Increase Leg SIZE ?

[djmikecollins]

I am 220 lb, 5'11. 14% BF.

Legs size seems to be lacking. I have heard conflicting things about Leg Workouts.

Things I have read say High Reps in Legs others say Heavy Weights. So I would like to hear some actual opinions one which is best.

[BigBuck6]

I always tell people fiber distribution is different on everyone meaning some people respond better to low reps and other better with high reps. I personally use a combination and have 27.5" legs. If you don't squat...start.

[awesome1]

here's mine- legs are a little bit different than upper body. I do around 10 reps for legs compared to around 8 for upper. Squats and sumo dead lifts are your friends and dont forget to hit calves hard. Ive increased my legs significantly lately doing those things.

[frank784]

I can say to build mass I do sumo deads, hack squats, and leg press....I have noticed that hack squats and leg presses with different rep tempos are starting to give me great definition as well. Best of luck.

[jypoll]

most important is sumo squats and deadlifts, i do upto 8 reps per set and my legs are quite large in comparison to the rest of my body

[UberSteroids]

Barbell squats (all the way down)
D-bell lunges (medium-long stride)
Leg curls
Leg extensions
Calf rises sitting and standing

As to reps... I do it as much as I can... going from lower weights up to as heavy as I can lift... I never go below 5 reps max though. I do max of 4 to 5 sets per exercise where I consider 3 of them as a warm ups... then I hit the heavy weights. You have to lift heavy to grow... that is for sure.

Start with the weight that you feel comfortable with. Get used to movements...and learn to perform them steady and not too fast. Eventually you will be doing more and more weight as you progress. For your last sets try to pick a weight that you can lift 8 times and not a single more. Keep the log and try to progress.

Good luck man.