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  1. #1
    Registered User X3R4VY's Avatar
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    Question Imbalanced legs and weak upper body

    I am heavy guy, I weigh around 155 kg (340 lbs) and am 192 cm tall (6'3.59). I am a beginner with around 4-5 months of non consecutive experience. My quads are super strong, but my hamstrings and other muscles are all relatively weak compared to my quads. For quads I can do 340 kg (750 lbs) in the leg press for 12 or more reps before even reaching failure, I could even up the weight if I want but am afraid of injury due to having bad knees and 340 kg seem to hit them nice. But when it comes to all other muscles am super weak especially my upper body. For hamstrings I cant curl anything more than 30 kg without them cramping and feeling strange snaps behind the knee, lunges are a struggle too. I also struggle with squats I believe because other supporting muscles cant keep up to balance me. In upper body I bench 40 kg (88 lbs) max and other muscles are weak as well, which is expected for a beginner. How can I balance my body especially my legs. Should I do compound exercises or isolate the weak muscles only?.
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  2. #2
    Registered User safcpaul's Avatar
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    Main thing is eating in a deficit to get down to a normal weight. Follow a proven novice program that hits everything and any perceived imbalances will disappear. Youre going to struggle with exercises like lunges as you're carrying alot of excess weight. You'll get better as you lose weight and also get better at the movement
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    Registered User lsiberian's Avatar
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    The numbers on machines are pretty much useless to compare to each other even two different hamstring curl machines can have completely different weights that challenge you.

    Sounds like you are going to snap city on machines. Maybe it's time to try Squats and deadlifts for legs. Start with body weight and progress to goblet and then once you have 45lbs on goblet then use the bar.

    Lunges with 120lbs strapped on my back sounds crazy.
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  4. #4
    on probation weiss1967's Avatar
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    Originally Posted by X3R4VY View Post
    I am heavy guy, I weigh around 155 kg (340 lbs) and am 192 cm tall (6'3.59). I am a beginner with around 4-5 months of non consecutive experience. My quads are super strong, but my hamstrings and other muscles are all relatively weak compared to my quads. For quads I can do 340 kg (750 lbs) in the leg press for 12 or more reps before even reaching failure, I could even up the weight if I want but am afraid of injury due to having bad knees and 340 kg seem to hit them nice. But when it comes to all other muscles am super weak especially my upper body. For hamstrings I cant curl anything more than 30 kg without them cramping and feeling strange snaps behind the knee, lunges are a struggle too. I also struggle with squats I believe because other supporting muscles cant keep up to balance me. In upper body I bench 40 kg (88 lbs) max and other muscles are weak as well, which is expected for a beginner. How can I balance my body especially my legs. Should I do compound exercises or isolate the weak muscles only?.
    Whatever you believe is out of balance might be simply your perception, or error in the way you measure. Perhaps you don't press deep enough. Maybe you need to get used to bench to show your real strength. Things like that.
    If you stick to a professionally made program, and pay equal attention to all muscle groups, there is no room for developing imbalance. Whatever real imbalance you have, will be sunken into oblivion, background noise, from the sheer monstrous growth of all muscle groups
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  5. #5
    The Grammar Nazi BG5150's Avatar
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    Start doing SLDLs and good mornings for those pesky hamstrings.
    --There are no stupid questions, just stupid people.

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    --The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms). The form bicep [sic], although common even in professional contexts, is considered incorrect. (from Wikipedia)
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