Overall Leg Growth

scottylieb

scottylieb

New member
Looking for tips/suggestions/exercises to build leg mass for an avid lifter other than squats, jump squats, deadlift, leg press, calf raises.
Thanks!
 
Heavy lunges, bulgarian split squats, hack squats, front squats, hill sprints (for calves, also supports quad growth), step-ups, squatting with different bars (safety squat bar, giant camber bar, etc).
 
Good Mornings, RDL's etc. Need some hamstring work in there...

Famers walk on toes
 
Jiigzz said:
Good Mornings, RDL's etc. Need some hamstring work in there...

Famers walk on toes
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Oops, forgot the other side of the leg ...
 
squat and deadlift till you puke if you can comfortably walk out of the gym after a leg workout you're doing it wrong
 
Oscar said:
squat and deadlift till you puke if you can comfortably walk out of the gym after a leg workout you're doing it wrong
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So if I do singles with 95%+ of my max and walk out just fine I'm doing it wrong? And puking? Come on man
 
just giving u crap bro I happen to be a fan of intense high volume legworkouts that leave me sore for a days
 
Torobestia said:
Heavy lunges, bulgarian split squats, hack squats, front squats, hill sprints (for calves, also supports quad growth), step-ups, squatting with different bars (safety squat bar, giant camber bar, etc).
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This pretty much ends this thread.
 
Oscar said:
just giving u crap bro I happen to be a fan of intense high volume leg workouts that leave me sore for a days
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Same. I alternate my leg workouts as strength vs volume. I also split hamstrings and quads to separate workouts and train each 2x week. I do this when building mass.

Something like this:
Monday - Heavy quads (squats, leg press, lunges...)
Tuesday - Volume hamstrings (supersets, higher rep ranges)

Thursday - Heavy heamstring (deadlifts, good mornings, heavy lying curls...)
Friday - Volume quads (6 motions, 2 sets of 50, must finish in 40min)
 
PROness said:
This pretty much ends this thread.
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Except for the fact it completely ignores the hamstring muscle group; which Torobestia alluded to later on. Very good for quads though.
 
Any form of squats destroys your hamstrings as they are involved in the "hole" as they call it and are the one of the only muscles being engaged at the bottom of the squat. You're literature is lying to you...
 
PROness said:
Any form of squats destroys your hamstrings as they are involved in the "hole" as they call it and are the one of the only muscles being engaged at the bottom of the squat. You're literature is lying to you...
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Squats alone are not nearly enough stimulation for the hamstrings.
 
PROness said:
Any form of squats destroys your hamstrings as they are involved in the "hole" as they call it and are the one of the only muscles being engaged at the bottom of the squat. You're literature is lying to you...
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well id be happy to read your study involving hamstring utilisation during a squat. EMG's would be useful to back up your point...
 
Okay... Okay... Let me be more specific.

Olympic high bar squats.

The best hamstring workout other than pulling bar none. Once your below parallel the only thing between your ass and the floor is god and your hamstrings contracting.

Sadly maybe 1 in 10 people at my gym squat... And 1 in 10 of those people high bar squat. It's a damn shame because this exercise will put hair on your chest.
 
Hamstrings function in both hip extension and knee flexion. So no, squatting would not be sufficient stimulation at all, even if at full ROM.

A great, often-overlooked exercise that hits both actions of the hamstrings is weighted glute-ham raises.
 
mr.cooper69 said:
Hamstrings function in both hip extension and knee flexion. So no, squatting would not be sufficient stimulation at all, even if at full ROM.

A great, often-overlooked exercise that hits both actions of the hamstrings is weighted glute-ham raises.
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Sadly, many gyms do not have the equipment necessary for them.

I enjoy pull throughs personally.
 
I have two variations at my gym and I look at them thinking "I wonder." Will add them during bulk.
 
PROness said:
Okay... Okay... Let me be more specific.

Olympic high bar squats.

The best hamstring workout other than pulling bar none. Once your below parallel the only thing between your ass and the floor is god and your hamstrings contracting.

Sadly maybe 1 in 10 people at my gym squat... And 1 in 10 of those people high bar squat. It's a damn shame because this exercise will put hair on your chest.
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Uh, no...still far from necessary stimulation for the hamstrings. The good morning is the single best posterior chain exercise out there especially if you have access to a cambered or safety-squat bar.
 
Rodja said:
Uh, no...still far from necessary stimulation for the hamstrings. The good morning is the single best posterior chain exercise out there especially if you have access to a cambered or safety-squat bar.
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Just got back into lifting about 4 months ago, and just relized I completly forgot about goodmornings !!! Legs are tomorrow to, you got me excited !!!

I naturaly have very large legs, mine were bigger than my dads at the age of ten. My only advice is squat every week, and heavy to, you shouldnt enjoy yourself while doing squats. If your not gasping for air and dizzy after each set your just waisting time.
 
ive experienced more growth on high constant tension reps in the last few weeks than ever before.
 
Rodja said:
Get stronger at squats, deads, good mornings, etc.
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As someone with awesome wheels ;-) I agree with this ^^^^

Before my torn hamstring (from baseball) when my legs looked better than now my leg routine was (when off DC) squats, stiff deads, good mornings and front squats (heels on thin plywood). There were a number of days I wouldn't even mess with extensions or curls. I would throw in glute ham raise occasionally.
 
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