What’re your max squat and deadlift currently? Where you’re at is important in determining where you need to go…
Awesome avatar bro!
Anyways, You will be glad I saw this thread.
Take your stupid leg workout and throw it in the garbage can.
You want to build leg mass, all you need is one exercise. The squat. If done correctly with a focus on progressively increasing the weight you do over time, this is all you need.
Later on you can worry about refining.
So here is your workout:
Squat Monday and Thursday
set #1 warmup with bar.
set #2 25 lbs per side 10-12 reps.
Now increase the weight by 30 lbs per side, untill you can no longer perform more then 8 reps perfectly.
do not use wraps, or a belt, the key is perfect form, no bouncing at the bottom, no bending over too far, and keep the bar at the base of your neck, not half way down your back.
I tend not to go past 90 degrees as the risk for injury of the hips and knees vs benefit of extra muscle developement is just not there for myself. I personally do box squats to ensure a consistant and safe squating depth.
The key is to add progressive poundage on a weekly basis, and do this without getting injured, as injuries such as a bad back or bum knee only set you back.
every week, try to add 2.5 lbs per side on top of what you did the previous week.
Try to have a spotter for your last - heaviest set to ensure safety, and squat in a cage if at all possible.
I will also add that Scott Abel wrote an incredibly challenging leg routine: http://www.T-Nation.com/article/bodybuilding/the_ultimate_legs_program&cr=
In terms of diet, I noticed you said that you were consuming a caloric surplus. Not intending to attack you with this, but I’ve read many of your posts before and they all seem to revolve around diet and not being able to gain muscle. Here’s a hint: you’re not eating enough; it’s more than just food choices, nutrient timing, etc. I am sensitive to your being female and being particularly interested in keeping fat at bay, but as Einstein said, “…the definition of insanity is doing the same thing over and over again and expecting different results.”
There are truly a million ways for you to eat and every expert and otherwise internet schmuck, myself included, has his/her biases. With that said, you still need a true caloric excess, and if your diet is largely protein and vegetables, you ain’t gonna grow