My legs are weak and don't get stronger.. help!

mreik said:
Let's slow down for a bit, you've been on a ketogenic diet since you started your legs and are complaining about making slow progress? And you just started eating 5kkcal? Give it more time before you change everything up and use weapons that don't need to be utilized yet.
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That's the thing, though, I haven't made any significant gains for 1.5 years, it's always been a struggle to squat 135 ten times.

I tried to lift heavy the other day and could only do 185 twice and it felt like my eyes were going to explode out of their sockets. I can rep 185 ten times on the bench with ease, though... so it sucks.

LeiYunFat said:
So what are you planning now?

I think on your old routine you didn't have enough volume for the legs. Sure, it's a lot of exercises, but if you take out the lat stuff and rear delt stuff, that's only like 4 or 5 exercises for your legs.

I think your upper day is set up poorly. You might see better gains from taking all those lat and rear delt exercises on day 2 and putting them with day 1. So it would look more like this

bench
chin
shoulder press
row
shoulder raise
then your arm/pec fly circut
shrugs
ab work

Personally that's a lot of exercises and I wouldn't do so many. But that's just me, you said your recovery is good so there you go.

Your newer lower day looked okay. But your exercise order was off. And you need more unilateral work.
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That looks a lot better to me... my upper day was too easy I think, this will make my leg days less dreadful.

What else do you think I should do for unilateral work besides split squats? And do you think I balanced my hams/quads well enough?
 
I would look into Wave Loading. It always works wonders for me.
 
LeiYunFat said:
Yep. There are many other reasons, but I recommend them mostly because you don't have a squat rack.
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What are some of the other reasons?

I actually switched gyms, it has four squat racks, four bench presses, bumper plates... yeah it's much bigger and better. I started a structured beginner's routine with progressive loading being the key.

Here it is: These are just the work sets, I do warm up sets as well, MWF are workout days and I alternate each workout. I hope it works well.

Workout 1
Squats = 3 x 5
Bench = 3 x 5
Deadlift = 1 x 5
Dips = 3 X 8
Pendlay rows = 3 x 5
Glute Ham Raises 2 X 8 (progressively add weight and reps)
Calf Raises 3 X 15
Weighted Situps = 3 X 10
(On Fridays 2 sets of curls and lying tricep extensions)

Workout 2
Squats = 3 x 5
Overhead press = 3 x 5
Power clean = 3 x 5
Pullups = 3 X 8
Glute Ham Raises 3 X 8
Calf Raises 3 X 10
Weighted Situps = 3 X 10
 
Let us know how this goes.

And, SHIET, you have a GHR now? Damnit, when am I going to find a place with one? :mad:
 
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