Leg growth

[megatron2222]

What are some effective methods to make your quads and hams grow? (Specifically outer sweep of the quads) I'm looking for either specific exercises and/or nutritional methods.

 

[Montego1]

Feet low and just inside shoulder width on leg press really put the pressure on the outer sweep of my quads.

 

[PaulBlack]

Well, of course the obvious bigger body exercises like squats, (maybe more close stance or oly HB) also front squats hits the quads more along with leg pressing and onto more iso work like extensions. I have heard hack squats, but they make my knee caps feel like they are going to shoot thru the wall into the women's locker room. I never do those or extensions personally. Most pulling, like deads or their kin ie: RDL's SLDL's, GM's, pulll throughs, GHR's, leg curls, hit the hamstrings and glutes.

Eating enough will add size too, as the bigger compound exercises to develop the legs, can take quite a bit out of the body, so more healthy food may be needed.

 

[kisaj]

Front squats, repeat. Also as mentioned, narrow stance leg press is going to put emphasis on quads.

 

[KrisL]

I'll +1 front squats.
I also like sumo deadlifts and walking lunges.

 

[megatron2222]

Awesome. What do you guys think about splitting legs into 2 days? Quad day and ham day.

 

[kisaj]

I work legs twice a week with a concentration on each.

Monday is quad day.
Squats
fr squats, alternating with narrow stance leg press eow.
leg extensions
seated calf

Thursday is hammy/glute centric day.
Sumo deads
SLDL
split squats
sliding ham curls
standing calf