[biglifter56]

Legs have always been a weak point of mine. i have tried alot of different routines, and rep ranges, and i havent really had any success.

Right now i workout legs twice a week. 1st session is heavy, second session is light. heres the workout

workout 1:

Squats 4 sets 5-7 reps 2-3 min rest in between
**i have to wrap my knees on these because i blew out my knee last year at football, and i dont want to take the risk of messing it up again

Leg press 4 sets 5-7 2-3 min rest
**last set is a drop set, taking off 2 plates on each side untill theyre all gone

leg Extentions 3 sets 5-7 reps 1-2 min rest
*heavy, and hard squeeze at the top

stiff leg deads/db stiff legs
4 sets of 5-7 2=3 min rest
**1 or 2 warm up sets before that


leg curls
3 sets of 5-7
1-2 min rest


reverse leg culs
3 sets off 5-7
1-2 min rest


workout2

Squat
3set of 10-15 with 45-90 sec rest(sometimes a little longer because this workout is really hard)

front squats
3 sets of 10-15 45-90sec rest
**drop set the last set

leg ext/hack squats(i switch between these exercises just by what i feel like doing)
3 sets of 10-15
**this one i go a little lighter, and just try to squeeze out whatever i have left in my quads


leg curls
3 sets of 10-15 60 sec rest

reverse leg curls or db stiff legs
3 sets of 10-15 60 sec rest



Thats my workout.

as far as supps, i take

whey
creatine mono
aminos
glutatmin
glucosamine
vitamins
green tea

i eat plenty of protien, small ammounts of fat(maby a handfull ofalmonds),and a little bit of complex carbs(i try to only have 3 carb meals a day because my body bloats up like crazy when i get carbs)

thats about it guys...thanks.

[Dylan5000]

For some guys, legs are always going to be a problem; it's just a genetic thing. I'm the opposite; I had very good quads with wide sweeps before I even started training legs hard, but my arms and chest are disproportionately smaller.

It looks like you've got an awesome, painful leg routine, so if that's not working they'll probably always be a sticking point for you. However, I know some guys that said the "20-rep squat" routine recommended by Stuart McRobert is great for getting people past plateaus.

Basically, find a squatting weight that allows you to normally get 10 hard, steady reps - the 11th rep would be seemingly impossible.

And.......do 20 reps with that weight. Take 3 big gulps of air at the top of every single rep, and as the reps get harder and harder, take as much time as you need, but make sure you do 20 reps!! Make sure you've got a spotter too, of course.

That's it for squats; after that follow it up with regular presses and/or extensions, and according to Mr. McRobert you should be good to go.

I've never tried this method so I can't confirm it's validity, but some people swear by it.

[biglifter56]

that sounds painfull man im gonna try that. thanks

[CALIBBER]

hey big

I would do some smith machine squat ever other workout.. smith machine squats is shown to work much better.. I've always have had big legs. too big in my mind. all i do is:

squats comfortable stance)
leg presses (toes out)
walking lunges or hacks (toes out)
stiff leg deads (ppl think that you have to go down to stretch it but in fact, you just need to go down to your knees. your training hams not back.. even milos does it the same wat) wide stance
lying leg curls (toes out)
seated leg curls (toes in)

I also think about my foot placement on the exerizes i.e. toes in or out.for me, low reps and heavy weights. i know some say hig reps

[odoyal rulez]

I'd also try increasing your reps on leg extensions. I mean 5-7 reps isnt all that much on a seated machine leg extension. Try doing 30-50...it hurts like hell, but you can do it.

[davebar]

I've started to split doing legs into two seperate days now because it's so damn exausting....feel lightheaded, nausea, etc..

I'm doing squats, 5 sets...first set is a warm up with two 45's
Then, a superset of leg presses and hack squats.

Then later in the week, I'll do SLDL's and another super set of ham curls, standing and prone.

[acoz]

The depth of your squat would be my biggest concern. When I go to the gym to squat I dont have the energy to dedicate the leg curls and extensions. If you want size spend your time doing various squats/presses /dead lifts. When you have reached your goal the size you aspire to have then toss in the isolation xer's. A method for improving your squat is squat from the bottom. Set your pins in your squat cage so you start from below 90 degrees. Once you get the hang of it you build confidence through achievement. The only difference is your not racking and un-racking the weight your pushing off the pins. For people who have a fear of full squats this builds confidence. I dont know your technique so its just a suggestion if that be the problem. Good luck brother. Peace

[JLDUBS]

a workout that i tried for about 8 weeks was...

Squats- 5 x 15 , 12 , 10 , 8 , 6
-superset-
Leg Ext's- 5 x 20

Front Squats- 3 x 12

Leg Press- 5 x 8 - 12
-superset-
Leg curls- 5 x 20

Stiff Leg Deads- 4 x 12
- superset-
Single Leg Curls-4 x 8-10

after that 8 weeks my legs were thicker and the cuts came out better, It's hard and very painful but it pays off in the end.

[Scoular]

I believe that isolation movements will bring out very little difference in regards to detail in your legs.


Big and Ripped legs is off season size followed with a strict fatloss diet.

[Basso]

Originally Posted by CALIBBER

hey big

I would do some smith machine squat ever other workout.. smith machine squats is shown to work much better.. I've always have had big legs. too big in my mind. all i do is:

EEEK! Death machine more like it, the smith machine isolates and takes away anchillery muscle groups which is exactly opposite of what you need to gain mass. It also takes away your ability to really go heavy safely, your body can not adjust for any mistakes etc and opens you up for some great injuries. Don't get me wrong I like the smith machine because it's a great place to hang towels etc.
"Shown to work much better"????? Show me evidence!!!

IMO there is only one way to develop big thick quads and that is Deep heavy squats. If you do real squats you won't be able to do much else afterwards. The leg press does not allow full motion movement, isolatory movements like extensions will not build size. Compound movements are king for mass building and the Squat is definitely close to the top of the list (just under Deadlift).
Go ahead and wrap your knees but bury them and pack some weight on the bar, if you can walk the next day, put more weight on the bar next week.
When I was taught how to squat properly (many moons ago) and actually started squating and going heavy, my legs exploded, I've spent the past few years catching my upper body up.

[Scoular]

smith machine squats are terrible I agree.

[davebar]

Originally Posted by Scoular

smith machine squats are terrible I agree.

What about SLDL using the smith?

[Basso]

Originally Posted by davebar

What about SLDL using the smith?

SLDL is not a perfectly linear movement so the Smith would be a horrible choice. With SLDL your body would be forced to move forward/backward to adjust for bar movement which would totally defeat the purpose of the movement. The Smith is a terrible choice for any compound movement, I would save it for those isolation lifts at the end of your w/o.