Tired of looking like crap need help please

[Reed]

Leg routine looks like this

Squats: 3 sets 6-12 reps increase weight with each set

Leg Extensions: 3 sets 6-12 reps increase weight with each set

Leg Curls: 3 sets 6-12 reps increase weight with each set

Lunges: 3 sets 8-12 reps with 30lb dumbells

Seated calf raises: 3 sets 8-12 reps with as much weight as I can.

Well I can see why, not alot of "mass" building exercises in there

try this

pre- exhaust on leg extension 4 sets 12-15 reps

squats 4 sets 6-12 reps

leg press 3 sets 8-15 reps

stiff-leg deads- 4 sets 10-20 reps

laying leg curl 4 sets 10-20 reps

leg press calve raises

seated calve raises

I actually add one more exercise with quads like hacks and another for hamstrings but I take some type of intra-workout drink with me as well. But start with this first. Go heavy, to failure and beyond, a lot of training with legs is mental w/ going to failure. I like to take a wider stance being taller in squats so I can go real deep and it helps w/ my inside quads development that i need to work on......

I like rest pause sets along w/ forced reps on the leg press where I'll put my hands on my knees to buck out just that last few, as well as forced reps and partials on the laying leg curl. You gotta literally give your self hell where you feel like you are about to pass out and need a cold shower. Balls to the wall my friend.

Just my .02 cents

[beatango2008]

Well I can see why, not alot of "mass" building exercises in there

try this

pre- exhaust on leg extension 4 sets 12-15 reps

squats 4 sets 6-12 reps

leg press 3 sets 8-15 reps

stiff-leg deads- 4 sets 10-20 reps

laying leg curl 4 sets 10-20 reps

leg press calve raises

seated calve raises

I actually add one more exercise with quads like hacks and another for hamstrings but I take some type of intra-workout drink with me as well. But start with this first. Go heavy, to failure and beyond, a lot of training with legs is mental w/ going to failure. I like to take a wider stance being taller in squats so I can go real deep and it helps w/ my inside quads development that i need to work on......

I like rest pause sets along w/ forced reps on the leg press where I'll put my hands on my knees to buck out just that last few, as well as forced reps and partials on the laying leg curl. You gotta literally give your self hell where you feel like you are about to pass out and need a cold shower. Balls to the wall my friend.

Just my .02 cents

looks good, but I cant do the Leg press machine because it hurts my back, I had a herniated disc, same goes for the stiff legged dead lifts.

[Reed]

looks good, but I cant do the Leg press machine because it hurts my back, I had a herniated disc, same goes for the stiff legged dead lifts.

hmm how do you accomplish squats?

Well add hack squats and do another hamstring exercise. Stiff dead lifts are the king of hamstring exercises so you're missing out big time. I can tell the reason your legs are not growing is cause you have one exercise for mass in there, squats. Leg extensions will not build mass. Try Hack squats or something on a power squat machine. Do laying leg curls, then single leg curls. There is a lot that could be done but I think you get the idea of what I am trying to say. You need more power movements in there.

[beatango2008]

hmm how do you accomplish squats?

Well add hack squats and do another hamstring exercise. Stiff dead lifts are the king of hamstring exercises so you're missing out big time. I can tell the reason your legs are not growing is cause you have one exercise for mass in there, squats. Leg extensions will not build mass. Try Hack squats or something on a power squat machine. Do laying leg curls, then single leg curls. There is a lot that could be done but I think you get the idea of what I am trying to say. You need more power movements in there.

thanks bro, yea squats are hard on my disc also, noticed yesterday my back started to act up. Cant go to heavy on them I guess. But thanks for all the useful tips, I will definlently incorperate them into my workout.

[Reed]

thanks bro, yea squats are hard on my disc also, noticed yesterday my back started to act up. Cant go to heavy on them I guess. But thanks for all the useful tips, I will definlently incorperate them into my workout.

No problem my man. Just look into different exercises that will help you along. Start reading into different training protocols for your whole body. You'll get there no doubt. And you SHOULD be very proud of your progress. Its obvious you have put work in. Its taken me a while and a lot work to get where i am and still am not satisfied. Didn't take one year or two years, its a life long journey.

Most of the top physiques we idolize today have take 10+ years to create so don't give yourself a hard time, you doing the right things and will definitely get there if you TRULY want it....

Good luck