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    Gaining size in the legs

    Posts: 158 Member
    edited February 8 in Goal: Gaining Weight and Body Building
    Gaining size in the legs... Any tips hints and advice be great

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    • Posts: 518 Member
      Squat, squat, squat, and then squat some more.
    • Posts: 802 Member
      What are you currently doing for legs? How often are you working them?
    • Posts: 158 Member
      Once a week and perform the following

      Dead lifts
      Squats front/back
      Dumbbell lungs
      Calf raisers

      I train at home so don't have fancy machines so that's best I have come up with so far lol but thinking may need to sogn up to a gym

      Please share your leg day routines and share tips thanks guys
    • Posts: 2,295 Member
      You should be hitting them at least twice a week
    • Posts: 670 Member
      Bump
    • Posts: 29,136 Member
      you could switch to an upper/lower program where you hit upper on monday, lower on tues, rest/cardio wens, upper thurs, lower friday...

      this way you would hit legs twice a week as opposed to just once a week...
    • Posts: 39,744 Member
      Pics please:flowerforyou:
    • Posts: 626 Member
      you could switch to an upper/lower program where you hit upper on monday, lower on tues, rest/cardio wens, upper thurs, lower friday...

      this way you would hit legs twice a week as opposed to just once a week...

      ^^^ this. I do a split and hit upper and lower twice each. I do one day each higher weight\lower rep and one day each lower weight\higher rep. Seems to be working so far. :) I also recommend squats, deadlifts, lunges, calf raises, etc.
    • Posts: 772 Member
      Squat, squat, squat, and then squat some more.

      ^ yep
    • Posts: 4,537 Member
      I would just increase the frequency for legs. You don't need any fancy machines.

      Squats, Front Squats, Dead variations are really all you need.
    • Posts: 28,072 Member
      I would just increase the frequency for legs. You don't need any fancy machines.

      Squats, Front Squats, Dead variations are really all you need.

      ^^yep.

      Think about throwing in some split squats also.
    • Posts: 61,406 Member
      Once a week and perform the following

      Dead lifts
      Squats front/back
      Dumbbell lungs
      Calf raisers

      I train at home so don't have fancy machines so that's best I have come up with so far lol but thinking may need to sogn up to a gym

      Please share your leg day routines and share tips thanks guys

      this is a list of exercises, but sets, reps, and frequency are more important if you looking for hypertrophy
    • Posts: 12,294 Member
      show previous quotes

      this is a list of exercises, but sets, reps, and frequency are more important if you looking for hypertrophy

      ^ This

      Legs can handle and usually take a couple more reps/set than upper body, for most people. So typically hypertrophy is in the 8-12 rep range, but for legs you can easily go as high as 15 reps, or do drop sets on your last of each leg exercise to get even more time under tension.
    • Posts: 14
      leg press , hex bar deadlifts off of a platform , stiffleg deadlift off platform
    • Posts: 1,473 Member
      Squat, Romanian Deadlift, Squat, Leg Press, Squatsquatsquatsquatsquat...
    • Posts: 158 Member
      Brilliant thanks everyone
    • Posts: 2,720 Member
      Read this research review on frequency, intensity and volume for muscular hypertrophy and you'll see what the ideal program should be like.

      http://www.carblesspostworkout.com/uploads/4/8/2/9/4829089/hypertrofie_training_review.pdf
    • Posts: 59
      5x5 front squats
      4 sets, 6-8 reps stiff legged deadlifts
      8-10 rep/each side lunges
      50m prowler pushes (if you don't have a prowler use your car)

      Worked beautifully for me, courtesy of Elliott Hulse
    • Posts: 802 Member
      Here is a good video
      https://www.youtube.com/watch?v=KCAP6GTgYpo&hd=1

      I also found doing explosive reps help. Here is what you do. Pick a weight that is about 55-60% of your 1 rep max (you can estimate) and do 8-10 sets of 2-3 reps. You rest only 30-60 sec between sets. This will work for bench too.
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