I need some critiqueing and advide!

Abram86

I have been working out for 13 weeks. My legs have always been small and my thighs also. I work them.out with 4 sets of Calf raises at 20 reps (80) pounds, leg extinsions at 130 pounds and leg press at 190 pounds. Heres a pic taken of my legs after 13 weeks.

lilpoindexter

1- Go here: http://scoobysworkshop.com/
2- Look for exercise to give you the results you want.
3- Be patient and work hard
4- admire the results.


Personally, I think you need to jack the weight up until you can barely do 6 or 7 reps in a set if you want to gain mass.
EDIT...13 weeks isn't really that much time to see much mass growth, so be patient.

Abram86

Thanks for the advice!

SonicDeathMonkey80

A little bit of running/cycling won't hurt either.

Cr01502

I'm assuming you want to put more muscle on your legs?

Doing 20 reps of leg extensions is great for muscular endurance however doesn't do a whole lot for muscle growth.

I would say do compound exercises (squats, deadlift, hyperextensions) with heavy weights 8-10 while eating at a slight calorie surplus.

Running/cycling won't build your leg muscles up any more than they already are. Unless you sprinting up hill or something.

toddis

Do squats brah.

Rep range for hypertrophy is what, 8-12?