Leg Growth Help

[nzafi]

I am currently lifting and have been lifting for awhile generally on and off due to my work schedule. I have been happy with the growth of my upper body but have been having dfficulty to get my legs to grow. I am 25years old about 5'11 and 175lbs. My goal is to gain an additional 20lbs, with alot of that weight on my legs. My current routine is as follows:
Day 1: incline press 5x5, incline dumbell press 2x8, flat dumbell press 2x8
barbell curls 5x5, and alternating curls 2x8
Day 2: off
Day 3: standing shoulder press 5x5, shrugs 2x8, squats 5x5, lunges 2x8, leg curls 2x8, calves (i do a nexercise where I start of with reps of 20, and do as many sets until I hit 75 reps, with as few sets and 10seconds between sets)
Day 4: wide grip pull ups 5x5, bent over rows 2x8, close grip rows 2x8, skull crushes 5x5, close grip bench 2x8, dips 2x8

The most difficult piece for me is that I work alot and I have to travel alot for work, so working out 3 days a week is my best option. I am not expecting to gain 20lbs in 2 months, however I would like to see the same results on my legs and calves as I have seen on my upper body. I do not want to be one of those people that has an upper body that is disporportionate to my legs.

Prior to this routine I was doing the Old School routine which I enjoyed, but did not make my legs grow. Again, any help is greatly appreciated.

 

[Lee]

if i were you, i would dedicate one whole day to legs. Start of with Squats of course, then leg press, some lunges, and perhaps some leg extensions. For calves, unfortunately, they are mostly genetic, some guys just cant get big calves. I have pretty big calves naturally, and the only thing that Ive found that makes them grow is doing 5 sets of 20 of seated calf raises.

 

[anotherbutters]

I count 13 exercises for the upper body and 4 for the lower. Do you think this might have anything to do with it?

Personally, I'd squat at the beginning of each workout. Not max effort every time of course. Keep the 5x5 with the same weight in your middle workout and maybe ramp up to one heavy set of 5 in the other two.

Throw some deadlifts in somewhere too. Maybe instead of the lunges.

 

[Cynical Simian]

In addition to why legs seem to be an afterthought in your current setup (as already mentioned), here's an even more fundamental question: have you been consistently increasing the weight you're able to use for those 5x5 squats?

 

[nzafi]

What is the stance on incorporating running into your workout? Currently, I do not do much running. I have been told that doing running, mainly sprints, will help in the growth of your legs.

 

[Lee]

Running will help with a little growth, but not much strength. Just stick to the staples of legs. Well, stick to squats, and lots of them.

 

[gjohnson5]

People don't realize sprints are great for leg size and strength. Go to a track and run some 100 meter sprints

 

[jerol]

People don't realize sprints are great for leg size and strength. Go to a track and run some 100 meter sprints

Very true comment here.

You could substitute an aggressive interval type training on a stair climber as well. You go easy for one minute, then up the resistance and "sprint" on the climber for 30 seconds. Drop back down to easy resistance for a minute, repeat the 30 second sprint, etc, etc. This WILL pump your legs guaranteed. I have done these at the end of a workout and managed to do about 5 before I wanted to quit... brutal

Jerol