Leg Workoud??? Help.

[hottxjock28]

I've been working out for 10 years (31, 6'1, 187, 45c, 31w, 16a) and have devoted a good deal of attention to my legs, but my bird legs don't seem to get any bigger. My current workout consists of leg press, hack squats, leg extensions, leg curls, and calves, but this isn't doing the trick. I have some problems with my lower back so have to be careful--does anyone know of a kick-ass leg routine to help them bulk up?

 

[JKurz1]

Check out my quad thread..........

 

[Chris52686]

Try lowering your reps and incresing the wait, also throw in some rdls and regular squats

 

[bigdho]

Also if you could throw up your current leg workout in detail along with your workout split and diet we could help you better

 

[hottxjock28]

Right now my leg workouT (sorry about the misspelling in the post) consists of the following:

5x5 leg press
3x10 hack
3x10 curls
3x10 extensions

I know this isn't a great workout routine, so what would you recommend to really build up the legs. I used to do squats and know I have good form, but for some reason it never felt like I benefitted from them as much as leg press. Any comments?

 

[Debaser]

Doesn't sound like you're benefitting much right now, to me.

How much can you squat (to parallel or below)? This will tell me how you're "benefitting."

 

[hottxjock28]

I did squats today 5x5, and did 275lbs on my last two sets. That's parallel.

 

[bigdho]

Well try this on for size.

Squats
135x10 warm up
225x8
275x5
275x5
275x5
275x5
275x5
Leg press or hack
3 sets of 10-12 reps at 90% of your max with full ROM
Lunge walks
10 steps each leg for 3 sets (start with a 25lb db in each hand)
extentions
3 sets of 12
curls
3 sets of 12

Make sure that you are getting the right amount of macros in your diet or it wont work.

 

[hottxjock28]

Thanks for the suggestion. I'm going to try it my next leg workout.

 

[Devastation]

first off squat
try doing some stiff leg deadlifts. lower back injury's are usually the result of a weak back and this will work your hams
for a variation do some good mornings to strengthen your lower back
leg ext are ok to do, but they will not help your squat, which is what will make your legs really grow
forget leg curls - one of the most worthless exercises ever conceived
do calves on a different day maybe too

as far as overall volume, you should know what works for you after 10 yrs of lifting

 

[Debaser]

275 lbs certainly isn't bad, but truly (and please don't take this offensively) that's not very much weight to be moving after 10 years of training. I say drop the extensions, hacks etc., and stick to deep squatting and Romanian deadlifts for leg development. You really don't need much more than that.

 

[hottxjock28]

You're right, debaser, it's not very much weight. I have BIRD legs and they refuse to grow, but I'm working on it. Will definitely start concentrating on the squats and add some deadlifts.

 

[wnt2bBeast]

I think the main problem is that your not squatting..center your quad w/o around that and you should grow..Im not picking on you but i see a ton of people either loading up the leg press or hack machine and making a 3 inch range of motion!!! yeah it looks cool with all those plates lined up but i would rather have huge wheels and maybe only use half the plates the dipshitz use but got to parallel or below!!! Bigdho liad out a modified 5x5 which i think is a great way to get ur weights up and gain strength and size..start squatting

 

[punch]

I think one overlooked component is rep speed. On leg presses for example I lower the weight down with about a 4-5 sec neg and same going up. Same w/ leg extensions....DONT LOCK OUT, however when you reach the top, lower the weight w/ a 4-5 sec time frame. Remember....TIME UNDER TENSION. I'll tell you what, next time ask a seasoned lifter PL or BB to take his 800-1200 lb leg press and drop the rep speed to what I mentioned above..Also, its much safer....FEEL EVERY SINGLE REP my man.. Peace