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Share your muscle building leg workouts

post #1 of 66
2/16/07 at 3:37am
Thread Starter 
I've always had skinny legs and it wasn't until just recently (about six months ago) that I decided to do something about it, but have had little success. I realize that thick legs will not happen overnight, but I suspect my improvised routine has alot to do with the minimal results I've had thus far. My legs have gotten considerabley stronger but not that much thicker. I've bought two books off Amazon and browsed a couple of websites but haven't really found anything. Any suggestions?
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post #2 of 66
2/16/07 at 4:25am
Do squats...
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post #3 of 66
2/16/07 at 6:00am
Quote:
Originally Posted by drizzt3117
Do squats...

deadlifts and HIIT (high intensity interval training)
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post #4 of 66
2/16/07 at 9:53am
I stretch my arms parallel to the floor. I stand on my toes with my feet six inches apart, then I bend my knees, hips down, spine straight until my thighs are parallel to the floor. I hold it for 20 to 30 seconds and repeat it 9 times.
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post #5 of 66
2/16/07 at 9:56am
Eat big , think big and squat and deadlift big!!

You're a lucky man!!since there aren't any secrets to building big and strong legs...
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post #6 of 66
2/16/07 at 12:11pm
I got some help from a friend and have added close to 100lbs to my squat in 2 months. My ass is also getting bigger and rounder and my legs are filling out. The problem was overtraining before. Usual routine: Squats - 4 sets Walking Lunges - 3 sets Deadlifts - 4 sets DONE. Change-up routine Front squats - 4 sets Box step-ups - 4 sets Walking lunges - 3 sets DONE. I used to do squats, deadlifts, leg press, leg extensions, leg curls, everythign in one day. Like 18-20 sets. My legs wouldn't grow and I'd really, really hate leg day. Now I bang out 11-12 sets and I'm done. I'm still really tired but it's working wonders. And I enjoy doing legs a LOT now.
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post #7 of 66
2/16/07 at 5:53pm
eat
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post #8 of 66
2/17/07 at 12:56pm
Eccentric exercise has been shown to improve: hypertrophy of muscle.

I would suggest you implement:
1. Squats
2. Lunges
3. deadlift
4. Sled Leg Press

Focus on slower negatives and drop sets.

In addition to curls,extensions etc.

Use a supplement like NoXplode
Eat 6 times a day every 3 hours.
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post #9 of 66
2/17/07 at 5:31pm
Quote:
Originally Posted by Soph
Eccentric exercise has been shown to improve: hypertrophy of muscle.

I would suggest you implement:
1. Squats
2. Lunges
3. deadlift
4. Sled Leg Press

Focus on slower negatives and drop sets.

In addition to curls,extensions etc.

Use a supplement like NoXplode
Eat 6 times a day every 3 hours.
Nonsense on noxplode
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post #10 of 66
2/17/07 at 6:36pm
I'm not saying any of the advice given is bad, but for a beginner: why the hell would you be using supplements if you don't know how to work out properly yet? squats, straight leg deadlifts, lunges... start w/ a light weight & learn form as they're the more "dangerous" exercises. and eat more. Who cares about the scientific evidence about concentric vs. eccentric contraction, compound vs. isolation, static vs. dynamic, etc. The difference will be minimal for a beginner. eat a lot, often. exercise safely and consistently. skip HIIT for now (again, this type of training isn't all everyone cracks it up to be for anything other than conditioned athletes. I've got the research to back it up); do it later if you need to, or some other form of cardio. eat, lift, sleep. rinse & repeat. oh yeah, and squats. edit: I should also add that everyone's body responds differently. Some people respond better to a higher volume, some to heavier weights, etc. etc. You'll learn as you get more into the game and then can develop something to fit your needs & body.
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post #11 of 66
2/17/07 at 9:45pm
Quote:
Originally Posted by knucks
Nonsense on noxplode

Hardly. Verified via me and my weightlifting crew time and time again and again.
Caffiene has consistently been shown to be a performance enhancer. Documented
Creatine does allow one to perform better, endurance and strength are greater.

In this case, you have no idea what you are talking about.
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post #12 of 66
2/17/07 at 9:49pm
I've never tried noxplode, but can say that creatine does wonders for my strength levels..legs and otherwise. I use phosphagen hp and see a ramp up in my strength within a week.
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post #13 of 66
2/17/07 at 9:54pm
Quote:
Originally Posted by Studio27
why the hell would you be using supplements if you don't know how to work out properly yet? squats, straight leg deadlifts, lunges... start w/ a light weight & learn form as they're the more "dangerous" exercises. and eat more.

Who cares about the scientific evidence about concentric vs. eccentric contraction, compound vs. isolation, static vs. dynamic, etc. The difference will be minimal for a beginner.

eat a lot, often. exercise safely and consistently. skip HIIT for now (again, this type of training isn't all everyone cracks it up to be for anything other than conditioned athletes. I've got the research to back it up); do it later if you need to, or some other form of cardio.

eat, lift, sleep. rinse & repeat.

oh yeah, and squats.

edit: I should also add that everyone's body responds differently. Some people respond better to a higher volume, some to heavier weights, etc. etc. You'll learn as you get more into the game and then can develop something to fit your needs & body.

He's been training for six months, if he is having problems with form and performing basic core excersises wrong, which he hasn't stated but you are saying he has, then he needs a Personal Trainer to take him around before doing anything else.

I'll strongly disagree with your assumption against scientific evidence. If one wants to increase muscular hypertrophy and minimize risk of injury, the recommendations made are quite sound. You should train according to your objective not just train for the sake of training and ignore basic priniciples.

He should start training NOW according to his objectives.

We'll agree to disagree in this case.
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post #14 of 66
2/17/07 at 9:56pm
Quote:
Originally Posted by Studio27
again, this type of training isn't all everyone cracks it up to be for anything other than conditioned athletes. I've got the research to back it up

isn't the purpose of HIIT to burn as much fat as possible, while building muscles, and not compromising muscle mass. why do you say its only for conditioned athletes?
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post #15 of 66
2/17/07 at 10:00pm
Quote:
Originally Posted by Neo1824
I've never tried noxplode, but can say that creatine does wonders for my strength levels..legs and otherwise. I use phosphagen hp and see a ramp up in my strength within a week.

Yes, it is amazing I've tested using it and not using it and it is remarkable. We've had the creatine discussion before. And as you experienced it does work quite well. NoXplode (yes, crazy name) is successful and the supposed #1 supplement. because it contains 200 mg (2 cups of coffee) caffiene and creatine so it does indeed work quite well. Caffiene increases strength, focus and athletic performance. In fact, I believe the Olympics have it as an illegal substance above a certain miligram dose.

Creatine consisently works for me also, my strength and endurance is noticeably increased when running a cycle of it.
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