Leg mass

[jfletcher]

I unfortunately have inherited my old man's chicken legs, this is a problem for me because I look at myself in the mirror and am quite happy with the progress i'm making with my upper body, but for the life of me I can't get some descent size with my legs....

I've tried altering my program to training legs more frequently, i've tried splitting my leg day and really trashing each muscle on separate days....

Need some advice or some ideas!!!

[terraj]

whats your split, workout?

Weight, body fat and daily cals?

[auslifta]

After many years or trials, I personally found reps of about 16-20 and really slow reps worked. Especially on the press. last 7 reps absoultly burnt, keep a bin near by for squats, I tend to get close to spewing using this teq.

[BigBuck6]

After many years or trials, I personally found reps of about 16-20 and really slow reps worked. Especially on the press. last 7 reps absoultly burnt, keep a bin near by for squats, I tend to get close to spewing using this teq.

^If you have never gotten sick during a leg workout chances are you never really worked them hard enough!

[jfletcher]

Terraj,
I'm 94kgs, 21% bf, as for daily cals i'm still learning about my cal intake!! I've been training for a number of years but have just recently decided to get a bit more serious about it all...

My split would be

Quads - Monday

Squats
Leg press
Walking Lunges
Leg extensions
Calves

Hams - Friday

Lying ham curls
Stiff leg deads
Calves
+Bi's

[CMB]

Terraj,
I'm 94kgs, 21% bf, as for daily cals i'm still learning about my cal intake!! I've been training for a number of years but have just recently decided to get a bit more serious about it all...

My split would be

Quads - Monday

Squats
Leg press
Walking Lunges
Leg extensions
Calves

Hams - Friday

Lying ham curls
Stiff leg deads
Calves
+Bi's

First off, your legs should be one day no need to split them.

If you want quality muscle growth for your legs do the following:
- Hit legs every three days
- Train in the rep range for 10-15
- Hit them from as many different angles as possible (for example, squats with your feet together, then far apart)
- Complete at a minimum of 16 sets

Follow those rules and you will be good to go. My friend also had problems getting his legs up to speed. If I remember correctly this was his workout routine...

Monday:Chest
Tuesday: Arms
Wensday: Legs
Thursday: Shoulders and traps
Friday: Back

Then take 1 day rest and repeat...

However, if your legs are lacking try this...

Monday: Legs
Tuesday: chest
Wensday: Arms
Thursday: Legs (again)
and so on...

I promise, this will put mass on you just have to stick with it for a little bit. Make sure you have enough protein and you have a surplus of calories or you'll be swimming up stream.

Good luck buddy!

[CMB]

Also as a note, the workouts you've chosen are pretty good very similar to mine.

[jfletcher]

Thanks for your input CMB, much appreciated!!

[Tigershark]

I was looking atlegs today before tanning and I would love to thicken them up more. Going to add some more exercises into my leg routine.

[jfletcher]

Tell me about it, they are my main focus

[Twist]

I would definitely not train legs every 3 days. But I have done many splits similar to the OP and to CMB. I can say that splitting them up didn't work at all. I believe it is because they are too intertwined. I hit them every 5 days. My legs are still lacking but I have gained weight and it didn't go to my upper body so either my ass got even bigger or my legs grew...

[baseline_9]

I think this rule applys to everythink

If ur not growing then you need to change somthing


Food intake ( are you gaining weight at all )
Intensity
Volume
Rest periods
Recovery time
Exercises performed

No one can pin point it for you, it is simply a trial and error thing untill you know what works for you

I like changing between deep leg presses and squatts. I will do one for 6ish weeks and then change.

I love big drop sets on the leg press

RDL's are great for hams and glutes

Make sure you are training hard and progressing. Progression is the key.


Try this;

Squat this week, use a weight that you think you can get 10 reps with, get a spotter and use the bars in the squat rack.

Now warm up/ pyramid to get yourself ready for this one working set

Then use the weight you think you can get for around 10 reps and go to failure. Yes i said it, squat to real failure, untill you cant get out of the whole and have to dump the bar.

You may wanna practice how to offload a bar

Then write the reps and weight down. Carry on and do whatever other excersises u want

Next week warm up the same, get ready for ur 1 big set but this time add 1KG to the bar and get the same amount of reps

This concept is simple but people do not follow it. It is a basic fundamental factor that will determin wether or not you progress

Progressive tension overload

If you drop a rep one week you try again the following week. If on the second week you still cannot get it you change the exercise and follow the same process with the leg press for example

[jfletcher]

Great post, thanks mate...... I'm keen to try this