best way to get Legs bigger

[BlackHanzo]

whats the best way to get your legs, hammys, quads? getting them more explosive?

 

[JDid23]

are you asking generally or about your legs? if so, what's your routine?

 

[ExtraMile]

bigger? squats, leg press and RDL or GHR

explosive? I dont know but box squats would be my first guess but Iv never done any speed/exposive work before

 

[JDid23]

explosive you could do speed squats/cleans.... here would be a list of some great exercises

Front Squat
Back Squat
Box Squat
Bulgarian Split Squat
Deadlift
Lunges
Leg Press
Romanian Deadlift
Pullthroughs
Power Cleans
Hang Cleans
Snatches
Calf Raises- seated, standing, donkey, smith machine.

 

[grubd]

I always used to think squats. But on Muscle Development they had Dorian Yates on and he changed my mind. He explained squats are great for athletes, but to get bigger legs leg press or hack squat machine were better. It had to do with isolating legs on those and during squats his lower back getting tired way before his legs ever would. Also, you can push yourself heavier because of safeties on those machines.

 

[JDid23]

I always used to think squats. But on Muscle Development they had Dorian Yates on and he changed my mind. He explained squats are great for athletes, but to get bigger legs leg press or hack squat machine were better. It had to do with isolating legs on those and during squats his lower back getting tired way before his legs ever would. Also, you can push yourself heavier because of safeties on those machines.

yeah i think there was some EEG testing (idk the validity) that said leg extensions hit your quads harder than back squats.

Then again, front squats also hit your quads harder than back squats- during back squats more of the load is transferred to the hips/glutes/lower back, but during front squats it's primarily your quads.

 

[ExtraMile]

I always used to think squats. But on Muscle Development they had Dorian Yates on and he changed my mind. He explained squats are great for athletes, but to get bigger legs leg press or hack squat machine were better. It had to do with isolating legs on those and during squats his lower back getting tired way before his legs ever would. Also, you can push yourself heavier because of safeties on those machines.

dorian also said before that early on in his career he did alot of squats but often got injured, he found his body mechanics and limb ratios werent built for squats so he swapped to leg press and hack squat.

I love the leg press but I also do love squats. Charles poliquin says for hams you should do high reps in the lifts that you bend at the hip - RDL, SLDL, reverse hyper, back extension etc and low reps but lots of sets in leg curl machines...

 

[joe d]

all variations of squats

 

[moya]

^^squats... end of story...

 

[SwitchMan]

I'm going to have to go with Joe D and Moya...........Squats and squat variations.

 

[SouthernLord]

Skwat!!!!!!!!

 

[musketeer]

Well let's talk rep ranges.

10-15 reps for multiple sets in a workout gives the best results for mass, so if it's just mass you want, it's something like a "typical bodybuilding" routine:

Front Squat 5 x 10
Leg press 3 x 15
Stiff legs 3 x 12
Leg ext 2 x 12
Leg curl 2 x 15

This may be way too much volume for most people, but for someone on anabolics, it can certainly be varied and performed twice a week for great results.

Personally I prefer to train lifts and try and get stronger, and as that happens I get bigger, so no body-part specific training, just some kind of squat in the 2-6 rep range every workout x 4 a week and then occasionally extras such as lunges, romanians, ext curls, for higher reps 8-20)

 

[ExtraMile]

Well let's talk rep ranges.

10-15 reps for multiple sets in a workout gives the best results for mass, so if it's just mass you want, it's something like a "typical bodybuilding" routine:

Front Squat 5 x 10
Leg press 3 x 15
Stiff legs 3 x 12
Leg ext 2 x 12
Leg curl 2 x 15

This may be way too much volume for most people, but for someone on anabolics, it can certainly be varied and performed twice a week for great results.

Personally I prefer to train lifts and try and get stronger, and as that happens I get bigger, so no body-part specific training, just some kind of squat in the 2-6 rep range every workout x 4 a week and then occasionally extras such as lunges, romanians, ext curls, for higher reps 8-20)

I agree rep range for legs often is a little higher than for upper body, I found doing leg presses going back deep and then only 3 quarters of the way back up in the 15-25 rep range made my quads grow alot, i mainly stuck to 20 reps but sometimes went a little heavier or a little lighter, sometimes I finished off with a set or two like 6-10 reps though. Without lockouts the burn is insane and it also kills my glutes even with a narrow low food placement

 

[bigdave2628]

Sqauts & Squats

 

[chewyxrage]

nothing beats squats and deads

I see the injury point tho. My knees are pretty torn up from 15 years of basketball. I'll prolly switch from squats to purely leg press when I'm older due to that.