Help improving my legs please...

[joy4u]

i train my legs 2 days a week....My training chart is below...

LEG

1- Free Squat 1 X 75
2- Weight Squat 4 X 15, 12, 10, 8
3- Front Squat 3 X 12, 10, 8
4- Leg Bicep Curl 3 X 12
5-Heel Rising 3 X 15

 

[viceman316]

Good stuff bro, Looks like a pretty good program. I think theres a lot of squatting and that might be a little much on the knees. instead of doing both front and bakc squats... what i would suggest is doing back squats one week, then switching to front squats and incorporating leg extensions as well.

 

[pineapple]

Legs look proportionate to the rest of the body. Just keep doing whatever you're doing.

 

[Suareezay]

If youve plateaued with what youre doing, I would incorporate a DC-training style leg protocol.

Calves include a single 12 rep set, with 5 second negatives and a 5 second stretch at the bottom.
Hams generally get a 12-20 rep set.
Quads get 1 set of 4-6 reps, followed by a set of 20 reps of the same exercise with a slightly lighter weight.

Alternate between 3 exercises for each part, and increase weight and/or reps each workout. If you are eating correctly, getting adequate rest, and progressing with the weight your legs will grow.

 

[BOOMA]

purely genetics. during my bulk phase, i admit that I did put on size...a fake size...meaning more fat than muscle.

legs did looked big due to fat but since dieting down from 198-160, it's still big.

i would suggest legs once a week. most people who squats...complain about their legs not growing. check your squatting style and see if you're using more back then your legs. concentrate on using your legs in the majority of the lifts.

also, don't check on your legs in the mirror for some time..THEn you'd see if it's growing or not.

gudluck

 

[Drako]

Legs look proportionate to the rest of the body. Just keep doing whatever you're doing.

I agree all is in decent propotion just stick with what your doing at the moment because its seems to be having a positive effect on your physique, at least your legs have some shape compared to some dicks Ive seen in the gym all shoulders and arms (Kinda like Jonny Bravo).
Just remember Slow and steady wins the race.