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Anonymous
hey /fit/

I am a smallfag with little legs etc. I'm planning on adapting heavy leg excercises to my workout plan and I was wondering if you guys could assist me with some good methods.
also, will working out your legs severally contribute to gaining overall mass/weight?
>> Anonymous
bump
>> Anonymous
do CRUNCHEZ
>> Anonymous
Chicken leg here, or rather, former chicken leg.
Obviously SQUATZ, leg press, calf raises, and lying leg curls are the only ones I do and have made some significant gains with my legs.
>> Anonymous
All around legs:
Leg Press 1x15, 1x12, 1x10, 1x6, 1x3
-low weight to warm up, then moderate heavy, then really heavy. To give you an idea: I start with 270, go to 360, then finish with 500.
Lever Seated Calf raises (or standing) 3x6
– increase weight each time – I go from 90 -> 135 -> 180 mind you that is lever seated
(Front) Squats 3x6
-I only do fronts with weight nowadays. See how 135 feels
Leg Extensions 1x10,1x8,1x6,1x2
-similar to leg press style: low, moderate, heavy. I finish with around 230, I think
Lunges 3x10
-hold a decent weight in your hands, but nothing that’s going to make you sway back and forth when you lunge. Make sure not to go past 90 degrees. Better for lower weight and good form than high weight. I remember one donkey at the UVM gym doing lunges with 90 lbs each hand, but practically falling over each time.
Jump squats 3x5 15% max squat
-Not many gyms are going to let you do this is my guess. One foot infront of the other, bend slightly, power up.
>> Anonymous
I want size workout:
Squats - 1 x 1:30
-Warm up, say two sets. Start squatting for two minutes straight or until you fail. The weight should be around 135 or ~30% of your max. This should only be done once or twice a week. The second time that week, add another 20 seconds to the lift from where you left off. Initially the lift won’t be so bad, but once you start hitting longer times, it “should” annihilate you. Make sure to have a spotter. Try not to stop, just go, go, and go.
-1x2:00 first day
-1x2:20 second day
-1x2:40 third day
etc
Leg extensions – 2 x 30 (or break it down)
-It’s going to suck after the squats. Put on an acceptable weight that’s difficult. Once you hit the peak of the lift, try to contract. Slow and controlled.
*May need to throw in a calf exercise or something for the hammies