Squat and deadlifts

1989lukemyers

getting big legs....

Will squats and deadlifts alone do the job?

Training them Once or twice a week?

My goals are to increase my size of my legs so any workout plans would be great and I ask about only squats and deadlifts as I don't belong to a gym I train at home so have limited equipment so be good to hear from you women and men that also train at home and what you do for leg day

Many thanks

xmichaelyx

I have a power rack at home. I don't deadlift (sacreligious, I know) because of back issues. But I squat, do reverse lunges, and straight-leg deadlifts (as the back allows).

As long as you're eating enough to gain and have good form, squats and deadlifts will give you the size increase that you want.

Stronglifts 5x5 specifically has you squatting every workout and is great for beginning leg development.

ndj1979

what kind of equipment do you have at home?

I would suggest an upper/lower routine where you hit each group 2x a week ....are you a new to lifting, intermediate, etc?

juggernaut1974

I assume you'll also be eating a calorie surplus?

If you're going for visual size changes, you'll need to be eating excess calories....in addition to whatever routine you choose. And because of this, I echo the advice to look for a good full body routine.

mike_bold

in my opinion, front squats for bigger quads, deficit deadlifts (off two plates 50 - 60mm), surplus calories. Twice a week, one heavy, one light.

AoifeElmo

I squat and deadlift with my very limited supply of 10kg dumbells. I have really narrow legs, but they're starting to shape up by doing high reps of goblet squats, deadlifts, lunges, split squats. I find single leg exercises work well if you don't have heavy weights. I do hamstring curls with dumbell and seated Leg Extensions with ankle weights too.

_benjammin

Squats 3X a week, DL 2x a week for 2 years, I've gainded 2.5 inches around my mid thigh at similar BF%, through a couple of bulks and cuts.