Overall Leg Growth

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    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!

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    Get stronger at squats, deads, good mornings, etc.
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    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).
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    Bulgarian splits bd front squats are definitely gonna be good additions. What else?? What Bout lower leg mass?
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    Good Mornings, RDL's etc. Need some hamstring work in there...

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

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    Oops, forgot the other side of the leg ...
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    squat and deadlift till you puke if you can comfortably walk out of the gym after a leg workout you're doing it wrong
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    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
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    just giving u crap bro I happen to be a fan of intense high volume legworkouts that leave me sore for a days
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    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.
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    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)
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    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.
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    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...
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    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.
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    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...
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    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.
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    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.
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    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.
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    I have two variations at my gym and I look at them thinking "I wonder." Will add them during bulk.
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    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.
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    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.
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    ive experienced more growth on high constant tension reps in the last few weeks than ever before.
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    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.
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