need leg size - UK-Muscle Body Building Community

kayholetrip · 26-06-2005, 01:06 AM

need leg mass help how do i train

***Lorian*** · 26-06-2005, 01:20 AM

Quote:

Originally Posted by kayholetrip

need leg mass help how do i train

1. Perform excercies with big heavy weights.
2. Eat lots.
3. Repeat.

L

Timmy Smooth · 26-06-2005, 02:49 AM

What is your training/diet like at the moment? Well, the basic movement would be a Squat. Also, think Leg Press, Leg Extension, Hamstring Curls and Calf Raises. There's five straightforwrd and effective exercises. Maybe try going as heavy as you can for sets of 5 reps on either of the former two, then 8-10 on the latter three movements. If you're looking for an alternative approach to keep tings interesting, maybe try doing single legs on the press, or even Barbell Box Step-ups. Perhaps do some SLDLs (Straight Leg Deadlifts) to work your hams.

DB · 26-06-2005, 10:07 AM

squats alot and squat heavy= big legs

John · 26-06-2005, 10:09 AM

his legs are superb, and also to pscarb, i dont think he squats at all, but thats due to a health problem, i think.

Tatyana · 18-02-2006, 01:28 AM

Squats need really good form, so stay light until you have that down, they are a great builder though.

Women often build up their legs quite quickly, so quite a few do rep ranges of 15-20, 4 sets

I also like to mix it up a bit, hack squats (machine assisted), squats with Smith machine (easier to get better form), and you can also use a Swiss ball against a wall with dumbells to make sure your back is flat.

Lately my routine is:
Hamstrings on Monday (my stronger bit of my legs)
Smith machine lunges 4 sets of 25, usually quite light max 20 kg (but my hams are quite big)
Laying leg curls 3 sets of 15-20 kg, 15 reps
and single laying leg curls 15 kg, 3 sets of 15 OR
Stiff leg dead lifts 4 sets of 15, usually between 40-60 kg

Quads on Wed (this way my hams are usually knackered and can't help them out!)

Leg extensions 30 kg x 15 (3-4 sets to warm up and pre-exhaust a bit, although some of the latest research says pre-exhaustion does not work for building)

Leg Press 160 kg x 15-20 reps
200 kg x 15 reps
240 kg x 15 reps
280 kg x 15 reps
I have pushed up to 400 kg on a strength training cycle

Hack squats (sometimes supersets with Leg press)
3 - 4 sets of anywhere between 30-50 kg OR
Smith Machine Squats (same as above)

and then another set of leg extensions, as heavy as I can manage 3 sets 12-18 reps

**hackskii** · 18-02-2006, 07:12 PM

I have seen dudes with the best pair of legs in the world that just did squats.

Id have to say squats myself.

If you havent done them then carefull or you might now be able to walk the next day

Stone · 18-02-2006, 08:09 PM

Squat squat squat. I love front squat.............once you had enough, jump on leg press, owwwwwwwwwww

**Pscarb** · 20-02-2006, 02:07 PM

you don't need to squat to develop good legs i have not squatted for 10yrs and my legs don't seem to have suffered...

the_gre8t_1ne · 20-02-2006, 02:10 PM

Squats are the best, but leg press is a good alternative IMO

**Tinytom** · 20-02-2006, 02:36 PM

I do front squats cos I'm just so damn big that I can't get my arms back for a rear squat.

Love front squatting. Then I do Leg Press. Then I do Lunges with dumbells but walk around the gym because on the spot lunges hurt my knees.

DOn't do leg extensions because it hurts my patella tendon.

I trained Legs with Paul Scarb a few months ago and he does an interesting exercise whereby he does 6 sets of 10 reps on leg press in about 2 minutes. We both did it (of course I did twice the weight) and were both crippled the next day.

Inch High · 20-02-2006, 02:51 PM

is leg press the one where you stood up at a slight angle, sat down with feet up above, or lying down at an angke with your feet slightly below?

**Tinytom** · 20-02-2006, 03:04 PM

Quote:

Originally Posted by Inch High

is leg press the one where you

stood up at a slight angle, - Hack Squat

sat down with feet up above, - Leg Press

lying down at an angke with your feet slightly below? Machine Leg Press

Hope that helps

DB · 20-02-2006, 05:51 PM

Quote:

Originally Posted by Tinytom

I trained Legs with Paul Scarb a few months ago and he does an interesting exercise whereby he does 6 sets of 10 reps on leg press in about 2 minutes. We both did it (of course I did twice the weight) and were both crippled the next day.

lmao

**Pscarb** · 20-02-2006, 08:36 PM

Quote:

Originally Posted by Tinytom

I trained Legs with Paul Scarb a few months ago and he does an interesting exercise whereby he does 6 sets of 10 reps on leg press in about 2 minutes. We both did it (of course I did twice the weight) and were both crippled the next day.

Again you are mistaking those 2kg plates for 20kg....i do believe you got onto the leg press all c0cky and then by the 4th set you was crying for your mummy......:tongue10:

any way you did do well on the front squats mate and it isn't the huge arms you have stopping you squatting the normal way it is the hump on your back......the bells...ooh the bells...

26-06-2005, 01:06 AM	#1 (permalink)
kayholetrip Newbie Trainer Join Date: Jun 2005 Posts: 9	need leg size need leg mass help how do i train

26-06-2005, 10:07 AM	#4 (permalink)
DB UK-Muscle Moderator Join Date: Oct 2003 Location: SW London Posts: 11,223	squats alot and squat heavy= big legs __________________ 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.

26-06-2005, 10:09 AM	#5 (permalink)
John EFBB Winner Join Date: Jun 2004 Posts: 4,245	look for big pete in this aswell mate his legs are superb, and also to pscarb, i dont think he squats at all, but thats due to a health problem, i think. __________________ *“We can't solve problems by using the same kind of thinking we used when we created them.”*

18-02-2006, 01:28 AM	#6 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: On my bloody bike doing cardio Posts: 3,463	Legs Squats need really good form, so stay light until you have that down, they are a great builder though. Women often build up their legs quite quickly, so quite a few do rep ranges of 15-20, 4 sets I also like to mix it up a bit, hack squats (machine assisted), squats with Smith machine (easier to get better form), and you can also use a Swiss ball against a wall with dumbells to make sure your back is flat. Lately my routine is: Hamstrings on Monday (my stronger bit of my legs) Smith machine lunges 4 sets of 25, usually quite light max 20 kg (but my hams are quite big) Laying leg curls 3 sets of 15-20 kg, 15 reps and single laying leg curls 15 kg, 3 sets of 15 OR Stiff leg dead lifts 4 sets of 15, usually between 40-60 kg Quads on Wed (this way my hams are usually knackered and can't help them out!) Leg extensions 30 kg x 15 (3-4 sets to warm up and pre-exhaust a bit, although some of the latest research says pre-exhaustion does not work for building) Leg Press 160 kg x 15-20 reps 200 kg x 15 reps 240 kg x 15 reps 280 kg x 15 reps I have pushed up to 400 kg on a strength training cycle Hack squats (sometimes supersets with Leg press) 3 - 4 sets of anywhere between 30-50 kg OR Smith Machine Squats (same as above) and then another set of leg extensions, as heavy as I can manage 3 sets 12-18 reps

18-02-2006, 07:12 PM	#7 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	I have seen dudes with the best pair of legs in the world that just did squats. Id have to say squats myself. If you havent done them then carefull or you might now be able to walk the next day __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-06-2005, 02:49 AM	#3 (permalink)
Timmy Smooth Banned Join Date: Nov 2004 Location: Camden, London, via Cardiff. Posts: 2,794	What is your training/diet like at the moment? Well, the basic movement would be a Squat. Also, think Leg Press, Leg Extension, Hamstring Curls and Calf Raises. There's five straightforwrd and effective exercises. Maybe try going as heavy as you can for sets of 5 reps on either of the former two, then 8-10 on the latter three movements. If you're looking for an alternative approach to keep tings interesting, maybe try doing single legs on the press, or even Barbell Box Step-ups. Perhaps do some SLDLs (Straight Leg Deadlifts) to work your hams.

18-02-2006, 08:09 PM	#8 (permalink)
Stone Gym Addict Join Date: Jul 2005 Posts: 217	Squat squat squat. I love front squat.............once you had enough, jump on leg press, owwwwwwwwwww

20-02-2006, 02:07 PM	#9 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,183	you don't need to squat to develop good legs i have not squatted for 10yrs and my legs don't seem to have suffered... __________________ 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. Nutrition is your greatest anabolic agent everything else is just the icing on the cake

20-02-2006, 02:10 PM	#10 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,027	Squats are the best, but leg press is a good alternative IMO __________________ Know your role and shut your mouth! or I'll layeth the SMACK DOWN on your Candy ASS!! If you smelalalalalalooouuuu To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. the gre8t 1ne.......is cooking!? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. also find me at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

20-02-2006, 02:36 PM	#11 (permalink)
Tinytom super-hypno-moderator Join Date: Sep 2005 Location: Babylon Posts: 5,655	I do front squats cos I'm just so damn big that I can't get my arms back for a rear squat. Love front squatting. Then I do Leg Press. Then I do Lunges with dumbells but walk around the gym because on the spot lunges hurt my knees. DOn't do leg extensions because it hurts my patella tendon. I trained Legs with Paul Scarb a few months ago and he does an interesting exercise whereby he does 6 sets of 10 reps on leg press in about 2 minutes. We both did it (of course I did twice the weight) and were both crippled the next day. __________________ We are what we do. Excellence is therefore a habit not a skill. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Code 'UKM 110' for an extra 5% discount To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Also mod 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. Sponsored by Extreme Nutrition - Almost an unfair advantage

20-02-2006, 02:51 PM	#12 (permalink)
Inch High 5'5" - 8st 2lbs - trying to make 10st Join Date: Apr 2005 Location: Manchester la la la Posts: 119	is leg press the one where you stood up at a slight angle, sat down with feet up above, or lying down at an angke with your feet slightly below?