I want to know for all those guys with your huge legs that I see in some of your avatars, what type of leg routine that you do to achieve that full look. Should I train heavy? Legs are mostly what I need to improve on right now. Any advice will be greatly appreciated. Also I would like to know what is the best frequency to train your legs wether its once, or twice a week.
Squats and milk man, squats and milk.
to get big legs i think you should trainlight and heavy light day’s and heavy day’s. make sure cardio is on a bike or running sprints and squats are the staple!
some people have a hard time with legs but mine grow on a stationary bike or a hike i’m trying to back off them but they are neccesary for upper body growth in my opinion and they make you feel great.
I have actually heard that leg presses help to stimulate hypertrophy better then squats, also iso leg machines help a lot for hypertrophy. Front squats will give you huge legs also more then back prob in terms of just quad growth which is what most see.
Monday-Front squats 3 sec pause in hole 10x3
Tuesday-Sled pull forward/backwards KB swings
Wednesday-RDL heavy 4x6
Thursday-Heavy sled sprints kb swings
Friday-Single leg exercise (bulgerian split squats,lunges, etc)4x6-12
This is what me and my training partner are doing right now as part of a M/W/F total body split. It seems to be working good for now. We are hitting our legs 5 times a week and recovering quite well. I like high frequency for legs and everything else for that matter.
I have tried the squats and milk program that everyone here jokes about. It will definitely add some size to your legs, and everything else. I think it should be renamed The Squats, Milk, and Liverwurst Sandwich program… That would give you the best bang for your buck lol… Liverwurst is key…
[quote]rsg wrote:
Squats and milk man, squats and milk.[/quote]
I was really hoping everyone would leave this as the first and final post
Bulgarian Split Squats.
Heavy Calf Raises
Front Squats
A2G Squats
Hack Squats
The quad sweep is key for large legs.
[quote]rsg wrote:
Squats and milk man, squats and milk.[/quote]
oh and I thought it was milk and squats…
du
now I will be truly big…
Damn that dyslexia it’s been tanking my Dinosaur legs all along…
But seriously…squats and milk. 20 rep squats will kick your ass and force you to buy bigger clothes.
^ So for putting on leg mass, you guys say volume, or HIT is better?
[quote]sed26 wrote:
^ So for putting on leg mass, you guys say volume, or HIT is better?[/quote]
What works for us, might not work for you. Its all different, but you should give each of them a shot.
You will, however, get much more mass on your legs if you do the squats and milk program. A lot of people, including myself, have had awesome results from it.
Also, I am very athletic and can run a 4.4-40. I am 197 pounds and 6’3 for a little background info. I heard some things like bigger legs would make me slower, and also too much running(which I do in football practice) will keep your legs slim and make it super hard to gain leg mass. I think bigger legs won’t make me slower as long as I continue running sprints but I really agree with too much running will keep your legs slim. Not like I run marathons in practice either to say the least. With me playing sports(I’m in highschool) I can’t eat nearly as much as I would like. Just two meals a day one being the little lunch that they give at school and when I get home from practice, which is at 7:00, I eat again. I’m really thinkin that after football season is when I can do good leg routines because my legs are down for the count throughout the week from practice and I take weight lifting at school for maintanence until football season is over.
My upper body is superb, but its just my legs i’m focused on right now because for one, last season I injured my left leg which took around 6 months to heal and before that, I was a beginner and completely skipped legs all together. But I’m thinking that with the time it took for my upper body to develop, it shouldn’t take much to make my legs bigger since I take much pride and determination in my weightlifting routines.
“With me playing sports(I’m in highschool) I can’t eat nearly as much as I would like. Just two meals a day one being the little lunch that they give at school and when I get home from practice, which is at 7:00, I eat again”
This is a problem and there are no excuses for it. I was just in highschool a few years ago and played varisty sports half the year and managed to eat five meals on a regular basis. You can do it if you really want to.
Heavy squats. There’s going to be a distinct difference between what your legs look like when you can squat 500 than when you can only squat 200.
My legs blew up once I started squatting heavy on a regular basis.
My ass too, but I’m not complaining.
That’s impossible for me because I have VERY LITTLE spare time as it is. Maybe your schedule was different. We practice from 3:30 to 6:30 pm, and school turns out at 3:00. That’s my WHOLE DAY spend at school. When I get home I eat a big meal then. But in the morning before school I drink a protein shake. VERY POOR diet right now but that’s the sacrifice I have to make. I doubt since you ate 5 meals that your time restraints weren’t as tight as mine. Trust me, if there were any other way, I would’ve found it by now. So how did you manage?
pack a ziploc bag with loads of walnuts and dried fruit. Take a protein shake to school, maybe a Meal replacment bar or w/e but man theres plenty of ways to eat decently during school. I personally wake up, take a protein shake, then eat breakfast. during school Ill eat a bag of nuts and fruit (400+ calories) then lunch which I bring (chicken, steak or some form of protein along with veggies) then after lunch either a protein shake I pack in a water bottle or a MR bar or w/e.
After school and before practice I eat some more nuts and fruit (these really save me) and after practice when I’m home I can resume my normal diet. It takes alot to prepare for each day but its really worth it in the end I think.
I have plenty of meal replacement bars with 25 grams of protein so that’s no problem. I’ll have to find a place to stack up on the nuts though.
There’s a case for both:
Your legs are generally slow twitch, because you use them so much, which means you can make big mass-gains from volume, but on the other hand…
Your legs won’t grow unless you exert greater loads on them, which means getting stronger, and the fast track for gettign stronger is going heavy.
Judge for youreslf.
Your young you will make gains eating just 2-3 meals, in fact there are people I know who only eat 3 meals a day and are really fucking strong and look good.
lucky them, i lose weight at 6 meals per day when i’m training alot