Leg Growth - My biggest weakness.

[DrRugby]

Hi all.

It is no surprise - big thighs ( quads/hammies ) and powerful glutes are essential in Rugby.

Suffice to say, my quads / hammies are a joke... simply awful.

When squatting; I always go very deep, and presumably this will heighten glute involvement.... but I don't feel comfortable doing shallow (partial) squats. Are partial squats the main way of overloading the quads (besides a leg extension or leg press machine)?

What other exercises can I use ( training alone ) beyond a seated hammy curl, and deadlifts, to focus on Hamstrings? . The gym I use does not have a glute-ham raise, or reverse lying hyperextension machine ( unfortunately ).

Any information from blokes with big legs would be hugely welcome - Particularly training loads in general ( intensity, sets, frequency ).

Yes, I know "Lift heavy" is the ethos I am regularly told; but frequency is one thing I'd be interested to hear ( given heavy training produces high DOMS ), and in particular, what time-frame did it take for you to reach your goals? or reach solid growth in legs? ... I haven't seen much in 2 months, and it could be simple impatience on my part, but, visual results provide motivation, and I am losing hope at this stage.

Cheers all.

[strengthgainr]

Do you do any plyometric training?

Since you're training for athleticism, I'd really suggest you incorporate some vertical and horizontal jump training into the mix along with some sprints.

You can train twice a week, once for a heavy weightlifting day with your usual routine and the other devoted to explosive movements. This will add a new dimension to your muscle stimulation and promote quad growth in the process.

Cheers

[alexanderberg]

I'm not an expert when it comes to rugby, but I'll give you my advice. Try this out:

Monday/Wednesday - hypertrophy:
Barbell front squats - 5 sets of 8
Romanian deadlifts - 5 sets of 12 - go light on these! Feel your hamstrings work
Barbell glute bridges - 5 sets of 8

Friday - strength:
Barbell back squats - 5 sets of 3 - heavy
Sumo barbell deadlifts - 5 sets of 3 - heavy
Barbell glute bridges - 5 sets of 5 - heavy


Typically, you always want to use a full range of motion, except for the romanian deadlifts. Stop approximately mid-shin. You also might want to incorporate some speed/power work into your routine to increase explosiveness. Again, I'm no rugby expert, but I'd give this a go if I were you. Good luck.

[MichaelCJ]

A few months back, I got told that I have big legs. Words to that effect. Certainly, they're heavy enough, and don't look small by any means.

Well, I can thank Starting Strength for that, for the most part. Check it out - you'll be working dem legs more than anything else, three times a week, going heavy, adding weight every session. Plus, it features power cleans, which - as far as I understand - are da bomb, for guys like you (i.e., rugby, football, etc.)

Add in some chinups, maybe another thing or two, and you're good to go.


Stronglifts 5x5 would be another good - and every similar - option. Again, with chinups (and maybe abs, etc.) added, IMO.


edit: Took me maybe 3 months to reveal a BIG difference, wrt leg size. And more so, beyond that.

[ironwill2008]

Your post is a bit confusing; I'm unsure whether you're trying to get bigger legs or stronger legs. While the two qualities aren't totally mutually exclusive, you'd do better to focus on one or the other.

Are partial squats the main way of overloading the quads (besides a leg extension or leg press machine)?

Front Squats will shift emphasis more to quads and away from glutes/hams.

What other exercises can I use ( training alone ) beyond a seated hammy curl, and deadlifts, to focus on Hamstrings?

Romanian Deadlifts and the Leg Curl variant of your choice (Lying, Standing, or Seated).

[matjusm]

I'm not an expert when it comes to rugby, but I'll give you my advice. Try this out:

Monday/Wednesday - hypertrophy:
Barbell front squats - 5 sets of 8
Romanian deadlifts - 5 sets of 12 - go light on these! Feel your hamstrings work
Barbell glute bridges - 5 sets of 8

Friday - strength:
Barbell back squats - 5 sets of 3 - heavy
Sumo barbell deadlifts - 5 sets of 3 - heavy
Barbell glute bridges - 5 sets of 5 - heavy


Typically, you always want to use a full range of motion, except for the romanian deadlifts. Stop approximately mid-shin. You also might want to incorporate some speed/power work into your routine to increase explosiveness. Again, I'm no rugby expert, but I'd give this a go if I were you. Good luck.

You got those two rep ranges mixed up. Front squats are the ones you go for shorter sets on due to the back giving out before the legs. On the back squat you can do higher rep sets.

Otherwise to gain mass on the legs, which are very big muscles, you have to put on quite a bit of weight. As long as you've got a half decent routine, you'll gain mass and strength if you just eat more than you spend i.e maintain a calorie surplus.

[xStevenx]

Frequency is what did it for me. Took the advice of an IFBB Pro I know, he said for Quads 3 sets to failure, Hams SLDL or Curl 3 sets to failure 3 times per week. Reverse Pyramid Style.

Now my legs over power big time, upper body is almost there...upper body is tiny in the pick above.

Everyone is different, I was doing high volume stuff, once a week, crippling myself for 10 days and not growing. Frequency is what works best for me

[DrRugby]

Hi all,

Thanks for all of your responses; have been very useful so far in piecing together a potentially new routine.

xStevenx; It sounds like we may be similar. Your "before" picture looks like mine now.

Out of curiosity, how long did it take between those two pictures? ... The "after" picture looks very very impressive; would love legs that size.

Cheers.

Frequency is what did it for me. Took the advice of an IFBB Pro I know, he said for Quads 3 sets to failure, Hams SLDL or Curl 3 sets to failure 3 times per week. Reverse Pyramid Style.

Now my legs over power big time, upper body is almost there...upper body is tiny in the pick above.

Everyone is different, I was doing high volume stuff, once a week, crippling myself for 10 days and not growing. Frequency is what works best for me

[dgray101]

My legs are not gigantic, but this is due to my diet more so than anything... But what I have tried and tested and what has honestly been the most gut wrenching workout for me was dropping my squats from 215 for 3 4 reps to 185 for 8 but really focusing and keying in to every muscle working. I guess for you training is slightly different, but pick a weight which is heavy, yet you can maintain perfect form for almost every repetition. I used to do dumbbell curls with thirties, switched to 15s and with the same methodology, my bis were more sore than ever before.

[xStevenx]

Hi all,

Thanks for all of your responses; have been very useful so far in piecing together a potentially new routine.

xStevenx; It sounds like we may be similar. Your "before" picture looks like mine now.

Out of curiosity, how long did it take between those two pictures? ... The "after" picture looks very very impressive; would love legs that size.

Cheers.

IDK 2 or 3 years I forget

[Chalky50]

Dr. Rugby,

For your consideration, here are ten top workouts that do work the gluts and hamstrings, but also will help with overall strength, balance and explosiveness for sports: http://healthybodyguru.com/best-workout-dvds/. You may want to incorporate one of these along with isolated lifts to build your thighs for rugby.

[nwalt001]

absolutely absolutely weighted lunges, they are a great functional movement (great for rugby) and will add mass