Bulk cycle.. need to build bigger legs

[surfnuggett]

Looking to bulk this winter and want to add some good mass to my legs. Anyone got any solid lift protcols or routines. I currently lift 5 days a week one body part a day chest,back, rest, shoulders, legs, arms, rest. Was thinking about splitting legs into twice a week. Like front and back or both front and back twice. Is that too much or just add more volume once a week. Just want to hear from some guys with trunks to hear how they do. To get some ideas.

........................sha bra

 

[gearhead]

bro for legs...squats and deadlifts...nothing beats it...

 

[surfnuggett]

Yea man. Thats what ive always stuck to. But im kinda at a hault with my progress. My leg day is probably pretty classic. 4-5 working sets squats, 3-4 working sets deads, 3 sets moderate legs presses with drops, and leg extensions and curls rep outs. I'll throw in calfs and alternate moves now and again. But I dont seem to get anywhere close to good gains. Am I doing too much work or not enough. I guess im looking for some shock and awe routines to teach these twigs to be branches.

........................sha bra

 

[surfnuggett]

I was thinking about front and back routines to make a sort of leg priority split. So I can focus on more volume.

........................sha bra

 

[NastyNate]

Double rest pause squats, snatch grip deficit deadlifts, narrow stance hack squats to depth, drop sets of leg press, tons of reps. 3 sets of leg press is not enough for me to see growth, I do around 7-10 sets of 30-50 reps failing and just keep them super super super pumped. Then drop after that. I have to hit legs really really hard to see growth. Most people bitch out on leg day. 3 sets of leg press sounds like you might be under-working them.

Of course, your method may vary, this is simply one man's opinion.

 

[Crossfit]

I am on week 3 of smolov squat and my leg are already huge and my squat is already up .. I cant wait to have it done ! Here is what I do

Currently doing this

1 Smolov Squat + ARMS

2 Smolov Squat + Chest

3 Smolov Squat + Upper Back

4 Smolov Squat or Rest ( depending on the week ) + Mobility /// Coring

5 Chest

6 Upper Back / Press and Coring

7 Rest

Redo

 

[Ahmad90]

My legs really started seeing growth after I learned how to activate my quads more in these 2 good movements. Hack Squats and Leg Presses. Keep your feet shoulder width and toes slightly pointed out. Put a moderate amount of weight on and listen real closely to this next thing. When you press, press real hard with your feet and imagine your foot sliding upward on the machine. Kind of like a half leg extension/half press. Your feet arent actually moving cuz you are pressing your feet against the machine with full force but the second you press at an upward angle you should immediately feel your quads flex. For me if i go too heavy i am not able to do this so only use a moderate amount of weight. I hope i explained this clearly.


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[LAfit]

I hit legs twice a week. Heavy quad, moderate hams on Wednesday. Heavy hams, moderate quads on Saturdays. There is no way you can smash both hams and quads hard in one day.


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[MikeSnow]

I hit legs twice a week. Heavy quad, moderate hams on Wednesday. Heavy hams, moderate quads on Saturdays. There is no way you can smash both hams and quads hard in one day.


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Exactly.. To go heavy on deads and squats in the same day is counter-productive. I make sure to have at least 2 days in between heavy leg days.. Or switch it up and go for low reps / strength one day, and high reps/endurance later in the week. It's not just lifting heavy that adds size

 

[redd]

Squats. Some leg days i'll go in and just do 12 to 15 sets of squats. No matter what anyone says squats add to all areas of the legs.

 

[statesman]

Double rest pause squats, snatch grip deficit deadlifts, narrow stance hack squats to depth, drop sets of leg press, tons of reps. 3 sets of leg press is not enough for me to see growth, I do around 7-10 sets of 30-50 reps failing and just keep them super super super pumped. Then drop after that. I have to hit legs really really hard to see growth. Most people bitch out on leg day. 3 sets of leg press sounds like you might be under-working them.

Of course, your method may vary, this is simply one man's opinion.

Totally agree ^^^ Took me ten years of training to realise legs (well, mine anyway) need serious volume to grow. My legs grew big time when I started training them twice a week, 4-5 working sets and 2-3 drop sets (depending on exercise) keeping rep range 10+ Sure you need to throw in your lower rep strength training sessions but as far as making those puppies balloon you gotta make them burn like a mofo. I make sure I do different exercises for the two leg routines. Example I'll do squats/leg press SL Deadlift as my main lifts for first session, then front squats/hack squats Good Mornings for my second followed by 2-3 isolation exercises in the 12-15 rep range. Then roll down the stairs to the bathroom and puke lol

 

[NastyNate]

Totally agree ^^^ Took me ten years of training to realise legs (well, mine anyway) need serious volume to grow. My legs grew big time when I started training them twice a week, 4-5 working sets and 2-3 drop sets (depending on exercise) keeping rep range 10+ Sure you need to throw in your lower rep strength training sessions but as far as making those puppies balloon you gotta make them burn like a mofo. I make sure I do different exercises for the two leg routines. Example I'll do squats/leg press SL Deadlift as my main lifts for first session, then front squats/hack squats Good Mornings for my second followed by 2-3 isolation exercises in the 12-15 rep range. Then roll down the stairs to the bathroom and puke lol

I puked on Sunday after leg day. Been a while. Been fighting a back injury but finally able to smash out some zercher squats, just did sets of 20 at 225 until my adductors and asshole felt like they were going to fall out. Then ran through a million sets of hacks presses extensions and curls. You have to whack them with volume and contstant tension on the muscle. I'm bulking right meow but I'll snap some quad pics later today. They're fairly beefy.

 

[MikeSnow]

It's never really the routine brother, it's always going to come down to intensity.... And I don't mean time in between sets, I mean how fucking hard you work and how deep you dig

 

[jcoutts91]

Train with more frequency I train deads on back day twice a week and squats on legs twice a week heavy once then hypertrophy second in love to keep it simple like a 5x5 or 7x3 ill do squats walking lunges straight legs deads or hyped extensions and sissy squats

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[Peptidoglycan]

Squats and leg press is all you really need. If you're struggling to build strength also try split squats.

 

[NY REBEL]

I use the gazelle for my legs .. If Tony Little endorsed it.. So do I... Lol

 

[statesman]

I puked on Sunday after leg day. Been a while. Been fighting a back injury but finally able to smash out some zercher squats, just did sets of 20 at 225 until my adductors and asshole felt like they were going to fall out. Then ran through a million sets of hacks presses extensions and curls. You have to whack them with volume and contstant tension on the muscle. I'm bulking right meow but I'll snap some quad pics later today. They're fairly beefy.

My favourite is to pyramid set up the hack squat to 6 plates a side (of what ever denomination you cat get to failure at 8-10 on last set) then get training partner to drop a plate a side, not rest, go to failure, rinse and repeat until down to one plate and weeping like a baby. If I don't feel like puking after it I know I've pussied out on my reps!

 

[kyracer]

Double your efforts man. When I start upping my volume, i'll hit squats 3 days a week. I'll have a full squat day that includes various types of squats, then hit like 4 sets of front squats at the end of my bench day, then 4 sets of something like a paused squat, or anderson squat at the end of my deadlift day. The point is, if you feel your legs are lacking, hit them more often during the week. Your legs can handle the volume.

 

[statesman]

I use the gazelle for my legs .. If Tony Little endorsed it.. So do I... Lol

^^^ LMAO.. bro... letting your age show if you remember Tony Little...

 

[stimy]

Oh Tony.....

I keep my leg workout basic like most. Front squats, back squats, dealifts, straight legged deads. I always finish with walking barbell lunges, they are the best.

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[NY REBEL]

^^^ LMAO.. bro... letting your age show if you remember Tony Little...
View attachment 10911

I'm 31 ain't that old.. Just scarred from seeing the infomercial lol

 

[ferrari99]

I would definitely say squats. I've always noticed size gains from squatting very fast!!

 

[LevButlerov]

I am on week 3 of smolov squat and my leg are already huge and my squat is already up .. I cant wait to have it done ! Here is what I do

Currently doing this

1 Smolov Squat + ARMS

2 Smolov Squat + Chest

3 Smolov Squat + Upper Back

4 Smolov Squat or Rest ( depending on the week ) + Mobility /// Coring

5 Chest

6 Upper Back / Press and Coring

7 Rest

Redo

I have heard a lot of good things about the Smolov squats, and I am planning to run this protocol too. So it should be pretty good for the legs.

 

[Jrbdallas]

Just squats. Lots and lots of squats with leg press drop sets.
Sumo lifts too.

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[surfnuggett]

Totally agree ^^^ Took me ten years of training to realise legs (well, mine anyway) need serious volume to grow. My legs grew big time when I started training them twice a week, 4-5 working sets and 2-3 drop sets (depending on exercise) keeping rep range 10+ Sure you need to throw in your lower rep strength training sessions but as far as making those puppies balloon you gotta make them burn like a mofo. I make sure I do different exercises for the two leg routines. Example I'll do squats/leg press SL Deadlift as my main lifts for first session, then front squats/hack squats Good Mornings for my second followed by 2-3 isolation exercises in the 12-15 rep range. Then roll down the stairs to the bathroom and puke lol

Thanks that sounds like good shit. Im gonna look into those kind of moves. And just doing more volume and sets and reps.

........................sha bra

 

[surfnuggett]

I have heard a lot of good things about the Smolov squats, and I am planning to run this protocol too. So it should be pretty good for the legs.

Lots of great advise. Im gonna look into Smolov, put together a good routine or just increase intensity and frequency. If they must be punished then I will punish them. sure just go online and try and find some routine. but I would much rather go to the community and get some good responses like I just did. thanks brothers. Ima get it done.

........................sha bra

 

[surfnuggett]

And lmfao at tony little.....

........................sha bra

 

[stevesmi]

did anyone mention cleans?

an exercise that I am the ONLY person in the gym that I seem to bother to do

cleans will also build up your traps.

 

[surfnuggett]

That can build more explosive strength and that can help in the squat rack. Am I right. Ive experimented with cleans for a bit. I liked them. Im sure I needed to stick to it to see any improvement though.

........................sha bra

 

[44Blues]

Want big legs? Squat until you f*cking puke!

 

[muskate]

Looking to bulk this winter and want to add some good mass to my legs. Anyone got any solid lift protcols or routines. I currently lift 5 days a week one body part a day chest,back, rest, shoulders, legs, arms, rest. Was thinking about splitting legs into twice a week. Like front and back or both front and back twice. Is that too much or just add more volume once a week. Just want to hear from some guys with trunks to hear how they do. To get some ideas.

........................sha bra

What really got my legs growing was training them twice per week. Once in a powerlifting/strength type manner and second in a bodybuilding/hypertrophy type manner. I have the complete workout program listed below for you. Give it a try!

Day 1: Leg strength Sets x reps
barbell squat 7 x 5
barbell deadlift 7 x 5
leg press 7 x 5
barbell straight leg deadlift 7 x 5
*120-180 seconds rest between sets*

Day 4: Leg hypertrophy
(giant set)
barbell squat 4 x 12
leg press 4 x 12
barbell walking lunge 4 x 12
leg extension 4 x 12

(super set)
lying leg curls 4 x 12
hyperextension 4 x 12

(super set)
dumbell straight leg deadlift 4 x 12
seated leg curl 4 x 12

(super set)
seated calf raise 5 x 12 *intraset streching during last TWO sets* SEE BOTTOM OF THIS SHEET FOR DESCRIPTION
leg press calf raise 5 x 12 *intraset streching during last TWO sets* SEE BOTTOM OF THIS SHEET FOR DESCRIPTION
*60-120 seconds rests between sets*

Intraset stretching: You are essentially doing a triple drop set with stretching in between.
I want you to first reach failure in the desired rep range. Immediately afterwards, hold the weight for 30 seconds stretching out the muscle.
Immediately after drop the weight by 20-25% and perform another set and reach failure, once again hold the weight for 30 seconds and stretch out the muscle,
drop the weight one more time by 20-25% and reach failure again, finally stretch the muscle for as long as you can handle and end the set

 

[surfnuggett]

So now I got it.... Pukeing is a requirement of a good leg day. Im looking forward to a good leg day puke. Lol.... actually that sounds like shit. Ive puked from a good leg workout before and that sucks. But im gonna quit being a bitch ass on leg day and fu@k this shit up.

........................sha bra

 

[surfnuggett]

What really got my legs growing was training them twice per week. Once in a powerlifting/strength type manner and second in a bodybuilding/hypertrophy type manner. I have the complete workout program listed below for you. Give it a try!

Day 1: Leg strengthSets x reps
barbell squat7 x 5
barbell deadlift7 x 5
leg press7 x 5
barbell straight leg deadlift7 x 5
*120-180 seconds rest between sets*

Day 4: Leg hypertrophy
(giant set)
barbell squat4 x 12
leg press4 x 12
barbell walking lunge4 x 12
leg extension4 x 12

(super set)
lying leg curls4 x 12
hyperextension4 x 12

(super set)
dumbell straight leg deadlift4 x 12
seated leg curl4 x 12

(super set)
seated calf raise5 x 12*intraset streching during last TWO sets* SEE BOTTOM OF THIS SHEET FOR DESCRIPTION
leg press calf raise5 x 12*intraset streching during last TWO sets* SEE BOTTOM OF THIS SHEET FOR DESCRIPTION
*60-120 seconds rests between sets*

Intraset stretching: You are essentially doing a triple drop set with stretching in between.
I want you to first reach failure in the desired rep range. Immediately afterwards, hold the weight for 30 seconds stretching out the muscle.
Immediately after drop the weight by 20-25% and perform another set and reach failure, once again hold the weight for 30 seconds and stretch out the muscle,
drop the weight one more time by 20-25% and reach failure again, finally stretch the muscle for as long as you can handle and end the set

Thanks muskate. I like the twice a week idea. You guys got my wheels spinning and my gears turning. Ima come up with something good.

........................sha bra

 

[statesman]

So now I got it.... Pukeing is a requirement of a good leg day. Im looking forward to a good leg day puke. Lol.... actually that sounds like shit. Ive puked from a good leg workout before and that sucks. But im gonna quit being a bitch ass on leg day and fu@k this shit up.

Ramp your volume up over a couple of weeks, that should help to avoid a big puke session. Even after after 18 years training more often than not I'll feel a bit nauseous after a leg workout but only puke when I've had some time off and dive straight back into the same volume and intensity pre layoff. Go hard bro, hardest part of this game in conquering that grey muscle upstairs.

 

[surfnuggett]

Ramp your volume up over a couple of weeks, that should help to avoid a big puke session. Even after after 18 years training more often than not I'll feel a bit nauseous after a leg workout but only puke when I've had some time off and dive straight back into the same volume and intensity pre layoff. Go hard bro, hardest part of this game in conquering that grey muscle upstairs.

Makes sense.

........................sha bra