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  1. #1
    Registered User RONNIE_COLEMAN's Avatar
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    How can i build my legs up fast for the summer?

    i've got strong legs but i wish to make them grow in size. my calfs are the main problem.

    at the mo my session is as follows.

    running machine
    calf raises 4x8
    hamstring curls 4x8

    and i also do squats 4x8

    any suggestions? i just want them to grow in muscle mass.
    Age - 21
    Height - 5'9"
    Weight - 76kgs (168lbs)
    Bench Press - 1 x 309lbs (140kgs) ALL the way down....

    Squat - 4 sets of 8 on 330lbs (150kgs) parallell
    Deadlift - 3 sets of 7 on 242lbs (110kgs)
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  2. #2
    up in this mofo burg's Avatar
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    Search for the Squats and Milk routine on google or bodybuilding.com
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  3. #3
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    deadlifts
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    Intensity or Insanity? -=Rosco=-'s Avatar
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    Legs are your largest muscle group in your body... so in order to grow they require the most stimulation. You need to train your legs hard, very hard. And squats can not be avoided. But just as important, you need to have proper nutrition and ALOT of rest around leg day.

    As far as calves go... do some supplementary calf work 3 times a week. If you are eating right, they will grow in time.
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  6. #6
    Registered User RONNIE_COLEMAN's Avatar
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    thanks guys, yeh im doing squats. wanna get them big for the summer, otherwise im not as confident wearing shorts n tht.
    Age - 21
    Height - 5'9"
    Weight - 76kgs (168lbs)
    Bench Press - 1 x 309lbs (140kgs) ALL the way down....

    Squat - 4 sets of 8 on 330lbs (150kgs) parallell
    Deadlift - 3 sets of 7 on 242lbs (110kgs)
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  7. #7
    Registered User Lyncho's Avatar
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    Squats are obvious. Supplement it with things like leg press.

    Also try steep hill sprints to work the quads like hell.
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    Banned -Moores Gym-'s Avatar
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    I usually start off with leg extensions for high reps, then hit the squat hard, pyramid up in weight and down in reps starting from 20, go to leg press and do sets of 20 and really push it to the max you know

    hamstrings are hit hard with squats but i do hammy curls for em too, and just simple calf raises....
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  9. #9
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    In my opinion any leg workout that doesnt incorporate deadlifts and dumbell lunges is missing something important...

    I would def. add those in.
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    ISSA CPT/CSPN BigStew's Avatar
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    your problem with your calf routine is that the rep range is too low if your calves are not responding to 8 reps then lower the weight and do 15 most of the time when some does a lot of weight for calves and uses low reps they are never getting the fullrange of motion so make sure that you get a full rom

    Also you said that your legs are strong so i am assuming that you use heavy weight with low reps try increasing the rep range and that might work.

    Good Luck
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  11. #11
    Registered User DomzyCuttin's Avatar
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    Originally Posted by RONNIE_COLEMAN
    i've got strong legs but i wish to make them grow in size. my calfs are the main problem.

    at the mo my session is as follows.

    running machine
    calf raises 4x8
    hamstring curls 4x8

    and i also do squats 4x8

    any suggestions? i just want them to grow in muscle mass.
    you just answered your question, 8 reps for legs? didnt you ever hear that legs grow with mid- high reps, 10-20. your doing 8 reps for calves, I dont think anyone has achieved growth strictly from such low reps. also your total volume is nothing, I would say double the volume on all those excersizes, or add in another excersize for each muscle group. Stop being lazy, you know you do way more for biceps, triceps, chest, ect, so how can you except a muscle like the calf with already has trouble growing in most, to grow with so little volume. and lastly, when have you pushed your calves to TOTAL failure as apposed to biceps. Probably never because pushing calves to abolute failure is VERY ****ing hard, by this i mean you can barely get an inch of motion.

    A good routine would be...
    Squats X 4 6,8,10,12
    Leg press X 4 10,12,15,15
    Ham Curls 6,8,10,12
    1 legged curls x 4 10,12,15,15
    Leg press calf press X 4 8,12,15,15
    Seated calf raise X 20,25,30,30

    Remember that with legs, for most volume is key, (luckily my legs overpower the rest of me, so i only do 4-6 for quads, 6-8 for hams, calves like 8-10.

    anyways good luck.

    ps
    EAT
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  12. #12
    Registered User DomzyCuttin's Avatar
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    Originally Posted by CitadelArmyJAG
    In my opinion any leg workout that doesnt incorporate deadlifts and dumbell lunges is missing something important...

    I would def. add those in.
    I dunno man, alot of people dont feel legs in deadlifts as much. especially if your legs are alot stronger then your back. guess it might be a structure thing. but i agree that lunges are sick!! (the good sick)
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  13. #13
    Banned Frodo16's Avatar
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    Leg press and Squats. Leg extensions are very bad for your knees, especially at the kneecap area.

    I found my hamstrings grew far bigger with leg press than hammy curls, the quad on the inside of my leg grew huge as well, but the outside muscle didnt really grow much until i started squatting.
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  14. #14
    I'm BOZzin' it! user128333334's Avatar
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    Right first of all...everyone STFU



    Legs make up 50% of your body, it's like driving a car with no fuel if you dont train them!

    QUADS:
    Squats (all the way no sissy stuff, right now to your a$$)
    Leg extensions (squeeze at the top for a peak and hold..yes it hurt i know)
    Leg press (vary the feet angles to target different areas)
    Hack squat

    HAMSTRINGS:
    Stiff leg deadlift
    Sumo deadlift (if you really wanna target the inner thigh )
    Lying leg curl
    Seated leg curl

    Calves - Calfe raises, Donkey calf raises, Rotary calve machine, Front raises

    Glutes - Lunges

    There are so many exercises you can try for your legs. I would recommend 4 sets for each exercise.. I think slightly higher reps target the legs better (8-12 reps) You may even want to consider separting legs into two days. e.g. Quads one day.. and then Back/Hamstring another day.. as your legs are probably lagging now so you want optimal results - If you are to do this then make sure you leave plenty of rest between Quad and Hamstring training to avoid O.T.!

    As for your calves if they are really lagging you can hit them hard at the start of a session..

    Also for your calves try to train them twice a week mixing it up e.g. 1 day= Heavy weight/low reps (e.g.6-8) and then another day low weight/higher reps (e.g. 20-25 reps or failure)

    And these are my legs

    @ 18Y.o

    @ Early 17 when I just started

    Btw I don't claim to be no leg guru..but that is just a few of the things that have helped turn my legs from very very skinny to very skinny
    Last edited by Toxic04; 04-10-2006 at 01:51 PM.
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  15. #15
    Nutritionist draco823's Avatar
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    your ronnie coleman, i think you know what your doing just fine. Keep it up! har har.
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  16. #16
    I'm BOZzin' it! user128333334's Avatar
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    Lightweight Baby!!!!
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  17. #17
    Registered User harrytipper's Avatar
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    lol ur the first guy who wants legs for the summer usually ppl wanna have abs and chest and biceps
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  18. #18
    I'm BOZzin' it! user128333334's Avatar
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    By doing squats you are training your abs anyway
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    Registered User chris2489's Avatar
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    Squats, leg press, hack squats, front squats
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  20. #20
    Registered User RONNIE_COLEMAN's Avatar
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    RONNIE_COLEMAN is offline
    Originally Posted by Toxic04
    Lightweight Baby!!!!
    HAHAHAHA, light weighhhht, yeaaaaah buddy.

    thanks for all the replies guys, great help in this thread!!!!
    had some good info passed me way, thanks again.
    Age - 21
    Height - 5'9"
    Weight - 76kgs (168lbs)
    Bench Press - 1 x 309lbs (140kgs) ALL the way down....

    Squat - 4 sets of 8 on 330lbs (150kgs) parallell
    Deadlift - 3 sets of 7 on 242lbs (110kgs)
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  21. #21
    Registered User RONNIE_COLEMAN's Avatar
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    Originally Posted by harrytipper
    lol ur the first guy who wants legs for the summer usually ppl wanna have abs and chest and biceps
    i got the abs, chest and biceps
    Age - 21
    Height - 5'9"
    Weight - 76kgs (168lbs)
    Bench Press - 1 x 309lbs (140kgs) ALL the way down....

    Squat - 4 sets of 8 on 330lbs (150kgs) parallell
    Deadlift - 3 sets of 7 on 242lbs (110kgs)
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  22. #22
    Registered User RONNIE_COLEMAN's Avatar
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    man if my rep was worth anything, id hit u all with some. great help.
    Age - 21
    Height - 5'9"
    Weight - 76kgs (168lbs)
    Bench Press - 1 x 309lbs (140kgs) ALL the way down....

    Squat - 4 sets of 8 on 330lbs (150kgs) parallell
    Deadlift - 3 sets of 7 on 242lbs (110kgs)
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  23. #23
    I'm BOZzin' it! user128333334's Avatar
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    Originally Posted by RONNIE_COLEMAN
    man if my rep was worth anything, id hit u all with some. great help.
    Ha dammit!! LIGHTWEIGHT anyway

    My fav ron video is when he's deadlifting 800lb 5 weeks out and on the 2nd rep he drops the weight on the floor while saying "Lightweight" looool makes it look so easy.

    Good luck with the legs
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