Building up leg muscles

jg72

Hey,
Just wondering if anyone has any advice on building up leg muscle. I've been in the gym for 2 or 3 years and the legs are the only area where i dont see much improvement... i usually squat maybe 80 % max and do 8 reps with 3 sets two to three times a week... do roman deadlifts the same as well. Any advice would be appreciated,
Cheers

Tico

if you really want to build legs man theres no way you should be able to train them three times a week, legs are the most brutal body parts to train and if you're really serious about training them then pain in them normally might last as long as a week. Dedicate one day to just legs and you'll see improvement, the main exercise is Squats obviously so your best bet would be

Squats 3 x 15, 10, 8
Leg Press 3 x 15, 10, 8
Lunges 3 x 15, 12, 8
Leg Extensions 3 x 15, 12, 8
Romanian Deadlift 3 x 15, 12, 8
Leg Curls 3 x 15, 12, 8

PS Try avoiding the stairs for the next few days afterwards

Hanley

Tico wrote: »

if you really want to build legs man theres no way you should be able to train them three times a week, legs are the most brutal body parts to train and if you're really serious about training them then pain in them normally might last as long as a week.

False.

Smolov.

Tico

Hanley wrote: »

False.

Smolov.

False

Penrose

Isolation does not exist for body parts, many lifters make the mistake of adding too many exercises.

Train full body three times weekly which includes legs and do Squats and Deadlifts as your only leg lifts. 5 x 5 with progressive loading.

IF you wish to add cardio exercises, stay away from running as its high impact instead go for a long walk, this will increase blood flow and oxygen transport to your muscles as they heal.

You will need around 48 hours of rest before beginning your next full body work out. So Mon - Wed - Sat train full body - eat well and watch your fluid intake.

Roger Marbles

jg72 wrote: »

Hey,
Just wondering if anyone has any advice on building up leg muscle. I've been in the gym for 2 or 3 years and the legs are the only area where i dont see much improvement... i usually squat maybe 80 % max and do 8 reps with 3 sets two to three times a week... do roman deadlifts the same as well. Any advice would be appreciated,
Cheers

What's your protein intake like on an average day?

Hanley

Tico wrote: »

Actually, you're right.

FYP.

Tico

Actually you're an idiot, you can quote me on that if you'd prefer Smolov.

JJayoo

This could get interesting

Penrose

Settle this with a weight lifting and mirror pose competition!

podge57

In the last year or so, the only leg work I have done is squatting. I squatted 2-4x per week, and my legs are 5" bigger than they were a year ago. Heavy sets of 5 work really well. Isolation work and higher reps have there place, but I think if you don't squat heavy and often, you won't see the results you're after

Penrose

5x5, 1-3 times per week will get those results.

TommyKnocker

Hanley wrote: »

Tico wrote: »

Actually, you're right.

FYP.

Infracted for trolling

Tico wrote: »

Actually you're an idiot, you can quote me on that if you'd prefer Smolov.

Infracted for personal abuse!!

M

TommyKnocker

Mod Note:

Please cut out the crap and get back on topic.

For the record, answers like "False Smolov" or "False" are useless to the OP. Is it too much to ask that you give a reason why you think another posters response is the wrong option??



M

jg72

Thanks for all the advice fellas

Roger Marbles wrote: »

What's your protein intake like on an average day?

I dont take protein shakes or any of that stuff. Just dont know enough about it and wouldnt feel comfortable taking it but i do get a lot of protein into me through meat eggs etc and eat more on training days. I'd put the lack of leg muscle down to my training rather than diet because like i said, i dont really have any trouble putting on muscle on the upper body.

chadmustang

B-Builder wrote: »

Infracted for personal abuse!!

M

Let them argue I really would love to see his issues with Smolov

the drifter

chadmustang wrote: »

Let them argue I really would love to see his issues with Smolov

There was a thread recently on smolov ( within the past two weeks ) if a sensible discussion on smolov is to take place thats the place for it. As B-Builder already said back on topic folks.

Hanley

podge57 wrote: »

In the last year or so, the only leg work I have done is squatting. I squatted 2-4x per week, and my legs are 5" bigger than they were a year ago. Heavy sets of 5 work really well. Isolation work and higher reps have there place, but I think if you don't squat heavy and often, you won't see the results you're after

Thank you! Heavy squatting mutiple times per week will increase your leg and ball size faster than anything else.

B-Builder wrote: »

Mod Note:

Please cut out the crap and get back on topic.

For the record, answers like "False Smolov" or "False" are useless to the OP. Is it too much to ask that you give a reason why you think another posters response is the wrong option??



M

Smolov IS the reason why his statement was false. It's a well know squat cycle on here, which requires the trainee to squat multiple times per week at high volume and moderate intensity, not going to failure. The complete opposite of Tico's statement that you should only train them once a week and not be able to walk afterwards.

http://www.joeskopec.com/smolov.html

Brian?

jg72 wrote: »

Thanks for all the advice fellas



I dont take protein shakes or any of that stuff. Just dont know enough about it and wouldnt feel comfortable taking it but i do get a lot of protein into me through meat eggs etc and eat more on training days. I'd put the lack of leg muscle down to my training rather than diet because like i said, i dont really have any trouble putting on muscle on the upper body.

How much are you squatting and deadlifting?

I'd go along with the lads who say to squat more, I have no problem squatting 2-3 times a week.

Hanley

briankeating wrote: »

How much are you squatting and deadlifting?

I'd go along with the lads who say to squat more, I have no problem squatting 2-3 times a week.

What are you legs designed for? Strength AND endurance.

They can carry you over a marathon course, or lift 3x bodyweight. There's no other muscle group in your body with that sort of potential. It's for that reason that one should be able to train them to tolerate high volume and moderate to high intensity.

It's also the reason why it's so effective.

Sangre

Hanley wrote: »

Smolov IS the reason why his statement was false. It's a well know squat cycle on here, which requires the trainee to squat multiple times per week at high volume and moderate intensity, not going to failure. The complete opposite of Tico's statement that you should only train them once a week and not be able to walk afterwards.

http://www.joeskopec.com/smolov.html

You know that, B-Builder knows that but I think his point was the OP probably doesn't know that.

@OP: Be warned: Squats and hard work will make buying pants a nightmare.

jg72

I was squatting 80kg , 3 sets X 8 reps but i wasnt noticing any difference... I just want to get a bit more power and muscle into them cause i feel that it'll help me to increase my fitness. As i said earlier, the upper body is grand but i think its just too much for my legs and thats why im not as fit as id like to be. i wasnt working a balanced program. just neglected the legs when i wasnt seeing results

d'Oracle

jg72 wrote: »

I was squatting 80kg , 3 sets X 8 reps but i wasnt noticing any difference... I just want to get a bit more power and muscle into them cause i feel that it'll help me to increase my fitness. As i said earlier, the upper body is grand but i think its just too much for my legs and thats why im not as fit as id like to be. i wasnt working a balanced program. just neglected the legs when i wasnt seeing results

Were you upping the weight at all or just doing 3x8 at 80kg every session?

jg72

I was upping it...

Brian?

jg72 wrote: »

I was squatting 80kg , 3 sets X 8 reps but i wasnt noticing any difference... I just want to get a bit more power and muscle into them cause i feel that it'll help me to increase my fitness. As i said earlier, the upper body is grand but i think its just too much for my legs and thats why im not as fit as id like to be. i wasnt working a balanced program. just neglected the legs when i wasnt seeing results

The answer you're looking for is progression. Squat heavier, add weight every week. Give your muscles a reason to grow by increasing the weight and fuel them with the right food and you will see results.

It's as simple as that.

soc$

Hanley wrote: »

What are you legs designed for? Strength AND endurance.

They can carry you over a marathon course, or lift 3x bodyweight. There's no other muscle group in your body with that sort of potential. It's for that reason that one should be able to train them to tolerate high volume and moderate to high intensity.

It's also the reason why it's so effective.

+1 - always found legs, gluts, etc recovered much faster than upper body.

One thing I've wondered though - for a 5x5 style program where you go heavy are leg extensions really a good idea? I always thought they were for lightwork cause of the possobility of shearing in the knee joint? Only asking.

d'Oracle

jg72 wrote: »

I was upping it...

Just wanted to be sure.

Parsley

THE SQUAT

Down this road, in a gym far away,
a young man was heard to say,
"no matter what i do, my legs won't grow"
he tried leg extensions, leg curls, and leg presses , too
trying to cheat, these sissy workouts he'd do.

from the corner of the gym where the big men train,
through a cloud of chalk and the midst of pain
where the noise is made with big forty fives,
a deep voice bellowed as he wrapped his knees.
a very big man with legs like trees.

laughing as he snatched another plate from the stack
chalking his hands and monstrous back,
said, "boy, stop lying and don't say you've forgotten,
the trouble with you is you ain't been SQUATTIN'. "

http://www.joeskopec.com/poems.html

was shocked this hadn't been posted already :pac: