help

**bdos** · 01-24-2013, 02:43 AM

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** · 01-24-2013, 05:00 AM

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** · 01-24-2013, 06:04 AM

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

**Turkish Juicer** · 01-24-2013, 12:31 PM

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** · 01-24-2013, 02:58 PM

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** · 01-24-2013, 03:27 PM

Originally Posted by bdos900

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

Yes.

**dj erk15** · 01-24-2013, 03:54 PM

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** · 01-24-2013, 05:00 PM

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

**Turkish Juicer** · 01-25-2013, 01:27 AM

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** · 01-25-2013, 02:18 AM

Ill try that a different routine might shock them into growing

**valkyrie** · 01-25-2013, 02:32 AM

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** · 01-25-2013, 02:57 AM

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

**bdos** · 01-26-2013, 09:24 PM

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** · 01-27-2013, 01:37 AM

Originally Posted by bdos900

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** · 03-04-2013, 03:35 AM

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

**Turkish Juicer** · 03-04-2013, 12:24 PM

Originally Posted by bdos900

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.