and everything else. But this thread is about legs.
My leg day workout looks like:
Squat ME work
glute ham raise 3x8-12 reps
close stance leg press to heavy triple or fiver, then 20 rep set
calves
On my back day I do deadlifts and SLDLs and other back stuff. I use a 3 day split.
Without removeing the ME work, what should I do to add leg size. I weight right at or a few pounds under 190, and gaining. 26.5" thighs. I was thinking of doing a RP set to absolute failure on the leg press instead of the 20 repper.
Gain weight, that is the best way to make your legs bigger.
Anyways you train powerlifting right? for the most part the way they squat wide-activating hips and glutes more- is not the best for hypertrophy and is why a lot of powerlifters legs don’t look that great yet they squat ridiculous weight.
I would switch to an oly style squat-high bar, little more narrow stance and full squat-
For me what has given me the most progress is olympic front squats, they are my main exercise for legs and I squat 3x a week.
[quote]shizen wrote:
Gain weight, that is the best way to make your legs bigger.
Anyways you train powerlifting right? for the most part the way they squat wide-activating hips and glutes more- is not the best for hypertrophy and is why a lot of powerlifters legs don’t look that great yet they squat ridiculous weight.
I would switch to an oly style squat-high bar, little more narrow stance and full squat-
For me what has given me the most progress is olympic front squats, they are my main exercise for legs and I squat 3x a week.
Your leg day looks pretty good right now though. [/quote]
I do train for powerlifting. However as a raw/single ply squatter, we typically use a moderate stance (a wee bit wider then shoulders) and take it relatively deep, as per IPF(usapl?) rules. What we do isn’t a multi ply, 2" ROM, legs spread as far apart as possible style squat.
Looking at the squat rack and thinking about squatting made mine grow. Lol Real high volume works for me. Sometimes over 30 sets. 6-30 reps on some. Mainly the high reps stuff comes in on the leg press or lunges.
From my experience beating the shit out of them makes them grow. Whether its alot of high rep work or heavy weight/ low rep work you gotta make sure you’re limping out of the gym when your done.
Randomly cramping quads which disable you and make you curl up in a ball on the floor prove it was an epic leg day. You gotta go beyond thunderdome, mate. You have to look forward to puking. My two centavos
[quote]Growing_Boy wrote:
Looking at the squat rack and thinking about squatting made mine grow. Lol Real high volume works for me. Sometimes over 30 sets. 6-30 reps on some. Mainly the high reps stuff comes in on the leg press or lunges.
From my experience beating the shit out of them makes them grow. Whether its alot of high rep work or heavy weight/ low rep work you gotta limp out of the gym when your done. You gotta go beyond thunderdome, mate. You have to look forward to puking. My two centavos [/quote]
I totally agree, Do you think a RP set to absolute failure or will the 20(or close to it) reppers do that for me?
Be careful what you wish for or you might be the next person to start a thread about where to buy pants that fit. BTW, I agree with the front squat suggestion and of course, to eat more.
If you take that leg press from 5 platesx18 to 12x20 you will not have issues with growth in the quads. Just grind them out and keep eating and the size will come.
[quote]Scott M wrote:
If you take that leg press from 5 platesx18 to 12x20 you will not have issues with growth in the quads. Just grind them out and keep eating and the size will come. [/quote]
[quote]zephead4747 wrote:
Growing_Boy wrote:
Looking at the squat rack and thinking about squatting made mine grow. Lol Real high volume works for me. Sometimes over 30 sets. 6-30 reps on some. Mainly the high reps stuff comes in on the leg press or lunges.
From my experience beating the shit out of them makes them grow. Whether its alot of high rep work or heavy weight/ low rep work you gotta limp out of the gym when your done. You gotta go beyond thunderdome, mate. You have to look forward to puking. My two centavos
I totally agree, Do you think a RP set to absolute failure or will the 20(or close to it) reppers do that for me?[/quote]
x3. For me I have gotten best results using higher rep work, burns like no other and makes going up my simple 12 stairs in my house a damn choir for the rest of the day.
[quote]zephead4747 wrote:
Growing_Boy wrote:
Looking at the squat rack and thinking about squatting made mine grow. Lol Real high volume works for me. Sometimes over 30 sets. 6-30 reps on some. Mainly the high reps stuff comes in on the leg press or lunges.
From my experience beating the shit out of them makes them grow. Whether its alot of high rep work or heavy weight/ low rep work you gotta limp out of the gym when your done. You gotta go beyond thunderdome, mate. You have to look forward to puking. My two centavos
I totally agree, Do you think a RP set to absolute failure or will the 20(or close to it) reppers do that for me?[/quote]
I think that if I tell myself I’m going to failure it gives me a way out. When I tell myself I need to bring ass to grass for 25 I hit failure around 18 and the rest is just torture. This is just me, mind you.
[quote]Growing_Boy wrote:
zephead4747 wrote:
Growing_Boy wrote:
Looking at the squat rack and thinking about squatting made mine grow. Lol Real high volume works for me. Sometimes over 30 sets. 6-30 reps on some. Mainly the high reps stuff comes in on the leg press or lunges.
From my experience beating the shit out of them makes them grow. Whether its alot of high rep work or heavy weight/ low rep work you gotta limp out of the gym when your done. You gotta go beyond thunderdome, mate. You have to look forward to puking. My two centavos
I totally agree, Do you think a RP set to absolute failure or will the 20(or close to it) reppers do that for me?
I think that if I tell myself I’m going to failure it gives me a way out. When I tell myself I need to bring ass to grass for 25 I hit failure around 18 and the rest is just torture. This is just me, mind you. [/quote]
[quote]Alquemist wrote:
What do you do when there isn’t anymore space on the leg press machine for plates? Seriously.[/quote]
Thats why i don’t like leg press. Not to mention takes forever to find plates to use it and its awkward and feels super easy compared to a full squat of any kind.
BTW, I agree with the front squat suggestion and of course, to eat more.