My legs are starting to look like chicken legs compared to the rest of me. That may change as I cut (I carry almost all my fat on my upper body, especially my torso), but I'm thinking I need to work in a few more leg exercises.

What to people recommend for good leg workouts?

My current routine is:

Monday (full body)
- Squats, 5x5
- Weighted pull-ups, 5x5
- Bench, 5x5
- Upright Rows, 5x5
- Dumbbells shoulder press, 5x5
- Deads, -3x5

Wednesday (pulls)
- Chins, 3x10
- Cleans, 3x8
- Rows, 3x10
- Seated leg curls, 3x10

Thursday (push)
- Incline bench, 3x10
- Decline bench, 3x10
- Dumbbell flys, 3x10
- Leg press, 3x10
- Seated calf raise, 3x10

Saturday (full body)
- Squats, 5x5
- Weighted pull-ups, 5x5
- Bench, 5x5
- Upright Rows, 5x5
- Dumbbells shoulder press, 5x5
- Deads, -3x5


I'd like to leave Mon/Sat as they are... can't add much to those sessions. But I could add another lift or two to the push/pull splits. Full disclosure though... I've only recently added leg press, leg curls, and calf raises to the routine... so maybe I'm in good shape and just need to give it some time?

Thoughts?

.

Instead of sets of 10 do sets of 20+. Do you have access to a GHR stand?

I don't think you need to add more, if anything I would say less (you are working at least 1 part of your leg 4 days/week). If size, not strength is your goal, maybe up the reps to 6-8 on the compound leg movements and 12-15 on the isolation moves, as it will give the muscles more time under tension (the isolation do at a slower more controlled pace, weight will not be as important with these).

It is my understanding that the rep ranges for legs can be a little higher than for the upper body to achieve the similar muscular responses.

I have the same issue as you, it is more of genetics than anything else. Even when I ran track at University I was squatting BWx2, and dead lifting a little more than that and still had chicken legs. Still do today, and I have been increasing load and volume on my legs over the past couple of months. The only thing I find working them does is get them more ripped, with very little size gained.

You are working in very limited intensity zones..Training squats twice per week yet the reps/sets are identical. Why not work in different intensity zones and gain additional benefits? For example, 70-90% plus one of those days and 40-60% the other. This lower intensity day will have you working at a lower weight which will allow for higher reps and a more volumous approach which is very effective training approach fo increasing muscular bulk..That is assuming you are eatng to support growth and not cutting as you mentioned you were planning on doing.

Don't be affraid to make changes to your training.. Remember that vid you posted on periodization? Have a system just like he talks about. Within that system you have to be flexible and plan your training to suit your goals. If my goals are to increase lower body size, my training is going to match my goals. That is the great thing about having a system like that. You can set it up to train numerous components of the neuromuscular system. It does not have to be one or the other. It can be absolute stength, explosive strength, strength endurance, speed strength, traditional BB type work..It is simply about proper organization and management of your training to suit your individual goals and needs.

Quads especially seem to respond really well to higher volumes, 15 reps or more.

Personally i think leg extensions suck, try another compound movement such as leg press or rear foot elevated dumbell split squats.

split squats for high reps are brutal.

rather than ham curls and calf raises, why not look to do compound leg movements? Lunges, Split Squats, GHRs.

ur routine looks good. how much running r u doing.

Virtually none right now... 1, maybe 2 short cardio sessions per week.

i thought that maybe u were over doing it with intense running. maybe make sat 5x10 instead of 5x5. its probably more the case of
patience. we all want our gains yesterday. lol