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  1. #1
    Registered User SerratusBrah's Avatar
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    Best leg routine for mass

    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
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  2. #2
    'Defiant to Injuries' Ironlife's Avatar
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    My legs have gotten bigger from 19'' to now 24'' by:

    ATG squats
    Parallel Squat
    BB Lunges
    SLDL
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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  3. #3
    The Bleeder™ SpoiledUp's Avatar
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    Originally Posted by SerratusBrah View Post
    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
    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.
    A lion doesn't jump on prey expecting to get its ass whipped.
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  4. #4
    Registered User martial-man420's Avatar
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    Originally Posted by Ironlife View Post
    My legs have gotten bigger from 19'' to now 24'' by:

    ATG squats
    Parallel Squat
    BB Lunges
    SLDL
    That looks like a very good routine? What reps / sets do you do? Just out of curiosity?
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  5. #5
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by martial-man420 View Post
    That looks like a very good routine? What reps / sets do you do? Just out of curiosity?
    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
    ~~~~~~~~~~
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  6. #6
    Registered User martial-man420's Avatar
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    Originally Posted by Ironlife View Post
    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
    fair enough. Might give that a try if i'm ever doing a split (y)
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  7. #7
    Banned pumplikecuming's Avatar
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    There is no best leg routine for mass.
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  8. #8
    420 gsxtreme1987's Avatar
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    The routine that works best for me is :

    Front Squats 4x6
    Lunges 3x10
    Leg Press 3x12
    Leg Extensions 1xFailure.
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  9. #9
    Registered User shaneee's Avatar
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    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
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  10. #10
    I rep what you max! XXX666's Avatar
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    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
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  11. #11
    Banned pumplikecuming's Avatar
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    Originally Posted by XXX666 View Post
    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
    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.)
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  12. #12
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    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.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  13. #13
    Registered User Mr.Cooper69's Avatar
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    repped, ironwill. that is my exact routine except i also add 3 sets of extensions at high reps. its killer and it works
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