Reps & gaining muscle

[raymond3]

I am currently doing 5x5 rep scheme now but have a question about squats and deads. My legs are as big as I want them (I know, I know, people find it hard to believe), but no seriously my legs/glutes have always been on the larger side and I have never had a problem gaining muscle there.

With that said, my pants are tighter(leg/glute area) and its pretty much all muscle. Now I like doing squats and romainian deads, and know the importance of them, so I dont want to stop doing them completely. My question is, to maintain them, or even if I lost a little muscle there, what would be the best rep scheme to use(besides eating) to just keep it tight there? Im thinking the 5x5 will be too much and grow my legs even more, but then Im not sure if 12-15 reps are good either, can someone give me some good advice?

[gobbla]

if you don't want to get any bigger do exactly what you're doing right now. no extra food, no extra weight.

your genetics play the biggest role in how well any individual bodypart responds to training.

[Canadian_Bacon]

You probably want to just shoot for increased neuromuscular efficency and maximal strength. This means heavy loads/intensities without much volume.

For some ideas you could check out the articles at elitefts or any of the pure strength training programs written by CT or CW.

[raymond3]

Right but I just switched to 5x5, so my legs being big, I am not looking for them to grow anymore, or much more. I guess what Im asking is to maintain, or even if I lost a little, what would be better (not to gain muscle)...the 5x5, or maybe like 3 sets of 12-15 for maitenence(keeping it tight)

[raymond3]

So Canadian, you are saying that I should maybe do 5x5 with the squats and deads, and this will not increase size compared to say 3 sets of 15?

[DKing]

I would stick in the lower rep bracket and just drop the sets down. 3 sets of 5 type of thing. Also reduce the frequency you hit your legs.

Danny

[Canadian_Bacon]

DKing, what about him following a WS type approach w/o the accessory work? IE maximal effort day and a speed day. That way he could probably work on getting stronger in those lifts w/o much hypertrophy.

I am no expert which is why I am asking.

[DKing]

Enough volume and an increased frequency is going to create some hypertrophy, so doing two days a week of leg lifting would be a bad idea. If maximal strength isn't a concer I would avoid it.

Danny

[Newlife]

Let's see a picture of these huge ass legs that you don't want to get any bigger.

I think when you cut, you will surprised...

[raymond3]

Okay, well I didnt say they were huge, probably small compared to some, but they aint chicken legs either , impossible due to genetics.

With that said, I am doing a routine like this:

Workout A

Rows
Bench
romanian deads
chins

Workout B

Squats
Rows
shoulder press
weighted dips

Basically I do A-mon, B-wed, A-Fri,,,then the following week the opposite- B,A,B...

Dking or anyone, should I just skip squats if it so happens to fall on 2 days (ie Mon and Fri),and just hit them once a week, or do what you said (3 sets of 5, instead of 5x5)and still do them the two days...or should I just do them 1 time a week and only do 3 sets instead of 5? Thanks guys.

[DKing]

Try keeping the split the same and just doing the 3x5 approach instead of the 5x5 and see how that works for you.

Danny

[raymond3]

Ok Thanks Danny...appreciate it..one last thing, should I just do 3x5 for squats only, or do you think for the rom deads as well?

[DKing]

Both.

Edit - Do both unless you feel the hamstrings and low back could still use some growth unlike the quads. Typically this is the case so you might want to keep the volume a bit higher.

Danny

[raymond3]

Yeah I was thinking that, my quads are somewhat bigger than my hams and lower back...so I will keep the 5x5 on the deads, but only do 3x5 on squats...thanks again D, much appreciated.