Leg growth Help
- 06-19-2008, 01:41 AM
Leg growth Help
Thanks for coming in here and attempting to help me out. Anyways, im aiming towards possibly doing a Bodybuilding show in November and want to get more growth in my legs. I work them out the same fashion i do for my upperbody but for some reason my upper body grows much quicker. I have tried multiple workouts including: Bill Starr 5x5 madcow, High intensity training, 8 day mass/strength split. I am really setting my goal to possibly do this show and my lower body just isnt near ready. I am asking for Any leg routine that have caused the most growth for you. I could careless about strength because i have it, but mass i feel i lack compared to my upperbody.
- 06-19-2008, 01:47 AM
20 Rep squat routines are always good to put mass on your legs.
Also deads + front squats go together liek steak and eggs and Are great for increasing leg size and shape.
- 06-19-2008, 01:49 AM
20 Reps with what & of 1 Rep max?
My current routine consists of Squats, Leg Press, V-Squat, Hammy Curl, Calf raises. Also i tried dead but i need a hex bar, i cant seem to get it down with a BB
06-19-2008, 09:34 AM
Personally i like doing legs twice a week w/ a wide spectrum of rep ranges. Also is the reason you can't get down low enough with a BB on Deads because of flexibility? If so you may want to work on that as it will also effect other lifts. I also like to make sure i have really good form on my leg lifts by getting low enough on squats and squeezing the muscles on other lifts and not just lifting the weight.
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06-19-2008, 09:43 AM
Lying Leg Curls
Rep range is best around 8-12 and I am actually a fan of splitting up quads and hams into 2 separate sessions.
M.Ed. Ex Phys
06-19-2008, 10:55 AM
06-19-2008, 10:56 AM
06-19-2008, 10:58 AM
06-19-2008, 11:25 AM
06-19-2008, 06:26 PM
My favourite leg day torture is putting something light like 3 45's on each side of the leg press, then doing a reasonable amount of reps, lets say 15. then pause, 15 more, pause 15 more etc untill your legs just burn like a b!tch, and their so full of blood they look like your flexing. Ill do 60-70 reps for one set. then take a break 1-2mn, then repeat.
06-20-2008, 09:13 AM
How did Madcow get a routine named after him, lol. Is he still on the message boards?
as for leg growth, i can only tell you what worked for me before i got into powerlifting. The basis of it was 2x20 on the hack squat where you may not get that second set o 20, and go real deep. Followed by 2x15 on squats the same way. Then you can do whatever, i used to do SLDL's and callled it quits. I have skinny legs, and this was the best thing i ever did.
06-20-2008, 01:22 PM
Ive been doing waterbury's TBT. I usually hit legs 3 times a week, but not hard every time. For instance, the past 2 weeks it went like this...
monday : Front squat (4x5...1 min rest
Seated calf raise (4x5....1 min rest)
wed: BB/DB lunges (4x8...1:30 rest)
glute/ham raise (4x8...1:30 rest)
fri: front squat (3x10..2min rest)
standing calf raise (3x10...2min rest)
Mon: Front squat (4x5...1min rest)
Seated calf raise (4x5..1min rest)
Wed: Back squat (4x8...1:30rest)
glute/ham raise (4x8....1:30rest)
Fri: BB/DB lunges (3x12....2min rest)
standing calf raise (3x12....2min rest)
That is just for strictly legs, obviously i am doing other bodyparts also, but was just giving you an example of different exercises, and rep schemes.
06-20-2008, 05:32 PM
I'm getting good gains from heavy ass squats, training my calves till failure with 4-5 sets of calve raise, seated calf raise, extensions with pyramidding down in weight. My calves have always been crappy but Im getting good gains from training till failure now.
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