I want MASSIVE legs!

[RyanLRams]

I want massive legs. Nothing ridiculous, but I think they should be the defining character of my physique. What would be a good routine to blast my legs and build size. Big quads, hams and calves.

I am not sure if my routine is a good start or what...

Squats: 4 x 10 @ 135
Leg Extension: 3 x 8 @ 50
1 x 8 @ 60

Leg Curls: 3 x 8 @ 50
1 x 8 @ 60

Standing Calf: 3 x 10 @ 185
1 x 10 @ 205

Seated Calf: 2 x 10 @ 180 (stopped after two sets cause my calves said so. listen to your body)

[No_Logic]

In the routine I am on right now, I go twice a day, once in the AM and once in the PM. Mornings are for strength, and evenings are for the pump/burn. PM me if you want the rest of the routine. I've gotten AWESOME results on this method of training legs/other parts of my body:

AM:
Go HEAVY and push yourself hard!

Front Squat
7reps x 4
3 mins rest between sets

Romanian Deadlifts
7reps x 4
3 mins rest between sets

ur dun for now! should be no longer than 30-45 mins

PM:

A. Back squat
3 x 12-15
Use the double contraction (11/2) technique: go down to a full squat, get halfway up, go back down then stand up. That’s one rep.
2 minutes of rest between sets


B1. Leg extension
1 x 20, 1 x 15, 1 x 12, 1 x 10
Hold a 2 second peak contraction on each rep
No rest

B2. Leg curl
1 x 10 — 5 — 5*
1 x 8 — 4 — 4
1 x 6 — 3 — 3
2 minutes of rest
* These are rest-pause sets. Perform the first number of reps, take 10 seconds of rest, perform the second number of reps, take 10 seconds of rest, then perform the third number of reps. You use the same weight for all three mini-sets within the same rest-pause set.


Note that I in no way take credit for this routine.....I found it at t-nation and it has worked wonders for me. Now on weeks 2 and 3 instead of in the AM doing 7 reps for 4 sets you will do 5/4/3/5/4/3 on both exercises and then week 3 do 3/2/1/3/2/1.

My lifts have skyrocketed doing this as well as me putting on a lot of quality mass. Push yourself to your limit. I've puked/ almost fainted doing this, and when I hurt and feel like I cant go on and my body is yelling at me to stop, I just keep on going.....

[RyanLRams]

You dont overtrain with this? and where is the calf exercise?
looks HARDCORE!

[lee thompson]

my legs responded really well to doing heavy squats and leg presses,didnt bother with leg extensions until i had enough mass. 400 pound squats

[liftnw8z]

Heavy squats. Low sets, low reps. 4x3/ 5x5 / 3x6
Make them heavy. 4 of 10 at light weight won't do crap.

SLDL
Leg Press

all you need. Isolation work on legs is retarded. Overload is key to growth.

[No_Logic]

Originally Posted by liftnw8z

Overload is key to growth.

Exactly.....ryan, the routine I follow is pretty hardcore and not for the faint of heart, but I recommend trying it out and seeing how you gain off of it. Everyone is different so it may not be what you need. It basically sent my body into a state of shock, but I'm back to growing again and at a pretty good clip. You will be sore like no other afterwards and make sure on the off days you recover as much as you can. Eat a lot, take your BCAA's, multi, whatever you do, and be sure to get plenty of rest.

[RoyceDa59]

Considering increasing the weight and lowering your reps for squats

Drop all the crap like leg extensions, leg curls etc

Do Stiff Leg Deadlifts

Make sure you're doing accessory work, such as adductor/abductor machine for hips and groins, Glute Hamstring raises, Good Ams etc

[CubanChick]

I have been training my legs 2xs a week and my legs have come a long way. I use one day to go really HEAVY and the other day I got lighter but try to do tri sets and burn the heck out of them. I am currently trying new things to really get that ham/glute tie well super TIGHT. Sldls off the edge of a bench bringing the weight down @ an angle instead of straight, rocks the hams!

Good luck Ryan... Massive legs rock.

[RyanLRams]

I was hoping to hear from you CC. What is your leg routine?

[jlozan84]

ATG Squats - heavy
SLDLs
Leg Press widows
DC Calves
Heavy Deads

- if you can handle it, twice a week for this..........

[jlozan84]

and drop the leg extensions

BTW, don't expect anything soon if you are doing squats with 135 now.

[Hannainnc]

I would try to up those weights some on the squats.

[RyanLRams]

that is the third time since the start of my training i did squats. the weight will go up.

[BiggerGuns=LongerDrives]

Originally Posted by Hannainnc

I would try to up those weights some on the squats.

Hanna, you do over 135 for squats right?

[lee thompson]

also i would like to add, if your squat technique is correct you will be able to handle more weight than you would have thought a ten pound increase is not a lot for your thighs.

[Hannainnc]

Originally Posted by BiggerGuns=LongerDrives

Hanna, you do over 135 for squats right?

yes sir. 185, but I've maxed at 225 or something like that...it's been awhile.

I only have enough plates at home to do 205.

[CubanChick]

Originally Posted by BiggerGuns=LongerDrives

Hanna, you do over 135 for squats right?

Doesn't Hanna squat like over 200 ....

Ryan, lol. My leg routine consists of many of the exercises above, but I have noticed that training my legs twice a week has kicked them up a notch. Like I have said many times, my squats are horrific, but they have improved, so has my pulling. When I do tri sets I find that my legs are so torn throughout the entire time of training them. It keeps them so pumped.

sldls have done major improvement for my hams - they are pretty tight these days. I have been spinning also about 2xs a week for about 20 minutes. I try not to go crazy on this but I find that this also gets my legs this massive pump, but I go all out on the resistance and just kill my quads on them.

Tomorrow is leg day. I am gonna try some partial lunges that someone recommended to throw in to help accelerate the tightness of the ham/glute.

Good luck and your squat #s will definitely go up, just keep at it

JLO what are press widows?

[jlozan84]

Originally Posted by CC

but I have noticed that training my legs twice a week has kicked them up a notch.

yeah, doing it twice a week is paramount. People that claim you will overtrain by doing twice a week or full of it.

Originally Posted by CC

JLO what are press widows?

Leg Press Widowmaker - 20 rep set with weight that you normally fail at 12.

[BiggerGuns=LongerDrives]

Originally Posted by Hannainnc

yes sir. 185, but I've maxed at 225 or something like that...it's been awhile.

I only have enough plates at home to do 205.

I thought so, I just remember always being so impressed with your #'s.