Hypertrophy Leg Question

Foxx13

Member
I’ve switched to a hypertrophy program with the basis being to gain size and ultimately use it as a base building work capacity block. I do two lower body workouts a week. Everything is done at home so no machines.

1. What do you guys do for hypertrophy leg work?

2. Thinking of getting a leg extension/leg curl bench…worth it? I would use it for hypertrophy Blocks only.

My current leg workouts are below. Deadlifts and squats are the bulk of my leg days with higher reps.

Workout 1:

Deadlifts- 4 sets of 12
F squats- 3 sets of 12
Lunges (15 reps)+ hypers (20 reps)+ calves 30 reps- 3 sets of each

Workout 2

Back squat- 4 sets of 12
Deadlift variation 16 reps + calves- 4 sets of each
Hypers + lunges- 3 sets of each
 
try incorporating sissy squats with assistance by holding the rack. I'd superset them after a heavy leg press, but you can probably do those right after your main squats. they really helped blow up my quads
 
I have one of those curl/extension benches and didn’t use it for a long time. I’ve added it back in to warmup for squats and fatigue my quads before leg press and split squats, and I have seen a noticeable difference.
 
High rep squat is king. Don’t have a set rep number, do as many as you can, rest standing (without racking the bar), do a few more, rest standing, do a few more and so on until you can’t do a single more rep. That’s hypertrophy for legs.
 
BBiceps said:
High rep squat is king. Don’t have a set rep number, do as many as you can, rest standing (without racking the bar), do a few more, rest standing, do a few more and so on until you can’t do a single more rep. That’s hypertrophy for legs.
Click to expand...
Get's my heart racing just thinking about doing this.

Time for a rest interval...
 
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