Help me make my legs grow!!

[Gymrat28]

I'm playing catch up on my legs. I never really hit legs hard so now I'm stuck playing catch up. My calves are great at 16.5 inches, but upper leg needs a lot of work. This is what I have been doing for the last couple months or so. Is it too many exercises or not enough?
1. 5*5 squats
2. 5*5 weighted lunges
3 3*10 deads
4 3*10 leg press
5 3*10 leg extensions
6 3*10 leg curls.....
Does this look like enough to really make the legs grow? Any help appreciated.

 

[rikta]

Calves ???

 

[vader69]

yes if your training hard

 

[donjob]

deads aren't a leg exercise. if you have enough energy to do lunges and leg press after squats then you aren't going heavy enough. i prefer to go high rep high set with 60% of my 1rm one week, next week high set low rep with 80%, next week 5 singles with 90%, next week deload. go for a new 1rm every 2 months or so. also leg curls suck, do glute ham raises, if that machine is unavailable then straigh leg deads.

 

[Rosco FleX]

Load a syringe full of Synthol and stick it right to the Quads!

 

[Gymrat28]

Yes I work calves in also just didn't add it in. I work squats and lunges together. I set of squats then one set of lunges.

 

[Gymrat28]

I will have to look up glute ham raises. I have no idea what that is lol

 

[H 3 L L S M A N]

Don't do the same excises every-time you do legs, I would also suggest to cut the number of exercise's down and focus more on going heavy especially in the squats. And then other days pick and exercise that you do not normally go heavy in like leg extensions and try to hit that hard first, and so on.

 

[Youngblood43]

For quads the best movements are squat, leg press, hack squat. Focus on those 3 for quads. But also don't keep doing the same thing. After a couple weeks switch from squat to front squats. Leg press to seated leg press ect. To keep ur body in shock.

Leg curls,lunges,straight leg deadlift, standing leg curls ect.. for hams.

Also change up the ammount of reps every once and awhile to. Personally my legs grow the best at arpujd the 12-15 Rep range.

 

[Roush]

How often are you doing that leg routine?
Too often and too hard and you'll over train them and you won't grow. Not often enough and results will be slow going. Lifting too heavy too often can also stunt growth (and cause injury). Mix it up so that your hitting it hard and heavy, resting, hitting them light about 3-4 days later ("light and easy" your just getting blood flow and nutrients to the muscles on that day), resting, then hitting it hard and heavy again 2-3 days later, repeat.

 

[Duke30]

Been a few months...better do something else.Mix it up

 

[Gymrat28]

Ya I've been at this routine for about two months. Only once a week tho. Need to through in a light day also.

 

[losieloos]

Change the number of reps you know, if low reps arnt working try going up to 20 reps on squats, heavy enough where you struggle on the 15 rep but light enough to push for 20. Or separate quads and hamstrings. Go in the gym and focus just on the quads, throw in some super sets like leg press to walking lunges, hack squats to front squats, I love dead lifting for hamstrings bit I feel it mostly on higher reps like 15, when you go train back do hamstrings. Also you could have a high squeeze a shit load of blood in the legs with high reps day and then have a heavy leg day, so u would be training legs x2 a week.

 

[DD55]

Save those heavy deads for back day and do stiff legged dead lifts (aka Romanian dead lifts) for your gluteus and hams.

 

[Hrnyfckr]

Lots of great strategies posted here... I love leg day.... I really feel its the backbone of bodybuilding. Your routine, as is, will definitely work if you don't overtrain. I used to start my day with heavy squats and end it with heavy leg presses. I found myself overtrianed. Now I just concentrate on heavy squats, leg extensions, and dead lifts. (I also dead on back day) I love deads as an overall mass builder.... Plus they hit your hamstrings and ass like nothing else! Guys don't like to talk about building glutes.... But baby, that's one part of your body EVERYONE is checking out!

 

[Gymrat28]

Thanks guys. Should have been killing legs the whole time I've been in the gym. Hopefully I can catch up.

 

[DD55]

Lots of great strategies posted here... I love leg day.... I really feel its the backbone of bodybuilding. Your routine, as is, will definitely work if you don't overtrain. I used to start my day with heavy squats and end it with heavy leg presses. I found myself overtrianed. Now I just concentrate on heavy squats, leg extensions, and dead lifts. (I also dead on back day) I love deads as an overall mass builder.... Plus they hit your hamstrings and ass like nothing else! Guys don't like to talk about building glutes.... But baby, that's one part of your body EVERYONE is checking out!

I agree! Never leave out deads, but I like to totally slam back (and lower body obliquely) on back days.

 

[vladiT]

lol bro.... LEGS ARE THE MOST NEGLECTED i would say, everyone skips legs, and looks like a weighed top, that being said, i can say too that in the past i slacked on my legs, personaly i am seeing the moth growth with supersets on my leg days

something like this,

squat
leg extension

front squat
swiss ball curl, or leg curl

hack squatt
stiff leg deadlift

finish off burning up the calves to failure
standing then sitting calf raise

i'll also through in calves in about 2 days before i work legs with chest