Bigger legs?

[kunta]

Been doing squats for a while and its only made my legs just a little bit bigger while my glutes have grown much larger, what should i do to get more growth out of my quads/hams?

 

[SgtSlaughter]

Try:

Lunges
Leg extensions (quads)
Leg curls (hams)
Leg presses ... without going down to your ass all the way/concentrate on legs.
Roman Deadlifts for hamstrings

- Just ideas.

 

[s8nlilhlpr]

you could also try 1 1/2 squats, those burn my quads like crazy. Assume normal stance, drop into the hole, press out and stop at parallel. Hold that position for 5 seconds, then lower back down and finish the squat.

 

[DZLS]

front squats...

 

[d-dub]

If you are a long limbed person you might have a lot of forward lean at the bottom of a squat or deadlift. This is what recruits a lot of your butt muscles. Extra Flexibilty work will help you stay upright in the squat, esp. hamstrings, hip flexors and calves. Also throw you could try throw in some shorter range of motion excercises like rack pulls for a few weeks instead of deads. Even Good Mornings, these hit the hammies hard and if you dont go super low you may not use as much butt.

D.

 

[rbtrout]

Try narrow stance squats. They seem to hit the quads harder. Go atf on all squats. Make sure you're doing deads, too; but 2 days (at least) later, so you're not sore or tired from doing squats.

 

[riverrock]

I found that as well. I believe that it was my day job constantly moving around all the time that gave my legs little rest. The rest of my body responded very well, but I felt as if my legs got good but no better than that. Are you doing alot of walking?

 

[coolcolj]

stay upright

 

[CNovaJason]

Eat, eat, eat........I've heard the best way to gain mass is eat and train hard. If you're not eating enough then you won't grow, PERIOD. Most advice for training legs that I've heard is to just eat(healthy, not stupidly) Good luck bro, hope it comes around.......PS I have chicken legs too so I'm working on it

 

[kunta]

well i'm currently doing a program that i found on here where i'm doing squats on mon and fri and deads on wed......i was thinking instead of doing squats on fri doing lunges and jumping on the bike for about 10-15 at a real high resistance. opinions?

 

[NorgePrecision]

When squats weren't making my legs any bigger I focused more SL DL, and they exploded.

 

[nelmsjer]

Another vote for front squats.

 

[AEKDB]

All the above. Just stay off the bike. You will need the energy to squat and pull.