what are the best exercises for adding size to the legs? and what sets/reps would you recommend?
Squat. Lots of sets of a few reps.
And some milk too
Legs respond well to many protocols. It’s best to mix them up. See the recent article on the Hungarian wrestler.
Before you start worrying about what exactly yo ushould be doing, resign yourself to the fact that effective leg training hurts… ALOT.
Most guys not making much leg progress are not in that boat because they’re not using the right program. They’re in that boat because it’s real easy to talk yourself into believing you’re hitting them hard enough when you ain’t even close.
Try this for legs:
1 x 15 lunges
5 x 5 full squats, ramped weight
5 x 5 romanian deadlifts, ramped weight
3 x 8 leg press
1 x 40 body weight squats
3 x 8 calf raises
farmers walk till you drop.
Ouch, dude, thats gonna kill him lol. Ima do that one time. Make sure you eat heaps the day before, the day you do it and the day after. You dont want to hurt yourself from under-feeding yourself.
That’s the whole workout. It’s actually very close to what I do. The body weight squats are the hardest part.
I love Bulgarian split squats, especially with an added range of motion.
[quote]bmitch wrote:
IronWarrior24 wrote:
I love Bulgarian split squats, especially with an added range of motion.
Tried those today for my first time, they’re hard.[/quote]
Yeah they are. Did you do yours with your front foot off the floor a bit?
Ian King’s Suicide by Squat must be the most insane leg program ever made. It takes advantage of the fact that legs respond well to A LOT of rep ranges.
[quote]IronWarrior24 wrote:
bmitch wrote:
IronWarrior24 wrote:
I love Bulgarian split squats, especially with an added range of motion.
Tried those today for my first time, they’re hard.
Yeah they are. Did you do yours with your front foot off the floor a bit?[/quote]
That sound tricky.
or walking up hill with either a log on your shoulder or dragging a heavy sled, altinating walk forwards and backwards
[quote]stuward wrote:
IronWarrior24 wrote:
bmitch wrote:
IronWarrior24 wrote:
I love Bulgarian split squats, especially with an added range of motion.
Tried those today for my first time, they’re hard.
Yeah they are. Did you do yours with your front foot off the floor a bit?
That sound tricky.[/quote]
They definitely take some getting used to.
[quote]stuward wrote:
Try this for legs:
1 x 15 lunges
5 x 5 full squats, ramped weight
5 x 5 romanian deadlifts, ramped weight
3 x 8 leg press
1 x 40 body weight squats
3 x 8 calf raises
farmers walk till you drop.[/quote]
Oh, man. I almost had to reach for the puke bucket just reading this.
You can’t hold your front foot off the floor unless you can levitate. He was having fun with you.
It is a great exercise any way you do it.
Stu
[quote]stuward wrote:
You can’t hold your front foot off the floor unless you can levitate. He was having fun with you.[/quote]
No, actually I wasn’t. I admit I didn’t explain it very well though so I can see how you might have thought that. You put your front foot up off the ground like on a couple of plates or something else that is raised a few inches off the ground. This will allow you to go down further and will give you more of a stretch.
I think bulgarian split squats are great. It takes a little getting use to at first when you are trying to balance yourself. I’ve never tried to put my foot on plates before.