Get your legs stronger, bigger, better

Discussion in 'Health & Fitness' started by zyclon B gas, Oct 30, 2010.

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  1. zyclon B gas

    zyclon B gas sososerious

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    If you are like I was and still struggling to grow those legs then try this!
    But I warn you be sure to prepare for the following:

    1) Tons of soft tissue work (foam rolling) before and after this workout.
    2) Warm-up REALLY good before starting this workout. (Either some or a combination of movement prep, active mobility, bodyweight squats, t-spine mobility and lunge variations.)
    3) To be breathing heavier than you have huffed and puffed in your life.
    4) For every sissy squatter who wants the rack to hate you on this day, because the squat rack is yours on this day!
    5) You will feel nauseous and you probably will vomit.
    6) To not finish with the weight you start with.

    6-Week Leg Overhaul

    Do to the amount of spinal loading, you will take longer to warm-up before this workout.

    1A) – Barbell Squat 1 x 20
    1B) – Leg Press – 1 x 4-6
    1C) – Barbell Squat 1 x 20

    Rest 4 Minutes

    2A) – Barbell Squat – 1 x 20
    2B) – Leg Curl – 1 x 4-6
    2C) – Barbell Squat – 1 x 20

    Rest 4 Minutes

    3A) – Barbell Squat – 1 x 20
    3B) – Leg Extension – 1 x 4-6
    3C) – Barbell Squat – 1 x 20

    Rest 3 Minutes

    4A) – Barbell Squat – 1 x 20
    4B) - Leg Press – 1 x 4-6
    4C) – Barbell Squat – 1 x 20

    Rest 3 Minutes

    5A) – Barbell Squat – 1 x 20
    5B) – Leg Curl – 1 x 4-6
    5C) – Barbell Squat – 1 x 20

    Pass Out!

    There it is! The workout that got me started! Since then I’ve mixed and matched the machine exercises into a variation of other leg exercises. But this is what I started with.

    Now if you don’t like pain, don’t like to train legs cause it hurts, are weak-minded or just have no pain threshold, then DON’T DO THIS WORKOUT!
    But if you want legs that set you apart from all the top-heavy meatheads in your gym!

    GO GET IT!
    test
  2. Ralph Pootawn

    Ralph Pootawn New Member

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    My legs grow pretty easily one of my better groups.

    My problems would be chest, shoulders and back.
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  3. DahStoryTella

    DahStoryTella knowledge of self

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    Good read. This brings up something: I squatted once in two weeks until Friday, and I was able to do 25lbs more than what I was dying trying to do two weeks ago. Is that normal?
    Posted via Mobile Device
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  4. zyclon B gas

    zyclon B gas sososerious

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    i don't see why not. any type of work really gets your muscles reforming and building. if you were doing other leg exercises too, that will help. plus, you could just be more pumped during that day.

    i mean, unless you put up another 75-100 i would chalk it up to better days and your muscles slowly building to tolerate the higher weight. for example, back in high school i maxed at 250 on the bench. then one day i went in and put up 300, but never was able to do it again.
    test
  5. TheNewGuy

    TheNewGuy New Member

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    You had a long rest = better recovery = stronger legs.
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  6. billyanalogue

    billyanalogue New Member

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    Mayne once i added Squats and Deadlifts into my routine i noticed a big difference in my legs
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  7. Thrizzy

    Thrizzy 3.T.

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    Also I'd like to add for variety:

    Front Squats

    Sissy Squats


    For athletic purposes:

    Depth Jumps
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  8. Got Life?

    Got Life? Resident Megalomaniac

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    not sure if serious...this is a pretty fail routine for hypertrophy.
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  9. J o o k

    J o o k Win your battles before they’ve even been fought.

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    I have a love/hate relationship with front squats.

    That workout zyc posted is easy as shit with those one set exercises.
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  10. Thrizzy

    Thrizzy 3.T.

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    It's just not fun having the bar in front, shit sucks.

    I have to work out my legs tonight :scared:

    Leg day and back day always brings out the :scared:
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  11. Got Life?

    Got Life? Resident Megalomaniac

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    should be relatively easier for you since your chest is big, like I just rest the bar across the top of my chest.
    test
  12. DahStoryTella

    DahStoryTella knowledge of self

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    Haha. I had Squats/Legs today, too. I really wanna try front squats, but I feel uncomfortable as hell having the bar in front of me like that. I feel awkward just holding the 45lb bar in front. I think it's a wrist flexibility issue.
    test
  13. Thrizzy

    Thrizzy 3.T.

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    I use a pad on the bar, whatever.
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  14. Reflexx

    Reflexx [insert cool thing here]

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    I've found periodization to work best for legs, but with a year or two under your belt I'd recommend running Smolov if your legs are the most lagging.
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  15. zyclon B gas

    zyclon B gas sososerious

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    posted by my trainer guys. everyone's different.

    he's a professional WNBF bodybuilder - just came in #3 in the world competition in NY.
    test
  16. Reflexx

    Reflexx [insert cool thing here]

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    Zyclon...you aren't...nah lol. I think we're friends on fb haha. I'm under guidance of alberto nunez myself, who's a wnbf pro.

    You're speaking of shaun right? (Can't view vids on my bb)
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  17. zyclon B gas

    zyclon B gas sososerious

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    nah. not shaun.

    [youtube]IayqAq9O2BA[/youtube]

    #3 in middleweight.
    test
  18. Reflexx

    Reflexx [insert cool thing here]

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    Ah Tyler! Epic beard man lol. I was at Worlds this year and the last providing coverage for a web site with pics/videos. Do you post on BB.com perhaps?
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  19. zyclon B gas

    zyclon B gas sososerious

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    nope, just here. try to stay kinda anon as far as personal relationships go.
    test
  20. DahStoryTella

    DahStoryTella knowledge of self

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    I'm still seeing 'noob gains' with my legs, which is nice. My leg press went up 30lbs from last week, and my squat went up 10. I'll enjoy these gains while they last, because this sure isn't gonna happen forever. Haha.
    test
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