Leg Workout

[LawMan018]

Okay I've been following a new workout program this week and I'm loving it, however... The Leg Program doesn't seem like it's going to challenge me enough... I have thin legs to begin with and I want as much stress put on them as possible... My current leg workout is as such, squats, leg extensions, hamstring curl, and something else which isn't too stressful... Now I like the first two, squats and Leg Extensions, but I want mass so I was thinking of substituting the last two for either SLDL, or regular deadlifts, and Lunges... What do you guys think? I want to pack as much mass on them as possible...

[kaberle_15]

I like the squats and the leg extensions keep those in like you said, lunges would be a good addition, leg press could be a good addition. You can change squat techniques (front squats, box squats, smith squats...) to get more variety in there. Leg curls for hamstrings are good like you said but what are you doing for calves? Get some seated or standing calf raises in there too.

[sonnygll]

I don't like leg curls and extensions myself. Deadlift variations, glute ham raise and goodmornings are great for hams. If you really want to isolate the quads, I think barbell hack squats are vastly superior to extensions.

The reason anyone has skinny legs is this. Look at most peoples splits. There is one day called "legs" everything from the waist down happens that 1 day. The upper body has 4 days. It is true the lower body is less complex and has a whole assload of overlap (sorry couldn't resist the pun). But really, 4 days to 1? That can result in nothing but chicken legs.

[Sir Lifts-a-lot]

psssssssssssssstttt... come here.... hey you.... psssssssssssst. I hear you want some serious legs.... Do swole cat's workout! You will get ur ass kicked by em!

[kaberle_15]

The reason anyone has skinny legs is this. Look at most peoples splits. There is one day called "legs" everything from the waist down happens that 1 day. The upper body has 4 days. It is true the lower body is less complex and has a whole assload of overlap (sorry couldn't resist the pun). But really, 4 days to 1? That can result in nothing but chicken legs.

Your biggest muscles are located below your waist and once you are done training them they need the longest time to recover, longer than smaller muscles in your upper body. Some people do not do quads, hams and calves in one single day and do decide to split them up with upper body muscles in their workouts. A lot of pro bodybuilders do only have one leg day in their split and they dont have chicken legs. The secret behind growing bigger legs is hitting them hard while using good form, giving them enough time to rest and eating to grow.

[LawMan018]

I like the squats and the leg extensions keep those in like you said, lunges would be a good addition, leg press could be a good addition. You can change squat techniques (front squats, box squats, smith squats...) to get more variety in there. Leg curls for hamstrings are good like you said but what are you doing for calves? Get some seated or standing calf raises in there too.

I got my calf routine in there don't worry, I was just wondering what I should do for upper legs, and thanks for the responses... For calves I plan on doing Standing, Sitting, and perhaps Donkey raises as well

[BigJames]

The SWOLE CAT Leg Routine:

If you want a change, or are looking for something new for legs, this one has never failed to add some size to the legs of those that I have "prescribed" this to. You will notice that after doing this for a month or two, your regular squat poundages will have increased a great deal, and so has your leg size! Make sure your diet/pwo offerings address your efforts in the gym, or nothing will work.


Try this:

1) Leg extensions - 4 to 5 sets of 15-20. Nice and slow and controlled, not heavy to put pressure on the knee. This is to thoroughly warm up/pre-fatigue the quads, not injure/stress the knees w/an open chain movement. (many make this mistake)

2) Hamstring curls - 4 to 5 sets of 15-20 using the same tempo as the extensions. Squeeze at the top, and don't lock out at the bottom. Try to flex the toes "down" at the top of the movement, you should feel the hams tighten even MORE.

You will want to superset the above. So do one set of quads, then move quickly and do the hams. That is one complete set. Rest about 2 mins, then repeat, and do this for all 4-5 sets.

Then the real work. You will do 4-5 sets of 20 rep squats. A bit wider than shoulder width, toes straight ahead w/perhaps a "slight" pointing of them outward, but not too far, it tweaks the knee. You want to use a weight that you can do about 15 reps with using a 3/2 tempo, and the last 5 should really tax you mentally but not too much physically. These are NOT rest paused. If you have to stop during the last 5 for more than 2 seconds before you do another rep, it's too heavy. You should just "want" to quit at 15, but you should be able to stick it out and hit 20. The 3/2 tempo is 3 seconds down, and 2 up w/a "slight" exlposion, but not that fast as exploding too fast is not recommended nor good for the knees. Do NOT lock out on the top, thus taking the stress off of the quads, and go ALL THE WAY down parallel when you descend. (No further than that, the ass to floor saying is b.s., you will wreck your knees)

You can use a smith machine for this to really concentrate on hitting the quads and hams at the bottom of the movement. Always, always push through your HEELS.............

4-5 sets of those and you should be cooked. Stretch after this, don't forget to. The next day you will be sore, but the day AFTER that, you will simply want to kill me.

After about a month or so of this (1 of these workouts per week, or every 6th day) you will notice your regular squat max or regular working poundages have increased quite well!! Make sure you are eating well of course and your diet/pwo offerings address your goals.

Best of luck!
~SC~

[sonnygll]

Well good genetics can make up for a lot. Good genetics aside, unless your leg day is 2 hours or more I don't see how you can get enough sets in to keep it even with upper body in a 5 day split. I've seen plenty of people do just as many sets for arms as legs. And their arms already got worked with chest and back, and again with shoulders too. I just think splitting the legs up or working everything twice a week with less sets per session is better.

From what I have noticed the week spot for most average guys is legs. Maybe that's just where I work out though.

[Sir Lifts-a-lot]

The SWOLE CAT Leg Routine:

If you want a change, or are looking for something new for legs, this one has never failed to add some size to the legs of those that I have "prescribed" this to. You will notice that after doing this for a month or two, your regular squat poundages will have increased a great deal, and so has your leg size! Make sure your diet/pwo offerings address your efforts in the gym, or nothing will work.


Try this:

1) Leg extensions - 4 to 5 sets of 15-20. Nice and slow and controlled, not heavy to put pressure on the knee. This is to thoroughly warm up/pre-fatigue the quads, not injure/stress the knees w/an open chain movement. (many make this mistake)

2) Hamstring curls - 4 to 5 sets of 15-20 using the same tempo as the extensions. Squeeze at the top, and don't lock out at the bottom. Try to flex the toes "down" at the top of the movement, you should feel the hams tighten even MORE.

You will want to superset the above. So do one set of quads, then move quickly and do the hams. That is one complete set. Rest about 2 mins, then repeat, and do this for all 4-5 sets.

Then the real work. You will do 4-5 sets of 20 rep squats. A bit wider than shoulder width, toes straight ahead w/perhaps a "slight" pointing of them outward, but not too far, it tweaks the knee. You want to use a weight that you can do about 15 reps with using a 3/2 tempo, and the last 5 should really tax you mentally but not too much physically. These are NOT rest paused. If you have to stop during the last 5 for more than 2 seconds before you do another rep, it's too heavy. You should just "want" to quit at 15, but you should be able to stick it out and hit 20. The 3/2 tempo is 3 seconds down, and 2 up w/a "slight" exlposion, but not that fast as exploding too fast is not recommended nor good for the knees. Do NOT lock out on the top, thus taking the stress off of the quads, and go ALL THE WAY down parallel when you descend. (No further than that, the ass to floor saying is b.s., you will wreck your knees)

You can use a smith machine for this to really concentrate on hitting the quads and hams at the bottom of the movement. Always, always push through your HEELS.............

4-5 sets of those and you should be cooked. Stretch after this, don't forget to. The next day you will be sore, but the day AFTER that, you will simply want to kill me.

After about a month or so of this (1 of these workouts per week, or every 6th day) you will notice your regular squat max or regular working poundages have increased quite well!! Make sure you are eating well of course and your diet/pwo offerings address your goals.

Best of luck!
~SC~

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