How do you get huge legs?

Vvitto · 11-13-2002, 12:25 PM

What kind of workout do yo do on your leg day?

Wrking legs more than once a week-lets say twice-will have an impact on leg development?

Scotty the Body · 11-13-2002, 12:33 PM

Leg day:
Squats 4 x 4-6 or 6-8
Leg press 3 x 4-6 or 6-8
Ext 2 x 6-8
Leg curls 2 x 6-8
SLDL drop set 1 x 6-8, 4-6

I only do legs once a week, it takes a couple days to recover fully, you could do calves twice a week if you wanted.

Fade · 11-13-2002, 12:42 PM

I only hit legs once a week. The quad is a large muscle. With a proper leg workout you'll need a week for the muscle to heal up properly.

My leg workout has always been (for 13 years) heavy legpress for 10sets, leg ext to failure 3-4sets 10-15reps. This isn't counting hams and calves.

I added squats and cut the amount of sets on LP about a year ago.

Something you could try:
3sets of squats, 3sets of LP, and 2sets of ext should be good for the quads. Then 3sets of stiff leg deadlifts for hams, 4sets of leg curls. Now for calves. Standing calf raises 4sets 2 with toes pointed out 2 with them pointed in failure should hit at about 20reps, then seated calf raises 3sets 20reps also.

Dr. Pain · 11-13-2002, 12:47 PM

Sex, lots and lots of SEX!

....and NO CARDIO! (except for sex)

DP

Fade · 11-13-2002, 12:56 PM

DP I must agree.

Hey that rhymed.

**Prince** · 11-13-2002, 02:51 PM

I work legs once per week, I alternate squats and leg presses each work-out, I also alternate light and heavy weight each work-out. I am also a believer in leg extensions, moderate to heavy weight.

pureplaya616 · 11-13-2002, 06:16 PM

Do squats, lunges, and deadlifts till you can no longer walk, and feel nauseous.

Dero · 11-13-2002, 06:25 PM

Guess I do too many cardio (too much bike

)

Trap-isaurus · 11-13-2002, 07:54 PM

I work my quads in the following fashion

Squats: 4 sets (usually ending with a weight that makes my legs feel like they're gonna snap)
Leg Press: 4 sets (same as above)
Leg extension: usually 4 sets (the weight gets low on this for me cause after my squats and LP my legs feel like rubber, but I keep going until I can't extend anymore)

I don't know that biking will neccesarily hold you back dero I have massive quads.

Rissole · 11-14-2002, 02:15 AM

I do once a week (wednesday)
3 x squats
2 x Leg Ext
2 x 45*Single leg press
2 x lunges
3 x SLDL
2 x curls
3 x calves
All about 8-12 rep range
Do you guys think i should be doin more ?

I dont get recovery till Sunday usually.

**Prince** · 11-14-2002, 09:20 AM

Quote:

Originally posted by peetrips
Do you guys think i should be doin more ?

I think you should do less exercises.

Dr. Pain · 11-14-2002, 09:59 AM

Last Monday, all my partner and I did was SQUAT for 55 minutes (helped that he kept whinning, "Are we done yet!")..

And rather than go heavy....we only went to 315, but in the early sets, we sat in the hole for 4-5 seconds, powered out, and then finished repping. In the later sets...we pause on every rep. You see...it takes about 4 seconds to "Uncoil" the muscles.....

Bottomline....we're not as sore as usual, and we will mix up it up next week and go heavy.......but for now, we found a new kind of Pain...a deeper PAIN!

ONE EXERCISE = Growth!

DP

Scotty the Body · 11-14-2002, 10:01 AM

Its a little much for me as well Peet, how long does it take you?

Scotty the Body · 11-14-2002, 10:03 AM

How many sets do you figure you did in the 55 min DP?
What kind of rep range?

Rissole · 11-14-2002, 01:15 PM

Quote:

Originally posted by Prince

I think you should do less exercises.

So do what??
Squats ?x
leg ext ?x
SLDL
Curls
Calves

Quote:

Originally posted by Scotty the Body
Its a little much for me as well Peet, how long does it take you?

About 1hr (of agony)

Its almost the same as yours except i do lunges as well

Scotty the Body · 11-14-2002, 01:27 PM

Hey, if you can do it in an hour, and its working, then don't let me discourage you, have you ever seen Fade's leg workout?

I don't do calves on leg day, I'm fried after my 12 sets.

Dr. Pain · 11-14-2002, 02:54 PM

Quote:

Originally posted by Scotty the Body
How many sets do you figure you did in the 55 min DP?
What kind of rep range?

I figured about 12-15, we didn't count. (RI about3-4 minutes and your partner is going during that time) Reps at 5-8.

The trick is the pause, as it gets harder in later sets!

DP

**Prince** · 11-14-2002, 03:02 PM

Quote:

Originally posted by Dr. Pain
....we only went to 315, but in the early sets, we sat in the hole for 4-5 seconds, powered out, and then finished repping.

interesting, what exactly is the benefit of "sitting in the hole"?

(that sounded bad, but it was a serious question)

Dr. Pain · 11-14-2002, 03:14 PM

If you don't know....I can't tell you!

No....just looking to make the excercise more interesting, uncoiling the stored energy and allowing recruitment of more fiber to complete a repetious "and known" task!

(See Poliquin for theories on muscle recruitment, his contention is that by the time you have done an excerise on 3 consecutive occassions, you recruit up to 30% less fiber for the given task)

DP

Rissole · 11-14-2002, 03:16 PM

Quote:

Originally posted by Scotty the Body
Hey, if you can do it in an hour, and its working, then don't let me discourage you, have you ever seen Fade's leg workout?

I don't do calves on leg day, I'm fried after my 12 sets.

You dont discourage me Scotty

I just keep hearing things like people do less work and get better growth, eg on Bi's
But then some guys do high volume stuff for legs?? Is that cause they're such big muscles? Or are some guys on gear which means thats why they can do that??
I really want a good set of wheels and dont want to over train or for that matter undertrain.
Thanks for always having input too Scotty, i really appreciate it.

**Prince** · 11-14-2002, 03:27 PM

I would rather undertrain than overtrain.

Scotty the Body · 11-14-2002, 05:52 PM

As long as you can keep the intensity up right through your workout, thats all that matters.

Rissole · 11-14-2002, 06:12 PM

Thanks mate

**gopro** · 11-14-2002, 06:15 PM

-Work very hard on the basic exercises
-Attempt to lift heavier at each workout or lift the same weight for more reps...you must be progressive
-Train legs once per week, unless you are truly specializing on the legs...if this is the case you can train legs 2 x per week, however, you will have to cut way back on upper body training
-Don't be afraid to use higher reps on legs...they respond very well to occasional bouts of 15-25 rep sets
-Don't neglect hamstrings! They give a tremendous amount of depth to the legs from the side especially
-Limit your sets...if you can't destroy your legs in 8-9 sets than you are babying yourself
-Don't fear nausea...this will happen when training legs intensely...get used to it

Dr. Pain · 11-16-2002, 08:24 PM

Quote:

Originally posted by Vvitto
What kind of workout do yo do on your leg day?

Just answering, just IMHO, don't try these!

http://www.ironmagazineforums.com/sh...highlight=legs (Leg Workouts)

http://www.ironmagazineforums.com/sh...highlight=legs (Secon Story, Basement, Box!)

http://www.ironmagazineforums.com/sh...highlight=legs (LEG DAY! My Partners HATE me!)

http://www.ironmagazineforums.com/sh...ighlight=hammy (Hammy Kablammmy!)

Complete w/flames!

DP

firestorm · 11-18-2002, 05:55 PM

Question: "How do you get huge legs"

My answer: "HEAVY SQUATS".

Big Nippa · 11-18-2002, 08:41 PM

Quote:

Originally posted by Dr. Pain
You see...it takes about 4 seconds to "Uncoil" the muscles.....

DP

what do you mean by uncoiling the muscles?

11-13-2002, 12:25 PM	#1
Vvitto Never surrender Join Date: Aug 2001 Location: Ca,USA Posts: 165	How do you get huge legs? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com What kind of workout do yo do on your leg day? Wrking legs more than once a week-lets say twice-will have an impact on leg development?
	The more I know , the more my fear augment! Life has three roads: one straight, one wrong, and the last which you take!

11-13-2002, 12:33 PM	#2
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Leg day: Squats 4 x 4-6 or 6-8 Leg press 3 x 4-6 or 6-8 Ext 2 x 6-8 Leg curls 2 x 6-8 SLDL drop set 1 x 6-8, 4-6 I only do legs once a week, it takes a couple days to recover fully, you could do calves twice a week if you wanted.
	Cool

11-13-2002, 02:51 PM	#6
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,302 Blog Entries: 25 Photos: 313	I work legs once per week, I alternate squats and leg presses each work-out, I also alternate light and heavy weight each work-out. I am also a believer in leg extensions, moderate to heavy weight.
	Support the Board Sponsors: SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! CHECK OUT THIS NEW 6-PACK-ABS PROGRAM!

11-13-2002, 06:25 PM	#8
Dero Registered User Join Date: Dec 2001 Posts: 10,779 Photos: 6	Guess I do too many cardio (too much bike )
	Senior citizen at work, don't bugg me.

11-13-2002, 07:54 PM	#9
Trap-isaurus Just me, being me. Join Date: Sep 2002 Location: !Da' Gym! Da Gym In Canada. Posts: 2,450 Photos: 3	I work my quads in the following fashion Squats: 4 sets (usually ending with a weight that makes my legs feel like they're gonna snap) Leg Press: 4 sets (same as above) Leg extension: usually 4 sets (the weight gets low on this for me cause after my squats and LP my legs feel like rubber, but I keep going until I can't extend anymore) I don't know that biking will neccesarily hold you back dero I have massive quads.
	*^All good things come to those who weight (lift!!!)^* ^I'm the thread killer I'm the thread killer I'm the come from behind I'm the post attacker^

11-13-2002, 12:42 PM	#3
Fade I'm the daddy Elite Member Join Date: Mar 2002 Location: Houston, Tx Posts: 3,007 Photos: 5	I only hit legs once a week. The quad is a large muscle. With a proper leg workout you'll need a week for the muscle to heal up properly. My leg workout has always been (for 13 years) heavy legpress for 10sets, leg ext to failure 3-4sets 10-15reps. This isn't counting hams and calves. I added squats and cut the amount of sets on LP about a year ago. Something you could try: 3sets of squats, 3sets of LP, and 2sets of ext should be good for the quads. Then 3sets of stiff leg deadlifts for hams, 4sets of leg curls. Now for calves. Standing calf raises 4sets 2 with toes pointed out 2 with them pointed in failure should hit at about 20reps, then seated calf raises 3sets 20reps also.

11-13-2002, 12:47 PM	#4
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	Sex, lots and lots of SEX! ....and NO CARDIO! (except for sex) DP

11-13-2002, 12:56 PM	#5
Fade I'm the daddy Elite Member Join Date: Mar 2002 Location: Houston, Tx Posts: 3,007 Photos: 5	DP I must agree. Hey that rhymed.

11-13-2002, 06:16 PM	#7
pureplaya616 jacked black college kid Join Date: Nov 2002 Location: Massachusetts Posts: 72	Do squats, lunges, and deadlifts till you can no longer walk, and feel nauseous.

11-14-2002, 02:15 AM	#10
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	I do once a week (wednesday) 3 x squats 2 x Leg Ext 2 x 45*Single leg press 2 x lunges 3 x SLDL 2 x curls 3 x calves All about 8-12 rep range Do you guys think i should be doin more ? I dont get recovery till Sunday usually.
	My Journal

11-14-2002, 09:59 AM	#12
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	Last Monday, all my partner and I did was SQUAT for 55 minutes (helped that he kept whinning, "Are we done yet!").. And rather than go heavy....we only went to 315, but in the early sets, we sat in the hole for 4-5 seconds, powered out, and then finished repping. In the later sets...we pause on every rep. You see...it takes about 4 seconds to "Uncoil" the muscles..... Bottomline....we're not as sore as usual, and we will mix up it up next week and go heavy.......but for now, we found a new kind of Pain...a deeper PAIN! ONE EXERCISE = Growth! DP

11-14-2002, 10:01 AM	#13
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Its a little much for me as well Peet, how long does it take you?
	Cool

11-14-2002, 10:03 AM	#14
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	How many sets do you figure you did in the 55 min DP? What kind of rep range?
	Cool

11-14-2002, 01:27 PM	#16
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Hey, if you can do it in an hour, and its working, then don't let me discourage you, have you ever seen Fade's leg workout? I don't do calves on leg day, I'm fried after my 12 sets.
	Cool

11-14-2002, 03:14 PM	#19
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	If you don't know....I can't tell you! No....just looking to make the excercise more interesting, uncoiling the stored energy and allowing recruitment of more fiber to complete a repetious "and known" task! (See Poliquin for theories on muscle recruitment, his contention is that by the time you have done an excerise on 3 consecutive occassions, you recruit up to 30% less fiber for the given task) DP

11-14-2002, 03:27 PM	#21
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,302 Blog Entries: 25 Photos: 313	I would rather undertrain than overtrain.
	Support the Board Sponsors: SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! CHECK OUT THIS NEW 6-PACK-ABS PROGRAM!

11-14-2002, 05:52 PM	#22
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	As long as you can keep the intensity up right through your workout, thats all that matters.
	Cool

11-14-2002, 06:12 PM	#23
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Thanks mate
	My Journal

11-14-2002, 06:15 PM	#24
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,478	-Work very hard on the basic exercises -Attempt to lift heavier at each workout or lift the same weight for more reps...you must be progressive -Train legs once per week, unless you are truly specializing on the legs...if this is the case you can train legs 2 x per week, however, you will have to cut way back on upper body training -Don't be afraid to use higher reps on legs...they respond very well to occasional bouts of 15-25 rep sets -Don't neglect hamstrings! They give a tremendous amount of depth to the legs from the side especially -Limit your sets...if you can't destroy your legs in 8-9 sets than you are babying yourself -Don't fear nausea...this will happen when training legs intensely...get used to it
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

11-18-2002, 05:55 PM	#26
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Question: "How do you get huge legs" My answer: "HEAVY SQUATS".