I do legs about once per week...
Usually it consists of
i need some tips for adding mass to my legs. They are seriously lacking...
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.
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...
squats, squats, are more squats
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
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.
Wieghted walking lunges.
Actually i dont use a belt....Originally Posted by natedogg
Im going to try this tho.. Thanks for the tip
then don't expect to get big legsOriginally Posted by JordyRoc
I do what i can before my back feels like its gonna split in halfOriginally Posted by glenihan
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.
Shrug bar lifts because of your back.
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.
Travelling lunges with barbell on your shoulders is hardcore. My ass is always sore after these even when squatting doesn't cut it.
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Start doing rack deads and weighted situps.Originally Posted by JordyRoc
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.Originally Posted by kwyckemynd00
My results tend to echo yours. I have no problems squatting, and I always go ass-to-grass.Originally Posted by SJA
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.
You ever try front squats or safety squats?Originally Posted by JordyRoc
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
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!!!