Legs

[tsr183]

What are your guys suggestions for bringing up less than sub par sized legs. I have neglected them and always seemed to never miss an upper body workout. I have read several things from alot of squats, to training them 3 times a week. Just looking for some sound advice...Thank You!

[BigBuck6]

Full squats with light weight if need be, none of that half range stuff. Also, use other compound movements such as stiff legs, presses, hacks, etc. I've worked them twice a week for 2 years or so and have gotten great results but I only suggest squatting once a week. Try a lighter higher rep day and a heavier lower rep day switching exercises back and forth. In order to build a solid set of wheels stay just short of seeing your last meal throughout the entire workout.

[tbody66]

Full squats with light weight if need be, none of that half range stuff. Also, use other compound movements such as stiff legs, presses, hacks, etc. I've worked them twice a week for 2 years or so and have gotten great results but I only suggest squatting once a week. Try a lighter higher rep day and a heavier lower rep day switching exercises back and forth. In order to build a solid set of wheels stay just short of seeing your last meal throughout the entire workout.

I like this, the squat should be with your feet shoulder width apart with your toes pointed out just slightly, always have your hip go below your knee and don't lock out at the top, stay about two inches short of lockout, work with rep ranges of 15-20 for three sets after warm up. Nothing will build the hamstrings like stiff legged deadlifts, this is also going to be a relatively light weight, the key to making sure this is about the legs and not the back is 1: keep the legs stiff, normally very close together, heels almost touching, and 2: control the weight up and down while keeping the abs tight, when you lower the weight push your butt back as far as you can to get a full stretch on the hamstring. Again this would be your first leg workout of the week, hit calf raises after the other two exercises or even superset them with your stiff legged deadlifts. I would recommend your second workout of the week be the lighter one and would avoid pressing movements altogether, I would suggest a triple superset of extensions/curls/toe presses, three sets 21 reps, no rest from set to set to set, make sure you have three days between leg workouts, IMO.

Do this and your legs will grow.

[l2elapse]

Super Squats really made my legs grow

[Stephen73ta]

Yeah when you feel like you can't do anymore, push it and take it to the next level. It's good to have a spotter on squats just in case you collapse!

[Flix]

Once I started doing leg presses with a narrow stance the sweep on my quads started getting much larger. I still do squats, but with lower reps and leg presses in the 15-20 rep range.

[tsr183]

Flix Im assuming because all the tension is emphasized on the quads at that point right?

[Flix]

Yea tsr183, the leg press for me feels like the emphasis is placed almost entirely on the quads with less hamstring and glutes then squatting.

[Cheetah]

Yea tsr183, the leg press for me feels like the emphasis is placed almost entirely on the quads with less hamstring and glutes then squatting.

Agreed
but if your legs are sub standard, dont skip hams calfs - hit it all hard and heavy

[Cheetah]

Yea tsr183, the leg press for me feels like the emphasis is placed almost entirely on the quads with less hamstring and glutes then squatting.

Agreed
but if your legs are sub standard, don't skip hams calfs - hit it all hard and heavy

[Flix]

Yea, I agree Cheetah sorry if my post made it sound like someone should ignore the rest of their legs.

[green22]

squat, every week. stop skipping them!!!! and do them right. Nothing looks more silly than guys with muscular upper bodies and stick legs.....

[mastablasta7]

squat, every week. stop skipping them!!!! and do them right. Nothing looks more silly than guys with muscular upper bodies and stick legs.....

Agreed, anyone with big legs will tell you that squats are king. Not doing squats on leg day is like not doing bench on chest day.

[tsr183]

Thanks alot for the advice guys Im gonna use it!

[l2elapse]

squats is the king of exercises..no doubt

[tsr183]

My better leg workout with your guys advice, and alot better pump as well. Thanks again guys!

[tbody66]

Good to hear, post some pics and keep us up to date on your progress.

[A010011000111]

Squat, stiff leg dead lift, leg press, hammy curls, standing calf raises, then seated calf raises (in this order). if your a real pimp, do a set of powercleans about 3mins after this wkout, then you wont be able to shit the next morning without your entire ass being on fire!

[tbody66]

I personally wouldn't do SLDL's and hamstring curls on squat day, I'd stick with the SLDL and only one of the calf exercises, then throw the other two in on another leg day. Or at least hit calves once or twice more during the week, with at least a day in between.