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 Help with legs

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sharpy_18

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Help with legs 29 October 2009 13:45 (permalink)
hey guys,
really struggling with getting size and tone to my legs, mostly calf mucles. I train my legs once a week. (is this to little??) i do the following:
 
squats
weighted lunges
power cleans
weighted calf raises
leg machines
 
could anybody tell me weather i need to work my legs more often or more exercises etc??
many thanks! 
 
#1
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    mcsdan

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    Re:Help with legs 29 October 2009 14:12 (permalink)
    how many sets/reps?
     
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      naththebeast

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      Re:Help with legs 29 October 2009 14:26 (permalink)
      As above what are the set rep ranges?

      Is the rest of your body growing well and making good gains?


       
      #3
        sharpy_18

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        Re:Help with legs 31 October 2009 10:59 (permalink)
        usually do 3 sets with reps ranging from 10-8

        the rest of the body is developing ok and i know it takes along time for serious growth and results and i've only started serious weight work witihin the last 6months or so.

        thanks
         
        #4
          mcsdan

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          Re:Help with legs 04 November 2009 15:03 (permalink)
          When I used to train in my teens (many moons ago!!) I had a purge on calf muscles to bring them up with my legs. It was basically 3 exercises for 3 sets of 20 each as follows:-

          - standing calf raises
          - donkey raises
          - seated calf raises

          Routine was done 3 times a week and not on leg day. I used to use it as a warm up to my main workout. Did it for about 3-4 weeks and gained alot muscle in the calf area which has stayed ever since. I recall my calves measured around 15.5 inches at the start and were 17 inches at the end plus a lot more defined. I then returned to a more normal routine of just 2 calf exercises at the end of my leg workout.


           
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