want bigger legs

[rambam]

what are your opinions of leg training? i train legs once a week and have done for the past 8 years, unsatisfyed with my leg development i am thinking i should train them twce a week??

[SlimTim]

Enhanced or natty?

[Vulcan]

I would try twice, then you will know!

[rambam]

i juice in july and august

[SlimTim]

i juice in july and august

Only those two months? If you are enhanced you'd have a much better chance at making gains training legs twice per week because of the superior recovery. But as mentioned above the only way your going to find out if its going to work for your is to try it, and I would definitely recommend that you up your calories if you do try training them twice per week to help aid in recovery.

[rambam]

tell me about it...... im like superman for those two months! yep im going to try twice per week, maybe some single leg work in the 2nd session

[GirlyMuscle]

Try splitting them up. Quads in one session, hamstrings in another later in the week.

[crashcrew56]

Here's the real question, what are you currently doing in your leg workouts?

I don't think anyone can really answer your original question properly until we know what you have been doing first.

[Con]

Enhanced or natty?

What does have to do with any thing?
I would like to see a study showing that recovery is actually sped up as much as people like to think.

I know some guys that only train every thing every 2 weeks and i am talking top level amateurs.

I would go once per week but train them correctly.....full ROM, slow negatives, ball busting rest pause sets, higher rep range.

I have never had the largest legs and tried all sorts of things but they only really started to grow when i really focused on all the little things.

[rambam]

leg ext 4 sets
leg press 4 sets
hack squats 4 sets
lying leg curls 4 sets
stiff leg deads 4 sets

reps between 10 and 20

[SlimTim]

Lol, well Ill be the first to say that if you really wanna get bigger legs you should be squatting!

[rambam]

i do squat every other week, the week i dont deadlift

[HeavyDutyGuy]

i do squat every other week, the week i dont deadlift

I personally couldn't gain on that workout. Squat- EVERY leg workout. Pyramid up in weight, dropping the reps. Then hit the other stuff. - I would deadlift on back day, and drop the 4 sets of leg extensions.

[crashcrew56]

Lol, well Ill be the first to say that if you really wanna get bigger legs you should be squatting!

Exactly, you have to be squatting every week. Maybe you could stop deadlifting for a little while, or start doing rack pulls instead of pulling from the floor.


I don't know why, but something was telling me when you started thsi thread that you wern't squatting every workout.

[Frosty]

leg ext 4 sets
leg press 4 sets
hack squats 4 sets
lying leg curls 4 sets
stiff leg deads 4 sets

reps between 10 and 20

I'll comment on a few things.

First off, make sure you're hitting your big lifts first. Don't do leg extensions before you squat.

And like already mentioned, SQUAT. And squat below parallel. If you want to hit quads hard you go deep with a shoulder width or slightly narrower stance. High bar or front squats are great for quads.

You could go heavy on squats, say sets of 6-8, then finish off with leg press for higher reps as heavy as you can. Quads are a mixed fiber muscle, so they respond to both low and high reps.

A note on leg press...first off most guys have way too high of a foot position which doesn't hit the quads as hard. You don't want to turn this into a glute/ham lift. So go with a lower position, and yes, your knees will travel past your toes. GO DEEP. People don't go deep on leg presses, and you should to get complete quad development.

Never train ham curls with 10-20 reps. That's a waste of time. Hamstrings are very very rarely a slow twitch muscle group in people. This means never train higher than 8 reps. If you've been training a while, more like 3-6 reps and heavy and explosive concentrics.

Leg extensions should only finish off the quads at the end, that is IF you even do them. I wouldn't be bothered by dropping leg extensions completely.