Increase muscle mass on legs
ngashley
Posts: 1 Member
Any advice on how to increase muscle mass on legs? What my nutrition should be like and workouts? I've been trying to get bigger legs.
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Replies
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Squats, Front Squats, Deadlift and Leg Press. Eat enough protein to support muscle gainz. I had 21" thighs
about a year ago. Once I stopped running as much and did sprinting instead and incorporated the compound exercises above Im at 26" thighs now. Oh and I find to always try and lift more then last workout usually helps too lol 6 -
The thing I really hate and forgot to mention is that when your legs start to get bigger it makes it SUPER difficult finding normal pants that fit right lol so FYI train legs with caution, sweatpants and oversized waist sizes to accommodate my pants have become a norm and if I hit 29-30" thighs I wont even know what to do with my wordrobe lol.0
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jpoehls9025 wrote: »The thing I really hate and forgot to mention is that when your legs start to get bigger it makes it SUPER difficult finding normal pants that fit right lol so FYI train legs with caution, sweatpants and oversized waist sizes to accommodate my pants have become a norm and if I hit 29-30" thighs I wont even know what to do with my wordrobe lol.
To paraphrase Wendler (only slightly): A man should not be concerned with trying to fit into skinny jeans; a man should be concerned with finding pants that can contain his massive thighs.6 -
Gallowmere1984 wrote: »jpoehls9025 wrote: »The thing I really hate and forgot to mention is that when your legs start to get bigger it makes it SUPER difficult finding normal pants that fit right lol so FYI train legs with caution, sweatpants and oversized waist sizes to accommodate my pants have become a norm and if I hit 29-30" thighs I wont even know what to do with my wordrobe lol.
To paraphrase Wendler (only slightly): A man should not be concerned with trying to fit into skinny jeans; a man should be concerned with finding pants that can contain his massive thighs.
goal = all pants are going to be skinny jeans lol!3 -
jpoehls9025 wrote: »Gallowmere1984 wrote: »jpoehls9025 wrote: »The thing I really hate and forgot to mention is that when your legs start to get bigger it makes it SUPER difficult finding normal pants that fit right lol so FYI train legs with caution, sweatpants and oversized waist sizes to accommodate my pants have become a norm and if I hit 29-30" thighs I wont even know what to do with my wordrobe lol.
To paraphrase Wendler (only slightly): A man should not be concerned with trying to fit into skinny jeans; a man should be concerned with finding pants that can contain his massive thighs.
goal = all pants are going to be skinny jeans lol!
Now that's what I'm talking about. Tom Platz is the goal.
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Gallowmere1984 wrote: »jpoehls9025 wrote: »The thing I really hate and forgot to mention is that when your legs start to get bigger it makes it SUPER difficult finding normal pants that fit right lol so FYI train legs with caution, sweatpants and oversized waist sizes to accommodate my pants have become a norm and if I hit 29-30" thighs I wont even know what to do with my wordrobe lol.
To paraphrase Wendler (only slightly): A man should not be concerned with trying to fit into skinny jeans; a man should be concerned with finding pants that can contain his massive thighs.
Be a girl.. At least we can resort to leggings. Doesn't help when they aren't appropriate work attire though!1 -
1) Calorie surplus
2) Progressive overload
Most importantly; you do NOT have to squat to build big legs, no matter what people will tell you. The majority of my hypertrophy has come from leg press, quad extensions, RDL,s and ham curls.5 -
I don't know, my legs didn't start growing until I started squatting. But I also do know not all bodies are created equal different exercises work for different people thats why I like the ones I listed originally:
Squats, Front Squats, Deadlift and Leg Press
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trigden1991 wrote: »1) Calorie surplus
2) Progressive overload
Most importantly; you do NOT have to squat to build big legs, no matter what people will tell you. The majority of my hypertrophy has come from leg press, quad extensions, RDL,s and ham curls.
Squat is the king ( or queen) of all exercises. Unless one has physical injuries/barriers why not squat.2 -
Ironandwine69 wrote: »trigden1991 wrote: »1) Calorie surplus
2) Progressive overload
Most importantly; you do NOT have to squat to build big legs, no matter what people will tell you. The majority of my hypertrophy has come from leg press, quad extensions, RDL,s and ham curls.
Squat is the king ( or queen) of all exercises. Unless one has physical injuries/barriers why not squat.
right? I think its a few things about that topic, but Ronnie said it best:
“Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-*kitten* weights.”
― Ronnie Coleman2 -
trigden1991 wrote: »1) Calorie surplus
2) Progressive overload
Most importantly; you do NOT have to squat to build big legs, no matter what people will tell you. The majority of my hypertrophy has come from leg press, quad extensions, RDL,s and ham curls.
It's true, you don't have to but it's probably more effective if you incorporate squats (at least some variation).1 -
In order to gain size you will have to eat in a surplus, so 125-250 cals over maintenance per day (being a woman I typically wouldn't go much higher than that). Also I would follow a program that has you working legs multiple times per week, Strong Curves is a great option since you work them 3-4x per week with hip thrusts, squats, deadlifts etc (however there is more emphasis on the glutes vs the legs) but I am sure there are many other good programs out there too.0
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Bicycling.1
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Ironandwine69 wrote: »trigden1991 wrote: »1) Calorie surplus
2) Progressive overload
Most importantly; you do NOT have to squat to build big legs, no matter what people will tell you. The majority of my hypertrophy has come from leg press, quad extensions, RDL,s and ham curls.
Squat is the king ( or queen) of all exercises. Unless one has physical injuries/barriers why not squat.
I'm not saying don't squat but as the subsequent comments have proven everyone gets swept up in the "squats are the best" mentality.
As a "full body" compound movement they are great. They tax the whole lower body, posterior chain and CNS however strictly for hypertrophy they are not a necessity.
I haven't squatted for nearly 3 years now and have made some significant progress with my leg development.3 -
Ironandwine69 wrote: »trigden1991 wrote: »1) Calorie surplus
2) Progressive overload
Most importantly; you do NOT have to squat to build big legs, no matter what people will tell you. The majority of my hypertrophy has come from leg press, quad extensions, RDL,s and ham curls.
Squat is the king ( or queen) of all exercises. Unless one has physical injuries/barriers why not squat.
I don't really squat because of equipment limitations as well as being more quad dominant when I go heavy, since my focus is more on the glutes...so I tend to avoid them or do more high rep goblet/banded. So it will depend on your goals too.0 -
trigden1991 wrote: »Ironandwine69 wrote: »trigden1991 wrote: »1) Calorie surplus
2) Progressive overload
Most importantly; you do NOT have to squat to build big legs, no matter what people will tell you. The majority of my hypertrophy has come from leg press, quad extensions, RDL,s and ham curls.
Squat is the king ( or queen) of all exercises. Unless one has physical injuries/barriers why not squat.
I'm not saying don't squat but as the subsequent comments have proven everyone gets swept up in the "squats are the best" mentality.
As a "full body" compound movement they are great. They tax the whole lower body, posterior chain and CNS however strictly for hypertrophy they are not a necessity.
I haven't squatted for nearly 3 years now and have made some significant progress with my leg development.
Agreed, squats are great but for strictly building legs, I really like the leg press.0 -
What would be a good alternative for a leg press? Since I can't afford a gym right now I mostly do at home and outdoor workouts right now. I have dumbbells, kettle bell, and a barbell with olímpic plates at home.0
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santacruz_isabel wrote: »What would be a good alternative for a leg press? Since I can't afford a gym right now I mostly do at home and outdoor workouts right now. I have dumbbells, kettle bell, and a barbell with olímpic plates at home.
Front squats. Since you have a barbell and plates, you can just clean it up to the delts and commence to squatting.1 -
jpoehls9025 wrote: »The thing I really hate and forgot to mention is that when your legs start to get bigger it makes it SUPER difficult finding normal pants that fit right lol so FYI train legs with caution, sweatpants and oversized waist sizes to accommodate my pants have become a norm and if I hit 29-30" thighs I wont even know what to do with my wordrobe lol.
I don't work for them but I just bought my first pair of pants at www.barbellapparel.com.
Their jeans are designed for lifters with bigger legs...maybe this is something to look into?1 -
santacruz_isabel wrote: »What would be a good alternative for a leg press? Since I can't afford a gym right now I mostly do at home and outdoor workouts right now. I have dumbbells, kettle bell, and a barbell with olímpic plates at home.
Bulgarian Split Squats with your dumbbells would work really well without proper equipment.1 -
sammyliftsandeats wrote: »jpoehls9025 wrote: »The thing I really hate and forgot to mention is that when your legs start to get bigger it makes it SUPER difficult finding normal pants that fit right lol so FYI train legs with caution, sweatpants and oversized waist sizes to accommodate my pants have become a norm and if I hit 29-30" thighs I wont even know what to do with my wordrobe lol.
I don't work for them but I just bought my first pair of pants at www.barbellapparel.com.
Their jeans are designed for lifters with bigger legs...maybe this is something to look into?
I will def look into this thanks!0 -
Thanks for the advice0
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santacruz_isabel wrote: »Thanks for the advice
No worries, thats why I love these forums we all help each other with a common goal = kicking as* lol jp but really fitness is a great unifier.0 -
Other than squats,heavy dumbbell lunges or barbell, farmers walks, frame carries, kegs. H ell go grab a boulder and carry around the yard. Leg press is great. Cycling is pretty good (go hard uphill).0
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I deadlift and squat pretty heavy 2x/week. I also include rack pulls, leg press and leg extensions. Other great workouts are hip thrusts and split squats. Make sure you are eating at a surplus too. I've always had very muscular legs (large quads and hamstrings) and my thighs are 21.5". Genetics also helps!1
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PowerliftingMom wrote: »I deadlift and squat pretty heavy 2x/week. I also include rack pulls, leg press and leg extensions. Other great workouts are hip thrusts and split squats. Make sure you are eating at a surplus too. I've always had very muscular legs (large quads and hamstrings) and my thighs are 21.5". Genetics also helps!
(leg day)
I love when people are not afraid of leg day and at 2x a week slaying it. I usually have a dedicated leg day platz style because I have so much variation I can barley walk afterwards lol. Leg day = (squat, Front Squat, Either weighted stepup or Bulgarian Split Squats, every once in awhile lunges instead of the previous two exercises mentioned [for variation] and finish with legpress / calf raises standing / seated supersets)
(back day)
Then I do back / legs with deadlifts and rack pulls as well. I do some RDL's as well occasionally along with bent over rows (one of my favs). Love some lat pull downs seated cable rows as well.
Back day isn't as varied as leg day specifically because deadlifts just takes everything out of me. Just today my last 1rep I had white floaters in my vision pretty freaky cause that never happened before lol0 -
jpoehls9025 wrote: »PowerliftingMom wrote: »I deadlift and squat pretty heavy 2x/week. I also include rack pulls, leg press and leg extensions. Other great workouts are hip thrusts and split squats. Make sure you are eating at a surplus too. I've always had very muscular legs (large quads and hamstrings) and my thighs are 21.5". Genetics also helps!
(leg day)
I love when people are not afraid of leg day and at 2x a week slaying it. I usually have a dedicated leg day platz style because I have so much variation I can barley walk afterwards lol. Leg day = (squat, Front Squat, Either weighted stepup or Bulgarian Split Squats, every once in awhile lunges instead of the previous two exercises mentioned [for variation] and finish with legpress / calf raises standing / seated supersets)
(back day)
Then I do back / legs with deadlifts and rack pulls as well. I do some RDL's as well occasionally along with bent over rows (one of my favs). Love some lat pull downs seated cable rows as well.
Back day isn't as varied as leg day specifically because deadlifts just takes everything out of me. Just today my last 1rep I had white floaters in my vision pretty freaky cause that never happened before lol
Dem deadlift spots. If you never see stars after a pull, you're not pulling heavy enough. 1 -
Gallowmere1984 wrote: »jpoehls9025 wrote: »PowerliftingMom wrote: »I deadlift and squat pretty heavy 2x/week. I also include rack pulls, leg press and leg extensions. Other great workouts are hip thrusts and split squats. Make sure you are eating at a surplus too. I've always had very muscular legs (large quads and hamstrings) and my thighs are 21.5". Genetics also helps!
(leg day)
I love when people are not afraid of leg day and at 2x a week slaying it. I usually have a dedicated leg day platz style because I have so much variation I can barley walk afterwards lol. Leg day = (squat, Front Squat, Either weighted stepup or Bulgarian Split Squats, every once in awhile lunges instead of the previous two exercises mentioned [for variation] and finish with legpress / calf raises standing / seated supersets)
(back day)
Then I do back / legs with deadlifts and rack pulls as well. I do some RDL's as well occasionally along with bent over rows (one of my favs). Love some lat pull downs seated cable rows as well.
Back day isn't as varied as leg day specifically because deadlifts just takes everything out of me. Just today my last 1rep I had white floaters in my vision pretty freaky cause that never happened before lol
Dem deadlift spots. If you never see stars after a pull, you're not pulling heavy enough.
I guess not haha! Im curious, being its my first time seeing them is it fairly normal? I don't mind it, just being cautious like if I should take a knee when it happens, in the event I pass out don't want to fall from to high lol.0 -
jpoehls9025 wrote: »Gallowmere1984 wrote: »jpoehls9025 wrote: »PowerliftingMom wrote: »I deadlift and squat pretty heavy 2x/week. I also include rack pulls, leg press and leg extensions. Other great workouts are hip thrusts and split squats. Make sure you are eating at a surplus too. I've always had very muscular legs (large quads and hamstrings) and my thighs are 21.5". Genetics also helps!
(leg day)
I love when people are not afraid of leg day and at 2x a week slaying it. I usually have a dedicated leg day platz style because I have so much variation I can barley walk afterwards lol. Leg day = (squat, Front Squat, Either weighted stepup or Bulgarian Split Squats, every once in awhile lunges instead of the previous two exercises mentioned [for variation] and finish with legpress / calf raises standing / seated supersets)
(back day)
Then I do back / legs with deadlifts and rack pulls as well. I do some RDL's as well occasionally along with bent over rows (one of my favs). Love some lat pull downs seated cable rows as well.
Back day isn't as varied as leg day specifically because deadlifts just takes everything out of me. Just today my last 1rep I had white floaters in my vision pretty freaky cause that never happened before lol
Dem deadlift spots. If you never see stars after a pull, you're not pulling heavy enough.
I guess not haha! Im curious, being its my first time seeing them is it fairly normal? I don't mind it, just being cautious like if I should take a knee when it happens, in the event I pass out don't want to fall from to high lol.
I see them literally every deadlift session. I take my 5/3/1 AMRAP and Joker Sets seriously. 1 -
Gallowmere1984 wrote: »jpoehls9025 wrote: »Gallowmere1984 wrote: »jpoehls9025 wrote: »PowerliftingMom wrote: »I deadlift and squat pretty heavy 2x/week. I also include rack pulls, leg press and leg extensions. Other great workouts are hip thrusts and split squats. Make sure you are eating at a surplus too. I've always had very muscular legs (large quads and hamstrings) and my thighs are 21.5". Genetics also helps!
(leg day)
I love when people are not afraid of leg day and at 2x a week slaying it. I usually have a dedicated leg day platz style because I have so much variation I can barley walk afterwards lol. Leg day = (squat, Front Squat, Either weighted stepup or Bulgarian Split Squats, every once in awhile lunges instead of the previous two exercises mentioned [for variation] and finish with legpress / calf raises standing / seated supersets)
(back day)
Then I do back / legs with deadlifts and rack pulls as well. I do some RDL's as well occasionally along with bent over rows (one of my favs). Love some lat pull downs seated cable rows as well.
Back day isn't as varied as leg day specifically because deadlifts just takes everything out of me. Just today my last 1rep I had white floaters in my vision pretty freaky cause that never happened before lol
Dem deadlift spots. If you never see stars after a pull, you're not pulling heavy enough.
I guess not haha! Im curious, being its my first time seeing them is it fairly normal? I don't mind it, just being cautious like if I should take a knee when it happens, in the event I pass out don't want to fall from to high lol.
I see them literally every deadlift session. I take my 5/3/1 AMRAP and Joker Sets seriously.
good stuff will be looking forward to star gazing soon then.0
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