Tips for adding mass to legs????

  1. New Member
    JordyRoc's Avatar
    Join Date
    Apr 2005
    Age
    30
    Posts
    77
    Rep Power
    157
    Level
    8
    Lv. Percent
    82.42%

    Tips for adding mass to legs????


    I do legs about once per week...

    Usually it consists of

    leg press
    squats
    leg ext
    leg curls
    calve raises...


    i need some tips for adding mass to my legs. They are seriously lacking...

  2. Senior Member
    natedogg's Avatar
    Stats
    6'0"  220 lbs.
    Join Date
    Dec 2004
    Age
    32
    Posts
    2,414
    Rep Power
    1338
    Level
    39
    Lv. Percent
    10.12%
    Achievements Activity ProPosting Pro

    Drop isolation exercises for one. Stick to compound movments (ie squats, leg press, hack squats, SLDL, good mornings, etc). Form and progressive weight are key. Two, you need to add bodyweight to add mass so diet is very important here. There is numerous posts on what can be done, just do a search.
  3. Board Supporter
    hypo's Avatar
    Stats
    6'2"  180 lbs.
    Join Date
    Dec 2003
    Posts
    524
    Rep Power
    425
    Level
    20
    Lv. Percent
    69.38%

    Stick with compounds like mentioned above. Also, a 4-6 rep range should do you nicely. Just make sure you bump the weight up 5-10 lbs each week (form permitting) and you will make big progress. My current leg day goes:

    Front Squat 3 sets
    Leg Press 3 sets
    Leg Press Calf Raise 3 sets
    Straight Leg DL 3 sets

    I usually alternate the calfs with soleus every other workout schedule change, so I can concentrate on one at a time.

    I think you will also find some serious stretching will release some potential from those legs as well...
    •   
       

  4. Advanced Member
    VanillaGorilla's Avatar
    Join Date
    Apr 2003
    Posts
    893
    Rep Power
    588
    Level
    28
    Lv. Percent
    15.49%

    squats, squats, are more squats
  5. New Member
    JordyRoc's Avatar
    Join Date
    Apr 2005
    Age
    30
    Posts
    77
    Rep Power
    157
    Level
    8
    Lv. Percent
    82.42%

    Honestly im not that big of a squatter.. I had a pretty serious back injury from a car accident when i was younger.. I have a hardtime keeping it straight... I suck it up tho... just not enough
  6. Senior Member
    natedogg's Avatar
    Stats
    6'0"  220 lbs.
    Join Date
    Dec 2004
    Age
    32
    Posts
    2,414
    Rep Power
    1338
    Level
    39
    Lv. Percent
    10.12%
    Achievements Activity ProPosting Pro

    Have you tried using a belt? Make sure you're warming up. Sometimes it takes me 5 to 6 light warm up sets just to loosen up and feel good about moving on to my work sets.
  7. New Member
    Grmlock's Avatar
    Join Date
    Oct 2004
    Posts
    269
    Rep Power
    0
    Level
    14
    Lv. Percent
    82.35%

    Wieghted walking lunges.
  8. New Member
    JordyRoc's Avatar
    Join Date
    Apr 2005
    Age
    30
    Posts
    77
    Rep Power
    157
    Level
    8
    Lv. Percent
    82.42%

    Quote Originally Posted by natedogg
    Have you tried using a belt? Make sure you're warming up. Sometimes it takes me 5 to 6 light warm up sets just to loosen up and feel good about moving on to my work sets.
    Actually i dont use a belt....

    Im going to try this tho.. Thanks for the tip
  9. Registered User
    glenihan's Avatar
    Join Date
    Aug 2004
    Age
    32
    Posts
    3,679
    Rep Power
    1966
    Level
    44
    Lv. Percent
    6.96%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by JordyRoc
    Honestly im not that big of a squatter..
    then don't expect to get big legs
  10. New Member
    JordyRoc's Avatar
    Join Date
    Apr 2005
    Age
    30
    Posts
    77
    Rep Power
    157
    Level
    8
    Lv. Percent
    82.42%

    Quote Originally Posted by glenihan
    then don't expect to get big legs
    I do what i can before my back feels like its gonna split in half
  11. dead sexy wino
    SJA's Avatar
    Join Date
    Jul 2003
    Age
    51
    Posts
    2,054
    Rep Power
    8153
    Level
    34
    Lv. Percent
    70.17%
    Achievements Activity ProPosting Pro

    I have a back injury as well. I only squat with the Smith machine and for 3 years I didn't squat at all. I still made serious progress on my legs and, in fact, some of the big squatters in my gym thought that I must be able to squat a ****load of weight. So I disagree that you must squat to get big legs. My workout partner, who has lifted his entire life, has made more progress since training with me for 2 years than all of the squatting that he has previously done in the past.

    What I do is isolate the quads by changing foot position on the hack, Smith and leg press. I also do weighted walking lunges to hit the stabilizers. I do a lot of circuit and drop sets, rest pauses and slow reps. I also do ball squats and sissy squats.

    One thing to note is that if you have a choice, use the Smith machine with vertical rails on it. The ones that are slanted suck ass IMO.
  12. Registered User
    Mach .78's Avatar
    Join Date
    Apr 2005
    Posts
    1,228
    Rep Power
    733
    Level
    27
    Lv. Percent
    58.35%
    Achievements Posting Pro

    Shrug bar lifts because of your back.
  13. New Member
    Gumbo's Avatar
    Join Date
    Feb 2004
    Age
    42
    Posts
    194
    Rep Power
    230
    Level
    12
    Lv. Percent
    20.33%

    I like pre-exhausting my hammies first (leg curls and stiff-leg deads) and then going right to squats, presses, etc.

    Good change of pace.

    Gumbo
  14. Registered User
    Aeternitatis's Avatar
    Stats
    5'9"  160 lbs.
    Join Date
    Oct 2004
    Posts
    1,664
    Rep Power
    965
    Level
    31
    Lv. Percent
    12%
    Achievements Activity ProPosting Pro

    Travelling lunges with barbell on your shoulders is hardcore. My ass is always sore after these even when squatting doesn't cut it.
    MOTIV8 II Challenge
    -=The Big Squirrel Nut Swingers=-
  15. Registered User
    kwyckemynd00's Avatar
    Stats
    5'10"   lbs.
    Join Date
    Jun 2004
    Age
    31
    Posts
    5,324
    Rep Power
    2850
    Level
    52
    Lv. Percent
    88.98%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by JordyRoc
    Honestly im not that big of a squatter.. I had a pretty serious back injury from a car accident when i was younger.. I have a hardtime keeping it straight... I suck it up tho... just not enough
    Start doing rack deads and weighted situps.

    You're back will probably be able to handle squats within a few months.

    Strong abs, strong lower back == no probs
  16. Senior Member
    natedogg's Avatar
    Stats
    6'0"  220 lbs.
    Join Date
    Dec 2004
    Age
    32
    Posts
    2,414
    Rep Power
    1338
    Level
    39
    Lv. Percent
    10.12%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by kwyckemynd00
    Start doing rack deads and weighted situps.

    You're back will probably be able to handle squats within a few months.

    Strong abs, strong lower back == no probs
    I'm loving rack deads. Much easier on my lower back. Hit some side bends too.
  17. Board Supporter
    foo.c's Avatar
    Join Date
    Mar 2004
    Age
    44
    Posts
    116
    Rep Power
    190
    Level
    10
    Lv. Percent
    81.53%

    Quote Originally Posted by SJA
    I have a back injury as well. I only squat with the Smith machine and for 3 years I didn't squat at all. I still made serious progress on my legs and, in fact, some of the big squatters in my gym thought that I must be able to squat a ****load of weight. So I disagree that you must squat to get big legs. My workout partner, who has lifted his entire life, has made more progress since training with me for 2 years than all of the squatting that he has previously done in the past.
    My results tend to echo yours. I have no problems squatting, and I always go ass-to-grass.

    But, I feel squats work my ass much more than my legs. I feel my quads being worked more on the leg press and hack squat machines.
  18. Board Supporter
    CSK's Avatar
    Join Date
    Jun 2005
    Posts
    48
    Rep Power
    141
    Level
    7
    Lv. Percent
    99.05%

    Quote Originally Posted by JordyRoc
    Honestly im not that big of a squatter.. I had a pretty serious back injury from a car accident when i was younger.. I have a hardtime keeping it straight... I suck it up tho... just not enough
    You ever try front squats or safety squats?
  19. Advanced Member
    jonesboy's Avatar
    Join Date
    Jul 2005
    Age
    45
    Posts
    616
    Rep Power
    424
    Level
    20
    Lv. Percent
    16.8%

    I've been using HST and been making some good gains on my legs. Just like Natedogg said progressive load is the key. A good example is to find your 10 RM and then go no lower than 70% of that and progressivly increase your weight. On HST that would be over 6 workouts. RM on HST is not to muscle failure but form failure. www.hypertrophy-specific.com
  20. Elite Member
    BigVrunga's Avatar
    Join Date
    Nov 2002
    Age
    39
    Posts
    5,063
    Rep Power
    2685
    Level
    49
    Lv. Percent
    27.01%
    Achievements Activity ProPosting ProPosting Authority

    My legs grow fine with Squats and SLDL's. After those two, I usually move on to single leg presses, smith machine lunges, and hamstring curls.

    Also, try doing 'foxsets', supersetting hacks with legpresses. Then you will know pain!!!

    BV
  21. Registered User
    Mach .78's Avatar
    Join Date
    Apr 2005
    Posts
    1,228
    Rep Power
    733
    Level
    27
    Lv. Percent
    58.35%
    Achievements Posting Pro

    Quote Originally Posted by BigVrunga
    My legs grow fine with Squats and SLDL's. After those two, I usually move on to single leg presses, smith machine lunges, and hamstring curls.

    Also, try doing 'foxsets', supersetting hacks with legpresses. Then you will know pain!!!

    BV
    Smith Sumos yesterday, finishing with 315 for 8. That was just the beginning. I downloaded Ronnie Coleman "The Unbelievable" from Shareaza and the rest is history. If you haven't, check it out.
  

  
 

Similar Forum Threads

  1. Tips for a newbie to the iron game
    By thessbros in forum Training Forum
    Replies: 12
    Last Post: 12-09-2012, 10:48 AM
  2. adding mass to upper quad/rectus femoris?
    By stankydanky in forum Training Forum
    Replies: 2
    Last Post: 01-29-2011, 04:17 PM
  3. New Training Split for more mass in Legs
    By ScottyDoc in forum Training Forum
    Replies: 0
    Last Post: 07-05-2010, 09:19 PM
  4. Tips for adding reps to Bench Press
    By hockeyroom28 in forum Training Forum
    Replies: 16
    Last Post: 12-03-2008, 04:53 PM
  5. 1-AD or M4OHN for lean mass gain after cutting
    By mickjagger in forum Anabolics
    Replies: 3
    Last Post: 04-29-2004, 10:45 PM

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