sup bros I need some help getting my legs bigger. I squat heavey and low, i leg press heavy with full motion, i do lunges , extensions, hacks...you name it i do it for legs. My hams grow faster than my quads...it just seems like i cant get my legs thick like a want them, there cut as hell but i need them just bigger. my upper quads are thick but lower quads need to be brought up. what should i do and tips or tricks? and o yea i alternate one week i do legs twice..tues and friday and then the next week i do legs once and back twice. lower back tues and upper saturday, legs friday.
MESO-Rx
Anabolic Steroids
Legs need more thickness
- Thread starter LC_21
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jasthace
New Member
You seem to be doing enough
I was going to suggest lunges but you already do em.
Have you tried doing dumbbell lunges,do six reps per leg before changing out to the other leg.
I was going to suggest lunges but you already do em.
Have you tried doing dumbbell lunges,do six reps per leg before changing out to the other leg.
sportsclub
New Member
Lower legs are used the most when knees are completely bent...ATG squats if knees can handle it...I started doing wide stance squats which helped hugely. I also do 3/4 of the way up too to keep the resistance on my quads.
yea wide stance squats i havent done those for a while il start addin them in thanks
and im thinkin more front squats as well. See one of the reasons i think i get more upper leg size is because when i do my squats i go LOW like below parallel, you think that may be the reason, thats just how i was taught to perform squats.
and im thinkin more front squats as well. See one of the reasons i think i get more upper leg size is because when i do my squats i go LOW like below parallel, you think that may be the reason, thats just how i was taught to perform squats.
sportsclub
New Member
the lower u go the more u hit the lower quads...I am in need of more low inner quad(tear drop) definition and I got improvement with the wide stance squats. Also when i do leg extensions I vary the degree of stretch to the quad to keep resistance constant by going 3/4 down...to getting the full stretch in with total bend...lean back a bit to get a better stretch in...also flex the muscle for at least 30seconds after the set to keep the blood in there...
yea thats exactly were i need improvement, when you do the wide stance squats do you go full parallel and also do you use a smith machine for those rather than barbell? For leg extensions i usually change my feet position, like il point them inwards or outwards...im going to try the 3/4 motion you said though..thanks for the advice
hit your legs eod do 8 sets than go home , i got my friend to do this and he disn't believe me from one comp to another (9 months ) he put on 2.25 inches dieted ..... lunges standing and walking / sqauts / leg extionson , and ham curls ,(mix it up) no leg press ..... anyone wants to argue my legs are an honest 28 inches lean and i can do the splits to the floor in jeans.. this is what i did
sportsclub
New Member
hit your legs eod do 8 sets than go home , i got my friend to do this and he disn't believe me from one comp to another (9 months ) he put on 2.25 inches dieted ..... lunges standing and walking / sqauts / leg extionson , and ham curls ,(mix it up) no leg press ..... anyone wants to argue my legs are an honest 28 inches lean and i can do the splits to the floor in jeans.. this is what i did
For the 8 sets did you go heavy or moderate? How many reps did you do?
As for the wide stance I go down as far as possible but it gets hard to go deep b/c hip position.-.you will see when you try. Or just try without wt. Hips dont allow you to bend too much beyond parallel. Also bring the wt down ...you wont be as strong as narrow stance and your groin will thank you..
I learned the hard way...but Brman did warn me...12-15 reps making last three hard to do (heaviness wise)For the 8 sets did you go heavy or moderate? How many reps did you do?
As for the wide stance I go down as far as possible but it gets hard to go deep b/c hip position.-.you will see when you try. Or just try without wt. Hips dont allow you to bend too much beyond parallel. Also bring the wt down ...you wont be as strong as narrow stance and your groin will thank you..
bigbench
New Member
Try also adding a hack squat and putting your feet together in the stance and go down as far as you can. For leg extensions, do what Sporty suggested and do those at the begining so that your lower quads are already warmed up and will take the brunt of the force when doing compound movements
First you can and probably should drop the leg press's. These will not do anything for you that your heavy squats are not already doing for you. Same for the lunges these are normaly used by people that for some reason can not do heavy back or front squats. No sense wasting energy on things that are just takeing up resources and time. For the lower quads I have a few ideas for you.
First remove the leg press's and lunges and just ither up your squats or add deadlift to the mix.
Second before doing any leg extensions I want you to do a true set of sissy squats first and super set them with a set of leg extensions. At the top of your leg extensions I want you hold the weight for a slow two count before lowering. When you are holding at the top I want you to really concentrate on your lower legs and focus on contracting them harder then you need too in order to lift the weight! I know I am better able to focus on that are when I turn my toes in a tad this does not work for every one but it does work for some.
Since you hamstrings grow so easy you might cut back on hamstrig work. If you do not need it then it is just takeing up resources that could be better used for other things.
I have the same problem my hamstrings grow faster then my quads they always have. I found that doing 100-200 meter sprints really used to bring out my quads dureing track season! Adding sprints once or twice a week isnot a hard thing to do.
You can also try doing high steps with weight or low step with weight sometimes called Robinson step up. For the robinson step a 6x6 piece of wood works well. You can handle an insane amount of weight on it because of the short range of motion. These are normaly done high rep fashion with huge poundage in a cage so you drop the weight if you need to! It is a rehab exercise that when taken to the extreme like this can be used to drasticly shape your legs.
First remove the leg press's and lunges and just ither up your squats or add deadlift to the mix.
Second before doing any leg extensions I want you to do a true set of sissy squats first and super set them with a set of leg extensions. At the top of your leg extensions I want you hold the weight for a slow two count before lowering. When you are holding at the top I want you to really concentrate on your lower legs and focus on contracting them harder then you need too in order to lift the weight! I know I am better able to focus on that are when I turn my toes in a tad this does not work for every one but it does work for some.
Since you hamstrings grow so easy you might cut back on hamstrig work. If you do not need it then it is just takeing up resources that could be better used for other things.
I have the same problem my hamstrings grow faster then my quads they always have. I found that doing 100-200 meter sprints really used to bring out my quads dureing track season! Adding sprints once or twice a week isnot a hard thing to do.
You can also try doing high steps with weight or low step with weight sometimes called Robinson step up. For the robinson step a 6x6 piece of wood works well. You can handle an insane amount of weight on it because of the short range of motion. These are normaly done high rep fashion with huge poundage in a cage so you drop the weight if you need to! It is a rehab exercise that when taken to the extreme like this can be used to drasticly shape your legs.
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