Gaining size in the legs
1989lukemyers
Posts: 158 Member
Gaining size in the legs... Any tips hints and advice be great
0
Replies
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Squat, squat, squat, and then squat some more.1
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What are you currently doing for legs? How often are you working them?0
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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 guys0 -
You should be hitting them at least twice a week0
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Bump0
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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...0 -
Pics please:flowerforyou:0
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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.0 -
Squat, squat, squat, and then squat some more.
^ yep0 -
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.0 -
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.0 -
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 hypertrophy0 -
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
^ 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.0 -
leg press , hex bar deadlifts off of a platform , stiffleg deadlift off platform0
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Squat, Romanian Deadlift, Squat, Leg Press, Squatsquatsquatsquatsquat...0
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Brilliant thanks everyone0
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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.pdf0 -
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 Hulse0 -
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.0
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