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looking for best leg workout for bulk?
best leg workout
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R
roidpuple
Guest
20 repers.. do 5 sets of 20 .... makes em grow every time but oh do the burn 
you legs will feel like 
an you may want to..
M
Mr_MAX
Guest
oh ... I agree they will do the trick....
i have always done my leg workouts like this-
stretching, then warmup-
135x12
225x10
then 3-4 working sets with heavy weight(315-495)
leg press 3-4 sets 12-4 reps (usually like 5plates/side, 7plates/side, 9plates/side)
2 sets of leg extensions
2-3 sets straight-leg deads.
or you can go the 5x5 route which i have never done for legs, but is arguably (sp?) the best strength/mass routine you can do.
stretching, then warmup-
135x12
225x10
then 3-4 working sets with heavy weight(315-495)
leg press 3-4 sets 12-4 reps (usually like 5plates/side, 7plates/side, 9plates/side)
2 sets of leg extensions
2-3 sets straight-leg deads.
or you can go the 5x5 route which i have never done for legs, but is arguably (sp?) the best strength/mass routine you can do.
swordfish151
New member
20 reps huh!! damn i would puke after that..but your talking about moderate wieght in that case..cant see going really heavy and hitting 20 reps..but how about for the ones that have bad knees? In my case i have to do leg extensions first, then the leg press machine, at that point my knees dont have that "worn brake pad" feel to them and im good to go for the squats..but by that time..going heavy is out of the question!
its different for everyone, one rep range doesnt necessarily work as well for another person, but the one commom denominator is stick with the heavy mass building exercises like ass to the floor squats, leg press, hacks, etc, and stay away from useless shit like leg extensions
I would love to see some pics of the legs moving so much weight in this thread
I would love to see some pics of the legs moving so much weight in this thread
musketeer
New member
learn to squat with higher reps -
5 sets of 12-20 reps, 2 x week for 6 - 8 weeks
THEN
Train legs once per week (or every 6 days if not obliged to the calendar)
Squat: (sample weight
Week 1: 3 x 5 reps @ 250
Week 2: 3 x 6 reps @ 250
Week 3: 3 x 7 reps @ 250
Week 4: 3 x 8 reps @ 250
Week 5: 3 x 5 reps @ 280
Week 6: 3 x 6 reps @ 280
Week 7: 3 x 7 reps @ 280
Week 8: 3 x 8 reps @ 280
Week 9: 3 x 5 reps @ 315
Week10: 3 x 6 reps @ 315
Week11: 3 x 7 reps @ 315
Week12: 3 x 8 reps @ 315
Week13: 3 x 5 reps @ 335....
Start week 1 with a weight that is only moderately tough. Do full reps and really control the wight on the way up and down. for example, the person above could probably do one all out set of 10 reps with the 250lbs at the begenning of the cycle. However, the results by week 13 will really blow away previous strength records.
DO NOT increase weight or reps quicker than the program, this is fast enough for safety and represents VERY decent gains after a few weight cycles.
After the squat, do ONE set of all out leg extensions with the full stack (or close to it if not yet strong enough). Try to get more reps EVERY week. Do at least 10 reps and use the whole satck as soon as you can do the minimum 10. Knees must reach lockout on every rep except the last.
Do leg curls for 3 x 10 trying to hold the squeeze (contracted position) for 2 seconds. When all three sets of ten are completed under control then incerase the weight.
If you want the calves workout then just ask...
5 sets of 12-20 reps, 2 x week for 6 - 8 weeks
THEN
Train legs once per week (or every 6 days if not obliged to the calendar)
Squat: (sample weight
Week 1: 3 x 5 reps @ 250
Week 2: 3 x 6 reps @ 250
Week 3: 3 x 7 reps @ 250
Week 4: 3 x 8 reps @ 250
Week 5: 3 x 5 reps @ 280
Week 6: 3 x 6 reps @ 280
Week 7: 3 x 7 reps @ 280
Week 8: 3 x 8 reps @ 280
Week 9: 3 x 5 reps @ 315
Week10: 3 x 6 reps @ 315
Week11: 3 x 7 reps @ 315
Week12: 3 x 8 reps @ 315
Week13: 3 x 5 reps @ 335....
Start week 1 with a weight that is only moderately tough. Do full reps and really control the wight on the way up and down. for example, the person above could probably do one all out set of 10 reps with the 250lbs at the begenning of the cycle. However, the results by week 13 will really blow away previous strength records.
DO NOT increase weight or reps quicker than the program, this is fast enough for safety and represents VERY decent gains after a few weight cycles.
After the squat, do ONE set of all out leg extensions with the full stack (or close to it if not yet strong enough). Try to get more reps EVERY week. Do at least 10 reps and use the whole satck as soon as you can do the minimum 10. Knees must reach lockout on every rep except the last.
Do leg curls for 3 x 10 trying to hold the squeeze (contracted position) for 2 seconds. When all three sets of ten are completed under control then incerase the weight.
If you want the calves workout then just ask...
d3track said:
I was just laughing at some of the weights posted earlier in the thread...In all my years here, I've seen a handfull of legs that were actually really impressive, but always see guys posting weights that are pretty damn incredible.
Thats one of the reasons I like to post up vids....speaking of which, I'm going to shoot another squat one soon, the weights are going up nicely
super_rice
New member
needsize said:
i agree.
you get "what are you stats" polls and the majority of people are ~230lbs 7%BF, but then you get "how much do you deadlift," and you get "well, i haven't trained them in a while, but my best was 535@165 body weight."
and THEN, (if) you get the pics or videos, only to see no errectors whatsoever.
Here is a very effective and time tested program that has you squat 3x per week and then another period of twice per week. It will put a ton of meat on you and your lower body: http://www.elitefitness.com/forum/showthread.php?t=375215
Here is what some consider the holy grail of squat programs (and this is among serious athletes and top coaches not just Jim-Bob down at the corner gym). A number of accounts point to huge increases in the squat.
http://www.elitefitness.com/forum/showthread.php?t=382280
In short- squat, squat, squat - you don't have to only do it once per week (that came from misapplied and misunderstood science anyway even though it pervades the BBing world) and if you cut out other leg garbage that contributes 10% at best you can get in a lot more work on the 90% fundemental (the squat).
Here is what some consider the holy grail of squat programs (and this is among serious athletes and top coaches not just Jim-Bob down at the corner gym). A number of accounts point to huge increases in the squat.
http://www.elitefitness.com/forum/showthread.php?t=382280
In short- squat, squat, squat - you don't have to only do it once per week (that came from misapplied and misunderstood science anyway even though it pervades the BBing world) and if you cut out other leg garbage that contributes 10% at best you can get in a lot more work on the 90% fundemental (the squat).
Last edited:
psychedout
New member
I think the best way for leg growth is to have two leg workouts per week. One lighter 10-12 reps, and the other heavier 4-6 (on squats of course). The only exercises I have done for legs in the last few months are ATF squats, front squats, box squats, and on occasion -- lunges, and my legs are rocking.
There are a lot of different regimes that will work though.
There are a lot of different regimes that will work though.
all i do it 5 sets of squats not including warmups... and slightly increase the weight each set annd aim for 6-10 reps
3 sets of press, increasing weight
calve raises 3 sets either BW or put some dbs in ur hands
and leg extension 2-3 sets, as a matter of fact i jsut did that now and my legs are burning
3 sets of press, increasing weight
calve raises 3 sets either BW or put some dbs in ur hands
and leg extension 2-3 sets, as a matter of fact i jsut did that now and my legs are burning
R
roidpuple
Guest
swordfish151 said:
ya you dont have to have... that heavy heavy weight... to get big legs..
..to 20 repers hurt worse anyway
needsize said:
yeah
there seems to be some huge lifts that make you go hmmm.....
cant wait to see the vid
i wish i had some one in my gym that could shoot for me
i know theres got to areas that i could improve if i could see em.....
on a side note
5x5 legs last night
tore em up!
i hope to work my way to using 405 for my 5x5 squat
d3track said:
sometimes I end up asking complete strangers to hold the camera for me, but its always interesting too see my form, there is always stuff to work on. The last vid showed me that rock bottom isnt quite rock bottom anymore as my legs are too big to allow me to go any deeper now, but I guess thats a good thing
Hope you get your 5x5 on 405, thats a big milestone
