Chicken Legs...

[mikediesel04]

Ok here is the deal fellas. I have had small legs all my life. Granted I also have never really lifted with my legs like I have the rest of my body. For some reason I have come under the preconceived notion that some people just cant get big legs so I think that is why I never reallly try with them. I havent been working out in the last 3 months and am just getting back into it and was wondering if this is really true that some people will just always have small legs. Also I havent really done squats before so I'm going to start doing them as well. Any ideas, comments, suggestions would be great. Also I was wondering when starting squats is it ok to be using the smith machine for sometime seeing as I dont have a spot and am not used to that excercise.

 

[Allon]

Forget the smith, I did and it was the best decision I made.

SQUAT, start light and work your way up slowly.
Use the smith for calve raises, do some leg extensions after the squats for luck
I also like using the glute machine.
Deadlifts and stiff deads will work the legs also.
I have been hearing great things about glute ham raises.
Your legs will grow for sure, I used to be chicken leg man also, not anymore... YEAH!

 

[BlondBomber]

Starting to squat is a great idea. Compound movements like the squat and deadlifts have been shown to increase hormone levels and have an effect that will help your whole body grow. Why not try a basic program revolving around squats, deads, benches and military presses?

 

[ChinkNasty]

squat. that's really all there is to it...leg presses, leg extensions, leg curls, smith machine bullshit should all be used as auxillary/last resort...stick with squats, stiff-legged deads, heavy GMs, front squats, lunges (barbell) and you will be fine...

 

[wnt2bBeast]

smith machine is the worst piece of equipment in the gym..please do not use it for squats/deads/bench the bar does not travel in a straight line..

to build legs all you need are squats..theres a training sticky video take a look at needsize and try to copy his form..i would stay away from leg extensions..
top 3 exercises
squats
frnt squats
hack squats

 

[PaganPunkstress]

oh I know how you feel!
Im a chicken leg...the female version, lol.
Ive been doing squats slowly working the weights up.
Keep up w/ it and do other leg workouts as well.
be patient....im slowly seeing results.

 

[Scotsman]

Genetics have a bit to do with leg size. I have always had big legs but still work like mad to make em even bigger. Start squatting and your legs will get bigger. Just remember there are six muscles in you upper leg, so a little gain on each one is a lot of net gains.

Cheers,
Scotsman

 

[PaganPunkstress]

How many sets and reps do you all recommend?
ive been doing 5 sets w/ 7 reps once a week.
Is that fine?

 

[H_T_]

practice with no weight before your first warm-up, go low, get your foot position to where it's comfortable. read the posts in the powerlifting forum about squats, too.

 

[Scotsman]

How many sets and reps do you all recommend?
ive been doing 5 sets w/ 7 reps once a week.
Is that fine?

Not bad, you do need to vary things once in a while. Like drop to 5x5 or pyramid sets up to heavier weights and only 2 or 3 reps. All depends on what your goals are and how long you've been squatting, etc.

Cheers,
Scotsman

 

[PaganPunkstress]

Yup I try to change it up every 4-5 weeks.