Suggestions of gaining leg size...?

[machman]

Great thread everyone ! ! !

Just a quick question for Crimson King. How do you incorporate those 20 rep squats into your leg workout? At the end for 1 set? The whole workout? How many sets of how many reps? Give us a breakdown.

 

[nikkita]

sofa... are you ectomorph, mesomorph or endomorph??

 

[The Shadow]

If anyone can make some suggestions for a routine to pack some size onto my legs... I'd really appreciate it.

My current routine is:

Sprints 5 X 220 yards

Deadlifts 5 X 5
Squats 2 X 6
Hack Squat 2 X 8-10

Straight leg deadlifts w/dumbbells 3 X 8-10
Leg curls 3 X 10

Calves 5 sets of whatever.

I've had many leg injuries in my life... but no knee problems. My legs are FULLY recovered and I want to start hammering them to regain size.

Any suggestions would be greatly appreciated.

Squats one set of 20
Lunges 3 sets of 12-15 lunges per leg
Hacks - 3 sets of 12-15
Still Deads with barbell - 3 sets of 6-8
Leg Extensions - 3 sets of 20-30
Leg Curls 3 sets of 20-30


...BUT - IO respond better to higher reps....I have lost size since switching to pling...so.....do what works for you......I HIGHLY recommend the lunges and hacks and some form of a squat.

 

[spatts]

I sound like a broken record, I'm sure. I contend that how YOU grow best depends on the type of muscle fiber YOU have. I grow FAST on heavy, low rep, explosive movements....and what do you know, I'm a former sprinter and speed/strength athlete. Go figure. Other people, who do not have the same density of fast twitch muscle fibers tend to respond better to high volume work.

I think how you recover is just as important as how you train.

....and of course, it never hurts to have realistic size gain goals.

 

[SofaGeorge]

sofa... are you ectomorph, mesomorph or endomorph??

Good question... I guess you have to go to where you started as a kid.

In high school I was an ectomorph... about 6'2" at 150 lbs... a very scrawny weed. By natural lifting I was 6'4" 200 lbs in my '20s. After juicing and cramming down lots of protein and lfting heavy for 10 years with a wife who was the best work out partner a man could ask for - I leveled off at about 6'4" 240 lbs.

I've now deliberately pulled my weight back to 208 lbs with DNP and r-ALA.

I lost size on both my arms and legs, but the freaky part in bringing my weight DOWN is my strength is at an all time high. I finished a fina/test/whinny 8 weeker in August... and two months after that my PR deadlift was UP 20 lbs... and the week after that I rep'd the same weight for 6 reps (3 sets!).

I'm juice free now and my strength is still holding... going up slightly on a couple lifts.

I'm experimenting with a supplement, a plant extract called carao, and coupled with r-ALA it appears to have very unique "strength" enhancing qualities. The jury is fully out on how it works or if it works... and research is very scanty... but the anecdotal stuff is amazing. (It also increases hemoglobin by 130%.)

Big problem is there will NEVER be enough carao for it to become a product. One nutty guy as best I can tell is cold processing the extract... and at max capacity he can make 1,000 bottles a year. He sells it in Costa Rica as a health tonic/vigor tonic. It isn't a tree that can ever be grown as a "crop" so he roams the country side picking pods randomly from different sites.

He's having some trouble getting his extraction process right, but when he gets it perfected... I'm going to pay him to ship a bunch of free bottles to people willing to take part in testing it.

But for now, I just want to bring my legs back up an inch.

 

[SofaGeorge]

Re: Re: Suggestions of gaining leg size...?

Squats one set of 20
Lunges 3 sets of 12-15 lunges per leg
Hacks - 3 sets of 12-15
Still Deads with barbell - 3 sets of 6-8
Leg Extensions - 3 sets of 20-30
Leg Curls 3 sets of 20-30


...BUT - IO respond better to higher reps....I have lost size since switching to pling...so.....do what works for you......I HIGHLY recommend the lunges and hacks and some form of a squat.

Spatts, Night Fly, Et al - what is your oppinion of mixing high rep and low rep sets of the same exercise?

i.e., 2 sets squats 3-5 reps and then 2 sets squats 20 reps

Also, I've had some hamstring injuries this year. Is it safer to go higher rep... like 30 reps on something like the leg curl. (I used to always max the stack for like 6-8 reps.)

I'm fully recovered from all leg injuries... but keeping my eyes wide open.

 

[The Shadow]

Re: Re: Re: Suggestions of gaining leg size...?

Spatts, Night Fly, Et al - what is your oppinion of mixing high rep and low rep sets of the same exercise?

i.e., 2 sets squats 3-5 reps and then 2 sets squats 20 reps

Also, I've had some hamstring injuries this year. Is it safer to go higher rep... like 30 reps on something like the leg curl. (I used to always max the stack for like 6-8 reps.)

I'm fully recovered from all leg injuries... but keeping my eyes wide open.

On the squats...I think it is redundent to so to high and low to failure.......perhaps a strip set might be more apropo....a weight that will allow 6-8 - drop some weight to get another 6-8...do a total of 2-3 drops and you will get fast and slow twitch fibers.....


on the leg curls - the higher rep ranger was to balance the lower reps on the deads.....

 

[SofaGeorge]

Re: Re: Re: Re: Suggestions of gaining leg size...?

On the squats...I think it is redundent to so to high and low to failure.......perhaps a strip set might be more apropo....a weight that will allow 6-8 - drop some weight to get another 6-8...do a total of 2-3 drops and you will get fast and slow twitch fibers.....


on the leg curls - the higher rep ranger was to balance the lower reps on the deads.....

Okay... I understand. Thx.

 

[spatts]

Well, SG, we train by lift, so I would say I'm all for mixed volumes. Here's why...on max day we do low rep, with high rep accessory work. Then on speed day we do high(er) rep, with speed high rep acc work. So I would say we hit low, med, high, and different speeds during the week. It works for me.

 

[Night Fly]

SG...if you are talking about mixing high reps/low reps on one exercise during that workout for the day. I don't see anything wrong with it. That is why I sometimes add the 2 sets of 15 leg presses in my routine.

If I were you...since you are going for size...I would do 3-4 sets of 5 reps for your squat...and then drop the weight down so that you can rep out 20 reps on the last set. I have done that...and it works wonders! I think that is along the lines of what you were talking about doing!