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-   -   How to build massive legs (http://www.muscleandbrawn.com/forums/showthread.php?t=15414)

skids 11-05-2013 12:39 PM

How to build massive legs
 
Gidday Mabers,

I was bidding on a commercial leg press on a auction web site and the owner withdrew it because they sold it else where.

This really gets on my goat because they are not available down here, I saw it for sale and thought "sweet it is mine" and I was going to add all sorts of muscle to my legs.

So now I'm back where I was to start with.

The plan was to add way more muscle so I could handle more weight in me squat.

So my question is.....

How do I add more muscle to me legs, quads particularly, with limited equipment,

I figure I'm going back to Front Squats, Lunges, and the like.

It anyone knows any other ways of doing it, please let me know :).

BendtheBar 11-05-2013 12:50 PM

Front squats, lunges, goblet squats, zercher squats.

You could also do barbell/dumbbell step ups. Just be careful. Try a 6-8 inch box with 135 pounds on your back and go for as many reps as possible. This is brutal.

I also did lumberjack squats occasionally at home:


BendtheBar 11-05-2013 12:53 PM

I also have done donkey squats, but they take a moment to set up. They DESTROY my quads.

They start at the 4:18 mark:


big_swede 11-05-2013 01:04 PM

Paused squats and front squats! Alternate between 2-5s pauses. Also end your squat sessions with a all out set with a weight you can puah near 20 reps on. Then push 10 more.

OHDL 11-05-2013 01:21 PM

20 rep squats !! Front and back !

MadMonk 11-05-2013 01:22 PM

Quote:

Originally Posted by big_swede (Post 423773)
Paused squats and front squats! Alternate between 2-5s pauses. Also end your squat sessions with a all out set with a weight you can puah near 20 reps on. Then push 10 more.

I love finishing my quads with 20 rep squats, I usually leave it at that but it looks like il be pushing for 10 more next time :)

Soldier 11-05-2013 01:48 PM

Volume, volume, volume. Finish your heavy work with 5 sets of 8-12, then finish with the 20+ set. Place the priority on progressing with your heavy work, but try to add weight to these sets as well.

Squatter 11-05-2013 02:38 PM

I have built my legs by deep squatting 2X per week, alternating heavy work with lighter work and back-off sets. I also think heavy reps (without resetting in between reps) on deads has also made a big difference in size on the tree trunks. I also do GHR's and thats about it.

Epinephrine 11-05-2013 03:43 PM

Bulgarian split squats are brutal on the quads. And all you'll need equipment wise is a bench to put behind your squat rack.



If you do those make sure to train the movement intensely with a moderate amount of volume and eat a metric shit load after the workout.

That's the recipe for growth, brother.

miked96 11-05-2013 04:01 PM

http://exrx.net/WeightTraining/Weigh...Generator.html

Run this squat routine but only squat twice a week. One heavy and one light. The light day is going to be your 6x2 day and it stays the same for the duration. For example a 400 pound squatter would be:
Light day 320 6x2 all 9 weeks
Heavy would be:
1 320 6x3
2 320 6x4
3 320 6x5
4 320 6x6
5 340 5x5
6 360 4x4
8 380 3x3
9 400 2x2

Do as much or little assistance as you feel like, as long as you make all your numbers. Answer may not be what your looking for but I have personally seen that routine make a significant diffrence in leg size on lifters I saw on almost a daily basis.


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