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 What exercises are bet for LEG GROWTH
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| Author | Topic: What exercises are bet for LEG GROWTH |
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frogman Amateur Bodybuilder (Total posts: 50) |
posted February 19, 2000 10:51 AM
 
Hey dont want to sound like a whinny wimp, but can anyone recommend some mass building exercises besides squats, cant do them for shit...stick with leg presses but I go heavy and legs just are not growing... ------------------ IP: Logged |
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SAVECONSULT Amateur Bodybuilder (Total posts: 5) |
posted February 19, 2000 11:23 AM
Hi Dear Buddy... Well I was in the same category for a very long time, for ten years I would'nt really improve the size of my thighs. I am 6'4 so difficult for me to have these bulky thighs I admire from proffessionals. And one day just tired of the traditional training sessions I decided to meditate on the subject: doing ,like evrybody does and not taking the hot-stuff to help growth...means I must take action to stimulate the natural anabolic growth and I tried the following: THE RESULTS CAME QUICKLY BUT IT NEEDS REST, HEALTHY FOOD AND A SWEET GIRL FRIEND NEXT TO YOU AND OF COURSE A VITAMIN PACK SUCH AS "NATURE'S PLUS" MEGA ENERGY PACK + CREATINE...BEFORE I GO TO THE TRAINING SYSTEM I JUST WANTED TO ADD THAT I OTICED THAT CREATINE WORKS TREMENDOUSLY WITH HIGH STRESS TRAINING SESSIONS AND AFTER A BREAK OF EVEN 4 MONTHS (FROM CREATINE) I DIDN'T LOOSE TONUS AND WEIGHT AS IT HAPPENNED BEFORE WITH THE NORMAL TRAINING SUCH AS 10REPS TIMES 4 SETS TIMES 3-4 EXERCISES PER BODY PART. SO::: NOW I PERFORM FOR MY LEGS AND ALSO EVERY BODYPARTS THE FOLLOWING::: (:-)): 100 REPS FOR ONE BASIC EXERCISE PER MUSCLE GROUP IN ONE SET, I mean for legs for example: I warm up properly first (abs+light sets of leg extentions etc..) then I put the heaviest weight possible on the leg-press and I start, as soon as I can't perform one rep or forced rep if you have a spotter, I reduce the poundage (take off 25-30 pounds) and I continue until I perform 100 REPS !!! Beleive me this is anabolic training, your body is forced to adapt... Don't be affraid with proper diet you won't loose weight as most people say when you do more than 8 reps per set !!! and you will build more energy, endurance and shape while packing size !!!Thus, more than 4 training session a week is just impossible unless you are taking hotstuff...kind regards, Philip IP: Logged |
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Still Growing Amateur Bodybuilder (Total posts: 26) |
posted February 19, 2000 11:30 AM
Training like this gives good gains, but you can't do it for too long at a time. It's easy to overtrain, and the gains will stop completely pretty fast. This might be avoided just by training "normal" for some weeks, and then go at it again. IP: Logged |
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SAVECONSULT Amateur Bodybuilder (Total posts: 5) |
posted February 19, 2000 11:39 AM
Yes for sure I forget about the rest period absolutely necessary to avoid overtraining...for myself when I start getting impatient and too agressive i just take an extrat day -break. When you wakeup in the morning if you feel like having sand in your eyes...please take a day off !! a good trick from Probodybuilders...yes you will feel when you need to take a 2 week normal training and then come back to the 100 reps system. Another point I have forgotten to mention is joints!!! Befor with the normal huge pounding weight training session Menzer style I had problems with all my joints (elbows, knees, shoulders..) after two onths of this system..strange these pains had disappeared....Philip IP: Logged |
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The Ranger Pro Bodybuilder (Total posts: 212) |
posted February 19, 2000 12:09 PM
Rib-It....Hey Frogman, It's hard to get the balance right, but, try heavy dumb-bell, or bar-bell lunges....They hurt like a MOFO!! Of course.....There is nothing that will build legs like squats!! Keep up the leg presses, don't overtrain and rest. Ranger IP: Logged |
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nbk Amateur Bodybuilder (Total posts: 88) |
posted February 19, 2000 12:41 PM
SQUAT, deadline.... There is an exercise though that has proven to be much better though, it has been forgotten for some time. It�s called "humungus squtaticus", I see very few people doing this variaty though, common side effects, are dizzyness, pucking, halucinations, dificulties walking back home... the list is quite long actually, thats why you won�t see much people now a days doing it!!!!!! IP: Logged |
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AZQuadz Amateur Bodybuilder (Total posts: 3) |
posted February 19, 2000 02:13 PM
5 set of 20 RREPS Squats rest 30 seconds between sets 5 sets 20 reps Leg Presses And don't forget the Hack Squats & Leg Extensions. I love QUADS!!! IP: Logged |
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Mr. Nasty Amateur Bodybuilder (Total posts: 2) |
posted February 19, 2000 03:22 PM
Squats, Press, leg X, Stiff legs.It takes between 10-12 reps for muscle hypertrophy. Anything more is endurance, anything less is strength building. There is a difference. Try to keep your reps in this range while each week increasing weight slightly. Each week MAKE YOURSELF achieve one more rep than the week before. Once you get 12, add weight. The muscle will have no choice to adapt if you eat properly and rest enough.Watch your knees bro, don't blow it out. If it starts hurting one day, STOP! That's your body telling you to slow down. Remember ligaments and cartlidge do not strengthen as fast as muscle does. Be safe above all else. IP: Logged |
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Lee wanna B Amateur Bodybuilder (Total posts: 46) |
posted February 19, 2000 04:04 PM
Ok bro, bottom line is barbell squats. Not smith machine, good old barbell squats. I'll be the first one to tell you that my squat sucks!! It's not big. But here is the thing, start off slow. Go down to where your quads are parallel to the floor, anything higher than that and you work more of the hip flexors, so to get deep into the quad you have to go to atleast parallel. Also, if you feel unbalanced, you can place plates under your heels. I use 2.5lb plates under my heels, or sometimes I were my sketchers boots (the black kind like Nasser wears)which the heels are elevated. After I started doing these my quads started to grow again. Here is my quad/leg day routine. 5 mins of bike/treadmill to get body temp up and start getting blood into legs. Barbell squats: 1 warm up set with moderate weight for about 20 reps. I always stretch in between every set as well. Hold stretch for about 30 sec each leg. Then I'll do 4 to 5 sets with working weight reps from 12-6. Leg presses: 4 sets 12-6 reps. Hack squats: 4 sets 12-8 reps. Leg extensions: 4 sets 12-8 reps. Also at the top contraction hold for a count and really squeeze hard. This will bring a little more detail and separation, also bringing in new developement. By the 8th rep you should really feel a burn, but just keep pushin thru it. Lying leg curls: Sometimes do a warm up set with light weight for 15-20 reps, just depends on how they feel. Stretch them real good between sets or you'll cramp. Then go into 4 sets of 12-8 reps. Stiff legged deadlift: 4 sets of 12-6 reps. For this, make sure your back is flat and you always look up. I do it in from of a mirror and always look staight ahead. Go down as far as you can, but don't let bar touch floor, and come up only 3 quarters of the way. If you come up all the way 1) you relieve tension from the hams and 2) put emphasis on the lower back, so only up 3 quarters of the way. IP: Logged |
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Deepsquat Pro Bodybuilder (Total posts: 246) |
posted February 19, 2000 04:12 PM
The reason your legs won't grow is that you are not squatting! Period! You say you cant do them worth shit? Thats because you dont do them!Period! Get under the bar and start squatting,it is not a contest, if you can only do 150 then that is all you can do. Don't worry about what the next guy is doing. do 4-6 set 10 -12 reps with the most weightYOU can do for each set. Then go do some hack squats 4-6 sets and then 4 sets of leg curls do that twice a week and your thighs will start growing in no time.PS you do not need to do 20 sets a body part to grow ------------------ IP: Logged |
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bad brains Pro Bodybuilder (Total posts: 123) |
posted February 19, 2000 04:17 PM
Squats, squats, and more squats. Plus some leg extensions, leg presses, and hack squats, also good genetics has a lot to do with it. IP: Logged |
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bignate73 Amateur Bodybuilder (Total posts: 58) |
posted February 19, 2000 05:24 PM
to all the squat guys out there....im with you. im always wrecked after a good squat day. but i also agree with the super drop set leg press theory. a few times i have been a bit puky after some of those. and its amazing how when you get down to a few plates, it seems like the world is crashing down on your legs. lunges? eh. i found that single leg press hits the quads a bit more and leaves the glutes out of the picture. i agree with azquads about the low rest time/high rep theory, many a time i have got my puke on there too.....all in all i guess i puke alot. legs are my nemesis. IP: Logged |
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studcj Pro Bodybuilder (Total posts: 175) |
posted February 19, 2000 06:14 PM
Dont do squats huh? Try just starting out real light for a couple of weeks. Then build your way up. You will grow to love the excersise. ------------------ IP: Logged |
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Still Growing Amateur Bodybuilder (Total posts: 26) |
posted February 19, 2000 06:26 PM
I think leg presses are better than squats. Leg presses are almost the same exercise as squats, but you don't have to worry about balance, so you can train heavier and concentrate on pumping your muscles instead of keeping balance and good form. If you have reached a point were your having problems gaining with leg presses, squats might be the little difference in the training that can push you over that point. Taking a little break from leg presses, or changing the number of sets or reps you do might also help. IP: Logged |
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ASSFACE Amateur Bodybuilder (Total posts: 63) |
posted February 19, 2000 09:01 PM
please dont tell ASSFACE you have forgotten, yer legzz r small cuz you aint been squattin!!! DO light squats, heavy sqquats, dumbell squats, split squats, bulgarian squats, front squats, squats at the mall, squats at the supermarket, while you drive somerwhere stop at the side of the road get out of yer car and squat, do squats for 3 reps, squats for 12 reps, squats with a quick tempo, squats with a slow tempo,squats with yer training buddy sitting on yer shoulders,squats water bottles in yer hands,squats at the end of yer leg presses, squats before yer leg presses,squats after benching,squats while you dream,squatswhile you jerk off, I am such an, hold it I have to stop typing and do a quick set of squats..........................................................................................................................................................ASSFACE. ------------------ IP: Logged |
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Heemaan445 Pro Bodybuilder (Total posts: 153) |
posted February 19, 2000 09:16 PM
i dont laugh much, but I'm "laughing my "preverbial" ass off".....ASSFACE !!! ~~~!!!!!!!!!!!!~~~ IP: Logged |
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Socrates Amateur Bodybuilder (Total posts: 10) |
posted February 19, 2000 09:22 PM
I would like to second ASSFACE's post. Maybe if you explained why you can't squat you could get some more exact pointers from board members. Deepsquats (ass to heels) are the way to go, in addition to straight leg deadlifts, db deadlifts, Romanian deadlifts (db & bb), Bulgarian split squats, and Barbell step ups on a 12'' to 18'' platfom-- the higher the step, the more posterior chain is involved (hams, glutes). If the reason you can't do back squats, is do to a very long femur, you can either raise your heels as to allow for more depth while staying verticle, or learn how to do Olympic style front squats, as the load will be closer to your center. Hope this helps. IP: Logged |
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nbk Amateur Bodybuilder (Total posts: 88) |
posted February 19, 2000 09:50 PM
SQUAT; SQUAT........ As for your hams, do any variation of leg curl for a few medium/heavy sets, and then do stifflegged-deadlift. You�ll have a good burn!! IP: Logged |
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