building big legs

[tdidd42]

I am about to start a bulker with a big focus on legs. i have been training legs the 2 years and have ok results but want to have them bigger. i am not porpotioned to upper body. during this time i don't want to get much bigger of an upper body. while i am on this bulker for legs what type of training should i do for upper body? again not trying to grow too much on top.

stats 6ft 210 11% bf 36 years old. thanks agin for any help

 

[bblazer]

The Squat and Milk Program

Seriously. A 20 rep squat program will get you there. Also deadlifts. Squat and DL until you want to puke, pass out or poop your pants. Preferably all three at the same time.

Now listen to the next part very closely.

1) Fuck leg press
2) Fuck leg curls
3) Fuck leg extensions
4) Fuck any isolation leg exercise except for weighted calf raises

If you can, go heavy enough to put some flex in the bar.

Trust me.

B-

 

[PWR]

x2

 

[mwm5]

i agree with everything but the "fuck leg press" part. leg press puts the most force on your legs due to how heavy you can go. squats, leg press, deads are the bread and butter.

 

[tdidd42]

lol. interesting. this will get my legs and ass big?

 

[desmond]

THe squats and milk program has just one set of squatting, admittedly a hardcore set.

Can you really get noticeable growth with this kinda of volume?

The Squat and Milk Program

Seriously. A 20 rep squat program will get you there. Also deadlifts. Squat and DL until you want to puke, pass out or poop your pants. Preferably all three at the same time.

Now listen to the next part very closely.

1) Fuck leg press
2) Fuck leg curls
3) Fuck leg extensions
4) Fuck any isolation leg exercise except for weighted calf raises

If you can, go heavy enough to put some flex in the bar.

Trust me.

B-

 

[dabuffguy]

i agree with everything but the "fuck leg press" part. leg press puts the most force on your legs due to how heavy you can go. squats, leg press, deads are the bread and butter.

You read my mind there. Leg presses are great. Squat and DL first for me on the "important scale", but a close 3rd is the leg press. I personally have to rely on the leg press for most of my gains because of my lower back condition. Deadlifts and sqauts only come once a month because of the pain. Of course, that is a individual situation.

Sqauts and DL will give you the gains you want. I got crazy stretch marks from doing DL on my upper legs.

 

[dabuffguy]

Our friend Guardian had sick quads. He did higher rep sets n squats. Like 12-15 rep range.

 

[bblazer]

Anytime you move your body through space rather than a machine though space you get a better result.

Take a look at Westside or Ed Coan workouts for legs. They do not include the leg press. You can push more weight, but that weight is deceiving. In a squat you have all of your upper body weight to contend with as well. Additionally, there is less of the "smaller muscle groups" or the erector chain being activated since no balance or stability is needed. Remember it is not the pounds you push it is how the pound push on you.

B-

 

[bblazer]

THe squats and milk program has just one set of squatting, admittedly a hardcore set.

Can you really get noticeable growth with this kinda of volume?

Volume = volume

B-

 

[SouthernLord]

Our friend Guardian had sick quads. He did higher rep sets n squats. Like 12-15 rep range.

He was a big fan of high(er) rep front squats. Swole has some sick wheels and I believe he doesn't squat over 225 and he uses a lot of leg extensions. Then you take a guy like DaveTSI who is a PLer and well....His legs are fucking sick as shit. Almost too big lol.

Leg press is useful especially if injured or if you have long ass legs. The bread is buttered with squats, front squats, DLs, and SLDLs.

As far as a specific program for leg mass??? It's not going to happen overnight and it isn't gonna happen after a twelve week cycle of whatever. It is going to take a lot of effort, focus, and gut busting work over a long period of time to get there. Of course you have to eat the calories to build those legs. Train your legs at the beginning of your work week and if you are really serious split it up into two days. One quad dominant day(squat, front squat, leg press, split squat, etc) and one hip dominate day (DL, SLDL, Good mornings, Hypers, etc).

Good luck to you.

 

[Mass Insanity]

So what if you have a bad knee and want to stay away from squats?..

 

[dabuffguy]

So what if you have a bad knee and want to stay away from squats?..

Then do leg presses. The point is, squats (and deadlifts) are king. They are the core and the staple of any decent excercise regimen for putting on mass. If you can;t due those for whatever reason, then the leg press is your next best thing.

 

[bblazer]

So what if you have a bad knee and want to stay away from squats?..

You may not need to stay away from squats depending on what is wrong with your knee. A properly done squat does not cause any undo stress on the knee ligaments. If you have damaged or deteriorating cartilage that is another story.

B-

 

[SouthernLord]

You may not need to stay away from squats depending on what is wrong with your knee. A properly done squat does not cause any undo stress on the knee ligaments. If you have damaged or deteriorating cartilage that is another story.

B-

I agree. Squatting high is the number one knee killer. High squats are only acceptable if you are lifting in an APF meet

Leg press and hack squats make my knees feel as if they are being sheared off. Lunges too. Squats have never hurt my knees.

 

[bblazer]

I agree. Squatting high is the number one knee killer. High squats are only acceptable if you are lifting in an APF meet

Leg press and hack squats make my knees feel as if they are being sheared off. Lunges too. Squats have never hurt my knees.

Agreed, agreed and agreed. Plus all that pressure on your low back in the leg press.

But hey, soccer moms need a machine to lean against when they talk so the gym provides them.

B-

 

[joe d]

THe squats and milk program has just one set of squatting, admittedly a hardcore set.

Can you really get noticeable growth with this kinda of volume?

i do a lot of widdow makers and they are by far the best leg w/o i have ever had. every time. it is fucking brutal. its kind of like a cross between a heavy set and a burnout. you dont go light enough to pump out 20 straight reps there is a lot of pauses in between when you get down to the last few you will need to pause between each one. i do all of the core movements this way once in a while.

 

[mwm5]

Anytime you move your body through space rather than a machine though space you get a better result.

Take a look at Westside or Ed Coan workouts for legs. They do not include the leg press. You can push more weight, but that weight is deceiving. In a squat you have all of your upper body weight to contend with as well. Additionally, there is less of the "smaller muscle groups" or the erector chain being activated since no balance or stability is needed. Remember it is not the pounds you push it is how the pound push on you.

B-

i don't know what kind of leg press machine ur gym has but it must be different. leg press is pushing dead weight....and a lot of it at that. your body moving up and down is really no different than the weight being at the end of your feet. deceiving.....how??? weight is weight. you mention two people that i barely have heard of, look at all the BIG boys, i guarantee a HUGE percentage of them use leg press. the reason for them using it is one simple reason HEAVY ASS WEIGHT. i'm not disagreeing that squats are king, but leg press are a very close second.

 

[joe d]

i don't know what kind of leg press machine ur gym has but it must be different. leg press is pushing dead weight....and a lot of it at that. your body moving up and down is really no different than the weight being at the end of your feet. deceiving.....how??? weight is weight. you mention two people that i barely have heard of, look at all the BIG boys, i guarantee a HUGE percentage of them use leg press. the reason for them using it is one simple reason HEAVY ASS WEIGHT. i'm not disagreeing that squats are king, but leg press are a very close second.

that is the best of leg presses. one of my gyms had one until a few months ago and they havent replaced it yet. i do not do any other leg presses than that one the rest of them a useless imo. for me they still dont even come close to squats though. its just not the same.

 

[tdidd42]

ok thanks guys i got. squats and dl's. mix some low rep heavy weight with high reps. i did something like this with chest. first 2 sets 6-8 reps 3rd set 15 4th set 20 5th set 20.

 

[skullcrushin22]

After only three weeks of squatting 4 sets of 20 I have seen results. I follow this with straight legged deads and then I am toasted and cant walk, but it works.

 

[tdidd42]

nice one a week or twice a week?

 

[bblazer]

i don't know what kind of leg press machine ur gym has but it must be different. leg press is pushing dead weight....and a lot of it at that. your body moving up and down is really no different than the weight being at the end of your feet. deceiving.....how??? weight is weight. you mention two people that i barely have heard of, look at all the BIG boys, i guarantee a HUGE percentage of them use leg press. the reason for them using it is one simple reason HEAVY ASS WEIGHT. i'm not disagreeing that squats are king, but leg press are a very close second.

Let me take this one at a time....

Leg press machines are all nearly the same.

Your body moving up and down (as in a squat) activates a whole lot more muscles. Pick up a copy of the Second Edition of Stregth Training Anatomy by Frederic Delavier. It will show you exactly the difference. Leg press isn't even a second to the squat in this area.

The weight is deceiving mostly because of what I just said. You are moving the weight along a track. You are not using your body to control the weight. Sort of like using a Smith machine. Plus you do not have your upper body and it's weight to deal with. Think of it this way; from the waist up I probably have 190-210 lbs that I am moving ON TOP of what is slung on the bar. That is roughly equivalent to 5 extra wheels on a leg press machine.

Westside is not a person, it is a place. Louis Simmons is the owner. More of its members have national PL titles that the whole Gold's organization combined, and the place is only a 40'x40' gym. Essentially their PL training system is considered the gold standard.

Ed Coan. Is the Michael Jordan of powerlifting. On a good day Ronnie Coleman couldn't even spot what the kind of iron this guy could push.

If you want to build leg mass, here is my order of what I think the best exercises are.

1) Power Squat

2) Sumo Deadlift

3) Conventional Deadlift

4) Front Squat

5) Leg Press (if your knees and low back can take it)

In no way should any leg isolator machines like curls or extensions be included in that list.

B-

 

[dabuffguy]

nice one a week or twice a week?

Once a week is sufficient.

I go every 5 days on legs myelf.

 

[mwm5]

Let me take this one at a time....

Leg press machines are all nearly the same.

Your body moving up and down (as in a squat) activates a whole lot more muscles. Pick up a copy of the Second Edition of Stregth Training Anatomy by Frederic Delavier. It will show you exactly the difference. Leg press isn't even a second to the squat in this area.

The weight is deceiving mostly because of what I just said. You are moving the weight along a track. You are not using your body to control the weight. Sort of like using a Smith machine. Plus you do not have your upper body and it's weight to deal with. Think of it this way; from the waist up I probably have 190-210 lbs that I am moving ON TOP of what is slung on the bar. That is roughly equivalent to 5 extra wheels on a leg press machine.

Westside is not a person, it is a place. Louis Simmons is the owner. More of its members have national PL titles that the whole Gold's organization combined, and the place is only a 40'x40' gym. Essentially their PL training system is considered the gold standard.

Ed Coan. Is the Michael Jordan of powerlifting. On a good day Ronnie Coleman couldn't even spot what the kind of iron this guy could push.

If you want to build leg mass, here is my order of what I think the best exercises are.

1) Power Squat

2) Sumo Deadlift

3) Conventional Deadlift

4) Front Squat

5) Leg Press (if your knees and low back can take it)

In no way should any leg isolator machines like curls or extensions be included in that list.

B-

so lets say u squat 300 for reps + the 210 "upper body weight", that is roughly 500lbs. if you cannot leg press WAAAAY over 500lbs you are weak. i do 1300lbs for 6-8reps, i squat 415 for 6-8reps not adding my "upper body weight" and tell me which is more in this "deceiving" lift.

i understand what you are trying to say but it's just not practical. if you leg press HEAVY ASS WEIGHT you do use ur upper body somewhat and A LOT of core.

#1 squat for obv reasons

#2 leg press for reasons i've stated

i might say that leg press and front squat are equal, i actually like front squats more then back squats.

 

[lockdownd7]

I find it funny that the people who say "f*ck leg press" and whatnot have no problem recommending the bench press as the staple upper body lift. Just sayin'....

 

[tdidd42]

wow, well even though there are some disagreements, the posts here have really helped me. i appreicate it and think i am good. the only last question i have is, i will be on some suspention while bulking, 4k calries a day. i think my body will recover pretty quickly. with that said should i stick to every 5th day or could i do every third?

 

[Mass Insanity]

You may not need to stay away from squats depending on what is wrong with your knee. A properly done squat does not cause any undo stress on the knee ligaments. If you have damaged or deteriorating cartilage that is another story.

B-

Thanks for the info... I've had 2 major surgeries.. old football shit. Still do squats just high reps..

Oh and sorry to the dude that started this thread my question in the middle had nothing to do with your thread. sorry bro... but thanks to the peeps that gave me input

 

[gjohnson5]

i don't know what kind of leg press machine ur gym has but it must be different. leg press is pushing dead weight....and a lot of it at that. your body moving up and down is really no different than the weight being at the end of your feet. deceiving.....how??? weight is weight. you mention two people that i barely have heard of, look at all the BIG boys, i guarantee a HUGE percentage of them use leg press. the reason for them using it is one simple reason HEAVY ASS WEIGHT. i'm not disagreeing that squats are king, but leg press are a very close second.

You've never heard of Ed Coan OR Westside???

 

[gjohnson5]

THe squats and milk program has just one set of squatting, admittedly a hardcore set.

Can you really get noticeable growth with this kinda of volume?

Some believe in HIT (high Intensity Training) which was started by Dr Darden. This type of training generally involeves 1 set to failure and atleast 4 eccentrics. But I think the whole premise of HIT assumes at volume training means lower intensity (which is false)

 

[mad_monkey59]

I find it funny that the people who say "f*ck leg press" and whatnot have no problem recommending the bench press as the staple upper body lift. Just sayin'....

Bench press is the staple upper body lift...

An upper body equivilant of the leg press would be the chest press machine I suppose - you know the ones with the little boys around it, the 'my mate can do the whole stack' machine.

I think the leg press has its use, but as long as you do it after your squats, kind of like dinner and desert.

 

[Mass Insanity]

Bench press is the staple upper body lift...

An upper body equivilant of the leg press would be the chest press machine I suppose - you know the ones with the little boys around it, the 'my mate can do the whole stack' machine.

I think the leg press has its use, but as long as you do it after your squats, kind of like dinner and desert.

That so fucking true huh... my bro can do the hole stack..lol we've all been there back in the day bro. hah but I've never looked at it that way..

 

[gjohnson5]

Ed Coan. Is the Michael Jordan of powerlifting. On a good day Ronnie Coleman couldn't even spot what the kind of iron this guy could push.

I tend to go all the way down on mine (and reduce the weight). His behind the back press 400 to mid head. I tend to get better trap / rhomboid / rear delt involvement by dropping the bar all the way down to my traps

 

[bblazer]

so lets say u squat 300 for reps + the 210 "upper body weight", that is roughly 500lbs. if you cannot leg press WAAAAY over 500lbs you are weak. i do 1300lbs for 6-8reps, i squat 415 for 6-8reps not adding my "upper body weight" and tell me which is more in this "deceiving" lift.

i understand what you are trying to say but it's just not practical. if you leg press HEAVY ASS WEIGHT you do use ur upper body somewhat and A LOT of core.

#1 squat for obv reasons

#2 leg press for reasons i've stated

i might say that leg press and front squat are equal, i actually like front squats more then back squats.

I think I may understand where our points differ.

If I can take a guess, you are coming from a BBer perspective, and I am coming from a PL point of view. That changes the whole dynamic right there. Also a couple of other things...

1) Lets take any of the top PLers who routinely squat 1000 lbs. If we extrapolate your numbers from your personal workout, that would mean that they would need a sled that could handle nearly 2 tons.

2) Lets assume for a moment that the person using the leg press actually used it correctly and fully compressed themselves (meaning quads in chest and knees nearly touching the shoulders), the shearing action of that kind of shearing on the knees, the lumbar compression & flexion, and the movement of the sacroiliac hinge, something would probably just friggin explode and the gym would have to bill them for the mess.

3) As a PLer we really make use of the gluteus medius, the tensor fascia lata, and the satorius. These and the upper part of the erector chain are not activated in the leg press. Similarly, but to a lessor extent, either are the obliques or the abs.

So, given the above, I can see why we differ on our opinions of the leg press, and why it is glaringly omitted from many of the major PL programs.

B-

 

[dabuffguy]

Everyone agrees that the squat is #1. Anyone who doesn't agree with that is a tool. Still, I have to go with mwm5 on this one. The leg press is a great excercise. To say it doesn't compare isn't exactly right and really just emphaisizes the importance of a squat but doesn't do the leg press true justice. It's a fantastic mass builder if you are doing some good weight, just like doing good weight on a squat will give the results. I press 12 plates/side for reps which is over 1100 lbs. My legs are growing like weeds and haven't done 1 squat in 4 months for past injury reasons. I'd like to do squats though, but I have to limit them.

A leg extension is something that doesn't compare. As well as a hammie curl or glute kicks don't compare to deadlifts and variations thereof for targetng hams and glutes.

 

[bblazer]

I find it funny that the people who say "f*ck leg press" and whatnot have no problem recommending the bench press as the staple upper body lift. Just sayin'....

Ready for the can-o-worms to get opened???

I say the staple upper body lift is the standing overhead press.

But I think we may need to start another thread to throw the gas on that fire.

B-

 

[dabuffguy]

Ready for the can-o-worms to get opened???

I say the staple upper body lift is the standing overhead press.

But I think we may need to start another thread to throw the gas on that fire.

B-

lol

You make a good point. Start a new thread about this. I would have a very hard time trying to agree or disagree with this as the overhead press and the bench press seem to be equally as important to me.

 

[gjohnson5]

Ready for the can-o-worms to get opened???

I say the staple upper body lift is the standing overhead press.

I agree 100%
Overhead lifting , even seated overhead lifting IMHO is a better indicated of overall upper body strength

Bench press is a highly overrated lift...
I believe better chest development can be had with inclines

No can of worms opened here

 

[mwm5]

Bench press is the staple upper body lift...

An upper body equivilant of the leg press would be the chest press machine I suppose - you know the ones with the little boys around it, the 'my mate can do the whole stack' machine.

I think the leg press has its use, but as long as you do it after your squats, kind of like dinner and desert.

u're speaking of leg press cable MACHINE....not sled. i am talking about a sled that can handle well over a ton of weight.

 

[mwm5]

You've never heard of Ed Coan OR Westside???

you're reading comprehension sucks, u even bolded the sentence and didn't read it correct. i said BARELY.....i'm not into powerlifting at all. i was speaking of bbers who use l.p.

 

[PWR]

29-30in legs here.....All from squats and deadlifts. I dont think I have ever once been on a leg press machine. Looks cool but I have never done it. I'm not saying it doesnt work because I see alot of BB doing it.

 

[wills_got_rythm]

Anytime you move your body through space rather than a machine though space you get a better result.

Take a look at Westside or Ed Coan workouts for legs. They do not include the leg press. You can push more weight, but that weight is deceiving. In a squat you have all of your upper body weight to contend with as well. Additionally, there is less of the "smaller muscle groups" or the erector chain being activated since no balance or stability is needed. Remember it is not the pounds you push it is how the pound push on you.

B-

so true bro everybody is so ready to give up on what works these days.....My leg day is squats and stiff legged deads

 

[Big_BK]

i agree with everything but the "fuck leg press" part. leg press puts the most force on your legs due to how heavy you can go. squats, leg press, deads are the bread and butter.

Me to, you are not limited by core and back strength like you are on squats. Repping 1200lbs on leg press will put some size on the wheels. On squats usually the first muscles to go are the supporting muscles, not your legs (for me anyway). So i usually do leg press after and hit my legs until i feel queezy and cant walk right.

 

[Metasomatized Ijolite]

Anytime you move your body through space rather than a machine though space you get a better result.

Take a look at Westside or Ed Coan workouts for legs. They do not include the leg press. You can push more weight, but that weight is deceiving. In a squat you have all of your upper body weight to contend with as well. Additionally, there is less of the "smaller muscle groups" or the erector chain being activated since no balance or stability is needed. Remember it is not the pounds you push it is how the pound push on you.

B-

You are wrong about Coan and leg presses. He used one legged leg presses to build a lot of his leg mass and strength.

If you are juicing, I would say definitely hit squats and leg presses hard for 3-4 sets each. Then finish off with 2-3 sets each of leg extensions and leg curls.

 

[Big_BK]

I really dont think your gonna have enough in you to do extensions and curls after heavy and hard squats and leg press unless your having one of those freak days or your doing very light weight on the extensions. After leg press my legs are usually jello and just doing calves is a chore.

 

[bblazer]

You are wrong about Coan and leg presses. He used one legged leg presses to build a lot of his leg mass and strength.

If you are juicing, I would say definitely hit squats and leg presses hard for 3-4 sets each. Then finish off with 2-3 sets each of leg extensions and leg curls.

Maybe I am wrong about him. In his published routines, they are not included, and I'm not sure I have heard him talk about using them. If you can, I would really like to read up on this. Can you point to a book or online reference to his use of the leg press?

Thanks!

B-

 

[DaveTSI]

i used to leg press alot, not anymore though. im too taxed after a heavy squat workout, doesnt mean the newbs moving less weight shouldnt do them though.

 

[tdidd42]

ok more good info, but i do want to know with being on suspention could i hit them every 4 days? i think my recovery time will be good. thanks again guys

 

[bblazer]

ok more good info, but i do want to know with being on suspention could i hit them every 4 days? i think my recovery time will be good. thanks again guys

Yea, maybe. As long as the nutrition is there for recovery too. Your body will tell you.

B-

 

[gjohnson5]

you're reading comprehension sucks, u even bolded the sentence and didn't read it correct. i said BARELY.....i'm not into powerlifting at all. i was speaking of bbers who use l.p.

My reading comprehension is on spot considering you called Westside a person. Obviously you never heard of either.

 

[wills_got_rythm]

ok more good info, but i do want to know with being on suspention could i hit them every 4 days? i think my recovery time will be good. thanks again guys

Hey bro let your body tell you that....if you think you can hit them twice a week then do it....sorry about all these guys arguing about this shit.

Try it if it works then do it, if you figure you cant then dont, its all up to your body.....

 

[dabuffguy]

ok more good info, but i do want to know with being on suspention could i hit them every 4 days? i think my recovery time will be good. thanks again guys

hmmm every 4 days may be too frequent. I say may, not is. Give it a run and see how it works for you. I know for me that I need 4 days in between atleast, so every 5 days for legs. If I go really hard, I need a full week.

 

[tdidd42]

so i hit legs sat. i have been working them for a while but not like this. hit squats first 5 sets 20 reps each ATG. Then hit one leg dumbell dlifts 4 sets 8 reps. then finished with one burnout set of weighted lunges. i still can't walk right> after that work out i felt like i had never done legs properly before. thanks!

 

[iggy]

well it really depends what your doing. do you want to follow a bodybuilding workout, or a powerlifting one? because we have both BBers and Powerlifters arguing. If your lifting for power, mass, and strength i would stick to heavy deadlifts and squats. maybe even throw in some cleans and front squats. if you are lifting for bodybuilding i would add in leg press. thats just me.

what kind of build do you want?

 

[tdidd42]

i just need to get a bigger ass and legs.

 

[bblazer]

Then you need to go the PL route. Have you ever actually seen those guys?

B-

 

[tdidd42]

yeah, i know a few. i am pretty jacked up top and just need to be more symetric. an extra 10 lbs on legs and ass will get me there. thanks again guys i appreciate all the help

 

[Big_BK]

I firmly believe whether you are a PL or a BB when you are first starting out you should lift like a powerlifter. It gives you a solid foundation and builds up all the core and supporting muscles alot faster then a purely BB routine.

 

[timtim]

split your legs up into hamstring day and quad day, if you want a bbers physique. these power guys are spot on for what they want. bbers are completely different and the goal is symmetry, cuts, and size which all compliment each other.

i use squats, deads, sumo deads, leg press and all the isolation machines and all of them work. its the way you implement them which refers back to your goals. deads alone will not build the 4 heads of the hamstring symmetrically so the isolation exercises come into play. choose a goal and implement your strategy.

 

[tdidd42]

will do. and thanks! now what about cardio while building legs?

 

[DaveTSI]

guys, most of this stuff you are talking about is so unnecessary for 99% of the people on this board. splitting hams and quads, certain rep schemes, special exercises for targeting this and that, its all pointless. unless you are 250 lbs and 6% bf none of this shit will make any difference. just get under a fucking bar and squat for christ sakes, deadlift some heavy weight, and yes add some leg presses to hit your legs hard after your gassed from squatting. some of you guys have been reading those bodybuilding magazines too much. SQUAT HEAVY and your ass and legs will grow, every thing else takes a back seat.

 

[bblazer]

Amen.

B-

 

[dabuffguy]

guys, most of this stuff you are talking about is so unnecessary for 99% of the people on this board. splitting hams and quads, certain rep schemes, special exercises for targeting this and that, its all pointless. unless you are 250 lbs and 6% bf none of this shit will make any difference. just get under a fucking bar and squat for christ sakes, deadlift some heavy weight, and yes add some leg presses to hit your legs hard after your gassed from squatting. some of you guys have been reading those bodybuilding magazines too much. SQUAT HEAVY and your ass and legs will grow, every thing else takes a back seat.

Pretty much.

There's no mystical way that squatting for being a BB'er and being a PL'er is any different. It's a squat. If you want to be big and strong, do the big and strong moves. You muscles won't shape differently based upon your mentality as a BB'er or a PL'er.

Until you are a beast, which I myself am not, there's no need to get extremely particular about what you do other than ensuring to get in your core excercises.

 

[timtim]

guys, most of this stuff you are talking about is so unnecessary for 99% of the people on this board. splitting hams and quads, certain rep schemes, special exercises for targeting this and that, its all pointless. unless you are 250 lbs and 6% bf none of this shit will make any difference. just get under a fucking bar and squat for christ sakes, deadlift some heavy weight, and yes add some leg presses to hit your legs hard after your gassed from squatting. some of you guys have been reading those bodybuilding magazines too much. SQUAT HEAVY and your ass and legs will grow, every thing else takes a back seat.

i agree with most of what you say but there is nothing wrong with splitting quads and hams at any level of training. not everyone cares about how much they squat. i care that i can do real heavy deads, straight leg deads, or sumo deads in the same week i can squat ass to the floor without having any back stiffness. has nothing to do with reading magazines and everything to do with balance, in my case. my quads destroy my hamstrings - well used to.

 

[bblazer]

Something like splitting quads and hams generally requires the use of an isolation machine. I may have had too many 45's fall on my head, but to me isolation machines are for rehab. There is nothing natural about a leg extension unless you are really into groin kicking or soccer. Similarly, leg curls promote another unnatural leg movement, and really piss me off because they don't allow for a muscular counter balance to the shearing forces on the knee of the ham contracting (whereas the ham contraction is actually countering the quads creating a "force neutral" affect to the knee in a squat).

B-

 

[timtim]

Something like splitting quads and hams generally requires the use of an isolation machine. I may have had too many 45's fall on my head, but to me isolation machines are for rehab. There is nothing natural about a leg extension unless you are really into groin kicking or soccer. Similarly, leg curls promote another unnatural leg movement, and really piss me off because they don't allow for a muscular counter balance to the shearing forces on the knee of the ham contracting (whereas the ham contraction is actually countering the quads creating a "force neutral" affect to the knee in a squat).

B-

the iso machine movements for my hams do bother my knees. very true.

bb squats, alternating forward lunges, quad blaster - tom venuto's "machine", leg press, front squats, step ups, single leg db squats. not too many iso machines in there for quads. and all of these could be done 1 leg at a time. only iso machine is the leg extension.

variation of deads, walking/reverse lunges, glute/ham curls. not too many iso machines in there for hams. only iso machines are the leg curl.

 

[DaveTSI]

i agree with most of what you say but there is nothing wrong with splitting quads and hams at any level of training. not everyone cares about how much they squat. i care that i can do real heavy deads, straight leg deads, or sumo deads in the same week i can squat ass to the floor without having any back stiffness. has nothing to do with reading magazines and everything to do with balance, in my case. my quads destroy my hamstrings - well used to.

i never said you had to care how much you squat. you cant squat and separate your fucking hamstrings and quads, you use them both for the movement. I can, along with numerous other people, train legs heavy twice a week and deadlift without "splitting" my leg workout.

 

[lockdownd7]

Pretty much.

There's no mystical way that squatting for being a BB'er and being a PL'er is any different. It's a squat. If you want to be big and strong, do the big and strong moves. You muscles won't shape differently based upon your mentality as a BB'er or a PL'er.

Until you are a beast, which I myself am not, there's no need to get extremely particular about what you do other than ensuring to get in your core excercises.

Disagree. Educated bodybuilders and educated powerlifters are going to use pretty vastly different techniques, because they care about precisely opposite things. A powerlifter is going to sit the bar low on his back and sit back using his hips, in an effort to both keep the ROM as short as possible (within the legal limits) while also using the strongest musculature. On the other hand, a bodybuilder will have the bar much higher, in an effort to direct most of the emphasis to the quads. Bodybuilders in general don't want a ton of posterior chain development.

Something like splitting quads and hams generally requires the use of an isolation machine. I may have had too many 45's fall on my head, but to me isolation machines are for rehab. There is nothing natural about a leg extension unless you are really into groin kicking or soccer. Similarly, leg curls promote another unnatural leg movement, and really piss me off because they don't allow for a muscular counter balance to the shearing forces on the knee of the ham contracting (whereas the ham contraction is actually countering the quads creating a "force neutral" affect to the knee in a squat).

B-

Again, that's not true at all. You want quads? Do high bar squats, front squats. You want hams? Do good mornings, deadlift variations, low bar squats. There's obviously going to be carryover, and a lot depends on factors such as natural muscle cell distribution, but you can definitely switch emphasis without using isolation exercises.

 

[PWR]

I mainly squat only, if I want sore hams I will do some stiff leg deadlifts after wards. Thats it, thats all you need. The only reason to get on the womens machines are if you have a bad knee or back injury keeping you from doing squats.

Remember the thread title is "building big legs"

 

[Big_BK]

Dave is right you guys are getting WAY to technical. The only person i know on here that competes besides myself is Dave. As far as im concerned everyone else is on here to look better and be stronger not a specific training reason for a sport. Lift, grow. Simple as that. There is no need for all these technical splits and rep schemes.

 

[bblazer]

Dave is right you guys are getting WAY to technical. The only person i know on here that competes besides myself is Dave. As far as im concerned everyone else is on here to look better and be stronger not a specific training reason for a sport. Lift, grow. Simple as that. There is no need for all these technical splits and rep schemes.

Now you can say you know a third person.

Except I wear stoopid looking and painful to wear clothes, a big fat belt, and grunt a lot when I do it.

B-