Help me with my LEGS!!

[bigsahm21]

Okay I've never really focused too too much on my legs...my upper routine is solid, I'm making good gains up top, but I'm a runner and use that as the focus of my leg training. However I need help fixing my leg routine because I'm not making gains at all...in fact I'm getting a little weaker.

Squats - 1 x 15, 1 x 12, 1 x 10, 1 x 7
Leg press - 4 sets (15 down to 8) failure on all
RDL - Same as squats
Leg curls - 2 x failure, usually weight around 8 reps
Calves - Same as squats

I do legs once a week. I'm looking to gain a little bit of size in my legs (I'm not really bulking but I'm a twig so im trying to 'fill out') but mostly just strength. Should I go really really high reps?? Anyone out there who can help me with a program to really blast my legs?

Also I need help gaining FLEXIBILITY in my hips/groin area. My hip flexors are terrible and this hurts me on my squats. What are some good stretches/active warmup stuff I can do to help this out?? This would really, really help me out.

 

[CowPimp]

First of all, I would actively address your mobility issues and such before you worry too much about squatting big weights.

What makes you say that your hip flexors are tight? What is it that is hurting you when you squat?

Check out the stretching/flexibility sticky at the top. I wrote one on warming up where I cover some examples of good dynamic flexibility exercises. If you're looking for more I can offer you some suggestions.

 

[bigsahm21]

Thanks...I read it once before and had some questions. I'l PM you tomorrow if you don't mind helping me out.

My hips/quads/groin are tight overall. I don't know any good hip flexor stretches and they definetely feel tight/sore sometimes...and I really can't squat down all that low, I think a lot of it is due to my inflexibility in that overall region/inability to warm up effectively (on a structural level) Part of this may be due to my height, however...I'm 6'6"

 

[growinbigger]

This may sound unrelated, but perchance are you squatting until your thighs are parallel to the floor? If you are, consider changing that to squat until the angle of your legs are 90 degrees. That means you'll probably not go parallel but above that point. Since you are so tall, leverage angles mean everything, so I would suggest the 90 degree approach. Once you are through squatting, don't forget to stretch your hip flexors, quads, etc. for a good 30 seconds.