Need to add mass to legs.

[Morefyah]

I was wondering if any of you might be able suggest a good intermediate leg program geared towards adding mass.

My legs are kinda skinny.


My fall lacrosse league starts in late August and I am looking to add a little strength and mass.

Would also like to prime up my fast twitch muscles as much as possible and up my cardio a bit.

 

[weighted chinup]

What does your current leg training look like? Post your current exercise selection, total volume for each movement, what intensity / rep range you are working in, and how frequently you train them.

 

[Docd187123]

Squats, front squats, box squats, pause squats, deadlifts, deficit deadlifts, dimel deadlifts, snatch grip deadlifts, RDLs, SLDLs, good mornings.

 

[Morefyah]

Thanks @Docd187123.
I am going to have to reference some of your suggestions.
Not so familiar with a couple of the movements.
More important I probably lack the proper technique.

I consider myself a pretty intermediate lifter as you can see by my rather generic leg routine.

Squat rack 4 x 5-8

Leg press 4 x 5-8

Leg curl 4 x 10-12

Seated calf raises 3 x 10-12

Standing calf raises 3 x 10-12

Dumbbell lunges 4 x 10-12

 

[rigs03]

Don't be afraid to mix it up and get some higher reps in there from time to time. I know plenty of people who grow off that alone.

 

[insertnamehere]

Thanks @Docd187123.
I am going to have to reference some of your suggestions.
Not so familiar with a couple of the movements.
More important I probably lack the proper technique.

I consider myself a pretty intermediate lifter as you can see by my rather generic leg routine.

Squat rack 4 x 5-8

Leg press 4 x 5-8

Leg curl 4 x 10-12

Seated calf raises 3 x 10-12

Standing calf raises 3 x 10-12

Dumbbell lunges 4 x 10-12

What weight are you currently doing with the listed exercises, set/rep ranges?

What is your plan of progression?

How many times a week do you do the listed routine?

How long have you been doing the listed routine?

 

[Morefyah]

What weight are you currently doing with the listed exercises, set/rep ranges?

What is your plan of progression?

How many times a week do you do the listed routine?

How long have you been doing the listed routine?

I only do the routine once a week.

I am 5'9 and 175lbs and I am trying to
Add some mass and stimulate my fast twitch muscles as much as possible.

I won't list them all but here are a few
Squat rack 220 to 290 lb max
Leg presses 240 to 320 lb max
Leg curls 60 to 90 lb max
Calfs raises 30 to 70 lb max
Dumbbell lunges 45 to 75 lb max
( these really hurt my bad knee)

Yea I know these are pretty week number....
I have a reconstructed right knee.
Tore acl and mcl about 7 years ago, having sex with my ex girlfriend.
(True Story)

 

[weighted chinup]

Increase frequency. Once a week isn't enough to progress optimally imo.

Increase total volume for back squat a little bit more, keep intensity the same.

Add a compound movement to more directly address your posterior chain and hamstrings, this is lacking in your routine.

Example

Back Squat - Aim for 30-40 total reps per session with the same intensity you mentioned

add something like

Romanian Deadlift - 50 total reps with a 8-10RM

Weighted Hyper-extensions are a good addition as well, you can add those towards the end.

then the usual isolation work, Leg extensions, Leg curls, and your calf work if you train them.

But yeah, just squat more frequently and w/ a bit more total volume and add RDL's. The rest looks good.

 

[Morefyah]

Sounds like great advice thank you!
I am going to try to add a couple of the movements you suggested and up my frequency to twice a week, since it's one of my weak points.

I just started a new cycle.
So hopefully with a proper diet and a little higher volume and frequency.
I can achieve my goals and add the additional mass without sacrificing speed or quickness.

 

[TyroneMoreGains]

I only do the routine once a week.

I am 5'9 and 175lbs and I am trying to
Add some mass and stimulate my fast twitch muscles as much as possible.

I won't list them all but here are a few
Squat rack 220 to 290 lb max
Leg presses 240 to 320 lb max
Leg curls 60 to 90 lb max
Calfs raises 30 to 70 lb max
Dumbbell lunges 45 to 75 lb max
( these really hurt my bad knee)

Yea I know these are pretty week number....
I have a reconstructed right knee.
Tore acl and mcl about 7 years ago, having sex with my ex girlfriend.
(True Story)

Elaborate

 

[Morefyah]

Elaborate

This girl that I worked with was all sorts of freaky. She was half black half white from Detroit, she was fucking beautiful. We actually went on too date and live together for almost 4 years.

One night after work we hit up a bar close to her apartment and drank a shit ton of tequila, I think it was hornitos.

Anyways I know I was about to tear this shit up so I'm getting excited. She tells me she wants me to fuck her on the roof of the building. She had access through a window and up the fire escape.

Got to the roof smashed that shit while we watched cars drive by.
It was a good time!

This bitch loved getting fucked from behind, she also loved tasting her own pussy. Lol, that shit was pretty cool!
Put a smile on my face!

Left the roof got her back down in her bedroom got to tapping that shit some more. Ended up having her straddle me while I was holding her ass up in the air with her legs locked behind my back.

Was plowing that shit against the wall.
Finally lost my energy and wanted to carry her over to her bed.
I was exhausted and drunk and I still had her wrapped around me.

As I shuffled across her room I stepped down own a pile of clothes she had on the floor. But there were some boots under the clothes so they unexpectedly made my ankle collapsed and my knee folded instantly with her extra weight in my hands. Shit literally popped and swoll up like crazy I mean huge black and purple right away. I knew right away I had fucked up my knee for life!

She put some ice on it and gave me one of the best blowjobs I've ever had.
She felt so bad. She wanted to suck my dick all night like just from the guilt!

Torn mcl
Torn acl
Torn meniscus

I hope that was elaborate enough.
I just shot 100 mg of prop into my right delt and I already know I'm going to be in agony tomorrow.

I need to medicate...

 

[weighted chinup]

This girl that I worked with was all sorts of freaky. She was half black half white from Detroit, she was fucking beautiful. We actually went on too date and live together for almost 4 years.

One night after work we hit up a bar close to her apartment and drank a shit ton of tequila, I think it was hornitos.

Anyways I know I was about to tear this shit up so I'm getting excited. She tells me she wants me to fuck her on the roof of the building. She had access through a window and up the fire escape.

Got to the roof smashed that shit while we watched cars drive by.
It was a good time!

This bitch loved getting fucked from behind, she also loved tasting her own pussy. Lol, that shit was pretty cool!
Put a smile on my face!

Left the roof got her back down in her bedroom got to tapping that shit some more. Ended up having her straddle me while I was holding her ass up in the air with her legs locked behind my back.

Was plowing that shit against the wall.
Finally lost my energy and wanted to carry her over to her bed.
I was exhausted and drunk and I still had her wrapped around me.

As I shuffled across her room I stepped down own a pile of clothes she had on the floor. But there were some boots under the clothes so they unexpectedly made my ankle collapsed and my knee folded instantly with her extra weight in my hands. Shit literally popped and swoll up like crazy I mean huge black and purple right away. I knew right away I had fucked up my knee for life!

She put some ice on it and gave me one of the best blowjobs I've ever had.
She felt so bad. She wanted to suck my dick all night like just from the guilt!

Torn mcl
Torn acl
Torn meniscus

I hope that was elaborate enough.
I just shot 100 mg of prop into my right delt and I already know I'm going to be in agony tomorrow.

I need to medicate...

Unrelated to your story, but I gotta ask

are you an MF DOOM fan?

 

[Morefyah]

Unrelated to your story, but I gotta ask

are you an MF DOOM fan?

DOOM all capitals to trick spelling!
My all time favorite's;
DOOM, Madlib, Dilla.

 

[weighted chinup]

DOOM all capitals to trick spelling!
My all time favorite's;
DOOM, Madlib, Dilla.

And you're a fan of Dilla too...you have top shelf taste in music my friend.

 

[ChuckSipes]

i find my legs grow more when i train more reps less weight, i was always of the notion that to get bigger you gotta lift bigger but for some reason it doesn't work like that for my legs

 

[ChuckSipes]

good to see some hip hop heads on here

 

[Janoy crevesa]

Superset glute ham raise and deadman quad raise. Feel it more than squats ever did for me. Can't squat or leg press right now cuz of hamstring tendonitis so these are lifesavers for me.

 

[Izk]

i find my legs grow more when i train more reps less weight, i was always of the notion that to get bigger you gotta lift bigger but for some reason it doesn't work like that for my legs

My legs don't grow unless i do over 15 reps. Usually 20 is best.

 

[Frank the tank 456]

This mite sound crazy, but using TNE on my leg day has made my legs blow up fast. They are strong as fuck too. Not only my legs but my glutes too. I have literally grown out of my underwear the last 6 weeks.

315-325 lbs 5x5 squats
14 plate leg press 10-15 reps
5x20 leg extensions
5x20 hammy curls

Real basic leg routine. I consume lots of food everyday, but I really go all out on leg day. I think TNE enhances my protien synth witch makes my legs and glutes grow fast. Just my 2 cents

The skank

 

[Deisel26]

This mite sound crazy, but using TNE on my leg day has made my legs blow up fast. They are strong as fuck too. Not only my legs but my glutes too. I have literally grown out of my underwear the last 6 weeks.

315-325 lbs 5x5 squats
14 plate leg press 10-15 reps
5x20 leg extensions
5x20 hammy curls

Real basic leg routine. I consume lots of food everyday, but I really go all out on leg day. I think TNE enhances my protien synth witch makes my legs and glutes grow fast. Just my 2 cents

The skank

Skank u are really gonna make me get some TNE if u keep talking about how good it is