T Nation

Leg...endary

anyone else like to start with the leg press, then squat then Deadlift in that order?

For those of you with big legs lets talk about how you got there?

my legs are decent size about 27-29 inches depending on where you tape, and my shape is getting better as I slowly lean down.

Is there anything you guys do in particular to make certain muscles more pronounced and give he legs better shape?

leg extensions supersetted with leg curls for 5 sets (10-15 reps), then leg press (12-20 reps), then squats (5-8 reps), then SL deadlifts (10-15 reps). then depending on how much i hate my legs that day, hack squat machine for 4 sets of 15-20 reps. my legs only tape 26 though (after 6 weeks off from the gym).

[quote]wannabebig250 wrote:
… then depending on how much i hate my legs that day…

[/quote]

LOL!

Nothing like self-loathing to get one’s ass moving!

[quote]Iron Dwarf wrote:

[quote]wannabebig250 wrote:
… then depending on how much i hate my legs that day…

[/quote]

LOL!

Nothing like self-loathing to get one’s ass moving![/quote]

haha yup. sometimes you look forward to that leg and glute soreness from a good workout that is so bad you cant sit on the toilet without crying for 5 days.

I normally start with a hamstring curl, do two presses and a leg extension in no particular order, and finish with sldl. All of the exercises are high volume without focusing a lot on the weight, whatever weight gets me the contraction I want is the one I’ll use that day

[quote]paulieserafini wrote:
anyone else like to start with the leg press, then squat then Deadlift in that order?

For those of you with big legs lets talk about how you got there?

my legs are decent size about 27-29 inches depending on where you tape, and my shape is getting better as I slowly lean down.

Is there anything you guys do in particular to make certain muscles more pronounced and give he legs better shape?[/quote]

You want to add some serious mass to your legs brother?

From your statement your leg routine consists of a fixed path motion machine (leg press) and a two heavy compound movements.That’s not bad but let me make a couple of suggestions.

1st. Do Kettlebell Swings. No Kettlebell at your gym? Dumbbell swings. You must strengthen your posterior chain.

  1. Your heaviest movements (squat and deadlift) should be performed at the beginning of the routine for they require the highest energy expenditure. You want to exhaust the prime-mover muscle groups and then move on to shaping, isolations movements.

  2. Try to focus on performing squats on one leg day and deadlifts on another. Knowing that the squat and deadlift are testosterone boosting movements, what ever routine you plan after that leg day, despite being sore will receive the hormone boosting properties i.e. muscle growth, strength adaptations.

  3. Slow negatives, drop sets, pyramid sets, rest and pause are all excellent training variables to further progress leg development.

  4. Organize your leg days, make one a quad complex dominate day and the other a posterior chain development day.

  5. Eat more carbohydrates on legs days, if on a contest diet and are cycling carbohydrates, make them your re-feed days. BCAA supplementation during serious leg days is becoming more popular these days.

[quote]Riddle Ready wrote:
You want to add some serious mass to your legs brother?
[/quote]

FUCK YEAH! Kettlebell Swings? I’m on it!

Actually, I’m one of those guys who don’t try to get bigger legs for some time now. I understand they are typically the butt of jokes on here for good reasons, but in my case it’s really true. I swear. haha

Anyway, high reps+volume+frequent squatting did it for me. Now, if I would try to get those fuckers bigger now I would simply do something like this:

A. High-bar deep squats w/ weight-lifting shoes for high reps and continuous tension
B. RDLs full rom + strict form but go heavy
C. Leg press for high reps + slow negatives
D. Lying leg curls

That should do the trick.

Hamstrings

Single Leg Glute Hyperextension
Single Leg Curl
Doggystyle Leg Curl
Cable Pullthrough
Cable GHR
Leg Press
Front Facing Machine Hack Squat ss Reverse Machine Hack Squat

Quads

Leg Exstension
Walking Barbell Lunge
Front Squat
Hack Squat from pins
Leg Press
Front Facing Machine Hack Squat ss Reverse hack squat

Everything is 4 sets of 6 except for the supersets wgich are 7 sets of i to 12

Calves get standing work on monday and thursday. Seated on tuesday and friday…or however i feel like sometimes in changes

Oh and no i dont do full leg days. Always split up quads and hams

[quote]Riddle Ready wrote:

[quote]paulieserafini wrote:
anyone else like to start with the leg press, then squat then Deadlift in that order?

For those of you with big legs lets talk about how you got there?

my legs are decent size about 27-29 inches depending on where you tape, and my shape is getting better as I slowly lean down.

Is there anything you guys do in particular to make certain muscles more pronounced and give he legs better shape?[/quote]

You want to add some serious mass to your legs brother?

1st. Do Kettlebell Swings.

and then move on to shaping, isolations movements.

Can’t tell if srs?

I have focused more on keeping constant tension throughout with any kind of pressing movement and not be so hung up on how much weight I’m moving. I usually find that by doing this I can only manage about half the reps I could with that weight before but I’ve already noticed some decent growth, particularly in the vl, since focusing on this kind of training a few months ago

Lemony2j: any particular movements you’ve done to target the VL? Or is just the focus on constant tension that is doing it for you regardless of movement?

(Loving all these leg posts lately; some great info.)

[quote]Tyler23 wrote:
Lemony2j: any particular movements you’ve done to target the VL? Or is just the focus on constant tension that is doing it for you regardless of movement?

(Loving all these leg posts lately; some great info.)[/quote]

Yes, any pressing movements such as squat/leg press and focusing on ‘spreading the floor’, the combination of this and the constant tension has really helped me to connect with the vl and use it/feel it doing more of the work in both the concentric and eccentric parts of the movement

[quote]lemony2j wrote:

[quote]Tyler23 wrote:
Lemony2j: any particular movements you’ve done to target the VL? Or is just the focus on constant tension that is doing it for you regardless of movement?

(Loving all these leg posts lately; some great info.)[/quote]

Yes, any pressing movements such as squat/leg press and focusing on ‘spreading the floor’, the combination of this and the constant tension has really helped me to connect with the vl and use it/feel it doing more of the work in both the concentric and eccentric parts of the movement[/quote]

That’s some good rationale, good stuff on this thread