Time to grow legs

**hardgainer1** · 03-14-2007, 08:12 AM

Ok i have neglected leg growth long enough. If im looking for sheer size, would you say Squats for 8-10 reps (75% of max lift), leg extensions, and ham string curls all on one leg day plus calf excercises.

**dookses** · 03-14-2007, 12:36 PM

I'd add leg presses and deadlifts to that routine, but looks good aside from that.

Maybe some weighted lunges as well if you're not too tired at the end.

**MFT81** · 03-14-2007, 12:41 PM

split your ham/quad days

Stick with Leg Presses and then light squats to practice form. Once you have that down make squats a priority

Lunges will help develop strength as well.

Here is one of my fav quad workouts.

1. Squats 5x5 (For strength/power)
2. Leg Press 5x8-20 reps
3. Leg ext or front squats on smith 3x8-12
4 only one exercise for hams 4-5x8-14
5 two exercises for calves

**dookses** · 03-14-2007, 12:47 PM

MFT, can you explain front squats?

**MFT81** · 03-14-2007, 12:52 PM

sure bud.

http://www.youtube.com/watch?v=hv1byrccCeY

I do them on the smith machine so I dont have to balance the weight, you can also place your feet a bit farther forward so that you can go deeper and hit up glutes and hams more tooo.

If you try them prepare to be humbled, tough exercise.

**dookses** · 03-14-2007, 01:03 PM

Mmm. I'm totally hijacking this thread, but...

If I generally do Squats, Deadlifts, Leg Press, followed by more isolated movements like leg ext., seated leg curl, etc. Where should I add the front squats? Should I sub them in for regular squats or what?

**MFT81** · 03-14-2007, 01:24 PM

I wouldnt add it just add it to your aresenal of lifts for legs. alternate anything for front squats.

also I would keep Deadlifts on a back day unless you mean stiff leg deads/Romanian Deadlifts.

I keep it like this

Mon:Quads and Calves

Wens:Chest and Tris

Fri Back(with reg deadlifts) and Hamstrings

Sat: either shoulders and bis or just arms or whatever isnt sore and dosent conflict with schedule.

**dookses** · 03-14-2007, 01:25 PM

Ya. I typically alternate b/w stiff and romanian.

I just did legs yesterday but I'll keep the front squats in mind for next week.

**dookses** · 03-14-2007, 01:26 PM

back and hamstrings in one day sounds massive.

**MFT81** · 03-14-2007, 01:32 PM

Originally Posted by dookses

back and hamstrings in one day sounds massive.

Not really because if you do reg Power Lifting style Deads on back day your already hitting glutes and hams so its not much to end with like 3-4 hard sets of leg curls and then a lighter 3 sets of stiff legs or leg curls on a swiss ball.

Same thing as when people do Back and bis which I hate or quads hams and calves all in the same day.

give it a shot see what you think.....

I think weve officially hijacked this thread

**dookses** · 03-14-2007, 01:41 PM

Ya, that makes sense. I've never tried power lifting style deads though.

Just to further hijack the thread, and because I'm heading to the gym in about an hour and a half anyway for a back day. Whats your usual back workout?

I generally do 5 sets of wide grip pullups, followed by 5 sets of parallel grip pullups, followed by 5 sets of chinups, after that it generally varies but I like doing seated row and bent over row, maybe some back ext., too.

**MFT81** · 03-14-2007, 03:29 PM

1. Bar Bell row. 5x6-12 reps
2. Dumb Bell row 3x8-12
3. Close Grip Cable or machine row 3x8-12
4. Lat Pulldowns 5x6-12
5. Pullovers on Nat. machine or straight arm pullovers 3x8-12
6. Deadlift 3x5 with moderate weight

**Jason865** · 03-14-2007, 05:01 PM

Squats 5x6
Lunges 4x10
SLDL 4x8
gastrocnemius standing 4x12

Keep in mind: volume, intensity and frequency.

**bigger than you** · 03-14-2007, 05:04 PM

Originally Posted by hardgainer1

Ok i have neglected leg growth long enough. If im looking for sheer size, would you say Squats for 8-10 reps (75% of max lift), leg extensions, and ham string curls all on one leg day plus calf excercises.

I think you should first use both legs not one you might get better results that way

im so smart

**ebjack** · 03-14-2007, 05:10 PM

my bulking leg workout.

every monday:

squats 3x6
stiff leg DL 3x6
leg press 3x6
leg curl 3x6 (hams)
standing calf 3x6
seated calf 3x6

all are done to nearly exhaustion...add weight every week..even if only 5lbs

nice contribution, bigger than u(sarcasm)

**bigger than you** · 03-14-2007, 05:16 PM

Thank you I try you know

gotta hit those legs hard dude have no mercy

Originally Posted by ebjack

my bulking leg workout.

every monday:

squats 3x6
stiff leg DL 3x6
leg press 3x6
leg curl 3x6 (hams)
standing calf 3x6
seated calf 3x6

all are done to nearly exhaustion...add weight every week..even if only 5lbs

nice contribution, bigger than u(sarcasm)

**Mealticket** · 03-14-2007, 05:34 PM

If you've really neglected legs for as long as you say then just do your basic movements.
Squats, extensions, curls, sleds, hacks, ect.
No need to do front squats,lunges, or split your hams and quads up.
I do split days for quads and hams but I train legs 4x weekly.
You get in there and start training.
Simple basic moves and compound movements is all you need to get started for the first year.
Trust me...you're not going to have a problem getting sore from basic movements for the first year.

**ebjack** · 03-14-2007, 05:41 PM

Originally Posted by Mealticket

Trust me...you're not going to have a problem getting sore from basic movements for the first year.

forgot about the soreness.....oh my gawd!
squats will cripple you for a week...just in time to do them again

**Mealticket** · 03-14-2007, 05:46 PM

Originally Posted by ebjack

forgot about the soreness.....oh my gawd!
squats will cripple you for a week...just in time to do them again

very true

**hardgainer1** · 03-16-2007, 09:48 AM

thanks for all the help guys. I am focusing on legs big time this year, no more f'ing around time to grow up already and squat! Would you call a hack squat a ham string excercise?

**AntiSmallness** · 03-16-2007, 03:29 PM

Originally Posted by hardgainer1

thanks for all the help guys. I am focusing on legs big time this year, no more f'ing around time to grow up already and squat! Would you call a hack squat a ham string excercise?

Hack squat is a great overall leg exercise...primarily builds quads, but also a lot of glute work. Legs are a huge muscle and can handle a very high volume, IMO the most sets for any bodypart would be legs. I would say 12-16sets for quads, and 9-12 for hams. Hit em hard and once per week. You gotta love pain to build some great legs.

**ottomaddox** · 03-16-2007, 03:38 PM

I'll always remember this one leg workout for the rest of my life. The pain was horrible and I lived in a house with multiple stair cases. It was about the worst 10 days of my life. Gotta love training them wheels......

**AntiSmallness** · 03-16-2007, 03:42 PM

Originally Posted by ottomaddox

I'll always remember this one leg workout for the rest of my life. The pain was horrible and I lived in a house with multiple stair cases. It was about the worst 10 days of my life. Gotta love training them wheels......

or greatest 10 days of your life? haha, I love that feeling.

**ottomaddox** · 03-16-2007, 04:07 PM

Yeah I know what you mean.

Originally Posted by AntiSmallness

or greatest 10 days of your life? haha, I love that feeling.

**hardgainer1** · 03-16-2007, 08:43 PM

had a great leg workout yesterday, been limping so bad today LOVE the pain! I can barely make it up the stairs lol means i did good, thanks for the tips keep em coming, my legs are still lame

**Mealticket** · 03-17-2007, 01:35 AM

if you didnt puke your first workout, you're not going hard enough!
And yes, i'm completly serious!

**hardgainer1** · 03-19-2007, 11:25 AM

legs are STILL sore today lol. cant wait to tear em up again this week im going to try and get to puke level intensity this time

**Mealticket** · 03-19-2007, 11:01 PM

when i go STUPID hard and throw up or dry heave, i usually dont do it in peak condition.
Just when starting a new training regimn or coming off a small break, you know: body's just not use to it.
I'll squat extremly heavy and my HR gets to about 96% max, and then get sick anywhere from 5-10 minutes AFTER the really hard lift, nvr during.
Remember doing legs hard will tax your cardio system as much as your muscular.
Pick a weight that allows you to go to failure while reaching what you fell is your absolute max cardio capicity simotaneously.