Building leg mass

[dildoman]

Ive been training for 6 years now, my legs are in proportion to my upper body but I want to get them bigger than what they are...

Does anyone have any suggestions on how I may go about this?

[soulstealer]

Try my routine has been giving me great success its all the execution though

My quad training...

Leg extensions very light 3 sets of 10 (get the blood pumping)
Front squats 2 warmups then 3 sets
Hack Squats 1 warmup 3 sets
Leg press 1 warmup 3 sets
Unilater leg extensions 3 sets of 10 each leg no brakes
Leg extensions 3 sets to absolute failure 30 second brake between

Week 1 8-10 reps for working sets
Week 2 6-8 reps for working sets
Week 3 3-5 reps for working sets
Week 4 10+ reps for working sets

I do hamstrings with back...and calves with chest...all working sets are for positive failure except leg press you want go beyond failure to 1 forced rep using your hands..

[SMCengineer]

First and foremost heavy deep squats. It should be the main movement in your leg routine. Nothing builds leg mass like squats.

[RANA]

I do the basic stuff:
Squats
Reverse lunges
Hack squats
But I change my stance every work out (wide to close).
I also do leg ext and leg curls

[xlxBigSexyxlx]

squats
leg press
lunges
stiff leg deads

look into pushing a car. have a friend throw it in netrual and steer. u push it 50 yards or so, then switch up. burns like a mother, not to metion its great cardio

[PEWN]

I do the basic stuff:
Squats
Reverse lunges
Hack squats
But I change my stance every work out (wide to close).
I also do leg ext and leg curls

why do you change stance just curious...>

[RANA]

why do you change stance just curious...>

Hits different parts of the Quads (inner and outer), I do close stance (feet together) and wide stance (a little more than shoulder width apart).

[PEWN]

cool thanks ....

[Longball]

Just another vote for deep and heavy squats!

[ergo]

Leg press. In the manner described. For all those who say you have to squat, post a picture of your legs. I'm 45yo a classic ectomorph with bad genetics. Muscle knows stress created. Not what exercise you choose.

Due to my back injury and diagnosed tendonitis in both knees, I start my quadriceps training with the back pad of the leg press machine upright in the 90-degree position. This allows me to keep my back perfectly flat, and I can generate the most power from this angle. My feet are placed high and wide. I consider this to be my power position (“power stance”), utilizing not only my quadriceps but also my hamstrings, glutes and adductor muscles. I’m not trying to directly stress any particular area of the quadriceps. I want total area development. Remember, though, that leg pressing is primarily considered a quadriceps movement. I allow my knees to track outward toward my armpits when the weight is descending, while I keep my back flat against the pad. I want heavy weight and higher reps, the number of which decreases with weight increase, never going below 12 reps. For my last 2-3 sets, I place my feet lower and closer together on the platform. Doing so increases the difficulty of the exercise, so I adjust the weight downward, to be able to attain my desired rep range, usually 15-20 reps per set. Muscle responds to stress created, not sheer poundage. When the weight is decreased from 900 pounds to 700 pounds, it doesn’t mean that the exercise just got easier. My range of motion will be less with my feet closer and lower than when I am in my “ power stance.” I do not let my knees track over my feet. If you’re watching, it will appear to you that I’m doing a legal press. Understand that even though my training is adapted to my injuries, my legs have never looked better. One exercise, maximum effort, then rest for a week. An example of one of my workouts: On leg day, I think about the workout all day. I know that this bodybuilding day is going to be more painful and more hazardous to my gym longevity then any other workout day. From the time that I slide into that leg press until the last set, I become an aggressive animal, not willing to accept failure and believing that on this day I will set a personal best. For example, recently the first set that I was willing to count was 8 plates on each side for 37 reps. When I was done with the set, with my heart rate 150+, and my hands cramped from holding on to the ass pad of the machine to keep myself locked in nice and tight, I was Fu@#king pissed that I pussed out and did not go for 40, after coming so close! Then I did 9 plates for 25, 10 plates for 20, 11 and a nickel – 1000 lbs. even – for 2 sets of 12. Back down to 8 plates, feet lower, for 2 sets of 20 reps. Totals: 7 sets, 146 repetitions, not counting warm-ups, 3 to 5 minutes of rest between working (post-warm-up) sets; workout time 1 to 1.5 hours. When done, I thank God that I do not have to do that again for 7 days. This is an actual workout performed within the last six weeks. One exercise, maximum effort, then allow the quads to rest and repair for days. I usually alternate a heavy leg press workout, such as above, in one week, with a slightly lighter one the next week. The alternating one relies heavily on rest-pause technique. An example of a rest-pause workout: feet high and wide (power stance), eight plates per side after thoroughly warming up, five sets, each 15-20 reps, a slow, controlled negative, full range of motion, pause in the hole, a complete stop then drive it out, and repeat for each rep. I find that this alternation of weight-generated stress on the muscle with explosive (rest-pause-drive) stress on the quads stimulates growth and the development of more strength and endurance for the heavy workouts. I use this technique for other muscle groups, as well. I have done the same for clients whom I have trained, and it works very well. However, I am not an advocate of high-rep training for the upper body.
Calf and hamstring are worked separately, and seldom on quad day. Yes, I have competed many times in the past. I am a hard gainer who has learned through trial and error what is best for me. I also would emphasize that the weights and reps that I mention above are effective for me, but the principles will work for anyone! It is crucial not to get hung up with the ideas that a certain amount of weight promotes growth for anyone, and that a lesser amount is not effective. Strength depends on the individual. You may use three plates instead of eight, and generate the stress required to promote growth for you, at a particular stage in your development. It is the method, not the poundage, that matters. For example, you will get more benefit if you are able to warm up, then do three plates for forty, four plates for thirty, five plates for twenty, and six plates for two or three sets of 12 to 15, drop the weight to four or five plates, and finish with two sets of twenty, than if you do eight plates for five or more sets of 6 to 8 reps. I have trained with partners who insisted upon matching my weight levels, believing that otherwise they were not lifting heavy enough. In fact, unless they were at the same strength level as I was, they ended up (1) sacrificing form for poundage, (2) failing to reach their desired rep ranges, or (3) injuring themselve. Once again, the body only knows stress on the muscles, not how many pounds you put on the leg press machine. Your muscles can’t read the pound numbers on the plates. By the way, I do no cardio, and get shredded using only intense lifting, which elevates my metabolism, and strict dieting for at least 12 weeks pre-contest, with 6 to 8 meals per day, also raising my metabolism, and manipulation of only carb intake for fat loss.

[RANA]

Ergo, awesome read...I do some of the same stuff.
Your legs look amazing, Great job!!!!

[ergo]

Oh and I have 3 herniated disc from over 10 years ago, plus 3.5 years ago I broke my left knee cap in 2 places. When the cast came off after 7 weeks I had a 23" left leg. They are 27" in the photo. Even with my cast on I still worked my right leg with 1 legged leg press. I have high adductor inserts and high calfs, still I continuously get complements on my legs. Yes I tried squats and I was good at them. The only thing I gained was a very hard ass and 3 rurtured disc. Not anywhere near that photo and I was younger, but not smarter. Do not fall in to the hype you must squat for leg size. If your injured or can't perform them correctly or just plain hate them, remember muscle only knows stress created and if you read my last post you will understand why my wheels recieve so many unsolicited compliments. Oh, and I'm a broken man, but you wouldn't know it unless I told you.

[ergo]

6'0 tall, 220lb's in that photo. I started at 5' 11", 138Lb's long ago. Chest, back, shoulders, arms 6-12 rep range. For those with high calf inserts it can be nearly impossilbe to develope the gastroc. muscle focus on the soleus with seated calf raises go as high as 50 reps working your way down to the last 2 sets of 15-20 reps. Example 50 ( you should be crying at 20, but you tough it out) add weight 30 reps for 1 set, add weight 2 sets of 20 then add weight for final 2 sets of 15-20. The 1st 2 sets should take 3-5 minutes to complete. Slowly down, all the way up hold repeat. Tough it out! You have weak calfs and your sick and embarrassed by them! I often place a towel over my face at the end of a set because I'm grimacing so badly.

[dildoman]

Yea thanks Ill try some of theses techniques and workouts.

[qualityclrk1]

lol dildoman?

[soulstealer]

Ergo it is my firm belief that leg development isnt depending solely on squat as back development isnt dependent solely on deadlift but I'm here to tell you your body responds differently to squat and deadlift on a hormonal level as well as the type of stress applied to your skeletal muscular system in a different way than any other movement...

[Longball]

I believe what is meant by the squat workouts is that exercise is the best for involving the most leg muscles and thus it would rank as the best to develop mass. It does not imply that mass cannot be added in other ways. Your posts point out what you have had to do due to injuries. Your progress looks awesome and I commend you for it but I still believe the "best" overall exercise is the squat.

[green22]

just do the basics. if a particular exersise doent work for you, its ok, just find what works for your body. remember there is more than one way to skin a cat.

[SMCengineer]

I believe what is meant by the squat workouts is that exercise is the best for involving the most leg muscles and thus it would rank as the best to develop mass. It does not imply that mass cannot be added in other ways. Your posts point out what you have had to do due to injuries. Your progress looks awesome and I commend you for it but I still believe the "best" overall exercise is the squat.

Exactly, how I would have responded. No one is claiming that other leg exercises don't add mass, but squats are simply the best for all stages of development.

Just for the hell of it, here are a few pics of my legs from today. No where near your conditioning, but you asked to see them so here they are (oh and sorry about how ghostly I look):

[RANA]

Exactly, how I would have responded. No one is claiming that other leg exercises don't add mass, but squats are simply the best for all stages of development.

Just for the hell of it, here are a few pics of my legs from today. No where near your conditioning, but you asked to see them so here they are (oh and sorry about how ghostly I look):

Damn, nice size on your legs. They look much bigger them your upper body, am I wrong (you look like Tom plates)? I am not saying that in a bad way. P.S. how do you get your legs so white? LOL

[ergo]

Blome and Longball, First, Longball your leg development is fantastic. I know what they will look like if you correctly change your supplementation and nutrition and decide to slice them. Better than mine. I can see it in the shape, size and seperation that is apperant in the pics. I do feel that you should both say that squats are the best exercise for development for you so far. Longball I would hate to see what your legs would look like if you busted out 4-6 sets of 20-30 reps, 9-11 plates or more per side on the leg press. Don't knock it until you tried it. I used to bang out sets of squats, sets of 20 of 315, 405 for sets of 12 all deep and most of them outside the cage. I loved the endorphine rush of squating. The feel of the weight on my back, dropping deep, pushing, plates rattling, head up chest out, over and over again. Personal best 315 for 32 reps. If you tried to tell me not to squat I would tell you to go f&*k yourself *****! I have fully experiment with both leg pressing and squatting to the utmost degree and I'm a pro at expert form. I have put the same mentality into leg pressing as I did my squatting. Based upon that experiment I can conclude that leg pressing is superior to squating for leg development. Sure leg pressing is not a total body involvement lift like squats, but all you should truly be trying to stimulate are primarily the quads anyway! Have you truly taken leg pressing seriously? Tried to build up to 1000lb's or more for 15-20 reps 4-6 sets? Squats involve alot of ass, back and technique. Are you banging 405 for sets of 12 or more? Doubt it. I do think though that you could build up to 800lbs plus for sets of 12-20 on leg press. Yes, yes I know the physics involved does not equate to the amount of weight on the leg press as an exact amount you were able to press compared to a squat. No weight on the shoulder, back, no balance required. What do you think would be the response from your quadriceps? Plus your hamstrings and there is also activation of the glute muscles. Sure leg pressing is not as macho, I'll concede that. I'm sure that this is going to incite a riot with everyone who has bought into the theory that you have got to squat. Squats are tough and only the tough squat blah, blah, blah. Hey, I fell for it.

[ergo]

I'm sorry. Brome posted the pics. All the grats go to Blome on my previous post. He owns me now. Sorry Blome. Ergo

[IMBIGRU]

train like a powerlifter...!!! if you are weak at squats you will never get any size... find a powerlifter and do their trainning cycle... like 10x2 off a low box... then follow this up by Tom Platz deep squats... when you can do 600 for 10 good reps...your legs will be bigger then when you do 315 for 10 reps.... belive me..... most the pro bodybuilder that are known for big legs... started out doing some powerlifting or trainning with a powerlifter... The reasone that powerlifters dont has as huge of legs is that they dont do enough reps.... but lots have some pretty huge legs!! but you need to do the 10x2 at a heavy weight and then do 3 sets of 15 to 20 super deep squats at the end with lighter weight... also deadlift off a 4 inch block... not stiff leg.... squats will put about 90% of the mass you need on your legs ... you will need to do some shaping excersizes... and extra hamstring stuff

[IMBIGRU]

i read the guy talking about the leg press... and I have a trouble getting a pump from leg press because My legs have go so strong from quatting... like I have to carrier weight over for hrs and use all the weight in the gym and I still haveto do 20 or 30 reps with that.... I feel like im getting more work in my hip flexors and glutes and my abs get in the way... am I doing something wrong? I squat over 800 and have did it in competition so I dont know... also I think hacksquats hurt my knees... I do need to do leg press and stuff/... cause some times my back gets tiered before my legs squatting

[SMCengineer]

I'm sorry. Brome posted the pics. All the grats go to Blome on my previous post. He owns me now. Sorry Blome. Ergo

Haha, it's cool man, I fully understand what your saying about leg presses and obviously, just from looking at your legs i can tell they work.

[SMCengineer]

Damn, nice size on your legs. They look much bigger them your upper body, am I wrong (you look like Tom plates)? I am not saying that in a bad way. P.S. how do you get your legs so white? LOL

Rana, you hit the nail on the head. My upper body is very undeveloped compared to my lower body. For the past eight weeks I haven't worked out my legs in an attempt to allow my upper body to catch up and so far it hasn't. As for the Tom Platz reference, thanks, but I'm no where near that stage of development (I wish). And living in NY makes it easy to have legs this white.

[Longball]

Blome and Longball, First, Longball your leg development is fantastic. I know what they will look like if you correctly change your supplementation and nutrition and decide to slice them. Better than mine. I can see it in the shape, size and seperation that is apperant in the pics. I do feel that you should both say that squats are the best exercise for development for you so far. Longball I would hate to see what your legs would look like if you busted out 4-6 sets of 20-30 reps, 9-11 plates or more per side on the leg press. Don't knock it until you tried it. I used to bang out sets of squats, sets of 20 of 315, 405 for sets of 12 all deep and most of them outside the cage. I loved the endorphine rush of squating. The feel of the weight on my back, dropping deep, pushing, plates rattling, head up chest out, over and over again. Personal best 315 for 32 reps. If you tried to tell me not to squat I would tell you to go f&*k yourself *****! I have fully experiment with both leg pressing and squatting to the utmost degree and I'm a pro at expert form. I have put the same mentality into leg pressing as I did my squatting. Based upon that experiment I can conclude that leg pressing is superior to squating for leg development. Sure leg pressing is not a total body involvement lift like squats, but all you should truly be trying to stimulate are primarily the quads anyway! Have you truly taken leg pressing seriously? Tried to build up to 1000lb's or more for 15-20 reps 4-6 sets? Squats involve alot of ass, back and technique. Are you banging 405 for sets of 12 or more? Doubt it. I do think though that you could build up to 800lbs plus for sets of 12-20 on leg press. Yes, yes I know the physics involved does not equate to the amount of weight on the leg press as an exact amount you were able to press compared to a squat. No weight on the shoulder, back, no balance required. What do you think would be the response from your quadriceps? Plus your hamstrings and there is also activation of the glute muscles. Sure leg pressing is not as macho, I'll concede that. I'm sure that this is going to incite a riot with everyone who has bought into the theory that you have got to squat. Squats are tough and only the tough squat blah, blah, blah. Hey, I fell for it.

well to be honest my last squat working sets were 20, 20, 15, 15 ass to the floor. While I am not at 9 plates, I am doing what I can to get there.

[angelripper]

I think what everone is foregeting to mention is that squats make your whole body bigger,knot just your legs.Its weird because when my squat weight goes up it seems my bench goes up automaticly.You can build up your legs with iso movment and smith stuff but i think good old fashion back squats are key to making you strong as a bull.Besides i think the only reason people keep asking about squatting alternatives is because squatting hurts and it makes you feel like shit and their hard to do.Go to any jam pack gym and you wont see to many people squatting.SO I SAY SQUAT TILL YOU PUKE.

[IamtheChitt]

Squats...... A love-hate relationship.

[Ajc330]

lol dildoman?

haha i'm glad someone else saw that too

this thread is awesome BTW, and i want to thank ergo for posting all that knowledge very interesting read

blome your legs are huge and are inspiring, and i too, am very white from NY

ergo your legs are amazing as well and i may just think about hitting up leg press for a whole quad workout and seeing how it goes

[MASTER]

My advice, stop wasting time here and get your ass to the squat rack! Seriously though, 3 sets of leg extension, 3 sets of leg curls to warm up, then 2 warm up sets and 3 or 4 heavy sets of squats, followed by some stiff legged deadlifts to hammer those hams, makes a good lower back workout too.