Leg day help-cwicko..bigdho..wnt2bbeast

[halfaclue]

Currently I do the following
Leg press w/u and then 3 sets 10-8-6 (in that area)
Leg curls 3 sets
Leg exts 3 sets
calf raises I do stairs..10 reps at each step and as many steps as I can do, times 3

My legs are hard and somewhat defined but I am 6' and my quads are 24 inches....to compare...Needsize's treetrunk legs are 29inches on his 5'9" frame...for my legs to look as big as his they would have to be around 32". I'm not saying I need them that big but I want them to be huge for a BBing show in June 05. So there will be time to work the definition later...I want all size...my calves are actually pretty good so all i need help with is the upper leg. My hammy's need serious help as well.

 

[InTraining]

I'm not any of the people you listed in the thread title but where are the squats? Do you have an injury that prevents you from doing them?

 

[jcp2]

You have to start with squats, that would be the first place i start.

 

[cwick0]

UNFORTUNATELY...

YOU MUST SQUAT, SQUAT SOMEMORE, and SQUAT SOMEMORE.

I have horrible knees, but i force myself to do them. HOWEVER, i wont go past 315, but i will do them for a set of 10.

Add some straight leg deadlifts too, they will help your hams bigtime, but alternate them with deadlifts. One week do deadlifts and the next do straight leg deads (i prefer my knees locked). If you do straight legs, skip leg press and save them for the following week.

Now it's time to hit those legs hard and watch them grow.

 

[halfaclue]

The reason for not doing squats is my partner doesn't lift legs so i don't have a spotter...one time my leg gave out when I DID have a spotter and he grabbed me by the weight belt and kept me from going face first into a mirror and the squat rack stopped the weight. I'm worried about going heavy enough to work my legs without dangering myself by lifting with out a spotter. My knees have always been good knock on wood. I give them a try...so when I squat do i take out legg press? What about hack squats, the inclined ones?

 

[Tweakle]

and my quads are 24 inches

biggest part or midthigh? im not huge by any stretch but mine are 29" at the biggest part and all I do is squat & box squat for legs.

Ok, first thing you need to do is find a new workout partner and then a new gym with a power rack. theres no reason for not doing squats, excuses yes but no reason.

 

[wnt2bBeast]

I think everyone beat me to the answer..lol I understand ur nervous about squatting as i was when i came back from knee surgery....but if you focus on your form rather than trying heavy singles or doubles you will see your legs grow..start off with a low weight that poses no threat and each week just keep bumping it up 5 or 10 lbs..also i agree with tweakle do your squats in a power rack and make sure you set the pins to at least parallel..just for piece of mind take a light weight and practice dumping it..Last, hack squats are also great for the quads and since your on a machine you dont really have to worry about a spotter..lately ive been doing my hacks facing into the machine..
my leg routine:
front squats 5x5
hack squats i do a few feeler sets but really only 1 or 2 work sets..my work sets are with 20 plates total so it takes time to get up to that weight..
Hams: 3- 6 sets depending on how i feel
seated leg curl 3x6-8
1 legged curl 3x6-8
thanks for including me in the title i dont think my legs are all that big either (about 20 inches around the knee, not sure about the thigh) but im working on it!!

 

[halfaclue]

OK..we don't have a power rack so I'm screwed there...the squat racks available to me have the saftey bars that are not adjustable and are definitely below parallel. We have a smith machine but that feels awkward as all hell to do squats but I've used it for lunges before. I'll try to recruit a partner for leg days.

 

[wnt2bBeast]

OK..we don't have a power rack so I'm screwed there...the squat racks available to me have the saftey bars that are not adjustable and are definitely below parallel. We have a smith machine but that feels awkward as all hell to do squats but I've used it for lunges before. I'll try to recruit a partner for leg days.

My gym only has one and no one ever uses it lol..i set the pins each week for squats and they dont move lol..dont be shy in the gym ask someone for a spot if you feel you need it..make sure you explain to them how you want to be spotted dont assume they know how..dont ever be afraid to go to a certain weight because you have no spotter just ask..its your development who gives a flying shit what anyone else thinks lol..good luck bro!!

 

[halfaclue]

My gym only has one and no one ever uses it lol..i set the pins each week for squats and they dont move lol..dont be shy in the gym ask someone for a spot if you feel you need it..make sure you explain to them how you want to be spotted dont assume they know how..dont ever be afraid to go to a certain weight because you have no spotter just ask..its your development who gives a flying shit what anyone else thinks lol..good luck bro!!

Thanks man...I'll give you guys some updates in a few weeks.

 

[bigdho]

Beast is right........ hear is my 2 pecos. With legs in my experance its all about form and moderate to hi volume. DO SQUATS. If you cannt get a partner just go light, ass to the grass and slow and you will feel it. Also employ a hack or leg press then I like to do lunge walks afterwards. After those three main movements do leg extentions HEAVY! then sldls. Depending on the routine your on your reps and sets may very. Im also on 5x5 but I added a few extra sets to my secondary movenents. Other than that the main thing maybe the biggest thing is DONT MISS OR SKIMP ON LEG DAY. everyone here knows what I mean. Almost no one likes to train legs......almost. Just make yourself. I feel your pain with the long legs Im 6'4 so I have alot of room to fill also Im currently at 28.5 after dieting down and I need another 3 inches on the upper leg before Im happy. Good luck!

 

[cwick0]

Beast is right........ hear is my 2 pecos. With legs in my experance its all about form and moderate to hi volume. DO SQUATS. If you cannt get a partner just go light, ass to the grass and slow and you will feel it. Also employ a hack or leg press then I like to do lunge walks afterwards. After those three main movements do leg extentions HEAVY! then sldls. Depending on the routine your on your reps and sets may very. Im also on 5x5 but I added a few extra sets to my secondary movenents. Other than that the main thing maybe the biggest thing is DONT MISS OR SKIMP ON LEG DAY. everyone here knows what I mean. Almost no one likes to train legs......almost. Just make yourself. I feel your pain with the long legs Im 6'4 so I have alot of room to fill also Im currently at 28.5 after dieting down and I need another 3 inches on the upper leg before Im happy. Good luck!

DAMN STRAIGHT, LEGS SUCK ASS!

I have missed the last 2 or 3 weeks. Needless to say i am going to pay the price Sunday, then the aftermath on Monday and Tuesday.

YOU WONT BE ABLE TO FIND ANY PANTS SOON!

 

[halfaclue]

I hear ya about leg day...months ago I was changing my leg routine and when i got to leg day i hadn't decided what I was going to do differently so I sat in the sauna for 30 minutes and wrote down the excercises and went home and didn't do legs again until the following week. This year it is serious so I will stick to it. Thanks again guys.

 

[cwick0]

You can tell BIGDHO takes pride in his leg work, whereas i care but not as much as my upper body. I know, it's sad!

 

[bigdho]

You can tell BIGDHO takes pride in his leg work, whereas i care but not as much as my upper body. I know, it's sad!

I care about legs so much because most of my life Ive had bird legs and then to top that off I broke my right leg real bad about 6 years ago so Ive had to pay extra attention to them. I just got ot the point where Im comfortable in shorts..............sad isnt it, it took 28.5 inch quads and 18.5 inch calves to be comfortable enough to where shorts in public. That is what I think about every time it is time to do legs.................so I dont miss leg day, Im to scared of having bird legs

 

[halfaclue]

I have 24inch thighs and 17 1/2 in calves....and then a 51inch chest so I am top heavy. I have 24 inch legs my whole life though since high school when i was 180lbs...then my legs looked big..now at 250..not so much.

 

[cwick0]

I care about legs so much because most of my life Ive had bird legs and then to top that off I broke my right leg real bad about 6 years ago so Ive had to pay extra attention to them. I just got ot the point where Im comfortable in shorts..............sad isnt it, it took 28.5 inch quads and 18.5 inch calves to be comfortable enough to where shorts in public. That is what I think about every time it is time to do legs.................so I dont miss leg day, Im to scared of having bird legs

Im in the same boat as you are, mostorous upper body with itty bitty legs. You forgot the most important point though...WHO GIVES A SHIT WHAT SOMEONE ELSE THINKS ABOUT YOUR LEGS, THEY SEE YOUR UPPER BODY AND SHIT THEMSELVES.

I have had trouble with my right foot too, 3 surgeries and still isnt great, but manageable.

 

[bigdho]

Im in the same boat as you are, mostorous upper body with itty bitty legs. You forgot the most important point though...WHO GIVES A SHIT WHAT SOMEONE ELSE THINKS ABOUT YOUR LEGS, THEY SEE YOUR UPPER BODY AND SHIT THEMSELVES.

I have had trouble with my right foot too, 3 surgeries and still isnt great, but manageable.

True..........Just recently Ive started getting comments on my leg development but just like you and halfaclue Im top heavy for sure.
Workin on that though

 

[cwick0]

True..........Just recently Ive started getting comments on my leg development but just like you and halfaclue Im top heavy for sure.
Workin on that though

The pic in your avator (whatever the spelling is) is scary, your upper body looks just like mine. You will laugh you ass off when i get back to indiana and we finally meet. Im just a shorter version of you.

 

[bigdho]

The pic in your avator (whatever the spelling is) is scary, your upper body looks just like mine. You will laugh you ass off when i get back to indiana and we finally meet. Im just a shorter version of you.

LMFAO!