LEGS - UK-Muscle Body Building Community

ALake · 15-07-2007, 03:40 AM

Ok, I have eventually making progress on my upper body but my legs are as skinny as ever. Can somebody help or post a real good leg building exercises.

Here is what I do at the moment

Calf raises 1x200
Squats 5x5
Single leg Squats 2x8
Straight Leg Deadlift 5x5

Might not seem much but I was told to stay away from Isolation and stick to the heav compound lifts to gain mass.

**big** · 15-07-2007, 08:32 AM

I take it that routine isn't working for you then?

What sort of volume do you do for upper body? Can you list out your full routine?

paulo · 15-07-2007, 10:55 AM

sounds like you maybe not eating enough dude or overtraining, that looks fine 2 me-not a fan of single leg stuff-unless its the middle one!

DB · 15-07-2007, 11:12 AM

i dont know how u'd squat properly after your calves are fried!!

makes it hard to balance imo

every leg routine should have lunges imo!

squat_this · 15-07-2007, 11:44 AM

How do single leg squats work??? Asking for a twisted knee IMO.
Exercises I like for legs are front squats, deep Smith squats with your feet out in front of you, lunges as DB said, leg press, light leg extensions but hold at the top for a few seconds. I mix and match between these exercises doing 3-4 of them in a session. Personally I leave calves to last and make sure I do a standing calf raise and a seated calf raise.

chrisj22 · 15-07-2007, 11:50 AM

Yeah, single leg squats sound a bit dodgy IMO. I've done single-leg leg presses to great effect, but never single squats.

Agree though, lunges are the daddy.

ALake · 15-07-2007, 02:18 PM

I tried lunges but I cant keep balance and good form, so I do single leg like the lunge - http://www.exrx.net/WeightExercises/...plitSquat.html

I will try the walking lunges thom, I suppose I should just stick at it and try and eat more.

ALake · 15-07-2007, 02:23 PM

Quote:

Originally Posted by big

I take it that routine isn't working for you then?

What sort of volume do you do for upper body? Can you list out your full routine?

Here is my Chest and Arm routine

Push Up's
DB Bench Press 2x8
DB Fly's 2x8
DB Curls 2x8
DB Concentration curls 2x8
Bench Dips
DB Tri Extensions
Wrist+Reverse flexor curls.

**Pscarb** · 15-07-2007, 03:17 PM

if your not getting anything from your workout their are two reasons
1 - You are not eating enough calories for growth and repair.
2 - Your training is not intense enough to cause growth.

try my leg session that i do most weeks.

Leg extensions:
6 sets 10 reps 10 seconds between each set
Lying leg curls:
6 sets 10 reps 10 seconds between each set
Leg press:
6 sets 10 reps 10 seconds between each set
Lunges:
6 sets 10 reps 10 seconds between each set

ah24 · 15-07-2007, 05:53 PM

Paul, would you say a leg routine like yours would still be too advanced for me at the moment and would result in over-training?

**Pscarb** · 15-07-2007, 09:43 PM

i would say that you could do this leg routine once a month to shock the system just don't try to lift to much weight with the exercises on the leg press i use 12 plates for you Adam i would say 6 plates....

15-07-2007, 03:40 AM	#1 (permalink)
ALake Gym Addict Join Date: Feb 2007 Location: Norwich Posts: 204	LEGS Ok, I have eventually making progress on my upper body but my legs are as skinny as ever. Can somebody help or post a real good leg building exercises. Here is what I do at the moment Calf raises 1x200 Squats 5x5 Single leg Squats 2x8 Straight Leg Deadlift 5x5 Might not seem much but I was told to stay away from Isolation and stick to the heav compound lifts to gain mass.

15-07-2007, 08:32 AM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,416	Re: LEGS I take it that routine isn't working for you then? What sort of volume do you do for upper body? Can you list out your full routine? __________________ 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.

15-07-2007, 10:55 AM	#3 (permalink)
paulo Looking Freaky Join Date: Feb 2007 Location: north Posts: 981	Re: LEGS sounds like you maybe not eating enough dude or overtraining, that looks fine 2 me-not a fan of single leg stuff-unless its the middle one!

15-07-2007, 11:12 AM	#4 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,427	Re: LEGS i dont know how u'd squat properly after your calves are fried!! makes it hard to balance imo every leg routine should have lunges imo! __________________ 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.

15-07-2007, 11:44 AM	#5 (permalink)
squat_this The legend that is LBND!!! Join Date: Jan 2006 Location: Surrey Posts: 1,385	Re: LEGS How do single leg squats work??? Asking for a twisted knee IMO. Exercises I like for legs are front squats, deep Smith squats with your feet out in front of you, lunges as DB said, leg press, light leg extensions but hold at the top for a few seconds. I mix and match between these exercises doing 3-4 of them in a session. Personally I leave calves to last and make sure I do a standing calf raise and a seated calf raise. __________________ Welcome to this thing of ours...a.k.a the UK-Muscle Mafioso Wasps - Premiership Champions '02-'03, '03-'04, '04-'05, '07-'08 Heineken Cup Winners - 2004, 2007

15-07-2007, 02:18 PM	#7 (permalink)
ALake Gym Addict Join Date: Feb 2007 Location: Norwich Posts: 204	Re: LEGS I tried lunges but I cant keep balance and good form, so I do single leg like the lunge - http://www.exrx.net/WeightExercises/...plitSquat.html I will try the walking lunges thom, I suppose I should just stick at it and try and eat more.

15-07-2007, 03:17 PM	#9 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,511	Re: LEGS if your not getting anything from your workout their are two reasons 1 - You are not eating enough calories for growth and repair. 2 - Your training is not intense enough to cause growth. try my leg session that i do most weeks. Leg extensions: 6 sets 10 reps 10 seconds between each set Lying leg curls: 6 sets 10 reps 10 seconds between each set Leg press: 6 sets 10 reps 10 seconds between each set Lunges: 6 sets 10 reps 10 seconds between each set __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at 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. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

15-07-2007, 05:53 PM	#10 (permalink)
ah24 Getting HUGE! Join Date: Jun 2006 Location: crawley Posts: 2,761	Re: LEGS Paul, would you say a leg routine like yours would still be too advanced for me at the moment and would result in over-training?

15-07-2007, 09:43 PM	#11 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,511	Re: LEGS i would say that you could do this leg routine once a month to shock the system just don't try to lift to much weight with the exercises on the leg press i use 12 plates for you Adam i would say 6 plates.... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at 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. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

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