Quote (Darkloopxx @ 1 Jan 2010 16:50)
Actually the legs are growing too. They measured a solid 27.7 inches which is a huge improvement considering that they measured 26.5inches a few months ago. Honestly I might need some tips on diet that you used CMburns to gain all that mass. Just some general ideas or suggestions that worked for you.
This is Max OT routine I am following right now.
Leg Press set 3 reps 4 to 6
Squats 2 4 to 6
Leg Curls 2 6
Stiff Leg Dead Lifts 2 6
Calves
Standing Machine Calf Raises 2 6 to 8
Seated Calf Raises 2 6 to 8
Ouch. You're not looking to compete in any lifting event if I remember right, so I would up the reps to 10-12 (I know it sounds "omg first year of working out" but you need a bit more reps for your lower body if you want mass) and the sets to 4-5.
Think of leg press as a touch up after your squat. Squat first, always. I would throw out stiff leg dead lifts and replace them by lunges, and on back days add in lowerback extensions after your deadlift. Also take the time to analyze your legs (or any body part for that matter) and work on your weakest spot earlier in your routine.
As for diet, you remember when you were a newbie and got into a supplement store and told the guy "I WANNA GROW BIG" and he gave you weight gainers? I don't know if you're taking that kind of supp, but don't. It got me chubby more than muscly.
My diet was fairly simple, 2 grams of protein per pound of bodyweight, high carbs in the morning and high carbs before workout, lean meats at night and excellent vitamin supplements. Of course the goal was to eat more calories than I spent (not 50 billion more but still a bit more)
Also I don't know your opinions on this, but creatine for about 3 months straight gave me a nice kickstart to mass gain. At your size I was considering something like M1T but waited until about 260lbs
EDIT: Oh and don't be scared to pile up the weights for your calves.
This post was edited by CMBurns on Jan 1 2010 04:55pm