Legs !

[again]

ok here it is ,,,i NEED my legs to grow.. they are currently at 23.5" and i'm 5'7" 180lbs,, just stated my third cycle.

legs day.
1. SQUAT (ASS TO THE GRASS) only way to squat.... hence the kinda low weights....
warm up with 135x15
set 2 225x10
set 3 265x10
set 4 280x4-6 (have been getting 6 lately)
2. hit the roman deads.... 1 warm up 3 working ending at 200lbs for 8-10

3. leg extensions 3 working sets of 10 reps both legs at a time.

4. leg curls 3 working sets both legs again.

suggestions please ,, i want MEAN looking thighs and hams,,,

p.s. .. calves are on different days.

 

[blackbeard]

how about warmuing up a little better for squats seems like youre doing 1 wm-up and the rest are working sets..smaller jumps would be better
statr with something like the bar or
quarters x15
35'sx10
135x5
185x3
then work sets
225x10
265x10
280x4-6

personally though i would hit one all out set of something in the low rep range 5-8 these should be brutal and then do one lighter set in the 15 rep range but this should also be brutal

drop the iso hamstreing stuff
romanian deads or stiff leggeds or dimels will be more than enough
on days when you just dont have it or you need to take a break from the heavy work do the leg curl type of movements for a few weeks but then get back to the heavy work

 

[Aesthetic]

I don't know what your complaining about...23.5 inch legs on a short guy if they are ripped is pretty good. Especially if you're young and have many years to get huge ahead of you.

 

[pretty ricky]

heavy deep squats and stiff legged deads do the trick for me.try it out.you will wish you were constipatied!

 

[Bast]

Mix it up, more sets of squats, then soem hacksquat, then legpress, then stiffes deads, then legcurls...

you have to try every way, mine tend do grow more from high set training, and low reps (for the most).

 

[blackjack]

squats and SLDL's get the job done. just be sure to change the sets/reps and order of exercises

 

[joshbeam1]

try diff stuff and c what works best. Mix up hacks, deep squats, pause squats, front squats, zercher squats, leg press. IF your legs still won't grow much try some 20rep squats. they seem to be kicking my ass right now

 

[again]

I don't know what your complaining about...23.5 inch legs on a short guy if they are ripped is pretty good. Especially if you're young and have many years to get huge ahead of you.

hahaha .. i'm 28, not really "young" anymore... and at about 11% b.f. i'm not ripped ,, wish i was, but i'm on a bulker right now... oh well.... thanks though.

 

[again]

how about warmuing up a little better for squats seems like youre doing 1 wm-up and the rest are working sets..smaller jumps would be better
statr with something like the bar or
quarters x15
35'sx10
135x5
185x3
then work sets
225x10
265x10
280x4-6

personally though i would hit one all out set of something in the low rep range 5-8 these should be brutal and then do one lighter set in the 15 rep range but this should also be brutal

drop the iso hamstreing stuff
romanian deads or stiff leggeds or dimels will be more than enough
on days when you just dont have it or you need to take a break from the heavy work do the leg curl type of movements for a few weeks but then get back to the heavy work

thanks bro,,, i will definately give this a rip today.

 

[mike@tpcanada]

Try alternating hack squats with regular squats. Once I incorporated hack into my program my legs started growing like weeds and my sweep improved significantly.

 

[again]

Try alternating hack squats with regular squats. Once I incorporated hack into my program my legs started growing like weeds and my sweep improved significantly.

100% a good idea ,, as of late i have only been doing hack's every 3rd to fourth week... but will start alternating every other week from now on. thanks again for the response and thoughts.