Squat, biceps, calves
Thurs:Chest
Fri: Deadlifts calves
Sat:Squat, legpress/leg extensions, RDL's, hamstring curls
Sun:Back, calves

Some stats:

When i squat i i work up in weight, both workouts, go up in 10kg (22lb) increments, from 160kg (352lb) to 200kg (440lb) (double my body weight) i usually have a spotter on the last set and do more than 5 if i can.

Deadlifts: 5x5, work up in weight, last set up to 220kg (484lb)

Bench: also 5x5, work up in weight, last set 315lb (also spotter on last set)

Thanks for your input. Hope this helps you to you give me some more advice

no day off, at all?!

 

[AnimalMass]

zadok,

Well let me say this first....One, you are in great shape. Two, your are strong. So anything I say about yur program needs ot be taken with a grain of salt.

However, in saying that, I can't believe you never take an off day? That's just crazy. Have you thought about running a 4-5 day split where every muscle group get's hit twice per week?

How long have you been training like this? WHen did your best size and strength gains come?

Matt

 

[zadok]

zadok,

Well let me say this first....One, you are in great shape. Two, your are strong. So anything I say about yur program needs ot be taken with a grain of salt.

However, in saying that, I can't believe you never take an off day? That's just crazy. Have you thought about running a 4-5 day split where every muscle group get's hit twice per week?

How long have you been training like this? WHen did your best size and strength gains come?

Matt

Well, i was always gonna cop flak for training every day. i started doing it because i wanted to do at least 4-5 sets for each body part, at least once a week. however after reading a bit on these boards i know this is not the best. However i have been too lazy to reconstruct my workout. Doing 4-5 sets/body part is uneccessary isnt it? Im sure there are good splits in the stickys, but if you got time, can you elaborate on the 4-5 day split you were talking about? I have been training like this for 2 years, have made my best gains in this time, although that is prob mor attributed to the juice than just intelligent training.
Anyway, back to leg training. So i should only squat and RDL? nothing else?
Something i only very recently found out is that i am not pushing up with my heels enough. the reason for this is that i lean too far forward, because i am not flexible enough to lean back further. but that should be easily fixed with some stretching which i have started.

Zadok

 

[Grizzly]

I'll add more later, but I'd just like to advise you to stretch your calves. You would be amazed at how much that helps squatting correctly. I know I was.

 

[kenneth]

I am currently on a test/EQ cycle and have been doing the 5x5 squatting program, twice a week. i warm up with 5x5 of lighter weights, incrementing each time. i apply the same principal to the heavy sets, using a spotter for the heaviest, last set. I do deadlifting by the same principal.
One of the leg days i squat only and then do another body part. on the other day i also do heavy leg presses, extensions, hamstring curls and heavy romanian deadlifts. I know the 5x5 principal is supposed to be applied 3 times per week, but i really do not have time for this.
Since i have been doing the 5x5 i have gained heaps of strength, but little or no size. It is getting a bit frustrating now cause now my legs are starting to lag my upper body. any thoughts?

Zadok

i'm confused as to why you said you don't have time to do the 5x5, 3 days a week but yet you lift every day of the week? what did i misunderstand? sorry, just trying to figure it out.

 

[kenneth]

I'll add more later, but I'd just like to advise you to stretch your calves. You would be amazed at how much that helps squatting correctly. I know I was.

i am going to have to try that, i have a weak ass squat and i have the same problem with leaning forward even when i try my hardest not to.

 

[zadok]

i'm confused as to why you said you don't have time to do the 5x5, 3 days a week but yet you lift every day of the week? what did i misunderstand? sorry, just trying to figure it out.

Fair enough, i should have explained it better. when i squat i am that buggered afterwards, it takes me a good 20min or so to recover from feeling lightheaded/sick. so by the time i feel better and start another bodypart i have sometimed kinda lost it, and dont do that body part justice. Also i have a limited time i can spend in the gym due to other commitments. However i think it is time for a change and i am open to suggestions.

Zadok

 

[Ramstein II]

Hip squater?

Look, squats aren't always the best exercise for your quads around the knee depending on where your center of gravity is and how you squat. Some people get little quad action compared to their butt and upper/inner thigh. Front squats or "bodybuilder squats", even lunges and leg press can be used to hit the quads more.

 

[Juggernauttx]

Phil Hernon told me he got his leg size by squatting 3 times a week. His pic below makes me wanna go under the squat rack right now!