LEG MASS

[thatwaslight]

What has been your most effective regime to add size you your quads?

I am making legs no1 priority and i like to hear what has worked well for others i want to be as efficient and effective as possible with my workouts sooo....

Volume?

Weight?

Exercises? (YES SQUATS OF COURSE)

Frequency?

[Rookie]

What has been your most effective regime to add size you your quads?

I am making legs no1 priority and i like to hear what has worked well for others i want to be as efficient and effective as possible with my workouts sooo....

Volume?

Weight?

Exercises? (YES SQUATS OF COURSE)

Frequency?

Bro I don't have big quads, but have made them a priority and got some better results

For me, I like volume and has worked well, strength gains etc etc

High rep squats, get a weight you can smash 8-10 reps out with and do breathers after that, smash two reps breath a bit and repeat till you cant do anymore. Since focusing more on high bar squats results have been their greatest :nod:

TBH a lot of people dont train legs hard enough- not saying you dont but I thought I did when in reality I didnt- that has changed now though.

I was lucky enough to train

quads with a BBer who has very good quads and fark was it a wake up call :shock: He would give it his all and just keep going till every bit of energy was gone, and I'm doing my best to do the same.

A usual session: High bars (Did reverse pyramid today- can't say how good this method is.. yet)

10x10 on Leg press

Extensions

Usually hit around 20sets for quads.

Hamstrings, since this is a leg thread:

Heavy reverse hacks, or SLDL, RDL and hammy curls lol

Heavier weight and lower reps, 6-8 is better but I use 10 reps too

A good person to ask for leg training advice would be SG or MikeZero

[PeterDolan]

Dude my legs used to suck, the biggest thing I could say would be intensity and full ROM

[tinytraps]

I use to have chicken ass legs. Best size gains I ever got was when I was squatting 2xpw on sheiko. However my quads were far behind my hams and glutes so lately ive been doing lots of hi rep leg presses and extensions to bring them up and it seems to be working.

[Growth]

Recently switched to:

Heavy front squats: 6-8 reps

Heavy hack squats: 6-8 reps

As heavy as you can and still manage 20 rep leg presses: 20 reps

As heavy as you can and still manage 20 rep BB lunges: 20 reps

4 working sets per exercise. Working well for me at the moment If your not doing any 20+ reppers i would add some in for sure.

[Android]

What has been your most effective regime to add size you your quads?

I am making legs no1 priority and i like to hear what has worked well for others i want to be as efficient and effective as possible with my workouts sooo....

Volume?

Weight?

Exercises? (YES SQUATS OF COURSE)

Frequency?

Good to hear, your back looks great mate.

Shock therapy works best for me and looking at the good suggestions above I'd say you have plenty of exercises/ intensities etc to shock them into growth.

I am sold on Squats and Walking Lunges for my primary exercises and the test to see if you worked your legs hard enough...if you can do a free-squat (no weight, just cross your arms and go down and up once) any day following a Leg workout then it wasn't intense enough.

My favourite shockers are:

1. Take your body weight and add that to the squat bar (BW + bar). You should be able to bang out 10 sets of 10 reps at this weight...try it :-) First 5 or 6 sets are easy enough, the last 4 or 5 and my Legs turn to j-e-l-l-y, and it takes nearly a week to recover the first time you try this.

2. Pyramid on the Leg Press is fun, start on 3-4 plates each side and work up to 9-10 plates each side, adding a plate each set...i haven't worked my way back down again but imagine it's not as much fun.

3. Straight out 300-500 walking lunges. Put it in your head that you're doing some large number and you'll make it...eventually. It takes a week for Legs to come right again after hitting 300+, do them in the local park if the gym is too small.

4. Leg Extension, Leg Curl super set. Go from one to the other aiming for a reasonable volume of 15-20 reps each. At some point the quads will hurt too much when you lie down to do the curls, or the hammies wil hurt when you sit down to do the extensions. Try and work past that pain if it happens and do 6 super-sets. For this one I like to take Nurofen Plus first, the pain isn't related to danger it's discomfort from the quads/ hammies swelling so it's ok to block imo

5. Reverse Leg Curl, where you start in kneeling position and lower your body downwards with just your Hammies and back up again, commonly done on a bench. Get a spotter I don't know many if any who can do 1 rep unless they are a veteran at it.

good luck!

[Grover]

What has been your most effective regime to add size you your quads?

I am making legs no1 priority and i like to hear what has worked well for others i want to be as efficient and effective as possible with my workouts sooo....

Volume?

Weight?

Exercises? (YES SQUATS OF COURSE)

Frequency?

Good to hear, your back looks great mate.

Shock therapy works best for me and looking at the good suggestions above I'd say you have plenty of exercises/ intensities etc to shock them into growth.

I am sold on Squats and Walking Lunges for my primary exercises and the test to see if you worked your legs hard enough...if you can do a free-squat (no weight, just cross your arms and go down and up once) any day following a Leg workout then it wasn't intense enough.

My favourite shockers are:

1. Take your body weight and add that to the squat bar (BW + bar). You should be able to bang out 10 sets of 10 reps at this weight...try it :-) First 5 or 6 sets are easy enough, the last 4 or 5 and my Legs turn to j-e-l-l-y, and it takes nearly a week to recover the first time you try this.

2. Pyramid on the Leg Press is fun, start on 3-4 plates each side and work up to 9-10 plates each side, adding a plate each set...i haven't worked my way back down again but imagine it's not as much fun.

3. Straight out 300-500 walking lunges. Put it in your head that you're doing some large number and you'll make it...eventually. It takes a week for Legs to come right again after hitting 300+, do them in the local park if the gym is too small.

4. Leg Extension, Leg Curl super set. Go from one to the other aiming for a reasonable volume of 15-20 reps each. At some point the quads will hurt too much when you lie down to do the curls, or the hammies wil hurt when you sit down to do the extensions. Try and work past that pain if it happens and do 6 super-sets. For this one I like to take Nurofen Plus first, the pain isn't related to danger it's discomfort from the quads/ hammies swelling so it's ok to block imo

5. Reverse Leg Curl, where you start in kneeling position and lower your body downwards with just your Hammies and back up again, commonly done on a bench. Get a spotter I don't know many if any who can do 1 rep unless they are a veteran at it.

good luck!

:shock:

You are going to start a whole new thread on this one!

[samoan_muscle]

1. Take your body weight and add that to the squat bar (BW + bar). You should be able to bang out 10 sets of 10 reps at this weight...try it :-) First 5 or 6 sets are easy enough, the last 4 or 5 and my Legs turn to j-e-l-l-y, and it takes nearly a week to recover the first time you try this.

My personal favourite ^^^. Used to do this regularly with 45 seconds rest in between each set.

Followed by 2 sets of 50 reps on the Leg press (Weight = 2 x Bodyweight)

Followed by 5 x 50 rep dropsets on the leg extensions...

[samoan_muscle]

1. Take your body weight and add that to the squat bar (BW + bar). You should be able to bang out 10 sets of 10 reps at this weight...try it :-) First 5 or 6 sets are easy enough, the last 4 or 5 and my Legs turn to j-e-l-l-y, and it takes nearly a week to recover the first time you try this.

My personal favourite ^^^. Used to do this regularly with 45 seconds rest in between each set.

Followed by 2 sets of 50 reps on the Leg press (Weight = 2 x Bodyweight)

Followed by 5 x 50 rep dropsets on the leg extensions...

And yes I know everyone will be coming out asking if I'm trying to do some sort of aerobic cardio rah rah...but this routine worked for me so hate all you like.

[tomsammce]

1. Take your body weight and add that to the squat bar (BW + bar). You should be able to bang out 10 sets of 10 reps at this weight...try it :-) First 5 or 6 sets are easy enough, the last 4 or 5 and my Legs turn to j-e-l-l-y, and it takes nearly a week to recover the first time you try this.

My personal favourite ^^^. Used to do this regularly with 45 seconds rest in between each set.

Followed by 2 sets of 50 reps on the Leg press (Weight = 2 x Bodyweight)

Followed by 5 x 50 rep dropsets on the leg extensions...

And yes I know everyone will be coming out asking if I'm trying to do some sort of aerobic cardio rah rah...but this routine worked for me so hate all you like.

is that called crossfit bro?

[samoan_muscle]

My personal favourite ^^^. Used to do this regularly with 45 seconds rest in between each set.

Followed by 2 sets of 50 reps on the Leg press (Weight = 2 x Bodyweight)

Followed by 5 x 50 rep dropsets on the leg extensions...

And yes I know everyone will be coming out asking if I'm trying to do some sort of aerobic cardio rah rah...but this routine worked for me so hate all you like.

is that called crossfit bro?

Nah zumba bro. I ask reception to put on my "special cd" when I do this workout...

[mike27]

yeah go zumba! ive put on 12kg of LBM using zumba

dancing around doing f*ck all with silly little 500g DB's and shaking my hips in fluro spray on lycra has done wonders!

might buy the ab circle pro and use that next to get a ripped up 6-pack

[weener lad]

2. Pyramid on the Leg Press is fun, start on 3-4 plates each side and work up to 9-10 plates each side, adding a plate each set...i haven't worked my way back down again but imagine it's not as much fun.

plus this

3. Straight out 300-500 walking lunges. Put it in your head that you're doing some large number and you'll make it...eventually. It takes a week for Legs to come right again after hitting 300+, do them in the local park if the gym is too small.

= a very bad week ahead.

Good to see you back with some bloody good advice Android. :clap: I do a variation of the two above except haven't come back down on leg press after maxing 460KG, think I might have to give it a go next week.

[Phedder]

2. Pyramid on the Leg Press is fun, start on 3-4 plates each side and work up to 9-10 plates each side, adding a plate each set...i haven't worked my way back down again but imagine it's not as much fun.

plus this

3. Straight out 300-500 walking lunges. Put it in your head that you're doing some large number and you'll make it...eventually. It takes a week for Legs to come right again after hitting 300+, do them in the local park if the gym is too small.

= a very bad week ahead.

Good to see you back with some bloody good advice Android. :clap: I do a variation of the two above except haven't come back down on leg press after maxing 460KG, think I might have to give it a go next week.

I've been pyramiding back down on the leg press my last 2 sessions, far from having decent legs to give advice based on experience, but pyramiding up to a 10-15rm on the leg press and then drop setting all the way back down is insane, makes even 1pps feel heavy as f*ck, enjoy not walking right for a few days though

[mike27]

gvt!

10 sets of 10 @ 60% of ur 1RM. 60sec rest between each set

back squat

[thatwaslight]

What has been your most effective regime to add size you your quads?

I am making legs no1 priority and i like to hear what has worked well for others i want to be as efficient and effective as possible with my workouts sooo....

Volume?

Weight?

Exercises? (YES SQUATS OF COURSE)

Frequency?

Good to hear, your back looks great mate.

Shock therapy works best for me and looking at the good suggestions above I'd say you have plenty of exercises/ intensities etc to shock them into growth.

I am sold on Squats and Walking Lunges for my primary exercises and the test to see if you worked your legs hard enough...if you can do a free-squat (no weight, just cross your arms and go down and up once) any day following a Leg workout then it wasn't intense enough.

My favourite shockers are:

1. Take your body weight and add that to the squat bar (BW + bar). You should be able to bang out 10 sets of 10 reps at this weight...try it :-) First 5 or 6 sets are easy enough, the last 4 or 5 and my Legs turn to j-e-l-l-y, and it takes nearly a week to recover the first time you try this.

2. Pyramid on the Leg Press is fun, start on 3-4 plates each side and work up to 9-10 plates each side, adding a plate each set...i haven't worked my way back down again but imagine it's not as much fun.

3. Straight out 300-500 walking lunges. Put it in your head that you're doing some large number and you'll make it...eventually. It takes a week for Legs to come right again after hitting 300+, do them in the local park if the gym is too small.

4. Leg Extension, Leg Curl super set. Go from one to the other aiming for a reasonable volume of 15-20 reps each. At some point the quads will hurt too much when you lie down to do the curls, or the hammies wil hurt when you sit down to do the extensions. Try and work past that pain if it happens and do 6 super-sets. For this one I like to take Nurofen Plus first, the pain isn't related to danger it's discomfort from the quads/ hammies swelling so it's ok to block imo

5. Reverse Leg Curl, where you start in kneeling position and lower your body downwards with just your Hammies and back up again, commonly done on a bench. Get a spotter I don't know many if any who can do 1 rep unless they are a veteran at it.

good luck!

Great to have you back mate, You are a real asset to this forum!

Thanks iv'e a looooooong way to go till i reach anything close to the bat wings your sporting!

As usual a detailed brilliant response, I'm going to start at no 1 and work my way down 8)

How do you find back pumps with squats mate? do you wear a belt?

[Android]

I wear a belt when I go heavy but not for volume work, I am by no means a heavy squatter so it's only on days I squat in the 140-180kg range.

Hey had to look up what a rack pull was, will try that one out soon. Not sure I can do 300kg tho! And yeah I get lower back pumps real bad doing volume work like everyone else.

[tinytraps]

I get quite a back pump doing power squats. No reason you cant do fronts, takes less strain off the back and focuses a lil' more on the quads.

If you can get a hold of some olympic lifting shoes, do so IMO their a real asset for squatting to depth easier.

[Rookie]

I get quite a back pump doing power squats. No reason you cant do fronts, takes less strain off the back and focuses a lil' more on the quads.

If you can get a hold of some olympic lifting shoes, do so IMO their a real asset for squatting to depth easier.

Same here bro!

Don't you mean clubbing shoes :pfft:

[Luigi]

train them and they will grow

[Grover]

train them and they will grow

Don't foget to feed them too!

Traing heavy, eat heavy grow heavy!

[tomsammce]

train them and they will grow

No fucking shit sherlock.

[vracula]

Former US Secretary of State and septuagenarian Madeline Albright claims she is able to leg press in excess of 400 pounds.

:pfft:

[Grover]

Former US Secretary of State and septuagenarian Madeline Albright claims she is able to leg press in excess of 400 pounds.

:pfft:

Yeah and what did Bill Clinton claim?

Can't believe anything a Politician (US at least) says

[Phedder]

Former US Secretary of State and septuagenarian Madeline Albright claims she is able to leg press in excess of 400 pounds.

:pfft:

Yeah and what did Bill Clinton claim?

Can't believe anything a Politician (US at least) says

Can't believe a lot of it, but sure can laugh at plenty of it. I swear Sarah Palin should do stand up She even makes up her own words! :pfft: