Tips for adding mass to legs????

  1. Registered User
    JordyRoc's Avatar
    Join Date
    Apr 2005
    Age
    30
    Posts
    77
    Rep Power
    152

    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. Registered User
    natedogg's Avatar
    Stats
    6'0"  220 lbs.
    Join Date
    Dec 2004
    Location
    CA
    Age
    32
    Posts
    2,415
    Rep Power
    1334

    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
    421

    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. Registered User
    VanillaGorilla's Avatar
    Join Date
    Apr 2003
    Posts
    921
    Rep Power
    598

    squats, squats, are more squats
  5. Registered User
    JordyRoc's Avatar
    Join Date
    Apr 2005
    Age
    30
    Posts
    77
    Rep Power
    152

    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. Registered User
    natedogg's Avatar
    Stats
    6'0"  220 lbs.
    Join Date
    Dec 2004
    Location
    CA
    Age
    32
    Posts
    2,415
    Rep Power
    1334

    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. Registered User
    Grmlock's Avatar
    Join Date
    Oct 2004
    Posts
    269
    Rep Power
    0

    Wieghted walking lunges.
  8. Registered User
    JordyRoc's Avatar
    Join Date
    Apr 2005
    Age
    30
    Posts
    77
    Rep Power
    152

    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. Gold Member
    glenihan's Avatar
    Join Date
    Aug 2004
    Age
    31
    Posts
    3,679
    Rep Power
    1961

    Quote Originally Posted by JordyRoc
    Honestly im not that big of a squatter..
    then don't expect to get big legs
  10. Registered User
    JordyRoc's Avatar
    Join Date
    Apr 2005
    Age
    30
    Posts
    77
    Rep Power
    152

    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. SJA
    SJA is offline
    dead sexy wino
    SJA's Avatar
    Join Date
    Jul 2003
    Location
    the nearest overpass
    Age
    50
    Posts
    2,054
    Rep Power
    8149

    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. Gold Member
    Mach .78's Avatar
    Join Date
    Apr 2005
    Posts
    1,228
    Rep Power
    728

    Shrug bar lifts because of your back.
  13. Registered User
    Gumbo's Avatar
    Join Date
    Feb 2004
    Location
    Boston, MA
    Age
    42
    Posts
    194
    Rep Power
    225

    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. Gold Member
    Aeternitatis's Avatar
    Stats
    5'9"  160 lbs.
    Join Date
    Oct 2004
    Location
    Delirium, Tremens
    Posts
    1,664
    Rep Power
    961

    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
    Location
    Marklar
    Age
    31
    Posts
    5,324
    Rep Power
    2845

    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. Registered User
    natedogg's Avatar
    Stats
    6'0"  220 lbs.
    Join Date
    Dec 2004
    Location
    CA
    Age
    32
    Posts
    2,415
    Rep Power
    1334

    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
    Location
    127.0.0.1
    Age
    44
    Posts
    116
    Rep Power
    186

    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. CSK
    CSK is offline
    Board Supporter
    CSK's Avatar
    Join Date
    Jun 2005
    Posts
    48
    Rep Power
    137

    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. Registered User
    jonesboy's Avatar
    Join Date
    Jul 2005
    Location
    texas
    Age
    44
    Posts
    617
    Rep Power
    420

    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. -Dalla Hunga-
    BigVrunga's Avatar
    Join Date
    Nov 2002
    Location
    Somewhere between a 4x12 stack and a power rack...
    Age
    38
    Posts
    5,064
    Rep Power
    2682

    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. Gold Member
    Mach .78's Avatar
    Join Date
    Apr 2005
    Posts
    1,228
    Rep Power
    728

    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, 08:48 AM
  2. adding mass to upper quad/rectus femoris?
    By stankydanky in forum Training Forum
    Replies: 2
    Last Post: 01-29-2011, 02:17 PM
  3. New Training Split for more mass in Legs
    By ScottyDoc in forum Training Forum
    Replies: 0
    Last Post: 07-05-2010, 07:19 PM
  4. Tips for adding reps to Bench Press
    By hockeyroom28 in forum Training Forum
    Replies: 16
    Last Post: 12-03-2008, 02:53 PM
  5. 1-AD or M4OHN for lean mass gain after cutting
    By mickjagger in forum Anabolics
    Replies: 3
    Last Post: 04-29-2004, 08:45 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