I have been doing squats since this last november . and I saw an increase in my thighs but I was wondering what is the best excersise for the thigh concerning Mass … what adds size more than anything else.
Thanks again
Donnie
Squats are probably the most efficient exercise although you need a deadlift variation to build hamstrings in proportion.
However, as someone who used to do a lot of leg presses, leg ext, etc, my legs seem to have gotten smaller since I started focussing on squats and deadlifts. I assume that my back is catching up with my legs so my legs are not being worked as hard.
Back when I was younger I saw the most size gain from the leg extention but I wouldn’t recommend them now.
Of course I don’t train for size anyway so you can ignore this if you want.
That’s my opinion.
Some on this site have said leg press is better for mass than squats. I also liek leg extensions; I think they have their place, too.
[quote]stuward wrote:
Back when I was younger I saw the most size gain from the leg extention but I wouldn’t recommend them now.
[/quote]
If you saw the most size gain from extensions, wouldn’t it make sense to recommend them to someone asking about gaining quad size? I know it’s unpopular with a lot of people on here, but they are still a valid resistance movement.
DB
I don’t recommend them because I think they are dangerous. They stress the knee unnaturally. Also, the fact that they are an isolation move means that the synergists are not involved. At this stage of my life (I’m 50) I’m more interested in functional strength. Leg extentions don’t give that, squats do.
Squats, leg presses, leg extensions (if they don’t hurt your knees, do them), leg curls (lying or seated), and Romanian deadlifts. Regular deadlifts help too. If I had to pick an exercise that worked best for me, it would be squats.
I think Romanian Deadlifts will be best for leg mass if you’re looking to outgrow clothes…besides squats that is. Leg Curls will help you get out of plateaus you might reach in hamstring size training because without leg curls you don’t really train knee flexion much. I think that’s the right name.
What I mean to to say is that nothing trains your hamstrings to bend your knee like leg curls. The same people who say not to leg curl are the same people who say not to curl…and they’re the ones that cause powerlifters to make fun of T-Nation.
Don’t forget unilateral work! One-legged squats and leg presses can breathe new stimulation into your workouts. Try a few sets of single leg presses and/or squats on the smith machine and see how sore you are afterwards.
I’ve been seeing a lot of results with single leg extensions. My gym has a Hammer Strength unilateral leg extension machine I really like.
I’ve been doing standing leg extensions
Get under the bar and squat heavy for sets of 2-3 reps and your legs will grow. And, you’ll have the benefit of bigger and stronger legs, glutes, and hips vice just bigger legs. I know I’ll get blasted, but don’t waste your time with leg extensions or machine hamstring curls. Rather, do front squats, Zercher squats, Romanians, and barbell hack squats. Do BB Good Mornings to increase your lower back strength and core so you can keep adding weight in the squat. And, kick the arsehole out of the Power Rack doing arm curls. You can use that for your leg extension substitute.
[quote]stuward wrote:
I don’t recommend them because I think they are dangerous. They stress the knee unnaturally. Also, the fact that they are an isolation move means that the synergists are not involved. At this stage of my life (I’m 50) I’m more interested in functional strength. Leg extentions don’t give that, squats do. [/quote]
Not to come off as disagreeable, but how do leg extensions stress the knee unnaturally? I’m sitting in a chair right now. If I straighten my leg out in front of me, I’m doing a leg extension and it is a natural movement. If I prudently add weight to that movement, I fail to see how it is unnatural. I’m sure if you are using an improperly adjusted machine, it can stress the wrong areas, but to say it’s an inherently unnatural movement is incorrect.
I’m not even going to address functional strength as that is an individual definition.
DB
[quote]dollarbill44 wrote:
stuward wrote:
I don’t recommend them because I think they are dangerous. They stress the knee unnaturally. Also, the fact that they are an isolation move means that the synergists are not involved. At this stage of my life (I’m 50) I’m more interested in functional strength. Leg extentions don’t give that, squats do.
Not to come off as disagreeable, but how do leg extensions stress the knee unnaturally? I’m sitting in a chair right now. If I straighten my leg out in front of me, I’m doing a leg extension and it is a natural movement. If I prudently add weight to that movement, I fail to see how it is unnatural. I’m sure if you are using an improperly adjusted machine, it can stress the wrong areas, but to say it’s an inherently unnatural movement is incorrect.
I’m not even going to address functional strength as that is an individual definition.
DB[/quote]
and if you do standing leg extensions then you can’t get it wrong and its functional, and it isolates the quads fairly well.
The only thing that has made my legs grow is front squats at least 3 times per week. I’d also do some RDLs and they helped develop my hamstrings. I’d also usually throw in something else in like lunges or Bulgarian split squats, but front squats and RDLs were the staples.
To be honest, I’ve only tried using front squats and back squats more than twice a weak so I don’t know what the effect of leg presses would be 3 times a week.
Seriously, through in 3-4 sets of front squats before every workout and you should see some growth.
25 years of training for shot,discus,hammer, rugby, karate,weightlifting,powerlifting, and now highland games and masters shot and discus, and coaching for ten years have given me some insight into leg size and strength.
Pause front squats for 4-5 sets of 5-6 reps, take a medium weight, go down, rest and relax the muscles completely, count four seconds, drive up! the push from the bottom position will stimulate your quads like mad.
when you get stronger doing just these twice a week, add in conventional deadlifts done standing on two weight plates in a similar fashion. basic and brutal and effective.
Bringing my squats and leg presses up from 5-10s to one all out 20 rep set has done more for my legs than anything. Similar to the old 20 rep breathing squats I guess except I’m not doing them 3 times a week, none of my old shorts fit my legs anymore.
One thing to add to any workout is to stretch…
At the end of what ever stretch hard and without stopping for 60 seconds on each leg… No more…
This has been proven to work, did for me too…
Solid
[quote]leoesharkey wrote:
25 years of training for shot,discus,hammer, rugby, karate,weightlifting,powerlifting, and now highland games and masters shot and discus, and coaching for ten years have given me some insight into leg size and strength.
Pause front squats for 4-5 sets of 5-6 reps, take a medium weight, go down, rest and relax the muscles completely, count four seconds, drive up! the push from the bottom position will stimulate your quads like mad.
when you get stronger doing just these twice a week, add in conventional deadlifts done standing on two weight plates in a similar fashion. basic and brutal and effective.[/quote]
I just found myself a new method. Thanks.
Sumo deadlifts are curently my deal, but I may be respodng to them simply because I’ve been out of it so long.
As a guy with really long legs I found better result with a leg press over “real squats” - I just wasn’t able to add the weight with squats, but it is true that it’s a more compound motion. I currently do both squats and sumos.
I also agree with the post-workout stretch. If you can get an actual massage, even better. Russians have done it forever. It’s all about keeping the blood movin.
Don
My recommendations: FULL squats, 1 1/2 full squats, lunges, step-ups, and the much hated leg extension.
Hamstrings: stiff-leg deadlift, deadlifts, good mornings, glute-ham raises, leg curls.
The first two movements will do more for your thigh mass than most of the rest combined. I only recommend the leg press to those with an injured back. Just an ego-machine IMO.
As far as reps, it’s academic to tell someone which rep-range to use. You must vary the reps over the course of several cycles. Most any rep range will produce results. You’ve got to find which ones consistently produce results for the longest durations. My favorites: 5x5, 2x20 among others.
I’m not sure how the leg extension became the most hated exercise here on T-Nation lately. Just another tool in your arsenal. Don’t overused it and you’ll be fine. I used to do them after squats for years. Toes in leaning forward and toes pointed leaning back. Never had a twinge of pain in my knees?