Bigger legs! Help me get them!

[stronggal]

I've been weight training for years now and even though my legs are very strong they aren't as big as I would like them to be. I would like to get them bigger (muscular). I don't have skinny legs so I think I do have the potential to get them to grow. I've asked around at my gym and have gotten conflicting answers.

Some tell me to lift really heavy. Heavy enough that I could only perform 6-8 reps.
Some tell me to do a lot of reps about 25-30 reps on each exercise.
Some tell me to workout legs twice a week.

I'm not sure what to do.

My leg workout at the moment consists of 8-9 exercises for legs ( not counting calves)
I do squats, lunges, deadlifts, leg press, etc.... I do about 4-5 sets, 12-18 reps.
I do train them really hard. I get sore for about 4 days after. I was doing a lot of cardio which I'm no longer doing. Not sure if the cardio was preventing my legs to grow.

So what should I do to get my legs bigger and cut???!

Thanks.

[Blacklabel3]

that sure is a lot of sets and reps you're doing there. I would assume if you're legs aren't growing you're either not pushing yourself hard enough with enough weight or your not eating enough. cardio might have been hurting you.

I'd go with 3x8-12 reps as heavy as possible if you just want them to grow. Either work legs once a week or spread it to two days but keep them far apart...like Monday/Thursday or Friday.

[DaniGrrl]

Yes, the cardio was preventing your legs from growing. Lift as heavily as you can and eat enough to support muscle growth. You'll start to see a difference - good luck!!!

[stephanielynn76]

I'm in the same boat... I'd like to add mass to my legs/butt. I started bulking almost 9 weeks ago so I cut out a lot of the cardio I was doing and I increased my calories over maintenance. I am doing legs twice a week... on Tuesdays and Fridays most weeks. My routine is something like this

Tuesday:
Leg press - 5x6-10 reps
SLDL - 5x8-10 reps
Squat machine (lighter weight with a focus on going super deep) - 3x10 reps
Extensions - 3x10
Curls - 3x10
Butt machine - 3x10

Fridays:
Squats (focusing on heavy weight) - 5x6-10 reps
Regular DL - 5x8-10 reps
Lunges - 5x8-10 reps
Sumo squats - 5x8-10 reps

I am definitely seeing results but more in my butt than my quads. I am, however, built with skinnier legs so I know there is only so much I'll be able to grow.

[demike]

I've had some good progress with squats (narrow stance), front squats (quad involved more), and leg extensions. I would work in the 6-12 rep range if I were you.

You just have to experiment with different rep schemes, eat adequately, stay consistent. Good luck.

[ilovethe80s]

yup. train, eat, rest, and wait waiting is the hardest part lol. I'm naturally chicken-legged. Bulking helps tons - you'll probably need to do that for long periods to see any real gains on the legs. I saw changes in legs when hitting them frequently, another growth spurt when I split to ham/ quad dominant days, another spurt when started sprinting regularly, another spurt on Max OT of all things (surprised that the low volume had that effect - I thought the opposite was going to happen). All totally different things brought changes for me, but eating lots the whole time - that might be the most important part. So I guess lots of approaches will work to build, but just be consistent training them and eating lots, and be patient.

Some people like the 20 Rep Squats program (REALLY difficult! I'd personally rather just play the waiting game a while more than go through that piece of hell) but many swear by it. Maybe give it a go if you're up for it?

Legs gain and lose inches fastest IME so when you bulk, most likely you'll have some gains there.

[firefighter615]

The basic principle is that 8-12 reps results in maximum hypertrophy given that failure is reached within those 8-12 reps. Go heavy and go deep, at least parallel. Maybe look into a belt for lower back support. Also, dont overlook deadlifts for your hams and lunges are great too. And thats good that you cut out the cardio because you need a surplus of calories to build muscle.

[pattycake9]

I've had some good progress with squats (narrow stance), front squats (quad involved more), and leg extensions. I would work in the 6-12 rep range if I were you.

You just have to experiment with different rep schemes, eat adequately, stay consistent. Good luck.

you may have had good progress with legs... but your sports teams,,,now thats a different story!! haha

[juliacheh]

How is your nutrition?

[stronggal]

How is your nutrition?

I eat pretty healthy, about 6x a day and drink lots of water. I don't count calories and I try to eat every 3-4 hours.

Do I need to eat more??

[adamrochester]

you need to be in a surplus to grow imo start counting macros so you are gaining 200-500grams a week sounds alot for a chick but you need to be in a surplus of cals !

also try doiing legs 2x per week has worked wonders for me they blew up !

doing 1 heavy day ! less sets less reps is key big squats do them 2x imo!

and 1 light day higher reps more sets

[stronggal]

I'm in the same boat... I'd like to add mass to my legs/butt. I started bulking almost 9 weeks ago so I cut out a lot of the cardio I was doing and I increased my calories over maintenance. I am doing legs twice a week... on Tuesdays and Fridays most weeks. My routine is something like this

Tuesday:
Leg press - 5x6-10 reps
SLDL - 5x8-10 reps
Squat machine (lighter weight with a focus on going super deep) - 3x10 reps
Extensions - 3x10
Curls - 3x10
Butt machine - 3x10

Fridays:
Squats (focusing on heavy weight) - 5x6-10 reps
Regular DL - 5x8-10 reps
Lunges - 5x8-10 reps
Sumo squats - 5x8-10 reps

I am definitely seeing results but more in my butt than my quads. I am, however, built with skinnier legs so I know there is only so much I'll be able to grow.

Thank you so much for your advice! I'm so glad I found this website, everyone is so helpful here!

[demike]

you may have had good progress with legs... but your sports teams,,,now thats a different story!! haha

It is not a good time for Philly sports right now. But I am hoping we turn it around soon.

[DaniGrrl]

It is not a good time for Philly sports right now. But I am hoping we turn it around soon.

There are people committing suicide all throughout the Delaware Valley...

[kimm4]

I eat pretty healthy, about 6x a day and drink lots of water. I don't count calories and I try to eat every 3-4 hours.

Do I need to eat more??

You need to make sure you're eating enough calories to support your goal.