But some guys can log hour after hour of squats and deadlifts and still not see gains in the size of their quads or hammies. For answers, we spoke with Nick Clayton, M. Consistent change is essential to maintaining consistent growth—especially for gym rats. The fix: Use techniques like giant sets, dropsets, extended sets, supersets , pyramids, and varied rest periods to make every workout different from the previous one. Recover for a week. And then go heavy with reps, [and then] 5 sets of reps. And then cycle back through.
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2. You haven’t built the strength yet
Sure, you might be able to point to your quads and hamstrings, but what about your soleus or gastrocnemius? Get a breakdown of your leg muscles, including why it's important to give each of them attention in the gym. Hamilton is making a point about how so many Americans are letting their leg muscles—and therefore their bodies—turn to mush. That's what's happening to your leg muscles when you're sitting. As he speaks, I flashback to a job I had at a digital agency. I showed up on my first day of work in the New York City office to find half the staff standing at their computers. Because they didn't have chairs.
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