My legs SUCK! WEAK!

[Columbus]

Need some asistance on a solid mass leg routine.......I enjoy (sorta) doing the 5x5 for squats to start then trying to add 5lbs each week. I also like the dbell deads for hammys....our leg press is horrible, but we do have a decent hack squat machine.....would you keep the 5x5, go higher rep 8-10, sets, etc?

Thanks!

[JC2007]

Need some asistance on a solid mass leg routine.......I enjoy (sorta) doing the 5x5 for squats to start then trying to add 5lbs each week. I also like the dbell deads for hammys....our leg press is horrible, but we do have a decent hack squat machine.....would you keep the 5x5, go higher rep 8-10, sets, etc?

Thanks!

Ass to floor squats. Lots of them. Switch up the stance each set too.

Try higher reps for the lower sets. As in 8-15.

I like to drop my last set down and do a 20-rep set ATF.

[spywizard]

do you want to be stronger,or grow larger more defined muscle??? that will dictate the workout you do..

[D9S0M]

Keep Doin 5x5

[Columbus]

Leg extensions to warm up your quads: 5(sets) x 20(reps)

squats: 5 sets of high reps. 15,12,12,12,10

HACK CLOSE FEET SQUAT: 5 sets of 12-30 reps

5 sets of leg curls.
3 SETS DBELL DEADS

[JohnboyF]

Leg extensions to warm up your quads: 5(sets) x 20(reps)

squats: 5 sets of high reps. 15,12,12,12,10

HACK CLOSE FEET SQUAT: 5 sets of 12-30 reps

5 sets of leg curls.
3 SETS DBELL DEADS

your wasting time with soo much warm up sets... 5 sets warming up?? way too much

[TR'05]

If you want stronger legs, the only route which worked for me was heavy squats. 4 sets. 12-15 (warmup) - 8 reps - 6 reps - max set 3-5 reps. Up in wight every set/ increasing every 2 weeks or so.

Heavy stiff legged deads for the hams same set/rep breakdown.

Leg PRess- same deal.

High rep/moderate weight got me nowhere.

[Columbus]

Leg extensions to warm up your quads: 3(sets) x 20(reps)

squats: 5 sets of high reps. 12,10,8,8,6

HACK CLOSE FEET SQUAT: 5 sets of 12-30 reps

5 sets of leg curls.
3 SETS DBELL DEADS

this better?

[Mealticket]

All you guys need to ride the bike for @ least 10 minutes before doing heavy squats.
There's no better way to warm up your knee and that joint than to ride and get the blood flowing.
Then do some warm up's
If i don't really feel like going super heavy on squats i'll do them last in my routine, but either way i usually get 2 sets of 10-12 reps each on extension and leg cur for starters.
If i do squats i go straight to 3 plates a side to get my form down, then to 4 and max out @ 5. good luck
down 24lbs in 6 weeks, pics of my wheels
I'm not a body builder but f you want tree trunks you squat. Period

I can't remember the last time i did the same leg routine in the gym. Changing it up is all about growing, but very few people train legs hard enough to where they've rechaed a plataue, people just don't have the dedication to hit um hard.
My leg routine always differs but i always get the bread and butter in. Squats and deads, allthough i train hamstrings on a different day then quads. I don't have leg day, i have quad day and hammy day
Whats the one machine that no one ever has to wait on....the squat rack.

[TR'05]

Go low rep on everything. You only need one warmup set.

Heavy leg extensions are a great way to build up your quads. Hit up one warm up set and follow it up by three sets of HEAVY extensions.

The squats look better.

HEavy hack squats. 30 reps is "spinning your wheels" if you want to put on strength. Another good exercise is front squats (i.e. bar in front accross shoulders)- I find it killer for quads.

Just do four sets of heavy stiff legged deads. I'd say still to much volume. You've got 21 sets up there. I like to shoot for around 16 heavy sets..only one warm up.

[Columbus]

Go low rep on everything. You only need one warmup set.

Heavy leg extensions are a great way to build up your quads. Hit up one warm up set and follow it up by three sets of HEAVY extensions.

The squats look better.

HEavy hack squats. 30 reps is "spinning your wheels" if you want to put on strength. Another good exercise is front squats (i.e. bar in front accross shoulders)- I find it killer for quads.

Just do four sets of heavy stiff legged deads. I'd say still to much volume. You've got 21 sets up there. I like to shoot for around 16 heavy sets..only one warm up.

do me a favor and edit it to your liking.........

[JohnboyF]

when do u train calves?

[Mealticket]

Go low rep on everything. You only need one warmup set.

Heavy leg extensions are a great way to build up your quads. Hit up one warm up set and follow it up by three sets of HEAVY extensions.

The squats look better.

HEavy hack squats. 30 reps is "spinning your wheels" if you want to put on strength. Another good exercise is front squats (i.e. bar in front accross shoulders)- I find it killer for quads.

Just do four sets of heavy stiff legged deads. I'd say still to much volume. You've got 21 sets up there. I like to shoot for around 16 heavy sets..only one warm up.

Heavy extensions don't build the quad as much as seperate it and define it and build your tear drop, not to mention there's not another leg exercise that's harder on your conective tissue and acl, be carefull on doing HEAVY extensions, better to lighten the load and extend your rep range out to 12-15

[audis4]

I don't have huge legs by any means but I can lift a decent amount. I would get I*B*D's or narks or Fez's take on it but I do:

1 warmup set on squats
4 working sets (heavy lower reps)

3 heavy working sets on leg press

3 sets on calf raise

2-3 sets lying leg curls (hammys)

3 sets seated leg curl

My legs are usually dying at the end.

[TR'05]

Mealticket,

Thanks for the info, bro. In my original post I meant build the teardrop. As for the info on the ACL and connective tissue, that is good to know.

C', here is what I have been doing:

Squats:

Warmup: 12-15
Set 1: ~80% 6-8
Set 2: ~85% 6
Set 3: ~95-100% 4-5

Stiff Leg Deads:
Set 1: 8
Set 2: 6
Set 3: 6
Set 4: 4-6

Leg Extensions (I normalls will do hacks or front squats but set/rep will stay the same)

Set 1: 10
Set 2: 8
Set 3: 6
Set 4: 4 DROP SET to about half of what I had on then rep out

CALF RAISES
-I've always had big strong calves so I stick to the high rep/volume for them
-10-10-20s.
3 sets on the standing calf maching.
10 reps on leg/10 reps other leg/20 reps both Repeated.

I am always cashed hard at the end of this workout.

[Columbus]

Mealticket,

Thanks for the info, bro. In my original post I meant build the teardrop. As for the info on the ACL and connective tissue, that is good to know.

C', here is what I have been doing:

Squats:

Warmup: 12-15
Set 1: ~80% 6-8
Set 2: ~85% 6
Set 3: ~95-100% 4-5

Stiff Leg Deads:
Set 1: 8
Set 2: 6
Set 3: 6
Set 4: 4-6

Leg Extensions (I normalls will do hacks or front squats but set/rep will stay the same)

Set 1: 10
Set 2: 8
Set 3: 6
Set 4: 4 DROP SET to about half of what I had on then rep out

CALF RAISES
-I've always had big strong calves so I stick to the high rep/volume for them
-10-10-20s.
3 sets on the standing calf maching.
10 reps on leg/10 reps other leg/20 reps both Repeated.

I am always cashed hard at the end of this workout.

i like that.....little more volume though...curls,.....hacks

[IBdmfkr]

Run through one of my leg routines that I have posted and get back with me after 3months.

[UberSteroids]

Run through one of my leg routines that I have posted and get back with me after 3months.

No joke!

[TR'05]

bump for Columbuss.....please delete your new thread

[Columbus]

LOL.....TR - I forgot I asked this question.......you follow me around like a little puppy....lol......

[TR'05]

you're getting hard to avoid, C.

[TR'05]

Ill redirect you to post #17

[Doc.Sust]

i like that.....little more volume though...curls,.....hacks

the volume is fine, maybe some hamstrings work, forget hack squats.

hig reps doesnt bulid strength, it build size when trained to failure or close to failure. the 5x5 will get you stronger as oposed to putting on size by using 3 sets ten reps. for strength, keep reps on the core lifts to 5 - 6 reps and on auxillarly lifts like leg culrs and exten keep to 10 -12 reps. no sets of 20 or 30 reps, what the hell is that going to do for your strength or size? just burn yourself out. i dont know where you get your info from

[SVTMuscle*]

Front squats
hack squats
stiff leg deads
extensions/curls
lunges

That'll keep you sore for a while

[Columbus]

6-8 i think is best for mass, no?

[Doc.Sust]

6-8 i think is best for mass, no?

no, i answered this before, i am not doing it again, if you dont believe me , start another thread and annoy the piss out of everyone again

[ebjack]

lets talk about NCAA upsets or oats.....something

[Doc.Sust]

lets talk about NCAA upsets or oats.....something

you are right. anything else would be better than this

[TR'05]

The NCAA has been short on upsets this year....oats it is.

I have started going premeal- 30 mins before workout- of a half cup of oats, scoop of protein powder, mixed in with raw egg whites. It is surpringly tasty with Elite Toffee flavor.

[ebjack]

i like oats

[SMAN12b]

I like cake!

[JohnboyF]

cake is good.. Sman how was the carrote cake?

[SMAN12b]

OMG the carrot cake is soooo rich and sweet. I have to eat it sitting on the toilet....lolol It just goes right through.....LOLOL

[JohnboyF]

lol was there pineapples in it???

you better have saved me a piece!

[boostedevo8]

ummm pizza anyone??

lol

[Columbus]

ummm pizza anyone??

lol

in

[Snrf]

in

[boostedevo8]

i 2nd that.....

[Columbus]

me too............

[boostedevo8]

lol why dont you post in the thread that your good old friend doc posted....hehehe