Guys who had small ass legs GTFIH

[TheBannedBrah]

My legs are pathetic, I dont want to look like im walking on stilts so this is my plea. My usual leg days are like this
Squats: 4 sets 8-12 reps
Hamstring Curls: 4 Set 8-12 reps
Leg Extensions: 4 sets 8-12 reps
Calf Raises: 4 Sets 20 reps

My legs won't grow but I think my routine isnt adequate. I was thinking of doing some more squats at the beginning of my back and chest days as well. Also I have NO calf muscles and don't know what to do to get them to grow. Any help would be appreciated.

[KilluaTheKid]

My legs are pathetic, I dont want to look like im walking on stilts so this is my plea. My usual leg days are like this
Squats: 4 sets 8-12 reps
Hamstring Curls: 4 Set 8-12 reps
Leg Extensions: 4 sets 8-12 reps
Calf Raises: 4 Sets 20 reps

My legs won't grow but I think my routine isnt adequate. I was thinking of doing some more squats at the beginning of my back and chest days as well. Also I have NO calf muscles and don't know what to do to get them to grow. Any help would be appreciated.

This is what I do everyone;s different
Squat: I keep all compound movement 5 reps- progressively over load to 6 reps -> add weight - 5 reps, and on and on and on
for Calf: 5 sets 10-12 reps

Hope this help

[AW94]

I started with 18 inch legs 5 months ago, I now have legs that measure 24 1/2 inches.

High rep squats, 3 x 12 or 5 x 12, leg press, low rep, 3x5 5x5, and deadlifts, 2x3

[aaronred]

Try walking lunges 2-3 sets of 10-15 steps on each side. They made my legs grow REALLY quick. I actually got some minor stretch marks on my upper quad from them.

[TLDelaney]

MOAR DEEP SQUATS. You got it!

[GetFit4Basic]

Squat
SLDL
Leg Press
Seated Calves
Standing Calves
Leg Extension
Leg Curls

All for 4 or 5 sets.. you will grow.

My legs are covered in stretch marks.. and not tiny ones. Like the whole length of my femur. Doing those exercises (except I do trap bar deads instead of squat) I do 5 sets each

[KettleBellFreak]

Man, a really smart guy taught me about leg day. It should be brutal. It should be the toughest day of the week. You should not be able to take a run after it. You should be able to barely crawl. Heavy as you feel you can do always as much as you can. Don't go for sets or reps. I'm not an expert but I've taken this advice and my legs are getting sizeable. I advise front squats and heavy wide stance box squats, 90degree press, leg extensions, lying curl and man don't forget hip abductor work! Its a beautiful muscle when it gets big and you need it for squat performance at heavier weight! I'd always do the abduction machine. Finish with calves after you've completed the quad region. Then hit glutes with lunges. That's what i do man, its a great routine to me and is yielding results! Luck to you man.

[derieu]

went from size 27 waist to 34 in 2 years, no height gain

now squat 405-425 at 165 bw, powerful dense legs

3x8-10 squats ATG
3x8 hacksquat ATG Supersetted with Legpress
5x12 Hamstring Curl (STIRCT FORM NO SLINGING WEIGHTS)
3x10 still leg deads (slow and controlled, or goodbye hammys)

3x35 stiff leg calf raise (STRICT FORM FOR ALL CALF MOVEMENTS)
3x30 seated calf raise
3x100-200 jump rope

[KettleBellFreak]

went from size 27 waist to 34 in 2 years, no height gain

now squat 405-425 at 165 bw, powerful dense legs

3x8-10 squats ATG
3x8 hacksquat ATG Supersetted with Legpress
5x12 Hamstring Curl (STIRCT FORM NO SLINGING WEIGHTS)
3x10 still leg deads (slow and controlled, or goodbye hammys)

3x35 stiff leg calf raise (STRICT FORM FOR ALL CALF MOVEMENTS)
3x30 seated calf raise
3x100-200 jump rope

How's jump roping do man? Never thought of that. Is it toning, or build endurance?

[Punjabiii]

Respect for not neglecting legs brah

[7399martyn]

squat 3x a week heavy.

[derieu]

How's jump roping do man? Never thought of that. Is it toning, or build endurance?

best for cardio/calf development other than sprints. i slap on ankle weights and then jump with weights in my hand afterwards in a superset fashion as well

[ICEMANLIDDELL]

German volume, or smolov.

pick your poison.

[KettleBellFreak]

best for cardio/calf development other than sprints. i slap on ankle weights and then jump with weights in my hand afterwards in a superset fashion as well

metal. Thanks for the idea

[Singularity7]

My legs are pathetic, I dont want to look like im walking on stilts so this is my plea. My usual leg days are like this
Squats: 4 sets 8-12 reps
Hamstring Curls: 4 Set 8-12 reps
Leg Extensions: 4 sets 8-12 reps
Calf Raises: 4 Sets 20 reps

My legs won't grow but I think my routine isnt adequate. I was thinking of doing some more squats at the beginning of my back and chest days as well. Also I have NO calf muscles and don't know what to do to get them to grow. Any help would be appreciated.

I had really really small legs before, now i have alright looking legs. There are lot of things that could be holding you back.
How long have you been lifting? Also what is your diet currently. Be honest as well because if you are lying to yourself you are hindering your gains.
Swap Leg extension with front squats and do them after or before back squats (Only if you know how to do them with adequate form).
Do different rep set ups with calves. I think doing 20 reps for 4 sets is not a smart approach. No bouncing at the bottom, squeeze at the peak of the lift.
Add one more calf exercise.

I have two calves day. (Occasionally cycle between rep ranges).
A
Standing calf raises 4x8-12
Seated calf raises 4x8-12

B
Standing calf raises 4x8-12
Anterior calf raises 4x8-12