Help me with a good leg routine

[crombie09]

Im trying to develop my legs more and Im wondering if anyone can shoot me a good mass building routine with excersizes, sets, intensity, ect.......

[a-bomb83]

Re: Help me with a good leg routine

squats squats squats. do a good warm up for quads, make them nice and loose, get the blood flowin. then try out a 20 rep squat, that will kill almost everytime. pick a good, yet heavy, weight that you think you could do 20 reps with, and just do 20 consecutive reps, no pause. then after you get up off the floor after passing out, maybe hop on the leg press for a few sets (2 or 3) as heavy as you can for a good, deep, solid 8-10 reps. then just to top it off, hop on the leg extention for some teardrop development and you won't be walking very well for at least 2-3 days.

[crombie09]

Re: Help me with a good leg routine

squats squats squats. do a good warm up for quads, make them nice and loose, get the blood flowin. then try out a 20 rep squat, that will kill almost everytime. pick a good, yet heavy, weight that you think you could do 20 reps with, and just do 20 consecutive reps, no pause. then after you get up off the floor after passing out, maybe hop on the leg press for a few sets (2 or 3) as heavy as you can for a good, deep, solid 8-10 reps. then just to top it off, hop on the leg extention for some teardrop development and you won't be walking very well for at least 2-3 days.

Yeah Im on my feet 10-12 hours a day just at work, Id like to walk.

[FUZO]

Re: Help me with a good leg routine

Yeah Im on my feet 10-12 hours a day just at work, Id like to walk.

THEN HAVE SMALL LEGS THEN. SQUAT SQUAT SQUAT. LEG EXTENSIONS,HAMMIES.LUNGES, LEG PRESSES,HACK SQUAT

[crombie09]

Re: Help me with a good leg routine

THEN HAVE SMALL LEGS THEN. SQUAT SQUAT SQUAT. LEG EXTENSIONS,HAMMIES.LUNGES, LEG PRESSES,HACK SQUAT

I'll do it boss. I was just looking for more of a routine, I know all the excercizes.

[oddball]

Re: Help me with a good leg routine

i hate doing legs.

[space mountain]

Re: Help me with a good leg routine

bro my legs never grew till i went heavy as hell for few sets

[Phreak]

Re: Help me with a good leg routine

ass to calf squats, that's all you need. you could get by with doing them twice a week with no other exercises. maybe throw in some leg curls right now.

if you are lookng for basic size and development nothing will work better.

keep it simple. one or two warm up sets, then a moderate weight that you fail at 12 reps. then a heavy set that you fail at 4-6 reps. then a high rep set (15-20) to finish off. do this twice a week. if your legs don't grow then your nutrition isn't in order. if your nutrition is in order and they still don't grow then you aren't getting enough rest. if your nutrition and rest are on point and they still won't grow then you just don't have the genetics for big legs.

it doen't take any fancy routines or high volume, multiple press from 50 different angle workouts to make your legs grow. the same simple compound exercise that has always worked will continue to work.

squat, squat, then squat. squat hard, briefly, and frequently.

[crombie09]

Re: Help me with a good leg routine

Thank you Phreak! Reps.

[angryoldman]

Re: Help me with a good leg routine

Im trying to develop my legs more and Im wondering if anyone can shoot me a good mass building routine with excersizes, sets, intensity, ect.......

Plastic quad implants.
No, seriously. Squats are king for overall leg development. I also like calf raises. that's where you stand in a 2x4 with your toes at the very edge. And you raise your feet up and down, working your calves soley. The sled is awesome, lunges with dumbells, leg curls, hamstring curls, and synthol injections in your legs Just kidding. It's tough to give someone a good routine over the internet. But me, I always start with 15 minutes of cardio. Get the heart rate up, and the legs lossened. Then, 5 sets of squats. Then, move to the sled for 4 sets. Then to the leg curls for 4 sets. Calf raises for 5 sets, hamstrings for 5 sets, maybe some lunges if I feel OK. Then I head home. How heavy you want to go depends on you. If you can do more than 12 reps, it's too light. If you can do no more than 5 reps, it's too heavy. That's always my rule of thumb.

[Phreak]

Re: Help me with a good leg routine

Thank you Phreak! Reps.

no prob bro. and remember, when i say ass-to-calf i mean ass-to-calf!!!

all the way down... should take you 1.5-2 sec to get to the bottom point. then 1 second up.

none of that 3/4, half squat bullshit. ass-to-calf will give you the best overall development by recruiting your hams, glutes, and adductors.

[Iron_Gook]

Re: Help me with a good leg routine

My leg routine looks like this:

Squats:
1x10 @ bar
1x8 @ 95
1x6 @ 115
1x4 @ 135
1x6 @ 225
1x3 @ 275
3xMax (15 second rest pause) @ 315

High plate leg press
1x20 @ 180
1x20 @ 360
3x20 @ 540

Seated Calf Raises
1x20 @ 90
1x20 @ 180
1x12 @ 225 (DC style)

IG

[crombie09]

Re: Help me with a good leg routine

What a wake up call. I love squats! I did 2 warmup sets, 3 heavy sets and then 1 set of like 15 light weight. I got out of my car when i got home from the gym and almost fell out!! Im going to be honest with you guys, I started working out again seriously about 6 weeks ago. Ever since I havent done anything but calves, abs and upper body. I always would go in and tell myself leg day and then do chest or back, ect...Now I used to do legs, dont get me wrong but I havent done them lately So anyhow Im watching these guys in the gym the other day and they're lifting a ton on the bench press but then I look down and they have legs smaller than thier biceps. Im thinking to myself, do I want to look like these stick leg clowns? So anyhow when I was in hs football I hated doing squats and have really troed my hardest to do squat alternatives ever since. I guess I had a lot less muscle and had to set that bar right on my neck bone and it hurt like a biotch, now I have enough muscle I just set it on them. I pledge to you guys and myself that I will do squats twice a week and see where it gets me.

[daved150]

Re: Help me with a good leg routine

i've made some great gains on legs lately doing this.....
5min warm up
4 sets squats 12,8,6,6
3 sets hack squats 12-15 range
3 sets leg presses 12-15 range
3 super sets extention/lying leg curl 15-17 rep range
my legs are wrecked for a couple days following....just suck it up and go on!

[Iron_Gook]

Re: Help me with a good leg routine

I personally think that squats once every 7-10 days is more than enough.

IG