any good leg workouts??

[GatheringFlock]

I feel my legs are a bit skinny. Also, I sometimes get embarassed when i wear shorts to the gym. I have a 6'6" ectomorphic body frame which means i obviously am long limbed. Anyways, i do leg presses,leg extensions,leg curls,dumbell front lunges and lastly squat exercises. I still can't seem to put on any mass on my legs no matter how hard i try. What am i doing wrong? Is there any other workouts i could do to build my legs? If so please help me out! Thanks.

 

[Sub-Zero]

i heard squats help a little bit

 

[string_bean00]

I do this weekly.



Squats - 3x5
Front Squats - 3x10
SLDL - 4x5 (Swapped with leg presses every other week)
Then whatever calf work you want.

 

[theoak01]

squats first will help,check the training board bro,lots of posts on leg routines

 

[InTraining]

squats...front squats...SlDL...RDL...good mornings...

 

[strongsmartsexy]

I feel my legs are a bit skinny. Also, I sometimes get embarassed when i wear shorts to the gym. I have a 6'6" ectomorphic body frame which means i obviously am long limbed. Anyways, i do leg presses,leg extensions,leg curls,dumbell front lunges and lastly squat exercises. I still can't seem to put on any mass on my legs no matter how hard i try. What am i doing wrong? Is there any other workouts i could do to build my legs? If so please help me out! Thanks.

squats, Squats, SQUATS!!!

Focus on squats as your primary quad builder. Eat, squat, eat, squat. Leg presses after squats. I haven't bothered with leq extensions in a long time, but will do them when I go through a cutting cycle.

Do
Squats 5x5 (Do them until you puke!)
Leg Presses 2x8
SDL 3x8 - 12
Laying hams 3x 8 - 12
Standing calf raise 3x15
Seated calf raise 3x15

 

[BileStew]

squats, Squats, SQUATS!!!

Focus on squats as your primary quad builder. Eat, squat, eat, squat. Leg presses after squats. I haven't bothered with leq extensions in a long time, but will do them when I go through a cutting cycle.

Do
Squats 5x5 (Do them until you puke!)
Leg Presses 2x8
SDL 3x8 - 12
Laying hams 3x 8 - 12
Standing calf raise 3x15
Seated calf raise 3x15

You genetic freak!!

 

[strongsmartsexy]

You genetic freak!!

LOL

I didn't give weights, just a routine...

 

[string_bean00]

squats, Squats, SQUATS!!!

Focus on squats as your primary quad builder. Eat, squat, eat, squat. Leg presses after squats. I haven't bothered with leq extensions in a long time, but will do them when I go through a cutting cycle.

Do
Squats 5x5 (Do them until you puke!)
Leg Presses 2x8
SDL 3x8 - 12
Laying hams 3x 8 - 12
Standing calf raise 3x15
Seated calf raise 3x15

That's too much volume for me if I'm putting enough into the squats.

 

[powerslave]

Squat first, then squat some more, basically squat till you puke.

 

[theoak01]

That's too much volume for me if I'm putting enough into the squats.

same for me man,I will usually do hams on a different day,but with my wide squat stance I get alot of hamstring involvement

trying to do the two together gets me all disoriented and wobbly

 

[strongsmartsexy]

That's too much volume for me if I'm putting enough into the squats.

Serious? I've done this same routine ever since I started lifting. It's also been my heaviest eating day.

I know that it builds sizeable legs and great strength.

 

[strongsmartsexy]

same for me man,I will usually do hams on a different day,but with my wide squat stance I get alot of hamstring involvement

trying to do the two together gets me all disoriented and wobbly

I only get to lift 3 days out of a week, so I have to basically do legs entirely on the same day.

M - chest/back
W - Legs
F- Shoulders/arms

 

[string_bean00]

Serious? I've done this same routine ever since I started lifting. It's also been my heaviest eating day.

I know that it builds sizeable legs and great strength.

I have no doubt it works for you. Personally, my legs have always responded better to lower volume though. That's just me.

 

[strongsmartsexy]

I have no doubt it works for you. Personally, my legs have always responded better to lower volume though. That's just me.

Um, how much lower volume can you get? THat routine works quads, hams and calves.

7 sets for quads
6 sets for hams
6 sets for calves

 

[string_bean00]

Um, how much lower volume can you get? THat routine works quads, hams and calves.

7 sets for quads
6 sets for hams
6 sets for calves

I kind of misquoted myself...the volume I use is similar, but the amount of exercises you use would wear me out. I use 6 sets quads and 4 of hams.



My routine is up above in this same thread.

 

[strongsmartsexy]

I kind of misquoted myself...the volume I use is similar, but the amount of exercises you use would wear me out. I use 6 sets quads and 4 of hams.



My routine is up above in this same thread.

Seems like not enough work for each of the muscle groups. THose are some BIG muscles.

I also wanted to know why you swapped SDLs and legpresses...

 

[string_bean00]

Seems like not enough work for each of the muscle groups. THose are some BIG muscles.

I also wanted to know why you swapped SDLs and legpresses...

I understand what you're saying. I use somewhat higher volume for everything else, but over time I've found myself adding weight to squats faster doing the above.



The only reason I started swappoing SDLs and leg presses a couple weeks ago is because my SDLs are plateauing like a bitch, so I've hoped maybe dropping them every other week would give me a hand. It hasn't though. Might have to switch to GMs or something for some ham work.

 

[strongsmartsexy]

I understand what you're saying. I use somewhat higher volume for everything else, but over time I've found myself adding weight to squats faster doing the above.



The only reason I started swappoing SDLs and leg presses a couple weeks ago is because my SDLs are plateauing like a bitch, so I've hoped maybe dropping them every other week would give me a hand. It hasn't though. Might have to switch to GMs or something for some ham work.

If you don't mind me asking, how old are you?

 

[string_bean00]

If you don't mind me asking, how old are you?

Don't mind at all. Just turned 20 a couple months back.

 

[theoak01]

that sucks man only being able to hit the gym 3 days a week,right now I have a day for shoulders where I add hammies in from time to time

 

[strongsmartsexy]

Don't mind at all. Just turned 20 a couple months back.

I was curious, because I'd have expected that at a younger age, your recuperation abilities would be significantly better than an olde fart like myself. Are you getting enough food?

 

[string_bean00]

I was curious, because I'd have expected that at a younger age, your recuperation abilities would be significantly better than an olde fart like myself. Are you getting enough food?

I'd say I get enough food. I'm not sure; perhaps my recovery abilities are not that great. In the past I did 5 sets of squats, 5 sets SDL, and 4 sets of leg press, and by the next leg workout I would feel like I hadn't completely recovered. I've used low to moderate volume for all bodyparts, but I've always needed to keep legs a little lower than the rest.

IE.

Chest 10-14 sets
Delts 10
Arms 11
Back 11