Thread: 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?.

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

Originally Posted by X3R4VY

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