Quads twice a week?

[soundsgood]

Agree with Frogie. You dont need more volume, you need more intensity. Training program you listed is solid, now make it count. Personally I split quads and Hammies most days but I wouldnt do Quads more often than once every 5 or 6 days. Not enough recovery time.

If you trained your legs with the same intensity as you do your chest and back you will bring your legs up. Oh and make sure you carbup like f*ck on leg days and smash a massive post workout meal too! That always helps me.

[frogie2001]

if you are lagging in intensity in your leg workouts. shift them to Monday, when you're fresh and enthusiastic. then hit them until you throw up or can't walk properly and need someone to drive you home.

[thatwaslight]

Agree with Frogie. You dont need more volume, you need more intensity. Training program you listed is solid, now make it count. Personally I split quads and Hammies most days but I wouldnt do Quads more often than once every 5 or 6 days. Not enough recovery time.

If you trained your legs with the same intensity as you do your chest and back you will bring your legs up. Oh and make sure you carbup like f*ck on leg days and smash a massive post workout meal too! That always helps me.

Cheers bro, im going to try and model my leg training on yours as much as possible lol can u share with us mere mortals your basic ethos when it comes to leg training? volume, exercises??

[Dr Squat]

Agree with Frogie. You dont need more volume, you need more intensity. Training program you listed is solid, now make it count. Personally I split quads and Hammies most days but I wouldnt do Quads more often than once every 5 or 6 days. Not enough recovery time.

If you trained your legs with the same intensity as you do your chest and back you will bring your legs up. Oh and make sure you carbup like f*ck on leg days and smash a massive post workout meal too! That always helps me.

Cheers bro, im going to try and model my leg training on yours as much as possible lol can u share with us mere mortals your basic ethos when it comes to leg training? volume, exercises??

I would be interested in this also. :nod:

[genetic freek]

Not saying you do. But seen a lot of guys in the gym training legs... don't often see em training em hard. Smash them and they will grow

[Chemo]

Squats twice a week started to tax my lower back quite a bit ay, could be form but i felt it started taking a toll on back (pull) day sometimes.

Would cutting the volume, adding intensity/load and that extra day work?

Ditto on hearing bout soundsgoods leg sesh, I wanna be rid of these spider legs.

[Rookie]

Not saying you do. But seen a lot of guys in the gym training legs... don't often see em training em hard. Smash them and they will grow

Agree, don't get huge legs by doing a set here and there... As GF said intensity is the key.

[thatwaslight]

I train every muscle group with the same intensity so no worries there.... still waiting for quadzilla to chime in

[trainlikeadog]

instead of having 2 days on both why dont you split up quads hams so for example on monday you train quads hard for like 20 sets lol then friday you train hams hard

[soundsgood]

When I was 13 years old I played alot of basketball and really wanted to be able to dunk. Unfortunately I was only 5'7 at the time. So I ordered a vertical leap program from the states called Air Alert 2. It was a 15 week program that involved lots of body weight squat jumps, stepups and calf raises. At the end of the 15 week programme not only could I funk bit my legs had grown heaps. My trainer got me in the gym and squatting twice a week. I think the base I obtained at a young age has helped me to grow large legs as an adult.

Obviously we can't go back in a time machine to when we were early teens so what can we do now? I think alot of the secret to building legs Lies in the nutrition surrounding your trains. I always treat my diet on legs days a bit different to anything else. I try to consume 150% of my normal carb value with every meal before I train that day. Always gave a decent sized pro/carb meal about an hour before training. Immediately post training a double protein shake and some carbs like fruit or creamed rice is consumed. Within an hour of the train I will have a large meal. Usually a whole chicken and chips from Nandos.

Personally I'm not a big fan if training quads more than once a week, haven't had enough recovery time. I do generally split hams and calves into a seperste workout from quads though. You can look at my journal and see how every leg workout revolves around Squats. Around 5 warmup sets then 3/4 heavy working sets of 6-12 reps and a widowmaker tacked on the end. It goes without saying every rep is to depth, and trying to feel the quad pushing the weight up as opposed to just moving the weight. Mind muscle connection.

I try to make a game of me vs the squat rack every time I step in it. I don't have a set number of reps I am going for. I squat till I can't go anymore, then rest pause for a couple of secs, then do another rep, then another, just one at a time. Grind them out. Rarely spotted. You surprise yourself when you think you are done and you rep out one or two more. Those are the money squats, the ones that stimulate the most growth.

Also a fan of doing highrep squat sets every now and again. I'm talking 50-100 rep sets. They take no prisoners, you will be sore afterwards, and you will grow.

I think leg extension is great for cuts, leg press good for teardrop and shape, lunges good for definition but if you want to get mass Your quad workout should revolve around squats. Back, front, hack, sumo. Chuck em all in there and you'll grow bro!

[HarryB]

When I was 13 years old I played alot of basketball and really wanted to be able to dunk. Unfortunately I was only 5'7 at the time. So I ordered a vertical leap program from the states called Air Alert 2. It was a 15 week program that involved lots of body weight squat jumps, stepups and calf raises. At the end of the 15 week programme not only could I funk bit my legs had grown heaps. My trainer got me in the gym and squatting twice a week. I think the base I obtained at a young age has helped me to grow large legs as an adult.

Obviously we can't go back in a time machine to when we were early teens so what can we do now? I think alot of the secret to building legs Lies in the nutrition surrounding your trains. I always treat my diet on legs days a bit different to anything else. I try to consume 150% of my normal carb value with every meal before I train that day. Always gave a decent sized pro/carb meal about an hour before training. Immediately post training a double protein shake and some carbs like fruit or creamed rice is consumed. Within an hour of the train I will have a large meal. Usually a whole chicken and chips from Nandos.

Personally I'm not a big fan if training quads more than once a week, haven't had enough recovery time. I do generally split hams and calves into a seperste workout from quads though. You can look at my journal and see how every leg workout revolves around Squats. Around 5 warmup sets then 3/4 heavy working sets of 6-12 reps and a widowmaker tacked on the end. It goes without saying every rep is to depth, and trying to feel the quad pushing the weight up as opposed to just moving the weight. Mind muscle connection.

I try to make a game of me vs the squat rack every time I step in it. I don't have a set number of reps I am going for. I squat till I can't go anymore, then rest pause for a couple of secs, then do another rep, then another, just one at a time. Grind them out. Rarely spotted. You surprise yourself when you think you are done and you rep out one or two more. Those are the money squats, the ones that stimulate the most growth.

Also a fan of doing highrep squat sets every now and again. I'm talking 50-100 rep sets. They take no prisoners, you will be sore afterwards, and you will grow.

I think leg extension is great for cuts, leg press good for teardrop and shape, lunges good for definition but if you want to get mass Your quad workout should revolve around squats. Back, front, hack, sumo. Chuck em all in there and you'll grow bro!

Yeah but we all know you are crazy!!! lol

Actually similarly when I was a younger guy and wanted big legs it was just squats, always trying to better the weight or reps or both. I built some decent overall legs, just did legs all in one hit cos I have been lucky that everything grows pretty well.

As I came up and wanted more and more leg development I would superset hacks with regular squats. Or giant set hacks, leg press then squats. Just lots of volume and lots of weight and lots of food.

Your legs can't help but grow!

[soundsgood]

That's it Harry!

Volume x Intensity + Food

Also helps when your short aye! :pfft:

[HarryB]

ummm shut up! lol

[soundsgood]

Dude Im only a couple of hair spikes taller than you :grin:

I'm pretty sure Squatting stunted my growth. All my little bro's are around 6' :cry:

[steak]

I am tall. I have skinny legs. ...well had ..what I did was ,cos I was so ashamed of the 2 kebab sticks poking out the bottom of my pants, was to wear my leauge shorts to the gym all year so I had to look at my skinny pathetic legs. Everyone else covered up with long pants.

This was my motivation to smash my legs hard out whichever way I could. Many times I was sick, I have seen stars many times, I have had numerous blood noses, I have been pinned in the rack more times than I care to remember and I have passed out once...that was freaky! But they grew.

Once I started sheiko the sheer volume of squats twice a week and often twice a session helped to further add some size and certainly some strength.I will never be happy with my skinny pins.

Ditch the long pants and smash the legs with squats. :twisted: :grin:

[Luigi]

I am tall. I have skinny legs. ...well had ..what I did was ,cos I was so ashamed of the 2 kebab sticks poking out the bottom of my pants, was to wear my leauge shorts to the gym all year so I had to look at my skinny pathetic legs. Everyone else covered up with long pants.

i think that is a very good idea steak. start wearing shorts to the gym TWL and i bet your legs will grow

oh and you could always get genetic freeek to take you for a train he will show you intensity :wink:

[Rookie]

When I was 13 years old I played alot of basketball and really wanted to be able to dunk. Unfortunately I was only 5'7 at the time. So I ordered a vertical leap program from the states called Air Alert 2. It was a 15 week program that involved lots of body weight squat jumps, stepups and calf raises. At the end of the 15 week programme not only could I funk bit my legs had grown heaps. My trainer got me in the gym and squatting twice a week. I think the base I obtained at a young age has helped me to grow large legs as an adult.

Obviously we can't go back in a time machine to when we were early teens so what can we do now? I think alot of the secret to building legs Lies in the nutrition surrounding your trains. I always treat my diet on legs days a bit different to anything else. I try to consume 150% of my normal carb value with every meal before I train that day. Always gave a decent sized pro/carb meal about an hour before training. Immediately post training a double protein shake and some carbs like fruit or creamed rice is consumed. Within an hour of the train I will have a large meal. Usually a whole chicken and chips from Nandos.

Personally I'm not a big fan if training quads more than once a week, haven't had enough recovery time. I do generally split hams and calves into a seperste workout from quads though. You can look at my journal and see how every leg workout revolves around Squats. Around 5 warmup sets then 3/4 heavy working sets of 6-12 reps and a widowmaker tacked on the end. It goes without saying every rep is to depth, and trying to feel the quad pushing the weight up as opposed to just moving the weight. Mind muscle connection.

I try to make a game of me vs the squat rack every time I step in it. I don't have a set number of reps I am going for. I squat till I can't go anymore, then rest pause for a couple of secs, then do another rep, then another, just one at a time. Grind them out. Rarely spotted. You surprise yourself when you think you are done and you rep out one or two more. Those are the money squats, the ones that stimulate the most growth.

Also a fan of doing highrep squat sets every now and again. I'm talking 50-100 rep sets. They take no prisoners, you will be sore afterwards, and you will grow.

I think leg extension is great for cuts, leg press good for teardrop and shape, lunges good for definition but if you want to get mass Your quad workout should revolve around squats. Back, front, hack, sumo. Chuck em all in there and you'll grow bro!

Awesome insight there SG :clap: LOL at 5ft7 at 13... Bro I'm 20 and just under 5ft7 :oops:

Will def give the carb load a go! You're right about the feel on squats bro, going narrower and deeper, smashes them hard- esp when pushing through the heels and you feel your quads burning. Money squats- squat till you drop :grin:

Bro dont you get an uncomfortable lower back pump squatting 50-100reps? I usually do if I go anything over 20 with a reasonable weight, not sure if its to do with form or what

Rookie

[Rookie]

I am tall. I have skinny legs. ...well had ..what I did was ,cos I was so ashamed of the 2 kebab sticks poking out the bottom of my pants, was to wear my leauge shorts to the gym all year so I had to look at my skinny pathetic legs. Everyone else covered up with long pants.

i think that is a very good idea steak. start wearing shorts to the gym TWL and i bet your legs will grow

oh and you could always get genetic freeek to take you for a train he will show you intensity :wink:

Shit don't remind me Luigi, first leg session I puked up multiple times and had 10 day doms :oops:

[Luigi]

I am tall. I have skinny legs. ...well had ..what I did was ,cos I was so ashamed of the 2 kebab sticks poking out the bottom of my pants, was to wear my leauge shorts to the gym all year so I had to look at my skinny pathetic legs. Everyone else covered up with long pants.

i think that is a very good idea steak. start wearing shorts to the gym TWL and i bet your legs will grow

oh and you could always get genetic freeek to take you for a train he will show you intensity :wink:

Shit don't remind me Luigi, first leg session I puked up multiple times and had 10 day doms :oops:

haha yea. first time i physically couldnt stand up for a few minutes legs had turned to complete jelly.

[soundsgood]

Awesome insight there SG :clap: LOL at 5ft7 at 13... Bro I'm 20 and just under 5ft7 :oops:

Bro dont you get an uncomfortable lower back pump squatting 50-100reps? I usually do if I go anything over 20 with a reasonable weight, not sure if its to do with form or what

Rookie

I only grew a couple of inches the next year or 2 and havent grown upwards since lol.

And yeah the lower back pump on high rep sets is absolutely killer, I never said it was easy haha

[Chemo]

Good shit

Would it be fair to say you are looking for that lactic burn?

I often fatigue over load, but I seldom fatigue over that burn.

Do you lock out on the way up with squats? and what sorta tempo do you train under to add intensity?

[genetic freek]

i think that is a very good idea steak. start wearing shorts to the gym TWL and i bet your legs will grow

oh and you could always get genetic freeek to take you for a train he will show you intensity :wink:

Shit don't remind me Luigi, first leg session I puked up multiple times and had 10 day doms :oops:

haha yea. first time i physically couldnt stand up for a few minutes legs had turned to complete jelly.

The challenge is to not spew :wink:

[Dr Squat]

GF, are you and Luigi dating?

[genetic freek]

GF, are you and Luigi dating?

we're doing long distance...

[thatwaslight]

GF, are you and Luigi dating?

LMAO!! :grin: