ok I am going to tell the truth, I have a nice upper body , but my legs are thin as hell. cause long time ago I use to skip legs day long time ago, I feel bad for that, now that I have been training 2 years my legs 2 times per week , with squats, dead lifts and with a lot of weight and also having a good nutrition, they still the same, is like no matter what I do ... I can get my upper body go bigger and bigger but my legs are not doing the same. and yes I lift heavy 4 sets of 10,8,6 and 4 reps the heaviest with SQUATS, free weights, DEADLIFTS, extension, blah blah.and cardio..... so my trainer says that maybe the solution is to w/o legs 3 days every week, the first day heaviest the 2d leg day light and burn the legs with a lot of reps, and the 3rd leg day in the week in decending order.
What do you think about it, can it be the great solution. or can someone please say me how can I make my legs and butt biggger!!
Thread: How can I get bigger legs??
01-16-2007, 12:50 AM #1
How can I get bigger legs??
01-16-2007, 01:27 AM #2
could do a HST program designed mostly around your legs.
First 2 weeks: 1x15s
2nd 2 weeks: 2x10s
3rd 2 weeks: 3x5s
Do squats and say hack squats/leg presses/some other core lift for your legs.
Others will have suggestions for you.
Also think about ripptoes program-I made huge leg gains in strength and size on that program.
And cut the cardio down a bit if you do it a lot-esspecially if its a cardio that utilizes your legs (like running/biking e.t.c.)
01-16-2007, 03:43 AM #3
01-16-2007, 03:45 AM #4
01-16-2007, 03:47 AM #5
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01-16-2007, 04:20 AM #6
01-16-2007, 04:34 AM #7
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I keep trying different approaches to get mine to grow hoping Iíll hit on something that might eventually work.
Iíve just started doing hi -rep squats and that sounds like a good idea doing them 3 times a week. Got to give it a try!Tennis balls?...........my Biceps are as big as Grapefruits!
01-16-2007, 06:03 AM #8
01-16-2007, 06:23 AM #9
Working legs more than once a week is definitely a good idea. I'd keep one of those days for heavy work to drive strength progress. The other day I might work in the 12-15 rep range.
In addition to the basic squat and deadlift movements, you could try narrow stance squats, front squats, Romanian deadlifts, snatch-grip deadlifts, glute-ham raises, etc. You might also try incorporating some unilateral movements like Bulgarian squats or pistols.
01-16-2007, 11:00 AM #10
It would look like this
1st and 2nd week:
Monday legs 1x15s HST
Tuesday :chest and back
Wensday legs 1x15s HST adding w
Thursday :arms,forearms, traps, shoulders
Friday legs 1x15s HST adding w
Saturday: chest and back, I have big guns so I think I will target one week chest and back and arms the next saturday.
3rd and 4th week
the same but
Monday, wensday and friday legs 2x10s adding more weight.
and 5th and week 6
the same but
Monday, wensday and friday legs 3X5s heavier.
What do you think?
01-16-2007, 11:02 AM #11
01-16-2007, 02:10 PM #12
01-16-2007, 03:21 PM #13
You could do legs twice a week and have good results. You could do legs once a week and have good results as well. Your problem is probably the intensity. When I do legs twice a week, first time around will be heavy enough for just 3 sets 6-8 reps for compound exercises. The 2nd time around will be light to do 3 sets 8-12 reps.
When I do legs once a week, I go all out like a beast just going for 4 sets 4-6 reps for only compound exercises and 3-4 sets 6-10 reps for isolations. Try different leg routines for at least every 6-8 weeks on average and I am guaranteeing you that they are going to grow. Your diet and rest are also very important factors for leg growth.
You could check out my thread called "my first power builder workout. I need critics." It has several leg exercises you might be willing to do for once a week, doing 4 sets for 4-6 reps on the compounds and 6-10 reps on the isolations. When going for raw power, rest time is really important so give yourself at least 3 minutes before going for the next set. I have been doing that for quite some time and it has been paying off.
I hope you are able to achieve your goals.A True Warrior Never Backs Down From A Challenge.
01-17-2007, 06:07 AM #14
Last edited by grissg; 01-17-2007 at 06:09 AM.
08-13-2011, 12:11 PM #15
08-13-2011, 01:59 PM #16
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08-13-2011, 02:10 PM #17
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08-13-2011, 02:49 PM #19
11-04-2011, 10:21 PM #20
11-05-2011, 04:12 AM #21
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11-05-2011, 06:34 AM #22
12-27-2011, 09:21 PM #23
Swimming helps legs a lot. I have a friend who is a Navy seal, and when he went in he was the exact same size as me and now his legs are literally Twice as big as mine. Yes he does lift a lot, but he told me the thing that helped his legs the most was the swimming. Plus swimming is one of the best forms of cardio.
12-27-2011, 10:38 PM #24
Also form and function over weight. If your goal is to have big legs, then you must train for leg size, as opposed to just seeing how much you can lift. That means a FULL range of motion, not any of this half rep **** I see everyone trying to pull off when they squat. That means breaking parallel on your squats. 200 pounds may not look as pretty on the bar, but trust me it hurts a hell of a lot worse when you do the exercise correctly than 300 does not even hitting parallel.
12-27-2011, 11:51 PM #25
You didn't post you entire routine just mention that you do squats, deads, extensions and blah blah blah. So I may be being presumptuous here but could it be that you aren't hitting all of the muscles in your legs?
Your doing squats which are glute and quad mainly, Deadlift which is glutes, and extensions, what about your hamstrings? If you aren't hitting your legs from all angles it is tough to say whether they won't grow or not, because they aren't being given the opportunity. If you are doing all of this already and didn't elaborate then this is redundant. A leg routine that I saw a lot of growth with was
Leg press 3x8-10
Lyingeg curls 3x8-10
Seated extensions 3x8-10
And really try to focus on growing the muscle, your mind muscle connection, and not just trying to push the weight and train your ego.Any memphis sport.