Leg Mass - UK-Muscle Body Building Community

**Great White** · 26-05-2005, 11:32 AM

Hello Gang

What would you reccommend as a real good leg mass building routine?

At the moment im not worried about defanition in my legs, just need to get some good size and strength into them following my op.

I have put on about 5" on each quad since my op, so its going good, but i still have a long way to go.

At the moment my leg work out is as follows:

Squats - 5 sets, 2 warm up @ 80kg, then 100kg, 140kg, 170kg (6 - 8 reps on these)

Leg Press - 3 sets, 150kg, 200kg, 250kg (6 - 10 reps)

Leg Extensions - 5 sets, 20kg, 30kg, 50kg, 60kg, 50kg (8 - 15 reps)

Calve Raises 3 sets 100kg - 150kg
Calve Presses (On leg press) 200kg - 250kg

Also do dead lifts 3 days later usually, going upto 230kg

At the moment im clean, not on anything other than a bit of Clen / Helios

Going back on in a few weeks, but really need to get these branches turned into trunks.

Thanks

Paul

SportDr · 26-05-2005, 12:24 PM

Squats (only to 60 degrees) Do different reps and intensities each week.

Reverse Lunges. On a smith machine these are quad killers.

Farmers Walk Lunges/ glutes/hams/quads

Leg Curls ( only if you feel you need to punish them more). Straight leg deads are biomechanically ridiculous for your back.

Leg extension are well know knee wreckers, and of little benefit as they are not functional. Get Rid.

Standing calf raises. For Gastrocnemius.

Seated calf raises. (you can use a smith machine for this if your gym doesnt have one) for Soleus.

THis routine is a killer, it really hits the quads and glutes, with some action on the Hams. It is safe and functional too so you should stay injury free and have effective strength not just absolute strength which cant be applied to anything.

HTH

SD

ALso for variety try the multidirectional lunge, http://www.chekinstitute.com/exercise.cfm. All of my clients do this every second leg routine for variety, function and strength. It is nice to do as you don't get bored quickly with it and it works ALL of the leg, quads/hams/glutes/abduc/adduc/gastroc tiring too. You need a big space to do it though

Captain Hero · 26-05-2005, 02:07 PM

60 degree squats? i normally go right down, never had any problems in my knees and feel it hits them well. Why 60 degrees? is it to prevent knee damage doc?

powerU · 26-05-2005, 02:21 PM

You've got little or no hamstring work there Paul, try some SLDLs or Farmers Walk Lunges - DOMS for a week afterward I reckon looking at what you do now!

Lose the leg extensions - they're useless.

Captain Hero · 26-05-2005, 02:33 PM

I do SLDLs and never get any back trouble, get a nice stretch on the hamstring. Good exercise Paul give them a try

SportDr · 26-05-2005, 02:35 PM

Quote:

Originally Posted by Cap

60 degree squats? i normally go right down, never had any problems in my knees and feel it hits them well. Why 60 degrees? is it to prevent knee damage doc?

Absolutely Cap, an ounce of prevention is worth a pound of cure, or in other words don't wait till you have a knee injury to decide you werent doing them safely.

I posted a safe squat technique in detail elsewhere, look it up if you are interested

SD

DB · 26-05-2005, 02:59 PM

20 rep squats!! absolute killer

SLDL all the way!

one legged leg press

SportDr · 26-05-2005, 03:02 PM

Quote:

Originally Posted by DB

20 rep squats!! absolute killer

SLDL all the way!

one legged leg press

Yep

Nope

Yep!

Lool

SD

**big** · 26-05-2005, 05:46 PM

Squatting 3x/week not to failure will do it for you with incremental weight increases. No other leg work.

Mon
----
Squat 5x5 at a set weight

Wed
-----
Squat 5x5 using 80% of Monday's weight

Fri
---
Squat work up to a 1x5 (so pyramid up to a 1x5) using a slightly heigher weight than Monday's 5x5.

Do this for 4 weeks, starting easy and adding 5kg each week. After the 4 weeks, deload, then drop the Wednesday workout and continue progressing 5kg/week doing 3x3 on the Monday and 1x3 on the Friday for another 4 weeks. The first 4 weeks period the volume is the stimulus, and the second 4 week period the intensity is the stimulus.

Just like Bill Starr said, and it works well

**Great White** · 27-05-2005, 09:28 AM

Thanks all

Just to clarify, I do do hamstring work, I forgot to mention. After leg extension i do the reverse hamstring ones.

I'll stard throwing in some SLDL's as i only do the norm atm.

Thanks all, Hopefully i`ll have 3 trunks soon, not just the one ;)

megatron · 27-05-2005, 09:44 AM

Quote:

Originally Posted by Paul Govier

Thanks all, Hopefully i`ll have 3 trunks soon, not just the one ;)

LOL

verve · 28-05-2005, 12:05 AM

Quote:

Originally Posted by SportDr

Absolutely Cap, an ounce of prevention is worth a pound of cure, or in other words don't wait till you have a knee injury to decide you werent doing them safely.

I posted a safe squat technique in detail elsewhere, look it up if you are interested

SD

Whatever happened to everyone saying "ass to floor"?

I always feel like I'm cheating if I don't go down far enough :(

**big** · 28-05-2005, 12:07 AM

Quote:

Originally Posted by vervefan

Whatever happened to everyone saying "ass to floor"?

I always feel like I'm cheating if I don't go down far enough :(

Ditto! I got ATF too. I find it WAY easier on the knees than doing half or quarter squats.

ONE SMART COOKIE · 28-05-2005, 07:44 AM

Quote:

Originally Posted by Paul Govier

Hello Gang

What would you reccommend as a real good leg mass building routine?

At the moment im not worried about defanition in my legs, just need to get some good size and strength into them following my op.

I have put on about 5" on each quad since my op, so its going good, but i still have a long way to go.

At the moment my leg work out is as follows:

Squats - 5 sets, 2 warm up @ 80kg, then 100kg, 140kg, 170kg (6 - 8 reps on these)

Leg Press - 3 sets, 150kg, 200kg, 250kg (6 - 10 reps)

Leg Extensions - 5 sets, 20kg, 30kg, 50kg, 60kg, 50kg (8 - 15 reps)

Calve Raises 3 sets 100kg - 150kg
Calve Presses (On leg press) 200kg - 250kg

Also do dead lifts 3 days later usually, going upto 230kg

At the moment im clean, not on anything other than a bit of Clen / Helios

Going back on in a few weeks, but really need to get these branches turned into trunks.

Thanks

Paul

Depends on how serious you are about gaining the extra mass and wether you dont mind some serious pain for a few days,lol...

I`ve put on nearly 1/4 inch on thighs after a single work out and kept it.......hahahahaha...but it was painfull.........

TOMA13 · 28-05-2005, 09:20 AM

cant beat 20 rep squats!, as long as you dont bounce out at the bottom of the rep your knees should handle it ok. Keep it smooth and steady.

26-05-2005, 11:32 AM	#1 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,272	Leg Mass Hello Gang What would you reccommend as a real good leg mass building routine? At the moment im not worried about defanition in my legs, just need to get some good size and strength into them following my op. I have put on about 5" on each quad since my op, so its going good, but i still have a long way to go. At the moment my leg work out is as follows: Squats - 5 sets, 2 warm up @ 80kg, then 100kg, 140kg, 170kg (6 - 8 reps on these) Leg Press - 3 sets, 150kg, 200kg, 250kg (6 - 10 reps) Leg Extensions - 5 sets, 20kg, 30kg, 50kg, 60kg, 50kg (8 - 15 reps) Calve Raises 3 sets 100kg - 150kg Calve Presses (On leg press) 200kg - 250kg Also do dead lifts 3 days later usually, going upto 230kg At the moment im clean, not on anything other than a bit of Clen / Helios Going back on in a few weeks, but really need to get these branches turned into trunks. Thanks Paul __________________ Welcome to Uk-Muscle.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Hardcore Bodybuilding & Powerlifting Community! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Bodybuilding & Sports Video Sharing Community!

26-05-2005, 12:24 PM	#2 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,631	Squats (only to 60 degrees) Do different reps and intensities each week. Reverse Lunges. On a smith machine these are quad killers. Farmers Walk Lunges/ glutes/hams/quads Leg Curls ( only if you feel you need to punish them more). Straight leg deads are biomechanically ridiculous for your back. Leg extension are well know knee wreckers, and of little benefit as they are not functional. Get Rid. Standing calf raises. For Gastrocnemius. Seated calf raises. (you can use a smith machine for this if your gym doesnt have one) for Soleus. THis routine is a killer, it really hits the quads and glutes, with some action on the Hams. It is safe and functional too so you should stay injury free and have effective strength not just absolute strength which cant be applied to anything. HTH SD ALso for variety try the multidirectional lunge, http://www.chekinstitute.com/exercise.cfm. All of my clients do this every second leg routine for variety, function and strength. It is nice to do as you don't get bored quickly with it and it works ALL of the leg, quads/hams/glutes/abduc/adduc/gastroc tiring too. You need a big space to do it though __________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819 Last edited by SportDr; 26-05-2005 at 12:27 PM.

26-05-2005, 02:07 PM	#3 (permalink)
Captain Hero is really, really, ridiculously good looking. Join Date: Jun 2004 Location: United Kingdom Posts: 6,788	60 degree squats? i normally go right down, never had any problems in my knees and feel it hits them well. Why 60 degrees? is it to prevent knee damage doc? __________________ Captain Hero 1. Captain Hero To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 25 up, 3 down To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. One of the most messed up characters in To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , Captain Hero is a parody on Superman. He is also a To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , enjoys To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , is a bisexual, has a childish personality and possibly a mental disorder, is at times a To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , practices To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , had a romance with To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , Bleh, and Unusually-Flexible-Girl. "By the time I get there, the girl is either already safe, or dead. Either way, there's going to be some serious fondling." ~Captain Hero. *"Good judgment comes from experience, and a lot of experience comes from bad judgment."*

26-05-2005, 02:33 PM	#5 (permalink)
Captain Hero is really, really, ridiculously good looking. Join Date: Jun 2004 Location: United Kingdom Posts: 6,788	I do SLDLs and never get any back trouble, get a nice stretch on the hamstring. Good exercise Paul give them a try __________________ Captain Hero 1. Captain Hero To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 25 up, 3 down To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. One of the most messed up characters in To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , Captain Hero is a parody on Superman. He is also a To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , enjoys To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , is a bisexual, has a childish personality and possibly a mental disorder, is at times a To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , practices To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , had a romance with To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. , Bleh, and Unusually-Flexible-Girl. "By the time I get there, the girl is either already safe, or dead. Either way, there's going to be some serious fondling." ~Captain Hero. *"Good judgment comes from experience, and a lot of experience comes from bad judgment."*

26-05-2005, 02:59 PM	#7 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,412	20 rep squats!! absolute killer SLDL all the way! one legged leg press __________________ DB To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. often imitated never duplicated To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. DB sleeps with a night light. Not because DB is afraid of the dark, but the dark is afraid of DB. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-05-2005, 02:21 PM	#4 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	You've got little or no hamstring work there Paul, try some SLDLs or Farmers Walk Lunges - DOMS for a week afterward I reckon looking at what you do now! Lose the leg extensions - they're useless.

26-05-2005, 05:46 PM	#9 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,406	Squatting 3x/week not to failure will do it for you with incremental weight increases. No other leg work. Mon ---- Squat 5x5 at a set weight Wed ----- Squat 5x5 using 80% of Monday's weight Fri --- Squat work up to a 1x5 (so pyramid up to a 1x5) using a slightly heigher weight than Monday's 5x5. Do this for 4 weeks, starting easy and adding 5kg each week. After the 4 weeks, deload, then drop the Wednesday workout and continue progressing 5kg/week doing 3x3 on the Monday and 1x3 on the Friday for another 4 weeks. The first 4 weeks period the volume is the stimulus, and the second 4 week period the intensity is the stimulus. Just like Bill Starr said, and it works well __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-05-2005, 09:28 AM	#10 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,272	Thanks all Just to clarify, I do do hamstring work, I forgot to mention. After leg extension i do the reverse hamstring ones. I'll stard throwing in some SLDL's as i only do the norm atm. Thanks all, Hopefully i`ll have 3 trunks soon, not just the one ;) __________________ Welcome to Uk-Muscle.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Hardcore Bodybuilding & Powerlifting Community! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Bodybuilding & Sports Video Sharing Community!

28-05-2005, 09:20 AM	#15 (permalink)
TOMA13 Newbie Trainer Join Date: May 2005 Posts: 9	cant beat 20 rep squats!, as long as you dont bounce out at the bottom of the rep your knees should handle it ok. Keep it smooth and steady.