legs needing growth!

frank.tb

New member
Ok so I'm not new to weight lifting, but new to the bodybuilding world...
Starting my first 3J plan next week (so amped!) And I plan on doing my first show in April.
I was going to do physique but I rly want to compete in the bodybuilding division if I can get my legs up to par...
I wouldn't say I used to never work legs, but that I ran a lot and didn't do a lot of resistance training with my legs. Although my sophomore yr in HS I was 145lb and had a 1 rep max of 315. I was personally proud of that cus I was a receiver and had to do lower body with the linemen :)
Anyway sorry so ling winded but I had surgery in January and just started being able to do squats and lunges again...but I've been training legs consistently for 5 months now.
Any.suggestions on how to get them up to par? Should I train them twice a week like Mon and Fri? Or split it between ham and calves one day and quads and glutes another?

Suggestions please!
 
I've been training for over 20 years, competed and all that shit, and love training legs. I used to regularly squat 500 for reps, but my knees aren't what they used to be. I'm only 5'5", so it's always been somewhat easy for me to put on size. Currently, I train legs every 8 days but each session is brutal. Higher reps with max weight is where my head is at lately. Here's an example:

Squats:
- 6 warmup sets from 135-225
- 325x25, 315x20, 275x20, 225x20, 205x20; only rest is removing plates

Front Squats:
- 205x10, 225x10, 255x8; only rest is removing plates

Bulgarian Squats ss w/Lunges
- 3x10

Leg Extensions
- 5x20 with 30 secs rest between sets

Stiff Leg Deads ss w/Leg Curls
- 3x15

Calves
Giantset; Seated, Donkeys, Standing, Weighted 1 Leg
- 4x20

Good luck!
 
Squats:
- 6 warmup sets from 135-225
- 325x25, 315x20, 275x20, 225x20, 205x20; only rest is removing plates

Front Squats:
- 205x10, 225x10, 255x8; only rest is removing plates

Bulgarian Squats ss w/Lunges
- 3x10

Leg Extensions
- 5x20 with 30 secs rest between sets

Stiff Leg Deads ss w/Leg Curls
- 3x15

Calves
Giantset; Seated, Donkeys, Standing, Weighted 1 Leg
- 4x20

I am trying this plan and I must say this plan is really effective. I am getting good result from it. Thanks for the nice tip.
 
I've found that higher rep ranges work best for my legs on all exercises. Once I got away from the 10 rep range and started playing around in the 15 to 20 range I started to notice more growth and definition.
 
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