help

[bdos]

trying to build my legs up over the last 6 months iv got some separation in my quads the problem is they're growing out and not in width, if you get what i mean.. what can i do to make them thicker?

[Turkish Juicer]

In a nutshell, eating more and lifting heavier weights while performing compound exercises (squats & leg presses) will take care of this.

Oh, and there is the virtue of patience...

What does your leg workout routine looks like for quads? In details please..

[bdos]

squats 3x10 100kg leg press 3x10 75kg lunges 3x10 60kg that's about it gym is limited with equipment

[Turkish Juicer]

Frankly, those three exercises are plenty for quads. Lack of leg extension exercise, however, is definitely a con.

You have to do more sets at a higher rep range for legs, especially if you are looking forward to building thicker legs.

15-25 rep range is what I recommend, unless you are constantly training with 80% of your 1RM or higher.

Another thing that caught my attention is this: why do squats with 100kg and leg press only with 75kg? I can leg press exactly 3 times what I can squat at the same rep range, I am sure this applies to everyone else just the same...

[bdos]

Thanks ill try the higher reps as for the leg extensions i have short legs and a longer torso i can go up a few kg but anymore than 100 i struggle to keep stuck on the seat

Is there any truth behind pointing your toes in or out (leg extensions) to focus on a certain muscle ?

[Turkish Juicer]

Is there any truth behind pointing your toes in or out (leg extensions) to focus on a certain muscle ?

Yes.

[dj erk15]

In my opinion if your doing squats you dont need leg press in the same day (just my opinion) with that being said i would add some leg extensions and leg curls. Like the good man said above me it also takes time.

[bdos]

The gym i go to only has one squat rack so i try not to hold it up for too long

[Turkish Juicer]

You can always do your heavy lifts by squatting at a low rep range and then switch over to the leg press where the rep range is higher and kill your legs. It works.

[bdos]

Ill try that a different routine might shock them into growing

[valkyrie]

Try playing with your Time Under Tension.

Try a four second decent on squats no pause on the bottome four second ascent

Try leg press with no lockout constant tension for twelve reps

Try a three second hold at the top of leg extensions

[bdos]

thanks for the tips! leg day tomorrow im going to make sure I have to be wheeled out of the gym

[bdos]

day after leg day and im feeling it! did heavy sets of squats and light high rep extensions got a great pump and I haven't/can't move at all today really gave them a shock feels great, going to continue this routine for legs from now on thanks guys and girl!

[Turkish Juicer]

day after leg day and im feeling it! did heavy sets of squats and light high rep extensions got a great pump and I haven't/can't move at all today really gave them a shock feels great, going to continue this routine for legs from now on thanks guys and girl!

You need to hit the treadmill today and do a 30-40min mild cardio session if you want your legs to recover more quickly, which also stands for more growth.

Start slow for the first 5 mins, consider it a warm up phase, and then slightly increase the speed to the point where your HR is eventually at around 120-130 bpm.

[bdos]

CLICK! Goes the ankle when i do calf raises it doesnt hurt or anything but anything i could do to stop it?

[Turkish Juicer]

CLICK! Goes the ankle when i do calf raises it doesnt hurt or anything but anything i could do to stop it?

Your best bet is seeing a physiotherapist. If it is not a major issue, he'll fix it in a session or two. You'll also be informed about what happened in that area and how/why.

[bdos]

Thanks i haven't injured it before strange its only the left one. Legs are definatly growing now.

[Turkish Juicer]

Thanks i haven't injured it before strange its only the left one. Legs are definatly growing now.

Probably a minor degenerative issue with your Achilles tendon in the left ankle, which is fixable by means of physiotherapy.