ShapeFit.com

emerson · Joined: 21 Jul 2008 Posts: 11

Hi new to the forum and need some help. Im 16 and will be 17 soon and im around 167cm and weigh 61kg.

I play football(soccer) and want to get my legs bigger and stronger. I currently do squats, lunges and workout my hamstrings 2 times a week. I do squats with a wide and narrow stance and after doing this for a while my quads are really only getting defined and not much bigger.

So if anyone could help with how much i should lift, reps and how many times a week i should work on it, it would be appreciated. Thanks

Emerson

swanso5 · Posted: Tue Jul 22, 2008 3:52 am Post subject:

well actually your training loks alright for a chnage with you young soccer players so you're problem is probably dietary...your probably doing endless endurance running which a - isn't making any fitter and b - is using valuable muscle growing cal's...how often do you train a week...leg curls are no good...

emerson · Joined: 21 Jul 2008 Posts: 11

well if your talking about soccer i train twice a week and play on sundays... if its working out i do legs 2 times a week and other days work on different things

swanso5 · Posted: Wed Jul 23, 2008 6:27 am Post subject:

cut training to 3/week and search the waterbury method by chad waterbury...if you're in season then train 2/week with a modified plan to simply maintain your strength cos you won't increase it with all the running

emerson · Joined: 21 Jul 2008 Posts: 11

Thanks for the help mate.. so should i do legs one day chest another and arms

swanso5 · Posted: Wed Jul 23, 2008 7:08 am Post subject:

no, all in one day...look that prgram up