Article: Big Leg Workout

[The Press]

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[fueledpassion]

Personally, I don't think this info suprises anyone. We all know the foundational power, strength and size lifts for big legs.

I think what most do not know if how to execute the rep range and rest period well. It took me 2 solid years to discover what really makes for a thick, massive and strong leg.

High reps + moderate weight. Progressive overload technique by either increasing weights per set, increasing reps per set, increasing both or reducing rest time. Personally, I try to do option 1 first.

Keeping rep range from 12-25 has worked wonders and is still working wonders for me. To what extent? 2" growth in my thighs and counting. For instance, last week I did 225lbs, 3 X 20, with an average of 3 to 4 minutes rest between each set. That does it!

Turns out the calves can work similarly - serious volume. Giant sets (100 reps) built out of tri-sets or quad-sets of 3 to 4 different exercises, mixing body weight movements with weighted movements can do incredible wonders for a calve muscle.

 

[Bigcountry08]

Personally, I don't think this info suprises anyone. We all know the foundational power, strength and size lifts for big legs. I think what most do not know if how to execute the rep range and rest period well. It took me 2 solid years to discover what really makes for a thick, massive and strong leg. High reps + moderate weight. Progressive overload technique by either increasing weights per set, increasing reps per set, increasing both or reducing rest time. Personally, I try to do option 1 first. Keeping rep range from 12-25 has worked wonders and is still working wonders for me. To what extent? 2" growth in my thighs and counting. For instance, last week I did 225lbs, 3 X 20, with an average of 3 to 4 minutes rest between each set. That does it! Turns out the calves can work similarly - serious volume. Giant sets (100 reps) built out of tri-sets or quad-sets of 3 to 4 different exercises, mixing body weight movements with weighted movements can do incredible wonders for a calve muscle.

I agree, most guys in the gym know basic quad and hamstring movements, but when it comes to putting a routine together and proper form it starts going down hill fast. I can do 365 for 3 all day, but try doing 135x50 or like you said 225x20 it's a whole other world of growth.