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ok my rugby season is getting ready to start and i need bigger thighs!!! i look like a little puss in my shorts. please give me some advise on a good workout. thanks
This is my workout:
Leg ext. 10 reps 4 sets
Leg curl 6 reps 4 sets
Squats 6 reps 4 sets
i also run a mile under 7:20
and ride 15 miles on the bike all after sets
then do calves 15 reps 4 sets (usually to failure)
A little info about yourself would help people to answer your question... most of the info needed can be done by filling out your profile in the user cp.
i'm 18 yrs old 170 lbs 6'1 been working out for 3 yrs
Ok. Your biggest issue is your height. As you may or may not know the taller you are the harder it is too make you thick - you have long muscles. So, if size is your goal, you can't fuck around - you need to train for hypertrophy and eat a lot. At 170 pounds and active my guess is you are a hardgainer which just makes it all more important. At 6'1" you aren't the tallest kid in class - but you have a good height to build on.
For starters, cardio is good to do but you must work it into your BMR and adjust your caloric needs for growth. You need to be sure to at least once or twice a week get your calories up to at least 3500. But always shoot for over 3000.
Your workout is not for growth - it is for strength training... and even for that it honestly sucks. The order is off - you want to start with your compound movements first. The lifts that will be the most taxing on your muscles and CNS. And incorporate movements that give you a heavy load - machines do not. Also because of the quadriceps muscle type hypertrophy training requires more reps - hams need lower (more fast twitch fibers) so we will work them seperatly as well... to finish up.
Do this:
Squats, 4 sets, 8-10 reps, RI = 90 seconds
[S-1]Leg Lifts, 2 sets, 10-12 reps
[S-2]Hack Squats, 2 sets 12-15 reps
(RI between supersets = 120 seconds)
Quad Ext, 2 sets, 20 reps, RI = 60 seconds
Hamstring Ext, 3 sets, 6-8 reps, RI = 90 seconds
[S-X] denotes a superset performed with no rest interval (RI), NO REST.
This will give your legs a reason to grow. You need to do this with full intensity and plenty of calories.
Here is my leg routine
Squats 3 sets of 4-6 reps
Box Squats or Leg Press 3 sets of 4-6 reps
STiff Legged Deadlifts 3 sets of 4-6 reps
Leg Curls 1-2 sets of 4-6 reps
Calf Raises 2-3 sets of 4-6 reps
I'm 6'2" and for my height I have thick legs, of course in some ways they still look like bird legs compared to some.
Leg routine
Squats 2 warm-up sets
4 sets 8,8,6,4 reps
leg extensions
3 sets 8-12 reps
leg curls(hamstring)
4 sets of 8-12 reps
calves raises
4 sets of 12-15 reps
touch-ups during the week
leg press
4 sets 8,6,6,4 reps
lunges
4 sets of 8-10 reps
guys i really appreciate all the responses and especially warrior man i'm going to put your workout in affect today! What you wrote was just what I was looking for, thanks.
Looks like warrior laid out a pretty good workout, but what are leg lifts?
i don't know can someone help me out
LOL - Sorry, I had the military runnin' through my head - I meant to type Leg Press - ooops...
newguy2003, Got your PM - if you need to substitute the hack squat you can easily do it with a Smith Machine by keeping your legs close and forward (not a postition that would be possible with free weight. If you do not have access to a smith machine you could do it against a wall with a Swiss ball while holding dumbells...
The point of the writing the hack squats is to pare up the superset with two heavy leg exercises that target different areas. Leg Press for the Upper Quads, Glutes, and Hamstrings; the Hack Squat for lower vastus tear drops of the Quadriceps and take some tension of supporting muscles like the Hams and Glutes to finish up by fully exhausting the Quadriceps.
Hopefully this explanation helps you to change exercises to fit your evalable equipment or for change in monotony...
Good to see another rugger in the mix.
Squats (not on a smith maching)
1x10 wrm up and 4-5x8 heavy
STL DL's 4x8-10
Hack SQ 3x8
Leg Curls 3x12
Leg Extenson 3x12
Then some calves and you should be done for. It takes about an hour or so to finish. Also make sure you work out your abs and lower back. This has a lot to do with how strong your squat will be.
Good luck.,
thanks guys