chicken legs

[pengers84]

hey everyone, ive been weight training for around 5 years. bb for about 1 and a half years, im pretty happy with my gains except for my legs. i have not made any noticecle size gains, if anything they seem smaller. at the moment i do deadlifts, single leg press, legpress calf raises, leg curls and extensions all 4 sets of 8-12 reps ive got a 3 day split legs on day 3 and i train 4-5 times a week so i do legs once sometimes twice a week. i change programs 6-8 weeks and im coming up to a change now, so i was just wondering if anyone new a good leg routine for size gains? thanks 4 ya help.

 

[LAM]

deadlifts are a poor leg exercise the ROM is insufficient for optimum hypertrophy, move them to back day.

where are the back squats ? you could also drop the single leg press and add in hack squats. add in SLDL for hamstrings.

when it comes to volume for legs everyone is different. you have to find out what works for you.

 

[JoeyM]

hey everyone, ive been weight training for around 5 years. bb for about 1 and a half years, im pretty happy with my gains except for my legs. i have not made any noticecle size gains, if anything they seem smaller. at the moment i do deadlifts, single leg press, legpress calf raises, leg curls and extensions all 4 sets of 8-12 reps ive got a 3 day split legs on day 3 and i train 4-5 times a week so i do legs once sometimes twice a week. i change programs 6-8 weeks and im coming up to a change now, so i was just wondering if anyone new a good leg routine for size gains? thanks 4 ya help.

I had the same problem until I threw in heavy squatting and alternated them with dead-lifts throughout a routine. My current squatting routine starts off with two warm up sets and then three sets of heavy weight with reps of 8, 6, 4. Of course the last rep is the failure rep. I think that's the most important aspect of squatting is doing it till failure occurs, and making sure you're going down far enough. Just be careful not to hurt yourself and make sure you warm up plenty good before going heavy. Always keep good form, otherwise you're cheating and hurting yourself at the same time.

I used to throw in deads on my back day, however, on leg day I'm starting to alternate with squats one week and then heavy deads the following and so on. Whatever way you want to do work in your deads with your squats is up to you but my suggestion is to keep both of those in your workout no matter what and keep the squats to failure.

Peace,
Joe

 

[CowPimp]

deadlifts are a poor leg exercise the ROM is insufficient for optimum hypertrophy, move them to back day..

I think deadlifts can tear up your hamstrings and gluts. I do think SLDLs or good mornings would be better, but deadlifts will certainly do the trick.

 

[P-funk]

I think deadlifts can tear up your hamstrings and gluts. I do think SLDLs or good mornings would be better, but deadlifts will certainly do the trick.

i agree

 

[Cold Iron]

Squats