BUILDING LEGS

[cna8065]

What is the best way for me to build my pathetic legs?

[cna8065]

Hello???

[lightscribe]

[knock knock]

:clap:

[Maximus]

I would say Squats (obviously) either Barbell or Kettlebell and Deadlifts.

My favourite leg exercise at the moment is "Pistol Squats". You should check these out online especially when they are performed by Steve Cotter. They are very challenging but they build up incredible strength and balance in your legs.

[TheDaperDon]

Personally my routine includes:

Squats (both front and normal)

Lunges

Good Mornings

Leg Press &

Straight leg deads

Its not all every session, I mix it up. One day heavy and one day for volume

Hope this helps

[takis]

squats and squats !!!!

[teamfatboy]

All the usual suspects, in no particular order:

Squats (bb back and front, hack, sissy, sumo and narrow stance)

Leg Extensions with 1s hold at contraction

Lunges (dbs, bb, smith machine)

Leg Press

Stiffleg/ romanian deadlifts

Lying curls

seated curls

Standing good mornings

Standing calf raise

Seated calf raise

[tinytraps]

Squats and a lot of them. Front and back, ass to grass check out oly lifters legs got sick development!

On top of that a crap load of hammys, stiff leg/sumo/deficit deads, standing/seated/cs/ws goodmornings, the oly lifts, strongman lifts like farmers walks and tyre flips all god stuff to throw in!

[soundsgood]

The secret to building big legs lies in the intensity you train them.

You can have the perfect routine but that counts for nothing if you don't train them like your life depended on it.

You know that feeling two days after your leg trains when you can hardly walk and stairs take a mammoth effort to climb? If not, you're not training them hard enough :wink:

Another trick I always recommend is drop sets, supersets and negatives.

Good luck!

[TheDaperDon]

You know that feeling two days after your leg trains when you can hardly walk and stairs take a mammoth effort to climb?

LOVE IT!!! :pfft: :nod:

[Pseudonym]

Good post, Soundsgood. :nod:

It's easy to think you're "doing legs" just because you've got squats in your routine, but as Soundsgood says, if you don't train hard, they won't grow much. (I may have fallen into this trap once or twice, myself! :oops: )

[Darwinstef]

The secret to building big legs lies in the intensity you train them.

You can have the perfect routine but that counts for nothing if you don't train them like your life depended on it.

You know that feeling two days after your leg trains when you can hardly walk and stairs take a mammoth effort to climb? If not, you're not training them hard enough :wink:

Another trick I always recommend is drop sets, supersets and negatives.

Good luck!

:ditto:

They have been a weak point of mine for a while. Finally had a gutsfull and now getting help with them. Trained them on Friday and today I can almost walk normally but if my daughter leans on my leg again I may cry :pfft:

Not to mention it took me an hour after my workout before I was well enough to leave the gym and drive, soooo unwell

They are finally growing which I am stoked with.

[cna8065]

ok. you say to train heavy and volume on different days. whats volume training. iv been smashing evrything and having heavy days and light ones but i have no idea what volume training is. i keep putting strength on all my muscles encluding the legs but they dont get bigger. like 6 months of training legs hard and cant find any size differance.

[Jigga]

like 6 months of training legs hard and cant find any size differance.

wow. you probably aren't eating enough.

[Monarchking]

what did you do in your last leg workout?

[Specter]

ok. you say to train heavy and volume on different days. whats volume training. iv been smashing evrything and having heavy days and light ones but i have no idea what volume training is. i keep putting strength on all my muscles encluding the legs but they dont get bigger. like 6 months of training legs hard and cant find any size differance.

Hey bud, ok,like some peeps on here have already stated about volume, intensity, until basically you cant walk out of the gym etc..can you be honest and give us your leg workout routine in every detail? I mean how long is your training session for legs, do you train alone or with a partner? are you using good proper techniques...how long are your rest periods between sets..really break it gown for us so we can advise you on what we could offer you to help you through this. Another big factor is your nutrition in regards to this, supplements, types of food and how often you eat during the day,believe it or not..this is all factors in working the legs. Another issue i find with guys frustration in growing their legs is outside personal influences that they use as a exscuse for doin limited leg workouts that do stuff all to help them grow.

Can anyone else add some futher input into this to help this dude out?

[lightscribe]

Be sure to kill the carbs on your leg day. Also train legs after having had at least a few meals. That way, you'll have plenty of glycogen stores to get you through your workout.

[TonganTerror]

The secret to building big legs lies in the intensity you train them.

You can have the perfect routine but that counts for nothing if you don't train them like your life depended on it.

You know that feeling two days after your leg trains when you can hardly walk and stairs take a mammoth effort to climb? If not, you're not training them hard enough :wink:

Another trick I always recommend is drop sets, supersets and negatives.

Good luck!

what he said except he forgot to add when trying to sit on the toilet is a serious problem due to quad and hammie pain you know its all going well lol

[MyPTChch]

You've had a lot of replies but yep the trend continues

Squats

Front for Quads

Back for Hammies and Glutes

Both will work your 'core' as well - remember the correct Form will ensure perfect results!

I would personally go to about 50% of your current 1 RM and just do a 15 minute workout solely doing Squats and doing 5 in a row, then resting for 30 secs then repeating until you have completed 15 minutes - do this for about a week or two and then go up to 60% or your starting 1 RM

see how this goes

1 RM = the most weight you can do 1 REP for no more

[MissMuscles]

ok. you say to train heavy and volume on different days. whats volume training. iv been smashing evrything and having heavy days and light ones but i have no idea what volume training is. i keep putting strength on all my muscles encluding the legs but they dont get bigger. like 6 months of training legs hard and cant find any size differance.

Are you eating enough? Muscle growth is 30% due to training, and 70% due to nutrition. You need 6 protein meals a day, 3 hours apart - to repair the muscle you damage during your workout, and regular complex carbohydrates to give you long-term energy to fuel your workouts.

[Yeah-Buddy]

Muscle growth is 30% due to training, and 70% due to nutrition.

Where do you get that figure from? I struggle to see how you could be so sure on a specific number?

[Phedder]

You need 6 protein meals a day, 3 hours apart

:doh:

Actually you need 7 meals a day spaced precisely 2hours and 42 minutes apart, timing and frequency is everything! Also be sure not to consume any more than 30g of protein per meal, or else the body won't be able to digest it and you'll just be wasting it.

:roll:

[Yeah-Buddy]

You need 6 protein meals a day, 3 hours apart

:doh:

Actually you need 7 meals a day spaced precisely 2hours and 42 minutes apart, timing and frequency is everything! Also be sure not to consume any more than 30g of protein per meal, or else the body won't be able to digest it and you'll just be wasting it.

:roll:

bahhaha

[tomsammce]

You need 6 protein meals a day, 3 hours apart

:doh:

Actually you need 7 meals a day spaced precisely 2hours and 42 minutes apart, timing and frequency is everything! Also be sure not to consume any more than 30g of protein per meal, or else the body won't be able to digest it and you'll just be wasting it.

:roll:

bahhaha

just finished a joke book bro?

lolololol jokes sam.