What can I do to build mass on my legs??

[Jarr Simkins]

I can squat 350 lbs no prob. I can do over 560 lbs on leg press and all I get is more def. and no size. I've tried a few things, but not seeing much bulk. I don't want to be the guy with the upper body and chicken legs. What can I do?

[Mr. Aries]

when your squat is 495 and your leg pressin' 1000+, they won't be small anymore..

[Looking Swole]

mix some cell-tech with water and rub it into your thighs (or other areas where you want mass), that will disolve it directly into your muscle and make it grow

hope that helps

[BiggJohn]

mix some cell-tech with water and rub it into your thighs (or other areas where you want mass), that will disolve it directly into your muscle and make it grow

hope that helps

dat dere cell tech

[wuzzo87]

perhaps try some plyometrics and high intensity cycling?? ..
Dunno if tht adds size, but helps with explosive actions

[jonbodin]

Are you tall? I ask because I know developing leg size can be a problem with long limbs (I'm 6'3"). For me it took forgetting all of the leg machines (leg presses & hacks) and base it around squat variations (narrow, wide, back, front, & smith). I use extensions and leg curls as a warmup for my legs and then just hit the rack.

A great shock to the system is the 5 X 20 breathing squats followed up by 3 x 8 front squats. If you do that right, you won't walk right for a week!

[DaveGabe24]

Are you tall? I ask because I know developing leg size can be a problem with long limbs (I'm 6'3"). For me it took forgetting all of the leg machines (leg presses & hacks) and base it around squat variations (narrow, wide, back, front, & smith). I use extensions and leg curls as a warmup for my legs and then just hit the rack.

A great shock to the system is the 5 X 20 breathing squats followed up by 3 x 8 front squats. If you do that right, you won't walk right for a week!

As you can see everyone is going to just tell you squats...and squats. I suggest you take a hint

[MCWTRAINER]

Squats!!!!!!!!

[naturalguy]

How many sets/reps are you doing? How many days per week?

[DaveGabe24]

Squats!!!!!!!!

Original





On a more serious note....I think a good idea for you would be to squat. Have a nice day.

[Skigazzi]

I dont know what these clowns are trying to tell you...what you really need to do is squats.



(what is the current leg routine you do?)

[Jarr Simkins]

I do Two light warm-up sets of 145 and 215. Then I do 8-10 reps of 275. Then two sets of 6-8 of 315. And finally finish with 320 with at least 6 reps.

[Jarr Simkins]

I'm 6'2" it that helps anyone. Arn't you supposed to drink the Cell-Tech?
I work my legs one day a week on it's own day.

[nailed to the x]

I'm 6'2" it that helps anyone. Arn't you supposed to drink the Cell-Tech?
I work my legs one day a week on it's own day.

he was trying to be funny about the cell tech. yes you do drink cell tech.

[R_N_S]

try squatting 2x a week

[Jarr Simkins]

try squatting 2x a week

Sounds like a good idea. I just have a hard time recovering. I'll try it and see.

[MoonMan12]

yeah, you aren't behind or anything for the amount of weight you are pushing.

[saku]

I do Two light warm-up sets of 145 and 215. Then I do 8-10 reps of 275. Then two sets of 6-8 of 315. And finally finish with 320 with at least 6 reps.

try more reps, I like doing at least 15 reps 4 sets for squats

[Jarr Simkins]

try more reps, I like doing at least 15 reps 4 sets for squats

I like to go heavy on squats and go for more reps on Leg Press. Does that matter?

[DefensorFortis]

I'm 6'2" it that helps anyone. Arn't you supposed to drink the Cell-Tech?
I work my legs one day a week on it's own day.

He was just F**kin w/ you man. That's obviously not a good idea.

[Black_Spit]

I do squats 2x week. 1 day for heavy work sets, and another for lighter squats. The 2 main reasons for this is that my legs are never very sore(as opposed to only 1 day/week) and It feels like it speeds up my leg growth and recovery for my next heavy day.

[Jarr Simkins]

He was just F**kin w/ you man. That's obviously not a good idea.

I know that already, but thanks for the update. I thought it was really funny.

[Jarr Simkins]

I do squats 2x week. 1 day for heavy work sets, and another for lighter squats. The 2 main reasons for this is that my legs are never very sore(as opposed to only 1 day/week) and It feels like it speeds up my leg growth and recovery for my next heavy day.

That sounds like a good idea. I'll have to throw that in. Can't wait to see if it works as well as rubbing Cell-Tech on my legs j/k. Seriously, I'll throw in an extra squat day.

[Jarr Simkins]

I don't know the correct way to do them.

[DefensorFortis]

I like to go heavy on squats and go for more reps on Leg Press. Does that matter?

Yes, your working you legs like a powerlifter. Powerlifters focus on gaining strenth without adding to much mass so they can stay in a lower weight class.

You need to raise the number of reps and sets if you want to workout like a bodybuilder.

Either way your going to gain mass. It will just take longer doing the routine you have now. Oh, and I used to be a powerlifter thats how I know. One more thing the muscle you gain powerlifting is there, but it is very dense and hard wich explains why your legs keep getting more cut.

[saku]

I like to go heavy on squats and go for more reps on Leg Press. Does that matter?

well I remeber reading an article saying that, to stimulate the most muscle growth do lots of reps for squats. I just looked for it briefly but I couldnt find it. ill let you know if i do though.

[Le Derek]

try for the extensions and curls after squats and leg press...do 3 sets of 12 on the extensions followed by reducing the weight by half and doing a set to failure(no less than 30 reps)...and repeat for the curls as well

it works for me

[need2eat]

I like to go heavy on squats and go for more reps on Leg Press. Does that matter?

The obvious answer is yes, as your not getting the results you want.


I'm not gonna sit here and promote an HST routine like its the end all but you may wanna look into it. Its basically a six-eight week routine, first two weeks, 1X15, third and fourth week 2X10 and fifth and six weeks 3X5, after that, you either add lbs to your 3X5 workouts till you can no longer, then repeat after a weeks break, or do negatives for a couple weeks.

This would give you the opportunity to do the heavier lifts to boost your strength and maintain some pride......the other would add the variation needed to add size.

This is the link:

http://www.hypertrophy-specific.com/


Just a suggestion, other routines work just fine too. Sounds like maybe you hit a plateau and need change.


Good luck

[octane1971]

You might think about throwing some heavy hack squats into your workout and maybe some front squats. I dont know but it sounds like you always do the same thing. If that is true then you will always get the same results try changing things up a bit, different weight, different reps, reverse the order you do your exercises, if you do squats then leg press..reverse it, add different exercises like the hack squats and front squats.

And dont forget about your hammies. Make sure you are hitting them just as hard.

[Uncle Ben]

How deep are you squatting?