How can I get my legs to grow bigger not just stronger?

[saudades]

This is how I got my legs to finally start growing last year:

Pyramid on Free squats: 7 sets (8,6,4,3,2,1,20)
Hack Squats: 4 Sets (15,12,10,6-8)
Leg press: 3 sets (10 reps wide/ Immediatly 10 reps close)
Leg Extension: 5 sets of 20
Leg curl: 6 sets (3 sets legs close, 3 sets legs wide) 12-15 reps
SLDL: 4 set (12-15 reps)

Try it out if you want and let me know how you like it.

I'll see what I can do. Some of those exercises kill my knees so I'll have to take it carefully. Thanks, bro.

 

[mikeswift]

yeah definitely use IGF in your quads bro, it helped me a ton... also keep in mind you're being hard on yourself because last time I saw your wheels I thought they looked huge.

 

[saudades]

Haha, if you saw them in whole, my legs look tiny compared to my upper body. I know I'm hard on myself, but I also know they could be a little better.

 

[mikeswift]

i hear you bro, I'm always hard on myself too that's why I said that. I saw a bunch of people out this week for the first time since last December and one by one they all came up to me to tell me how huge I had gotten and how good I looked... I still woke up the next day and worked my ass off in the gym and felt small in the mirror. I know the feeling bro.

 

[bigbaldbulldog]

BBB I understand your a little more seasoned than I (lol) and wanted to see if you had any suggestions so I don't end up like you. (no offense) Wraps? Other excersices just as productive? Doing a workout like this is the only way I've finally seen growth in my legs. Thanks

I wrapped and I suspect that caused me to lift more then my lig/tend were really able to handle..

Here is what I would do if I had to do over again. This worked when I did it for my upper body and have avoided major issue's or injuries.

I would warm up on a bike then do Leg extensions (light)
move on Leg Press's 3 sets at 80%
do Seated Leg Curls, Standing Leg Curls and fianlly Laying Leg Curls. I would do 3 sets at 6-9 reps...

Now here is the catch and key.. go slow and control the weight.. take 3 seconds to do the positive and negative motion.. SLOW DOWN!!

Keep this in mind.. when i did Leg Press I would start out with a 45lb on each side and add a 45lb plate to each side until I had 10 plates on each side. I always made sure I was able to do 10-12 reps with knees to chest not that half rep shit, with ever set uke: , Now when I got to my last set (#10) I would strip a 45 off each set in total drop set till I was down to only 1- 45lbs plate on each side..

follow up with abductor for 3-4 sets of 8-12 reps then adductor 3-4 sets 8-12 reps.... I did this workout every 7-10 days..

I hope I explained it well if not let me know what is not clear and I will do my best to clear things up..

 

[saudades]

Slowing down some does help a bit since it allowed me to concentrate on the movement. I'll definitely keep it in mind. (I love the look on people's faces when they see me loading up all those plates.) Thanks for all the tips!

 

[Glen Whitestone]

Man, my leg workout is weak. I only do 4 sets of squats 1x10 reps, 2x8 reps and 1x4 reps. Then I do leg press 3x8 reps; next leg extension 4x10. Two days later I do hams and calfs. For hams I do 3 sets of leg curls and 4 sets of deads. I used to do a lot more but all it seemed to do was make me nausious! I still have the same strenth and size. I bump Pressers post though; I have to much pride to get on the thigh machines but I should. Has anyone ever used one for the first time and experienced walking the next day? I walked around like a cowboy for three days after a session once.

 

[saudades]

Leg day today so I'll look for those thigh machines.

 

[mikeswift]

i workout at home in my basement gym so since I don't have my own abductor/adductor machine I'll have to come up with an alternate exercise.... I'll keep you posted.

 

[Crazymank]

damn. I feel bad now. Last dude i saw on one of those i accused of working his pussy muscle.

 

[Crazymank]

glen! nice to see your back!! been a while...

 

[mikeswift]

glen! nice to see your back!! been a while...

yeah it's been a long time bro, was worried you got caught up in the Queens bust. lol.

 

[klowndog]

Leg day today so I'll look for those thigh machines.

DId these help with size?

Do lateral lunges with a straight bar do the same thing as the thigh machines? (For garage warriors like myself)