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some one lay it out for me: need to add bulk
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Between.Legs in general have many different muscle fiber types falling into many sub groups of slow and fast twitch fibers.Do one hypertrophy session Monday and one strength based session on Friday.Pay attention to your volume being that you will be doing a frequency of twice per week leg training.Experiment to find your threshold balancing volume,frequency and intensity.Strength based rep ranges/1-6.hypertrophy10-20.Do compound barbell movements on strength day.Squats,straight leg deadlifts,romanian deadlifts and lunge variants.On hypertrophy day choose movements such as legpresses,hacksquats,leg extensions,leg curl variants.
smiles
New Member
what's worked for me in gaining size, is standard heavy, squats sometimes I will follow with leg presses, then a barbell lunges.. recently I have been doing, squats of corse, seated leg raises, than finish off with leg curls, and I have still been gaining more size with this, its always good to switch it up, whether it is different workouts, different workout you start out with and end with, and of corse rising your weights, same with calves at the end... followed with eating if you want to gain mass, which I assume you already know, pack on the right amount of cals, carbs protein, and fats that your body needs to build them hammocks... 
puff_daddy
New Member
GHRP-6, more calories = more mass.
weekend
New Member
heavy weight high rep 
till you wanna puke
till you wanna puke
heavy weight high rep
till you wanna puke
Easier said then done but that is the end all be all answer really.
I wanna puke thinking about leg day
raysugar1234
New Member
My legs never grew until I started to train them heavy one day and high reps another day. Two days a week I do legs... this has been very effective for leg growth... For me one day a week was not enough and only training heavy was not enough either... I have done many, many sets of squats with no results till I started training this way.. You gotta experiment and see what works for you.... It's not one size fits all... What works for me may not work for you, but I'd be willing to bet it would..
The reason most folks legs "don't grow" they hate and thereby eliminate SQUATS!!
squat, squat, and more squats... i pyramid up 12,10,8,8,8 then on the last drop to low weight and hit at least 15 reps twice as fast as you damn can BURNOUT send those muscles into shock..if you wake up and can't walk, you did it right...a great way to isolate your quads is to throw a board under your heels during squats
remember low and heavy creates an androgenic and anabolic effect in the body from the release of natural hormones and GH...high reps give you that god awful pump. Dont short yourself, TAKE THE BEST OF BOTH WORLDS. NOW GET BIG BROTHER!!!!
Yea TS! Squat until those legs are "wobbly"and I PROMISE those "legs will grow" also!
Another exercise which is mandatory and complimentary to squats is STRAIGHT LEG dead lifts.
Why? Because if you don't you will develop thick thighs yet slender hams (esp at the hip region) and your development will be DISPROPORTIONATE, yuck!
Why? Because if you don't you will develop thick thighs yet slender hams (esp at the hip region) and your development will be DISPROPORTIONATE, yuck!
Lastly the KEY to preventing injury during lower body workouts ALWAYS keep your BACK STRAIGHT!!!!!!!!!
The Most Important Thing You Will Ever Learn About Lifting Weights
by Mark Rippetoe
I have discovered experienced lifters that lacked the ability to concentrically control the lumbar muscles. These guys immediately improved their pulling and squatting upon being shown how to produce the contraction – immediately meaning the next set.
Your lower back may very well be doing absolutely nothing that you tell it to do. Learning how to control the muscles that set the curve of your lumbar spine may be the most important thing you learn this year, because I can’t think of a more important part of your body to have under control. More than any other piece of the support structure, it directly determines your lifting efficiency.
Starting Strength: Article
heavy weight high rep
till you wanna puke
Isnt there no such thing as heavyweights and high reps ? Because if its really heavy your not going to be able to do high reps , right?
Medium weights in the 10 rep range seem to be the sweet spot for muscle growth according to the "experts" . Just heavy enough that you can barely get the 11th rep .
But heavy one workout and lighter the next does work.....
raysugar1234
New Member
I think what he was getting at is don't just throw a plate on the squat bar and do 20 reps and think your doing high reps... Put on a weight where you can barely squeeze out the 20th rep, or maybe leave one or two in the tank... Just like you said for the medium weights....
MisterBiggins
Banned
WestSide template and 4 heavy meals plus 2 MPH Mass gainer drinks. Pull sleds and get a lot of rest. Test and orals like d-ball..A-bombs. Good luck.
would you mind writing out your daily meals and macros please? most people don't grow because they don't eat.
for maximum hypertrophy, 8-12reps range with 45secs-60secs rest in between sets, and go for high volume. typically i'd do 10 working sets for larger muscle groups, and 5 working sets for small muscle groups 2-3 times per week.
low reps/high weights didn't add much mass to my frame, but this certainly does!
remember, everyone is different, and you gotta find out what works best for your body type and body chemistry.
MisterBiggins
Banned
You have to eat even when you don't want to!! Drink lots of whole milk. You said bulk right.... Try the wendler 5321.. Or Cube Method. Westside... But give it at least 3 months of your all before you switch and don't switch until all else fails.
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