please critique my leg work out for putting on mass

[matt50]

i am 5'10 162 lbs with little to no body fat....i used to run but am looking to put on lbs ....my upper body is cut but my lower body is skinny and lacking to say the least lol.... well i do legs once a week.

squats-
10 x 135 ( warm up)
10 x 185
8 x 225
6 x 245

lunges- (just started adding these to my work out)
10 x 65
8 x 95
6 x 105

box squats
8 x 135
6 x 155
4 x 185

laying on stomach hamstring curls
10 x 90
8 x 100
6 x 110

seated leg extensions
10 x 105
8 x 115
6 x 135

standing calf raise
15 x 160
15 x 200
15 x 240

i rotate every other week box squats with leg press and usually would put leg press at the end of the work out where i would do

leg press at 45 degree angle
8 x 290
6 x 380
4 x 450

btw no excercise am i maxed out in terms of being able to do, but it keeps my heart rate up and i am pretty worn out by the end.... feel free to critique me because i would like to put on the weight natty and could use some education on building lower body mass...thank you

Matt

[matt50]

no one?

[Superhuman]

If you want to put on mass, do squats every workout. If you have a power-rack @ your gym then do it there. make sure you use very good form and have a good spotter. Start going a lot heavier, too. You should be honestly struggling with the last rep when you're squatting - to the point where you're not sure if you're gonna get it. The reason I say use a powerrack is because IMO it's 100% safe if you use the safety bars. After squats, do leg extension heavy, then... aww hell I'll write you my workout suggestion:

WARMUP:
5min Low Intensity on Stationary Bike

SQUAT:
1x15 (warmup)
1x12 (medium weight)
2x8 (heavier weight)
2x6 (heavest weight you can handle)

Leg Extensions:
4x8 (nice and slow w/heavier weight, squeeze @ end of each rep)

Leg Curls:
4x8 (nice and slow heavier weight, squeeze @ end of each rep)

Leg Press:
2x10 (medium weight) go nice and slow
2x25 (light weight) go fast and burnout

Calf Extensions
2x6 (VERY HEAVY but controlled)
2x15 (Medium Weight, but still controlled)

[Superhuman]

Don't even bother doing lunges unless your cutting up IMO. I have women do lunges when they tell me they want to "tone" .

Shoot for adding 10lbs onto your squat each leg workout. So if you hit 245lbs for 6 reps on your last 2 set this next workout then plan on hitting 255lbs for 6 the workout after that.

[briansauras]

This is what I do.......
Squats
12x135
8x275
6x315
4x405
Hack Squats
8x540
6x630
4x720
Leg Ext
failure x190
failure x210
failure x230
Leg Curl
8x130
6x150
4x170
Seated Calf Raise
12x45
8x90
6x135
4x225
Donkey/Standing Calf Raise
8x220
6x240
4x260

[matt50]

thank you guys...i'll cut lunges out of my work out...should i add deadlifts to this work out or are heavy squats fine?

[briansauras]

thank you guys...i'll cut lunges out of my work out...should i add deadlifts to this work out or are heavy squats fine?

i do deads on back day.

[Superhuman]

i do deads on leg day right after squats

[Superhuman]

i'm gonna do legs today and its gonna look like this:

WARMUP:
Bike 5 min

SQUAT:
1x16 135lbs
1x12 225lbs
1x12 315lbs
1x10 405lbs
1x8 495lbs
1x6 585lbs

DEADLIFTS:
1x12 135lbs
1x12 225lbs
1x10 275lbs
1x8 315lbs
1x8 365lbs
1x6 405lbs

Leg Extensions:
2x12 260lbs
2x8 290lbs

Leg Curls:
1x12 115lbs
1x10 130lbs
1x8 145lbs
1x6 160lbs

Leg Press:
2x25 360lbs (burnout)

Seated Calfs:
2x12 270lbs
2x6 360lbs

Standin Donkey Calfs:
2x12 200lbs
2x6 250lbs

[matt50]

well today i did legs till i practically threw up just like everyone said to do....here is what i did....i tried to keep the tempo up and trained with one of my friends...here's what i did

squat
15x 135 warmup
12x 185 medium weight
8x 225 heavy
8x 225
6x 265 heaviest i can do
6x 265 heaviest i can do

Leg extension all nice and slow
8x 105
8x 120
8x 120
8x 135

leg curls nice and slow
8x 100
8x110
8x 100
8x 100

Leg Press
10x 410 medium weight
10x 410 medium weight
25x 180 light weight fast
25x 180 light weight fast

Calf raises
6x 260 very heavy, controlled
6x 300 very heavy, controlled
15x 240 medium weight
15x 240 medium weight

let me know what you guys think....i do deads on back day so they are not here

[angelripper]

Try Some 20 Rep Squats.

[Kale]

i am 5'10 162 lbs with little to no body fat....i used to run but am looking to put on lbs ....my upper body is cut but my lower body is skinny and lacking to say the least lol.... well i do legs once a week.

squats-
10 x 135 ( warm up)
10 x 185
8 x 225
6 x 245

lunges- (just started adding these to my work out)
10 x 65
8 x 95
6 x 105

box squats
8 x 135
6 x 155
4 x 185

laying on stomach hamstring curls
10 x 90
8 x 100
6 x 110

seated leg extensions
10 x 105
8 x 115
6 x 135

standing calf raise
15 x 160
15 x 200
15 x 240

i rotate every other week box squats with leg press and usually would put leg press at the end of the work out where i would do

leg press at 45 degree angle
8 x 290
6 x 380
4 x 450

btw no excercise am i maxed out in terms of being able to do, but it keeps my heart rate up and i am pretty worn out by the end.... feel free to critique me because i would like to put on the weight natty and could use some education on building lower body mass...thank you

Matt

Why not ? You should be

[matt50]

Why not ? You should be

last week i did as much as i could and will continue each week now.