Overall Leg Growth - AnabolicMinds.com

Overall Leg Growth

  1. New Member
    scottylieb's Avatar
    Join Date
    Sep 2012
    Posts
    3
    Rep Power
    26

    Reputation

    Overall Leg Growth


    Looking for tips/suggestions/exercises to build leg mass for an avid lifter other than squats, jump squats, deadlift, leg press, calf raises.
    Thanks!

  2. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    22,992
    Rep Power
    917960

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Get stronger at squats, deads, good mornings, etc.
    M.Ed. Ex Phys
  3. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141050

    Reputation Reputation Reputation

    Heavy lunges, bulgarian split squats, hack squats, front squats, hill sprints (for calves, also supports quad growth), step-ups, squatting with different bars (safety squat bar, giant camber bar, etc).
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
    •   
       

  4. New Member
    scottylieb's Avatar
    Join Date
    Sep 2012
    Posts
    3
    Rep Power
    26

    Reputation

    Bulgarian splits bd front squats are definitely gonna be good additions. What else?? What Bout lower leg mass?
  5. Elite Member
    Jiigzz's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Mar 2012
    Posts
    5,203
    Rep Power
    3370560

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Good Mornings, RDL's etc. Need some hamstring work in there...

    Famers walk on toes
  6. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141050

    Reputation Reputation Reputation

    Quote Originally Posted by Jiigzz View Post
    Good Mornings, RDL's etc. Need some hamstring work in there...

    Famers walk on toes
    Oops, forgot the other side of the leg ...
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  7. Advanced Member
    Oscar's Avatar
    Stats
    5'8"  210 lbs.
    Join Date
    Apr 2009
    Posts
    863
    Rep Power
    195188

    Reputation Reputation Reputation Reputation

    squat and deadlift till you puke if you can comfortably walk out of the gym after a leg workout you're doing it wrong
  8. New Member
    tigerdb2's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Jan 2012
    Posts
    200
    Rep Power
    6404

    Reputation

    Quote Originally Posted by Oscar
    squat and deadlift till you puke if you can comfortably walk out of the gym after a leg workout you're doing it wrong
    So if I do singles with 95%+ of my max and walk out just fine I'm doing it wrong? And puking? Come on man
  9. Advanced Member
    Oscar's Avatar
    Stats
    5'8"  210 lbs.
    Join Date
    Apr 2009
    Posts
    863
    Rep Power
    195188

    Reputation Reputation Reputation Reputation

    just giving u crap bro I happen to be a fan of intense high volume legworkouts that leave me sore for a days
  10. New Member
    PROness's Avatar
    Stats
    6'0"  230 lbs.
    Join Date
    Oct 2012
    Posts
    182
    Rep Power
    1914

    Reputation

    Quote Originally Posted by Torobestia
    Heavy lunges, bulgarian split squats, hack squats, front squats, hill sprints (for calves, also supports quad growth), step-ups, squatting with different bars (safety squat bar, giant camber bar, etc).
    This pretty much ends this thread.
  11. Senior Member
    OrganicShadow's Avatar
    Stats
    5'7"  162 lbs.
    Join Date
    Jun 2010
    Posts
    2,973
    Rep Power
    251876

    Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by Oscar View Post
    just giving u crap bro I happen to be a fan of intense high volume leg workouts that leave me sore for a days
    Same. I alternate my leg workouts as strength vs volume. I also split hamstrings and quads to separate workouts and train each 2x week. I do this when building mass.

    Something like this:
    Monday - Heavy quads (squats, leg press, lunges...)
    Tuesday - Volume hamstrings (supersets, higher rep ranges)

    Thursday - Heavy heamstring (deadlifts, good mornings, heavy lying curls...)
    Friday - Volume quads (6 motions, 2 sets of 50, must finish in 40min)
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
  12. Elite Member
    Jiigzz's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Mar 2012
    Posts
    5,203
    Rep Power
    3370560

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by PROness View Post
    This pretty much ends this thread.
    Except for the fact it completely ignores the hamstring muscle group; which Torobestia alluded to later on. Very good for quads though.
  13. New Member
    PROness's Avatar
    Stats
    6'0"  230 lbs.
    Join Date
    Oct 2012
    Posts
    182
    Rep Power
    1914

    Reputation

    Any form of squats destroys your hamstrings as they are involved in the "hole" as they call it and are the one of the only muscles being engaged at the bottom of the squat. You're literature is lying to you...
  14. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    22,992
    Rep Power
    917960

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by PROness View Post
    Any form of squats destroys your hamstrings as they are involved in the "hole" as they call it and are the one of the only muscles being engaged at the bottom of the squat. You're literature is lying to you...
    Squats alone are not nearly enough stimulation for the hamstrings.
    M.Ed. Ex Phys
  15. Elite Member
    Jiigzz's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Mar 2012
    Posts
    5,203
    Rep Power
    3370560

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by PROness View Post
    Any form of squats destroys your hamstrings as they are involved in the "hole" as they call it and are the one of the only muscles being engaged at the bottom of the squat. You're literature is lying to you...
    well id be happy to read your study involving hamstring utilisation during a squat. EMG's would be useful to back up your point...
  16. New Member
    PROness's Avatar
    Stats
    6'0"  230 lbs.
    Join Date
    Oct 2012
    Posts
    182
    Rep Power
    1914

    Reputation

    Okay... Okay... Let me be more specific.

    Olympic high bar squats.

    The best hamstring workout other than pulling bar none. Once your below parallel the only thing between your ass and the floor is god and your hamstrings contracting.

    Sadly maybe 1 in 10 people at my gym squat... And 1 in 10 of those people high bar squat. It's a damn shame because this exercise will put hair on your chest.
  17. Diamond Member
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,480
    Rep Power
    5966605

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Hamstrings function in both hip extension and knee flexion. So no, squatting would not be sufficient stimulation at all, even if at full ROM.

    A great, often-overlooked exercise that hits both actions of the hamstrings is weighted glute-ham raises.
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
  18. Board Supporter
    jimbuick's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Sep 2012
    Posts
    10,191
    Rep Power
    6705997

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by mr.cooper69
    Hamstrings function in both hip extension and knee flexion. So no, squatting would not be sufficient stimulation at all, even if at full ROM.

    A great, often-overlooked exercise that hits both actions of the hamstrings is weighted glute-ham raises.
    Sadly, many gyms do not have the equipment necessary for them.

    I enjoy pull throughs personally.
  19. Senior Member
    OrganicShadow's Avatar
    Stats
    5'7"  162 lbs.
    Join Date
    Jun 2010
    Posts
    2,973
    Rep Power
    251876

    Reputation Reputation Reputation Reputation Reputation Reputation

    I have two variations at my gym and I look at them thinking "I wonder." Will add them during bulk.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
  20. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    22,992
    Rep Power
    917960

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by PROness View Post
    Okay... Okay... Let me be more specific.

    Olympic high bar squats.

    The best hamstring workout other than pulling bar none. Once your below parallel the only thing between your ass and the floor is god and your hamstrings contracting.

    Sadly maybe 1 in 10 people at my gym squat... And 1 in 10 of those people high bar squat. It's a damn shame because this exercise will put hair on your chest.
    Uh, no...still far from necessary stimulation for the hamstrings. The good morning is the single best posterior chain exercise out there especially if you have access to a cambered or safety-squat bar.
    M.Ed. Ex Phys
  21. Advanced Member
    Bigcountry08's Avatar
    Stats
    6'2"  255 lbs.
    Join Date
    Sep 2012
    Posts
    665
    Rep Power
    336128

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by Rodja

    Uh, no...still far from necessary stimulation for the hamstrings. The good morning is the single best posterior chain exercise out there especially if you have access to a cambered or safety-squat bar.
    Just got back into lifting about 4 months ago, and just relized I completly forgot about goodmornings !!! Legs are tomorrow to, you got me excited !!!

    I naturaly have very large legs, mine were bigger than my dads at the age of ten. My only advice is squat every week, and heavy to, you shouldnt enjoy yourself while doing squats. If your not gasping for air and dizzy after each set your just waisting time.
    Bigcountry's Getting a little smaller: Epi/Stano Log

    http://anabolicminds.com/forum/cycle-info/231194-bigcountrys-getting-little.html
  22. Elite Member
    hvactech's Avatar
    Stats
    5'6"  165 lbs.
    Join Date
    Jan 2012
    Posts
    9,438
    Rep Power
    2612247

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    ive experienced more growth on high constant tension reps in the last few weeks than ever before.
    LG Sciences forum representative
    www.lgsciences.com
    http://anabolicminds.com/forum/company-promotions/249846-lg-sciences-would.html
  23. Board Sponsor
    Distilled Water's Avatar
    Stats
    5'9"  191 lbs.
    Join Date
    Oct 2006
    Posts
    9,664
    Rep Power
    2038264

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by Rodja
    Get stronger at squats, deads, good mornings, etc.
    As someone with awesome wheels ;-) I agree with this ^^^^

    Before my torn hamstring (from baseball) when my legs looked better than now my leg routine was (when off DC) squats, stiff deads, good mornings and front squats (heels on thin plywood). There were a number of days I wouldn't even mess with extensions or curls. I would throw in glute ham raise occasionally.
    Serious Nutrition Solutions Representative
  •   

      
     

Similar Forum Threads

  1. stubborn leg growth
    By blayke88 in forum Training Forum
    Replies: 11
    Last Post: 08-20-2012, 06:48 PM
  2. share your thoughts on leg growth
    By superbeast668 in forum Exercise Science
    Replies: 4
    Last Post: 05-10-2012, 10:16 AM
  3. leg work out stunt growth?
    By sakes in forum Training Forum
    Replies: 1
    Last Post: 01-19-2009, 08:03 PM
  4. Leg growth Help
    By TexasLifter89 in forum Training Forum
    Replies: 12
    Last Post: 06-20-2008, 04:32 PM
  5. how to administer growth hormone
    By raybravo in forum Anabolics
    Replies: 2
    Last Post: 12-20-2002, 10:56 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in