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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Thread: Best leg routine for mass
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08-19-2010, 01:36 AM #1
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08-19-2010, 03:22 AM #2
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08-19-2010, 03:34 AM #3
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08-19-2010, 03:43 AM #4
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08-19-2010, 04:00 AM #5
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08-19-2010, 04:02 AM #6
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08-19-2010, 04:04 AM #7
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08-19-2010, 07:41 AM #8
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08-19-2010, 10:36 AM #9
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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08-19-2010, 10:42 AM #10
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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08-19-2010, 11:08 AM #11
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08-19-2010, 11:43 AM #12
I've made this post in here before; it's time for a repost:
A Good Basic Leg Routine for Bodybuilders
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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.
"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
Where the mind goes, the body follows.
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08-19-2010, 10:19 PM #13
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