Getting big legs

When I trained at home, I did different variations of both twice a week. Back squats, front squats, Bulgarian split squats, goblet squats, sometimes lunges; conventional, sumo, and stiff leg deadlifts. Also, barbell hip thrusts.

My goal wasn't for bigger legs though, so I ate at a deficit. If your goal is to have bigger legs, your diet needs to determine that.

I follow SL5x5 for a full body workout and workout at home. My legs essentially get covered by squats and deadlifts. At this point in time I don't see the point in me doing more, we'll see if that changes over time.

You could add calf raises, hip thrusts and other accessory lifts easily if you want to target your legs (or specific parts of your legs) more. Squat and deadlift variations, lunges, box jumps, and probably more can all be done from home if you can do squats and deadlifts from home.

Once a week training for a single muscle group probably isn't sufficient for growth (past a certain point, at least based on the papers I've read), 2x/week should be the minimum for each muscle group. Go for 3x/week if you want, you'll build muscle faster. Everything I've read about high frequency training says you'll build muscle faster the more frequent you train, but I haven't tried anything more than squats and pull ups 3x/week.

I'd find a good routine and do that, but I don't have any to recommend that focus on the legs as I mostly pay attention to full body routines.

yusaku02 wrote: »

1989lukemyers wrote: »

getting big legs....

Will squats and deadlifts alone do the job?

Training them Once or twice a week?

My goals are to increase my size of my legs so any workout plans would be great and I ask about only squats and deadlifts as I don't belong to a gym I train at home so have limited equipment so be good to hear from you women and men that also train at home and what you do for leg day

Many thanks

Squat 3x a week and deadlift 1-2 times (every other workout)
You'll get juicy legs (and dat *kitten*)

This is what I do and I've noticed huge booty and leg gains. 3x per week squats and 2x per week deadlifts on the days between squats.

dstromley90 wrote: »

yusaku02 wrote: »

1989lukemyers wrote: »

getting big legs....

Will squats and deadlifts alone do the job?

Training them Once or twice a week?

My goals are to increase my size of my legs so any workout plans would be great and I ask about only squats and deadlifts as I don't belong to a gym I train at home so have limited equipment so be good to hear from you women and men that also train at home and what you do for leg day

Many thanks

Squat 3x a week and deadlift 1-2 times (every other workout)
You'll get juicy legs (and dat *kitten*)

I dont think your training hard enough if you can handle twice a week deads.

Wut

I Dl twice a week. One day is low rep/high weight and the other day is low weight/high rep. I train plenty hard, thx.

_dracarys_ wrote: »

dstromley90 wrote: »

yusaku02 wrote: »

1989lukemyers wrote: »

getting big legs....

Will squats and deadlifts alone do the job?

Training them Once or twice a week?

My goals are to increase my size of my legs so any workout plans would be great and I ask about only squats and deadlifts as I don't belong to a gym I train at home so have limited equipment so be good to hear from you women and men that also train at home and what you do for leg day

Many thanks

Squat 3x a week and deadlift 1-2 times (every other workout)
You'll get juicy legs (and dat *kitten*)

I dont think your training hard enough if you can handle twice a week deads.

Wut

I Dl twice a week. One day is low rep/high weight and the other day is low weight/high rep. I train plenty hard, thx.

You must have am amazing recovery rate. Dont get offended. Just my two cents. Ik after i deadlift i cant get out of bed the next day.

Kimo159 wrote: »

dstromley90 wrote: »

yusaku02 wrote: »

1989lukemyers wrote: »

getting big legs....

Will squats and deadlifts alone do the job?

Training them Once or twice a week?

My goals are to increase my size of my legs so any workout plans would be great and I ask about only squats and deadlifts as I don't belong to a gym I train at home so have limited equipment so be good to hear from you women and men that also train at home and what you do for leg day

Many thanks

Squat 3x a week and deadlift 1-2 times (every other workout)
You'll get juicy legs (and dat *kitten*)

I dont think your training hard enough if you can handle twice a week deads.

When I wasn't eating enough to properly fuel recovery I couldn't but I absolutely can now and I train hard. Perhaps that's why you can't do two a week deads.

Or becausr im using 600+ lbs.

My legs lagged and it's because I didn't train them as intensely as upper body. To help them catch up, I did VOLUME training.
25 sets total a session. Average rep range from 8-20 depending on the exercise. Squats, leg presses, hack squats, lying leg curls, stiff legged deadlifts and standing leg curls were always somewhere in each leg workout.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

dstromley90 wrote: »

Kimo159 wrote: »

dstromley90 wrote: »

yusaku02 wrote: »

1989lukemyers wrote: »

getting big legs....

Will squats and deadlifts alone do the job?

Training them Once or twice a week?

My goals are to increase my size of my legs so any workout plans would be great and I ask about only squats and deadlifts as I don't belong to a gym I train at home so have limited equipment so be good to hear from you women and men that also train at home and what you do for leg day

Many thanks

Squat 3x a week and deadlift 1-2 times (every other workout)
You'll get juicy legs (and dat *kitten*)

I dont think your training hard enough if you can handle twice a week deads.

When I wasn't eating enough to properly fuel recovery I couldn't but I absolutely can now and I train hard. Perhaps that's why you can't do two a week deads.

Or becausr im using 600+ lbs.

Or because you don't know how to manipulate volume and intensity

dstromley90 wrote: »

yusaku02 wrote: »

1989lukemyers wrote: »

getting big legs....

Will squats and deadlifts alone do the job?

Training them Once or twice a week?

My goals are to increase my size of my legs so any workout plans would be great and I ask about only squats and deadlifts as I don't belong to a gym I train at home so have limited equipment so be good to hear from you women and men that also train at home and what you do for leg day

Many thanks

Squat 3x a week and deadlift 1-2 times (every other workout)
You'll get juicy legs (and dat *kitten*)

I dont think your training hard enough if you can handle twice a week deads.

novice lifting routines have you deadlift every other session. That's 3 times every 2 weeks.

ninerbuff wrote: »

My legs lagged and it's because I didn't train them as intensely as upper body. To help them catch up, I did VOLUME training.
25 sets total a session. Average rep range from 8-20 depending on the exercise. Squats, leg presses, hack squats, lying leg curls, stiff legged deadlifts and standing leg curls were always somewhere in each leg workout.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Same here but my legs still have a ways to go. Getting there but it takes time and lots of volume.
Of course bringing them up will have to wait a bit more until I move to a surplus of calories too.