leg routine help!

[gamorrah]

I've been back in the gym for about 6 months, following a 10 year hiatus.
I've competed in amatuer powerlifting at the college level. Im currently 36.

Im back in decent shape, 6'0, 215, 12%bf and am looking to put some mass on my legs. I was a baseball player (catcher) in college and have had 4 knee operations, all involving my right patella.

Im not looking to compete or anything, I just want stout legs.

The doctor told me no extensions, but I could try others.

Here is my proposed routine.

once per week

Squats 4x 8-10
Hack squats 4x 8-10
Lunges, DB, 4x 8-10
Bent over extensions 3x 8-10
calves 6x 16-20

Does this seem reasonable?

I've always felt that squats are the best mass builder, is that still considered true?

What are your opinions on lunges?

Is a belt still considered necessary? I've read paul chek's books on core training and he does not recommend a belt due to it effecting proper TVA function?

thanks


appreciate the comments!

 

[big4life]

Welcome to elite!


I think that you'll find everyone agree that squats are the best mass builder for legs. I like your routine, but I would add stiff leg deadlifts into the mix.

As for belts, I think that it falls tor personal preference. I don't wear them because I've never been comfortable with them. I also think they hinder core developement.

 

[gamorrah]

Welcome to elite!

I would add stiff leg deadlifts into the mix.

.

I think thats what I meant by bent over extensions. Are they the best hamstring builder?

should I take the bar all the way to the ground on the stiff legged deadlifts?

I also dont see many people doing lunges, and they have always given me a great burn?

I also do about 50 mins of cardio per week, elliptical/bike. Is that going to be a factor in developing leg size?

thanks for the reply.

 

[wnt2bBeast]

squats 5x5
front squats 2x10
sldl 2x10

hacks are great but they are tough on the knees..
as far as a belt goes i do agree with big, but i tweaked my back a few weeks ago and have just added a belt..not to mention i train the shit out of my core heavy abs twice per week..ive only been using teh belt for my work sets when i squat yet i dont use it for deads..but i do use it for goodmornings

 

[gamorrah]

Is there any truth to the idea that squats create a large waist?

also, I've really tried the fron squats, I assume they work less glute and more the front part of your quads?

Can I get away with wearing my regular cross training shoes?

also, do you guys put plates under your heels?

 

[big4life]

On SLDL's I don't take the bar to the floor. I do lunges every so often. If they work for you then keep them in your routine. Like I try to tell people, everyone of us is different. What works for one person might not work for another. I don't think that 50 minutes of cardio a week is going to hurt leg growth.

I've never heard of squats creating a large waist, deadlifts have been said to cause larger waists, but not squats.

 

[gamorrah]

I appreciate your help!

 

[Dave949]

Is there any truth to the idea that squats create a large waist?

No truth to that........... but too many double cheesburgers will

 

[Allon]

I think lunges are great. Great for stability, and apart from quads strengthen the hips and glutes (also hams possibly). May be hard on the kness, make sure you start with low weight and work on technique.

I read an article not long ago I think on Tnation that was about lunges actually being better than squats as an overall exersize. I feel however it is less intense than squatting overall. May be specifically better for the leg, hip strength though.

I am sure many here won't agree. - Any comments?