[bigbull]

can any one help me cos i want to get my legs a lot bigger can any one help

[ANARKY]

Well your sorta gonna have to tell us what your doing now and what your diet is like before we can even help you.

[bigbull]

its already been posted in the relivent forum

[bigbull]

Day 1: Chest & Triceps
Day 2: Back & Biceps
Day 3: Legs
Day 4: Shoulders, Traps, Abs & Calves
Day 5: Off
Day 6: Repeat cycle

Notes: For each body part, shoot for 9 total sets, 8 to 10 reps per set. Performing fewer than 6 reps builds mostly strength, and performing more than 12 prevents you from using heavier weights. So the safe range is 8 to 10.

For the first exercise of each workout, do 2 additional warm-up sets of 12 to 15 reps using a lighter weight. That helps get the body ready to work out while helping to prevent injuries.


Day 1 Working Sets
(sets x reps)
Barbell Bench Press 3 x 8-10
Incline Barbell Bench Press* 3 x 8-10
Flat Bench Dumbbell Flyes 3 x 8-10
Close-Grip Bench Presses 3 x 8-10
Lying Cambered Bar Extensions 3 x 8-10
Straight Bar Cable Pushdowns 3 x 8-10

* Every other workout, alternate Incline Barbell Bench Presses with Incline Dumbbell Presses.


Day 2* Working Sets
(sets x reps)
Pulldowns or Wide-Grip Pull-Ups 3 x 8-10
Low Cable Rows 3 x 8-10
Dumbbell Rows or Bent-Over Barbell Rows 3 x 8-10
Standing Barbell Curls 3 x 8-10
Alternating Dumbbell Curls** 3 x 8-10

* Since Low Cable Rows, Dubbell Rows and Bent-Over Barbell Rows work a lot of the biceps, you don't need a lot of additional biceps work. In fact, doing too many sets for biceps after a good back workout could case your biceps to become overworked, which will prevent them from growing.

** Dumbbell Curls can be done either standing or seated. Alternate from week to week between the two.


Day 3 Working Sets
(sets x reps)
Leg Extensions 3 x 8-10
Squats 4 x 8-10
Stiff-Legged Dead Lifts or Lying Leg Curls 3 x 8-10


Day 4 Working Sets
(sets x reps)
Seated Dumbbell Overhead Presses or Barbell Military Presses 3 x 8-10
Seated Dumbbell Lateral Raises 3 x 8-10
Bent-Over Rear Lateral Raises or Reverse Pec-Deck Lateral Raises 3 x 8-10
Barbell Shrugs 3 x 8-10
Seated Calf Raises 3 x 8-12
Standing Calf Raises 3 x 8-12
Ab crunches on a bench 3 x 12-15
Hanging Leg Raises (knees bent) 3 x 12-15

[ANARKY]

I would do squats first, followed by 3 sets on the Legs sled but do I do increments of 90 on the sled I use which is a 45 on each side. Ill usually do 4 45's on each side then 5 then 6 then I do Leg Extensions followed by Leg Curls.

Can I ask why your doing stiff leg deadlifts on Leg day? That works your lower back mostly I would switch that to back day and start your workout on back day with it.

[LazosVshape]

I think you are doin' too little. I am all for high volume but i am not narrow-minded. You may not tolerate it well. But Let me suggest this; 3 sets extensions (warm-up) for 30 reps. 4 sets of squats 15-8 reps. 4 sets of leg press 20-10 reps. If you can give a little more afret that 3 sets of extensions 12-8 reps. For hams 2-3 exercises. Stiff leg deads, lying leg curls, seated OR standinf one leg curls. And don't forget to EAT and SLEEP!!!!

[LazosVshape]

Oh, and one more thing; try doing front squats now and then instead of the regular back squats. They work wonders

[ANARKY]

3 sets for warmup is alittle much, LBJ told me 1 warmup set is all you really need.

[LazosVshape]

In my opinion bbing is a marathon. So you never ever want to injure yourself. I have been steadily doing this warmup regimen for at least 3 years and i have yet to experience knee pain. And i always give 110%. I just think that warmups are not valued as high as they should.

[Mygeeto]

after a while, you will learn that one warm up is all is needed (assuming you've done it properly). its not something only guys of LBJ's scope know.

[compulut]

Originally Posted by LazosVshape

I think you are doin' too little. I am all for high volume but i am not narrow-minded. You may not tolerate it well. But Let me suggest this; 3 sets extensions (warm-up) for 30 reps. 4 sets of squats 15-8 reps. 4 sets of leg press 20-10 reps. If you can give a little more afret that 3 sets of extensions 12-8 reps. For hams 2-3 exercises. Stiff leg deads, lying leg curls, seated OR standinf one leg curls. And don't forget to EAT and SLEEP!!!!

You hit both of my points with your two posts. I'm unclear on the need to do more than one warm up set for a muscle group at the beginning of that day's workout, but...

Bigbull - Add more leg work. Look at the overall volume of the other muscle groups, the number of muscles that comprise them & the number of sets to work them. Now do the same for your legs. Relative to the rest of your routine, your legs are under worked, and are probably disproportionately developed. 3 different exercises for Quads & 2 or 3 for hams (hams are used on some of the quad exercises - so you may not need 3 for them). Also, the the stiff-legged deads that you're doing (if you do them like me) is more of a stretching movement - especially on the way down.

I also agree with LV on the front squats. It always amazes me to feel how those make my legs scream!

[captainplanet]

I also think your not doing enough...if legs are really your priority, then why are you only doing them once a week and very little at all when you do do them?? 3 exercises are not going to get it done bro, especially if you want your legs to grow. Remember your stabilizing muscles in your legs also...your legs arent just made up of quads and hamstrings ya know.. I'd go with two leg days a week bro, and change each workout up...for example maybe you could focuss on quad development one day and hamstring and stabalizers the next..Also hows your form on your squat? If your forms shitty this could also be a reason for your lack of growth. Especially if your not going down far enough...

[Viethulk4]

Strech before and after you workout, and make sure ya get your squats in. Biggest workout for legs, and one of bigger of any workout