need my legs to grow!!

[marcman77]

guys just wondering if anybody can shoot me agood leg workout program....their pathetic i feel like they will never grow....and also how often can i train legs.

[Ritch]

10 sets of 10 doing squats. Now get to work.

[daande]

This is in the wrong forum but...

Here is what id do:

Squats 12, 10, 8, 6, 5
Lunges 12, 8, 6
Leg extensions 8, 8, 8
hamstring curls 8, 8, 8
calve raises 12, 10, 8

Each one of those numbers are number of reps with as much weight as you can do. You should want to pass out after every set of squats or lunges.

[tex]

squats, box squats, sldl, glute/ham raise......heavy.....

[Vitamin S]

first is food.
calories in must be greater then burnt to put on mass which will then cause legth growth as well as other muscles to grow and get bigger.

but make sure it is quality and good breakdown of protein/carbs/fats etc.

squat twice a week or every 4-5 days.

stick to the basics (Just the squat for now powerlifting style)
3x3 works great for size and strength
the other day you can do higher volume to stretch muscle fascia in the quad like 3 sets of 10 reps (slow breathing ones)

see how that goes for a few months.

[marcman77]

thanks guys for the info, mych appreciated..

[St]

Your talking to the man when it comes to leg,Genetics i do...

Once a week training only..

1 warm up 50-60% max.
1 set squats
1 set hack squats
1 set leg extension

Hams
2 warm up set
1 set leg curls
1 set standing leg curls
1 set stiff-legged deadlifts

To many people with bad genes up there sets to try and make gains in there Legs,but with poor genes you can't train them as hard,more isn't always better,cut back on the amount of sets and pick up the intensity,by doing drop sets,or rest pause.

[MikeyFXD35]

Your talking to the man when it comes to leg,Genetics i do...

Once a week training only..

1 warm up 50-60% max.
1 set squats
1 set hack squats
1 set leg extension

Hams
2 warm up set
1 set leg curls
1 set standing leg curls
1 set stiff-legged deadlifts

To many people with bad genes up there sets to try and make gains in there Legs,but with poor genes you can't train them as hard,more isn't always better,cut back on the amount of sets and pick up the intensity,by doing drop sets,or rest pause.

Its hard to convince people less is more, I grow up on the 3 x 10 now I do 1 to 2 sets to failure usually around 6-8 reps. People look at me strange when they as how many sets I have left and I say 1. If you are working out hard on one body part and you can go more than 30mins, your not going hard. IMO

[Neavris]

Your talking to the man when it comes to leg,Genetics i do...

Once a week training only..

1 warm up 50-60% max.
1 set squats
1 set hack squats
1 set leg extension

Hams
2 warm up set
1 set leg curls
1 set standing leg curls
1 set stiff-legged deadlifts

To many people with bad genes up there sets to try and make gains in there Legs,but with poor genes you can't train them as hard,more isn't always better,cut back on the amount of sets and pick up the intensity,by doing drop sets,or rest pause.

The difference in gene probably doesn't account for you growing your legs with this. As the other guy said, convincing people that less is more can be difficult sometimes. Having experience in understanding the feeling required from training to be able grow properly mixed with a good diet is the key.

Everyone's mother tell them they are special. Fact is, with a genetic difference of about .1% on average in all the billions of humans there is on earth, you most likely aren't.

[tex]

I only do 1-2 working sets and then 2 assistance exercises.....but i dont go over 5 reps.....week 1 = 5 rep max, week 2 = 3 rep max, week 3 at least 95% of 1rm and most of the time I hit 5-10% over my 1rm....week 4 is deload.....50-60% of 1rm for whatever reps i am feelin....nothing too strenuous tho.....my wheels are decent.....27".....cant have them grow much more or ill be sending my suit back to ginny for another alteration.

[St]

The difference in gene probably doesn't account for you growing your legs with this. As the other guy said, convincing people that less is more can be difficult sometimes. Having experience in understanding the feeling required from training to be able grow properly mixed with a good diet is the key.

Everyone's mother tell them they are special. Fact is, with a genetic difference of about .1% on average in all the billions of humans there is on earth, you most likely aren't.

You got that right about convincing people all i say is watch me train my legs all the time and you will see,plus,i don't care to wasting my time in the gym with people that ask for help and don't listen.

[Bowlcut]

I dunno why this thread is in the roid forum but look up some of the old programs and leg workouts in the training section and eat more food than you are now.

[Mastagon]

10 sets of 10 doing squats. Now get to work.

amen

[Houstonbc]

did 10 sets of 10 squats today.....then puked

[mo_sco]

did 10 sets of 10 squats today.....then puked

Mine are still a work in progress, but I like the 10x 10 (well, I don't like it but it works) once in a while. I also generally DoggCrapp train, which ups the intensity and lowers the sets/volume. One thing I've added pre-contest I really like is FST-7's. I do 7 sets of 12 on leg extension at the beginning and end of my leg workout. Insane pump goes great for warming up for squats and for pumping afterwards. Obviously, up the clean calories, too. Best of luck now get to work!

[marcman77]

thanks i will definitelt try

[JifeLacket]

10 sets of 10 doing squats. Now get to work.

yes yes yes, i feel the pain already.. I was prescribed this when i first started out by a previous world champion and my buddy that is currently on the world circuit for track sprinting (cycling). I added a number of pounds on my legs to say the least!

BUT mix it up too! 12-12-12, 12-10-8-8, just make yourself HURT!

I would work into the 10x10 though.. start with 12-12-12 if you're not used to killing your legs yet.

[JonnyO]

guys just wondering if anybody can shoot me agood leg workout program....their pathetic i feel like they will never grow....and also how often can i train legs.

How long have you been training and what does your usual leg workout consist of?

[Lifter24]

I've been following this style of routine for the past little bit and am seeing good gains on my quads... still struggling to get those calves to grow though!

http://forum.bodybuilding.com/showthread.php?t=6398381

[daande]

I've been following this style of routine for the past little bit and am seeing good gains on my quads... still struggling to get those calves to grow though!

http://forum.bodybuilding.com/showthread.php?t=6398381

I find most people have tiny calves because when they do things like calve raises they try to go too heavy and bounce to much. Drop your weight move ur calves slowly allowing them to fully stretch.