Gaining size in the legs

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1989lukemyers
1989lukemyers Posts: 158 Member
in Goal: Gaining Weight and Body Building
Gaining size in the legs... Any tips hints and advice be great

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  • Walter__
    Walter__ Posts: 518 Member
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    Squat, squat, squat, and then squat some more.
  • grantdumas7
    grantdumas7 Posts: 802 Member
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    What are you currently doing for legs? How often are you working them?
  • 1989lukemyers
    1989lukemyers Posts: 158 Member
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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 guys
  • Iron_Lotus
    Iron_Lotus Posts: 2,295 Member
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    You should be hitting them at least twice a week
  • jmzz1
    jmzz1 Posts: 670 Member
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    Bump
  • ndj1979
    ndj1979 Posts: 29,139 Member
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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...
  • Cranquistador
    Cranquistador Posts: 39,744 Member
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    Pics please:flowerforyou:
  • Crazy4Healthy
    Crazy4Healthy Posts: 626 Member
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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.
  • grillnchill
    grillnchill Posts: 772 Member
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    Squat, squat, squat, and then squat some more.

    ^ yep
  • LolBroScience
    LolBroScience Posts: 4,537 Member
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    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.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
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    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.
  • DavPul
    DavPul Posts: 61,406 Member
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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 guys

    this is a list of exercises, but sets, reps, and frequency are more important if you looking for hypertrophy
  • erickirb
    erickirb Posts: 12,293 Member
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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 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.
  • DamianRendon
    DamianRendon Posts: 14
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    leg press , hex bar deadlifts off of a platform , stiffleg deadlift off platform
  • moya_rargh
    moya_rargh Posts: 1,473 Member
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    Squat, Romanian Deadlift, Squat, Leg Press, Squatsquatsquatsquatsquat...
  • 1989lukemyers
    1989lukemyers Posts: 158 Member
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    Brilliant thanks everyone
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
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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.pdf
  • SupermanRitz
    SupermanRitz Posts: 59
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    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
  • grantdumas7
    grantdumas7 Posts: 802 Member
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    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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