Building big legs
- 11-29-2013, 08:44 AM
Building big legs
I have been including lower body into my exercises within the last 3-4 months, iv taken a two week break and I'm about to get back on it an serious again, I have made very good gains in every department since I started (strength/hypertrophy/endurance/power) but I want to change things up a bit.
So I was wondering if all the people on here that have gained big leg achievements could give me the workout or particular exercise that worked for them personally? I do understand that different things work for different people, but my body seems to adapt very fast.
- 12-02-2013, 04:32 PM
1) Barbell Back Squat (low-bar style for more hams and glutes/ high-bar for more quads development)
2) Leg Press
3) Hack Squat
4) Stiff legged deadlifts
5) Waling barbell lunges
- 01-20-2014, 06:50 PM
When I started to split my training for legs between quads and hams I really started to get size, especially on calves because I was training them twice a week. Just a sample:
Quads and calves Super sets:
BB Squats / Smith Machine Calf Raises
Leg Extensions / Seated Calf Raises
Leg Press / Leg Press Calf Raises
Front Squats / Single Leg DB Calf Raises
Hams and calves Super sets:
RDL's / Seated Calf Raises
Leg Curls / Leg Press Calf Raises
SLDL's / Single Leg DB Calf Raises
DL's / Seated Calf Raises
Change it up how you see fit but made a huge impact on size, strength, and explosiveness. My vertical for volleyball went from 28" to 33", and I'm a 6'1" white guy.Getting my "figure" back:
01-20-2014, 06:55 PM
01-20-2014, 07:38 PM
Getting my "figure" back:
01-27-2014, 11:59 PM
If your trying to get bigger legs one thins you could do is have two leg days during the week. One day could be all quad exercises and the next day could be all hamstring exercises. I've found that it has made my legs grow and I normally have a hard time in that area.
02-08-2014, 07:59 PM
02-14-2014, 07:14 PM
Lying leg curls - 2-3 warm up sets. For the first 3 sets do 12 full range of motion reps. On the last one we are going to do a drop set with partials. Do 12 reps, drop the weight and do 8 more, drop the weight and do 8 more, then do 25 partials out of the stretched position. 4 total work sets.
Leg press - Make sure you do plenty of warm ups. Just do a standard pyramid doing 10 reps until you get to a weight that you can barely do for 10 reps. On this last set of 10, when you know it's your last one, get out of the machine after the set and then proceed to do a walking lunge with just your bodyweight for 20 steps on each leg. You only need to do the set of lunges after the last set on the leg press.We'll call this 4 working sets. 4 total work sets.
Leg extensions- On these, kick the weight up as hard as you can. You don't have to pause or squeeze. Use a heavy weight on these. These will actually blow your quads up. So again, use heavy weight, kick hard, and do 4 sets of 10 reps. 4 total work sets.
Squats-After 1-2 lighter sets, start doing working sets of 8 with deep reps. You don't have to bury these, but do try and get just a tad below parallel. Do 3 sets of 8 pyramid style. For example on these I did 315, 375, and 415 for 8. It was real tough after all the other stuff, but they felt awesome with the overload of blood in my legs.
Dumbell stiff legged deads - Do 4 sets of 10. Work the stretch, your legs will be tight and full of blood. 4 total work sets.
02-14-2014, 07:30 PM
Your legs are mostly comprised of type 1(slow twitch) muscle fibers, so higher rep work is most likely going to generate the most growth. Ive swapped to splitting my leg day into quad dominant day and hamstring dominant day; it has done wonders for me. I love it. For moat of the exercises try and lift in a slow and controlled manner; dont just fly through the lift like your racing. Try and keep tension on your muscle; and really feel it working. Right now reps wise i do slight warmup then 1st set is 14-16 reps: 2nd set is around 12 reps and 3rd set is 10. Sometimes i go to 8 but most of the time i try and go back up to a little higher rep range like 14-18.
03-05-2014, 12:25 PM
try front squats. they're a great quad builder
03-05-2014, 01:42 PM
03-05-2014, 02:08 PM
03-05-2014, 04:34 PM
I do hamstring things first. Squatting is usually only about twice a month, and I do a lot of high rep stuff / short short breaks for every other exercise
Serious Nutrition Solutions
03-06-2014, 06:48 AM
03-06-2014, 07:04 AM
03-06-2014, 01:39 PM
03-11-2014, 07:46 PM
03-11-2014, 07:58 PM
03-11-2014, 08:16 PM
Getting my "figure" back:
03-11-2014, 08:59 PM
1) He hasnt lifted weights very long and is just experiencing growth from merely showing up and DOING a leg routine
2) He was naturally well-built in the legs and/or was already over weight and had lots of size already
3) Both 1 & 2
Any other body part except back & legs I could see that lower rep ranges and super heavy weight could cause grow, especially chest and arms.
03-11-2014, 10:06 PM
How do you guys feel about lower vs. higher reps for hams? I'm pretty sure hams are very type 2 dominant so I'm just curious if you guys prefer higher reps even for hams?
03-11-2014, 10:26 PM
03-11-2014, 10:49 PM
03-12-2014, 08:36 AM
03-12-2014, 08:37 AM
I find natty is a decently knowledgable lad
03-12-2014, 09:57 AM
03-12-2014, 09:59 AM
03-12-2014, 10:38 AM
03-12-2014, 10:47 AM
03-15-2014, 11:53 AM
03-15-2014, 11:59 AM
03-15-2014, 12:21 PM
03-15-2014, 12:30 PM
03-15-2014, 12:42 PM
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