I need a hardcore leg work plz

Discussion in 'Fitness & Nutrition' started by guiltybystand3r, Mar 28, 2006.

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  1. guiltybystand3r

    guiltybystand3r On a long enough timeline, the survival rate for e

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    At this point I've almost handed it to genetics that I will never have decent size legs. I am giving it one last chance and looking for some help. I want a killer leg work out that i can do 2 days a week that will hopefully put on just a little mass. To give you an idea I'm 5'9" 160 lbs, most of which is in my upper body. My legs look like I've been in a wheel chair most of my life. Anything anybody can suggest that might help me put on some mass, specifically in my cafs would be appreciated.
     
  2. Cachee0

    Cachee0 OT's Technical Recruiter, Send me your resume

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    Heavy squats
    Heavy Deadlifts
    Eat
    rest and repeat
     
  3. pimpofthenation

    pimpofthenation OT Supporter

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    Play volleyball. I took a few years off, after playing beach for a long time. I joined an indoor league and my calves are loving it.
     
  4. Perplexed

    Perplexed OT Supporter

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    The thing that really got my legs to grow was squatting 3 times a week (christophers/Bill Starr routine), not any particular "harcore" workout. I too was born with stick legs that really don't want to grow, but that routine helped a lot.
     
  5. pimpofthenation

    pimpofthenation OT Supporter

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    Do you think you're recovered when you get to your next workout? or are you going in sore? I am currently doing legs only once a week, but am thinking about stepping up to 2x's a week. Problem is, my legs are sore 4-5 days after a workout...
     
  6. Perplexed

    Perplexed OT Supporter

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    You get used to it, the first few weeks I was sore all the time though. Not sure if you've seen the program I was talking about but it's not heavy squatting every day either, 1 day is light.
     
  7. cls

    cls Though I have fallen, I will rise. Though I sit in

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    Some ways to work legs twice a week without dying:

    Quad-dominant day/hamstring dominant day
    Heavy day/light or repetition day
    Squat day/deadlift day
    Power movements day/Olympic lifts day (what I'm currently doing)

    Don't kill yourself with volume either. Find out what you personally can tolerate to make both days effective.
     
  8. Devil

    Devil I have become my terror. OT Supporter

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  9. Leo95SE

    Leo95SE The OMINOUS one

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    squats 4x8
    sldl 3x8
    bulgarian squats 3x10
    ghr 4x10

    you should be tired after, i hope!
     
  10. PurEvl

    PurEvl going out gassed and not half assed...

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    since you actually have legs i will agree with you the most...

    i grew legs the old fashioned way...

    leg ext
    leg press
    squat
    leg curl
    hamtractor/lunge/orstiff legged
     
  11. cls

    cls Though I have fallen, I will rise. Though I sit in

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    :eek5:
     
  12. Leo95SE

    Leo95SE The OMINOUS one

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    lol gee thx

    that was my 'volume' day.
    heavy days include box plyos, normally 5-7 sets of squats, and deads or rack pulls, gm's instead of sldl, then step ups or lunges instead of the one leggeders.

    volume days occasioanally see 2 sets of 20rep squats too

    stop doin presses except once in a while b/c its too much on my back b/c my short legs cant reach to rack the weight :hs:
     
  13. PurEvl

    PurEvl going out gassed and not half assed...

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    i hear that alot about leg press...im injured pretty bad right now an cant squat over 225 and i can still press 30 plates for 10 or so an its tight but never painful...Im 3" taller to though..i will keep that in mind when my 5'7 training partner is bitching next time. Thanks for the tip...I have to be sensative to his midgetness
     
  14. Leo95SE

    Leo95SE The OMINOUS one

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    its ok, us shorties cant press, but the rack pins always go to my height so my partner stoops down. and hes jealous of my atg skills b/c his long legs cant do it. lol
    i just have to make sure ppl dont walk over me while im down there squatting.
     
  15. PurEvl

    PurEvl going out gassed and not half assed...

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    LOL we were just fighting yesterday since i have to a rep just to get the bar up, hes lucky i aint doing 500+ right now
     
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