High Rep Squats, will they make my legs GROW?!

[downunder hunter]

Ok so my legs are really lagging and I want to try some new methods to increase hypertrophy. My legs are ripped but they just dont seem to grow, and its frustrating the hell out of me! I consume more cals on leg days then any other and make sure i get my 300 grams of protein.

I generally train them every 4-5 days, if I rest them longer they seem to shrink! I have been alternating between these workouts. The rep ranges do tend to change as do the weight, I try to make sure I progress every workout but there is no set progressive overloaded per se (increasing 5lbs every workout).I pyramid up or down and throw in drop sets/ supersets, the variances there make it a little difficult to determine my progression. I do know I walk out of the gym after every leg day with jelly legs, and work at my full potential. NO slacking off here!

Leg Press 3 x 8-10
Back Squat 4 x 8-10
Leg extension 3 x 8-10
Hamstring curl 3 x 10-12
Standing calf extension 150 reps

RDL 3 x 8-10
Walking lunges 4 x 10-12
Leg extension 3 x 8-10
Hamstring curl 4 x 10-12
Seated calf raises 150 reps

I have been reading up on different training systems. I dont necessarily want to switch up my whole routine I just want my legs to grow!! Can I throw in high rep squats (20 reps) in with my routine? Maybe I need to do something other then the usual to make them grow!

Is there other suggestions you guys have?

 

[timtim]

Ok so my legs are really lagging and I want to try some new methods to increase hypertrophy. My legs are ripped but they just dont seem to grow, and its frustrating the hell out of me! I consume more cals on leg days then any other and make sure i get my 300 grams of protein.

I generally train them every 4-5 days, if I rest them longer they seem to shrink! I have been alternating between these workouts. The rep ranges do tend to change as do the weight, I try to make sure I progress every workout but there is no set progressive overloaded per se (increasing 5lbs every workout).I pyramid up or down and throw in drop sets/ supersets, the variances there make it a little difficult to determine my progression. I do know I walk out of the gym after every leg day with jelly legs, and work at my full potential. NO slacking off here!

Leg Press 3 x 8-10
Back Squat 4 x 8-10
Leg extension 3 x 8-10
Hamstring curl 3 x 10-12
Standing calf extension 150 reps

RDL 3 x 8-10
Walking lunges 4 x 10-12
Leg extension 3 x 8-10
Hamstring curl 4 x 10-12
Seated calf raises 150 reps

I have been reading up on different training systems. I dont necessarily want to switch up my whole routine I just want my legs to grow!! Can I throw in high rep squats (20 reps) in with my routine? Maybe I need to do something other then the usual to make them grow!

Is there other suggestions you guys have?

is that your leg day routine? if so, thats why they arent growing. 27 sets without calves. thats crazy. way way too much. you could cut that in half and have double the growth.

 

[joe d]

squat
leg ext
leg curl
calf raises
done try that

 

[ExtraMile]

Squats...

then for quads I like leg press
for hams either RDL or Lying leg curls
for calves both seated and standing calf raises

I agree with timtim cut down on volume

 

[ExtraMile]

high rep squats are cool and a good mental test but I do more high rep leg presses than high rep squats. I usually squat heavy but that said I did a 50 rep set of squats the other day and in the past I have done a few sets of 20 rep squats here and there...

 

[zedhed]

Not trying to hijack but a question, JoeD how come leg extensions? Everything that I hear about them is that they are bad. My own experience tells me they are at best not good. They seem to be so hard on knees, I am just wondering...

 

[the_alcatraz]

Everyone's already said it before...too much volume.

Squats are KEY. Leg curls and stiff leg deads would be what I would do for hamstrings....and maybe some hack squats to finish it off.

 

[downunder hunter]

Thanks for the responses bros!

Sorry I think I made it a little unclear, there are two legs days there so NO i dont do 29 sets lol. Its more like 13 and I have been using Nelsons method with calves and doing 150 reps with 10 second rests to get there and I like it!

Ok so what I think I will give a try now is high rep squats, then low rep leg press, seated leg curl then seted calf to finish it off, then ill mix it up with some hack squats, SDL's, lying hamstring curls and donkey calf raise on other days!

I do like leg extensions and Ive had no troubles with my knees so if I feel it wont be too much Ill use them as well in the future, but i'll give these workouts a go first!

 

[joe d]

Not trying to hijack but a question, JoeD how come leg extensions? Everything that I hear about them is that they are bad. My own experience tells me they are at best not good. They seem to be so hard on knees, I am just wondering...

leg extensions like dips are not really bad if done right. high rep and you have to keep your rom in muscle control. when you go way down and let it pull on your knee its bad and when you lockout and lift your leg of the pad it is also bad. they are a nice quad finisher after squats. they definately helped me but like everything else, their not for everyone

 

[timtim]

leg extensions like dips are not really bad if done right. high rep and you have to keep your rom in muscle control. when you go way down and let it pull on your knee its bad and when you lockout and lift your leg of the pad it is also bad. they are a nice quad finisher after squats. they definately helped me but like everything else, their not for everyone

ive beem saying this for years. leg extensions are a great quad builder. you have to use appropriate weight and ROM. time under tension is big too.