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I started working out about a month ago and I'm on a 4 day split at the moment. My quads shape is looking better but they aren't getting much bigger, i know i should eat more but i want to know what you guys have found to be effective leg routines for mass gain?
cheers
My legs have gotten bigger from 19'' to now 24'' by:
ATG squats
Parallel Squat
BB Lunges
SLDL
[QUOTE=SerratusBrah;535452433]I started working out about a month ago and I'm on a 4 day split at the moment. My quads shape is looking better but they aren't getting much bigger, i know i should eat more but i want to know what you guys have found to be effective leg routines for mass gain?
cheers[/QUOTE]
If you are looking for bigger quads do front squats. If you want more overall mass on your legs, then do back squats.
front squats
back squats
leg press
stiff leg dead lift.......all proven mass builders.
Lift heavy and take a multi.
[QUOTE=Ironlife;535467023]My legs have gotten bigger from 19'' to now 24'' by:
ATG squats
Parallel Squat
BB Lunges
SLDL[/QUOTE]
That looks like a very good routine? What reps / sets do you do? Just out of curiosity?
[QUOTE=martial-man420;535469553]That looks like a very good routine? What reps / sets do you do? Just out of curiosity?[/QUOTE]
I do low reps as i dont want my legs to get bigger anymore, im going for more strength, but for you.
ATG squats 5 sets 8-10 reps
Parallel Squat 5 sets 8-10 reps
BB Lunges 3 sets 10-12 reps
SLDL 2 sets 8-10 reps
[QUOTE=Ironlife;535471573]I do low reps as i dont want my legs to get bigger anymore, im going for more strength, but for you.
ATG squats 5 sets 8-10 reps
Parallel Squat 5 sets 8-10 reps
BB Lunges 3 sets 10-12 reps
SLDL 2 sets 8-10 reps[/QUOTE]
fair enough. Might give that a try if i'm ever doing a split (y)
There is no best leg routine for mass.
The routine that works best for me is :
Front Squats 4x6
Lunges 3x10
Leg Press 3x12
Leg Extensions 1xFailure.
Doing alot of squats will put mass on those legs guarenteed..
i'd say do 6-8 sets of squats at anywhere from 5-12 reps
after that throw in maybe 3-4 sets of either leg press or hack squats at maybe 8-12 reps
throw in some hamstring curls say 5 sets of 6-10
and then you're set..or could throw in a few sets of leg extensions but unnecessary imo
squat and squat more
wow, lack of hamstring training!
hamstring strength provides stability for the knee
hamstring flexibility allows you to squat deeper
Stiff leg deadlifts or good mornings
ham/glute raises
leg curls
leg presses
Squats
leg extensions
i squat after i do leg presses, i have found the leg presses pack the muscles full of blood and i'm able to squat heavier and feel the movement at a much more focused level of detail
[QUOTE=XXX666;535587323]wow, lack of hamstring training!
hamstring strength provides stability for the knee
hamstring flexibility allows you to squat deeper
[B]Stiff leg deadlifts[/B] or good mornings
ham/glute raises
leg curls
leg presses
[B]Squats[/B]
leg extensions
i squat after i do leg presses, i have found the leg presses pack the muscles full of blood and i'm able to squat heavier and feel the movement at a much more focused level of detail[/QUOTE]
Those exercises will make your legs big if done proper bodybuilding style (squats: legs facing forward, come down to parallel romanian deadlifts are harder to explain, but always keep your back arched and when coming down stick your but out to further stretch hams.)
I've made this post in here before; it's time for a repost:
A Good Basic Leg Routine for Bodybuilders
--------------------------------------------------
Barbell Squat 4 sets of 6-8 reps (not counting warm-up sets)
Leg Press 3x10-12
Barbell Lunge 3x6-8
Romanian Deadlift 3x6-8
Leg curl 3x10-12
Calves can be done on a separate day, with an upper-body part.
Leg Press Calf Raise 3x10-12
Seated Calf Raise 3x12
On all exercises, work to increase the weight lifted, with good form, week-to-week, within
the rep ranges listed.
Example:
For Squats, after warm-ups, load the bar with a weight with which you can get 6 good reps
on all 4 sets. Stay at this weight until you can Squat it for 4x8, at which time you'll
add enough weight to the bar(try 10 pounds) to drop you back to 4x6. Progress this new load up to 4x8,
and then add more weight the following week, and so on.
Use this same progression scheme for all exercises.
repped, ironwill. that is my exact routine except i also add 3 sets of extensions at high reps. its killer and it works :)