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Leg Mass

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gasworks
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2004/02/24 08:28:03 (permalink)
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Leg Mass

Hi all

Opinions on training legs say every 4 or 5 days?
I train legs hard with squats and/or deadlifts and leg presses every 7 or 8 days, I can't walk afterwards.

Quality bulking diet in place, legs just don't seem to respond, never have.

Any advice? summer a few months away and I need to pack the mass on.

Many thanks
#1

10 Replies Related Threads

    mb
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    RE: Leg Mass 2004/02/24 08:32:27 (permalink)
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    Important thing here, what is your leg routine like? Exercises, sets, reps...

    Has strength increased?
    #2
    gasworks
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    RE: Leg Mass 2004/02/24 09:21:40 (permalink)
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    Cheers

    Squats 4 x 8-12 reps
    Deadlifts 3 x 8-12 reps
    Leg Presses 2 x 20 reps

    I throw extensions and curls in, but primarily focus on compounds, alternating high wide feet leg presses and deadlifts for hams.

    The weight I use can vary a bit as I have back trouble, but I always train to failure.. but I always add more weight when I can.

    #3
    gasworks
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    RE: Leg Mass 2004/02/24 09:22:14 (permalink)
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    Cheers

    Squats 4 x 8-12 reps
    Deadlifts 3 x 8-12 reps
    Leg Presses 2 x 20 reps

    I throw extensions and curls in, but primarily focus on compounds, alternating high wide feet leg presses and deadlifts for hams.

    The weight I use can vary a bit as I have back trouble, but I always train to failure.. but I always add more weight when I can.

    #4
    mb
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    RE: Leg Mass 2004/02/24 09:38:55 (permalink)
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    Firstly, what type of Deadlifts you are using? The standard type Deadlift, or the Stiff-Leg Deadlift? The former is mainly for the back and should be performed on a seperate day, not at the same time as squats. The latter (Stiff-Leg) is for hamstrings and is performed on leg day - it is what you should be doing for big hamstrings.

    Deadlift: http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=164
    Stiff-Leg Deadlift (SLDL's): http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=169




    Assuming that you are using SLDL's, I would say the structure of the routine is pretty solid.

    As for reps, I personally have yielded my best leg gains doing 5 sets of 5 reps on Squats and Stiff-Leg Deadlifts. Some might say 4 sets of 6 reps is better though.

    This is my leg routine and it has worked wonders:
    Squats: 5x5
    Stiff-Leg Deadlifts: 5x5
    Leg Press Calf-Raise: 3x12 (optional)


    I expect some others will have advice to offer, but I hope some of this was of help anyway.
    #5
    shreklikedave
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    RE: Leg Mass 2004/02/24 11:13:37 (permalink)
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    I'd probably do stiff legs after leg press and would go to about 6 reps on all exercises.
    #6
    mb
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    RE: Leg Mass 2004/02/24 11:42:53 (permalink)
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    Yes. If you plan to do Leg Presses, I echo the above.
    #7
    gasworks
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    RE: Leg Mass 2004/02/24 13:13:10 (permalink)
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    Ta for the replies.

    Yes I was referring to SLDL's for hams.
    I'll give your 5 or 6 x 5 routine a go for a month or so, it's close to mine as it is, just a lower number of reps.
    Do you train to failure on each set, none at all or just the last set?
    #8
    mb
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    RE: Leg Mass 2004/02/24 13:24:40 (permalink)
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    If it's 5 reps, do 5 sets.
    If it's 6 reps, do 4 sets. (probably the best choice if you want to be out of the gym quickly)

    I use the same weight for all five sets, though I do two progressively heavier warmup sets beforehand with the same number of reps.

    I am knocking on the door of failure by the time the fourth set comes along, and then I rest 5 minutes before starting the fifth set which I (hopefully) just squeeze out.
    #9
    AUTIGER
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    RE: Leg Mass 2004/02/24 16:12:57 (permalink)
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    I always had problem with legs as well. SLDLs really seemed to make them grow. now i have a few little stretch marks on my groin, i guess they grew to fast now haha
    #10
    the block
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    RE: Leg Mass 2004/02/24 18:52:21 (permalink)
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    the stretch marks around the groin - are they from sldls cos i have recently noticed them also and was wondering where or what exercise they came from.
    #11
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