I'm 6'5 and have pretty skinny legs. I've been reading many articles online and on here but am still Confused on how to add some decent size to my legs. Some say heavy squat is the only way to go, others say low weight but high reps....what is it? And if high reps, what is high? And how many sets? Just so Much conflicting information on the web
I'm guessing you're pretty skinny and pretty weak on the squat.
Squat 3x per week -- 3 sets of 5 adding 5lbs every session. When you can't do that any more switch to 2x / week, one heavy session (5x5) and one higher rep session, maybe a max set of 20 reps. Or just do the 20 rep squats program.
Everyone responds differently so you really need to find whats best for you. Pick a program and stick with it for a consistent extend period. If it isn't working after some serious dedication then try something else until you can find something that works for you. This might be a place to start.
With squats, the weight should always be heavy. The load will just vary depending on the amount of reps you're aiming for-- but it will always be heavy. It should never be light. It is absolutely pointless to have a "low weight" on the bar for your work sets if your goal is to get bigger and/or stronger.
Haha we're kind of giving him conflicting advice and perhaps confusing him more. Though I'd say everyone responding is right and it's all good info.
In my opinion it depends a lot on your current level and training plan. A beginner who still needs to develop good form and motor control and general strength on the squat would not be advised to try to bust out sets of 20 reps. It also depends how often per week you're going to squat. 1x per week, and you can really max out -- heavy squats in the 5-8 rep range and then maybe hack squats for really high reps and a huge pump. And it depends on overall strength in terms of hypertrophy potential -- a guy who can't yet squat bodyweight for 10 reps or so should be focusing more on lower reps (5-10) and strength adaptation before trying to maximize hypertrophy in my opinion.
Bottom line: the squat movement pattern is your best bet for leg size. Use a lot of volume -- relatively -- but still start with something manageable and increase it gradually over time. Don't just start with really high volume relative to your recovery.
I agree that the OP just needs to work his legs hard. Sets of 20 can work. I'm tired of the hypertrophy vs strength debate for beginners too. If he can't even do 10 body weight squats then it would be more beneficial to get better at that over the short term than heavy sets of 5-8 with weights.
OP- Form breakdown can occur with high reps, high intensity and anything in between. Learn to brace your abs and most things will be taken care of.
You can chase "strength", neural adaptations, maximize your leverages or whatever to improve your 1RM on the low bar squat or deadlift and one day you're going to learn what real strength is the hard way when a naturally stocky fellow who doesn't lift crushes you on the rugby field.
And Craze 9 advice is wrong why? Hes not telling the Op never to use higher reps. Hes telling him in a nut shell he might want to focus on focusing on his form starting out. Having someone a beginner focusing on high reps (20) is a pretty good way of developing very bad form habits. IMO.
Just learn to barbell squat. If you're doing it correctly, you'll DEFINETLY add mass to your legs. The quantity is dependant on many factors but the bottom line is you will add way more than (probably) doing other leg exercises.
Also try the leg press. Just push the damn thing in good form.
On a side note, it blows my mind how learning these movements and getting strong in them FIRST is not the focus of beginner advice. There is zero point in skipping ahead to high rep squats, TUT techniques, etc when someone doesn't even have decent strength in the basic squat.
Worth perhaps noting that this is also true for returning lifters. For me, atm I'm building my squat strength back up (my new usertag will give a hint as to why the layoff...), and I'm doing a fairly vanilla 5x5 or 6x6 protocol until I get back up to 405, at which point I'm going to go back to doing things I used to do like high rep squatting and such.
With the squat specifically, remember that it is a total-body lift. So your whole body really needs to get conditioned to be doing it.
[With the squat specifically, remember that it is a total-body lift. So your whole body really needs to get conditioned to be doing it.]
most people talk about the squat as just a leg builder when i work squats my whole body feels toasted so i kept thinking i must be doing something wrong,glad to see someone state it is a whole body lift