Gaining muscle mass on legs

unclebob123

unclebob123

unclebob123

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28 Jul 2007
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646
Im quite tall and as a result I tend to look a little lanky. I'm looking to bulk up my legs. Is there a particular routine that someone can recomend.

Its important to note that im not neglecting the rest of my body, but This is the areas that I feel needs particular attention.
 
imo base your leg workouts on the following and you should see gains as long as everything else is correct eg diet , squats, stiff leg deadlifts, leg press, leg curls and calf raises

i work legs on the same day as shoulders as part of a 3 day split
 
squat squat and squat
add plenty of ham work and plenty of calf raises and you will be fine.

dont forget to eat LOTS
 
Morba said:
squat squat and squat
add plenty of ham work and plenty of calf raises and you will be fine.

dont forget to eat LOTS
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oddjob62 said:
+sleep ;)
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Nothing more to add to the above really.

Legs are hard to work since they have high resistivity owing to the fact they are used every day. I like to pre-exhaust or superset my squats with another leg exercise it really becomes very demanding. Deep squats and a high volume of squats will really hit 'em. I easily do over 100 reps (not in one go) per leg exercise and I've added several inches to my thighs and a good couple on my calves.
 
Freefaller said:
Legs are hard to work since they have high resistivity owing to the fact they are used every day.
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And training them hurts like a **** ;)

I tend to use a slow tempo and higher reps than large weight with squats and deadlifts. People loose form and depth quickly (especially assisted on a smithy) when lifting out of their league. Get some video of good technique, and really work on form in the early stages, its more important than lifting heavy and will serve you far better than a big iron-peen.

Someone mentioned rowing before, which can do wonders, either pre-exhaustive (also recommended before) and as a warm down / final punishment. I really recommend stretching post workout too, I get very tight hams and calfs.

Ant :cool:
 
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On my legs day, I start with at least 5 sets of squats at a weight where I can go parallel (or past) and the push back up is hard enough so that by the eighth rep I am having to really work hard. After squats, I then hit the leg press machine and ramp up the weight until I can barely move the weight, e.g. I'll be squatting 60kg, but then I'll be pressing 180kg on the machine.

I find this really effective as it means I can get the overall benefit of squats but then I can specifically target my quads with heavy weight without having to worry about supporting the weight itself with the rest of my body. This has also been effective at upping my squat rep weight.
 
I love DOMs after leg days! :cool:

I do the same as nero, squat, then some heavy weights on the leg press (300kg+) and them some deadlifts.

Killer day! :D
 
I'm thinking of starting the madcow 5x5 program which will have me squatting 3 times a week. I'm going to have to dress like Robocop to avoid too many questions...
 
here's something for you.....

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and the squat poem..........

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lol
 
Volcs said:
I'm thinking of starting the madcow 5x5 program which will have me squatting 3 times a week. I'm going to have to dress like Robocop to avoid too many questions...
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I've been doing a variation of the madcow 5x5 for a couple of months and I've been packing on muscle and strength, especially on my legs.

You'll be surprised how quickly your body will adapt to squatting that often. The first few weeks I was hobbling around like an arthritic old man. Now I hardly get DOMS at all.
 
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