Leg Crazy

[Demonox14]

What is the best workout you can do for you legs to maximize growth. I having a hard time trying to work legs on the off season. Is it high reps or low reps? and what do I need to do get seperation in my quads? I have a comp on june 30th just need to clarify this?

 

[Koevoet]

What is the best workout you can do for you legs to maximize growth. I having a hard time trying to work legs on the off season. Is it high reps or low reps? and what do I need to do get seperation in my quads? I have a comp on june 30th just need to clarify this?

Squats. Heavy and high rep. Seperation is a result of size and low bodyfat.

 

[oldfella]

What is the best workout you can do for you legs to maximize growth. I having a hard time trying to work legs on the off season. Is it high reps or low reps? and what do I need to do get seperation in my quads? I have a comp on june 30th just need to clarify this?

This is/was my leg routine. It's crazy but it worked:

Leg extension 5sets increasing weight every set for 10-8 reps
Squats 5-7sets weight increase each set for 10-6reps
Leg presses 5sets super heavy for 20reps (400kg range for me)
Stiff leg deadlifts 5sets weight increase each set for 10-8 reps
lying leg curls 5sets weight increase on each set for 10-6 reps
Standing calf raise SS w/seated calves 5sets 12 reps as heavy as you can

If you are natty do not go there, if you're on tear it up. I think the heavy extensions have given good quad sep. Also remember the leaner you are the more separation you will have. I do not train light for comps. just more intensity and more overall volume. Heavy keeps muscle on while dieting.

 

[Demonox14]

Wow!

I guess more sets, I 've notice no one uses hack squats.. Is there a reason why?

 

[oldfella]

I guess more sets, I 've notice no one uses hack squats.. Is there a reason why?

I use them once in a while if I have a low back pain and for variety. But the barbell squat is the ruler of the leg kingdom.

 

[AWN2004]

Don't forget front squats and lunges. Two of my favorites.

 

[wakejump4me]

What is the best workout you can do for you legs to maximize growth. I having a hard time trying to work legs on the off season. Is it high reps or low reps? and what do I need to do get seperation in my quads? I have a comp on june 30th just need to clarify this?

don't do cardio on leg day

heavy squat exercises , leg press exercises

i train DC . i do 1 set of 4-8 heavy , and then i do a 20 repper which starts to give me problems at the 8th rep , but i still do 20 ..........

that will give you big legs . to see your separation >>lower your body fat . and do extreme stretching .

EDIT : these stretches have totally changed the overall look of my quads , that's for sure and anybody who does so too , will agree with me on that !

wake

 

[Jarconis]

something along the lines of german volume training (GVT) 8x8 sets, stuff like that

 

[Roux]

don't do cardio on leg day

heavy squat exercises , leg press exercises

i train DC . i do 1 set of 4-8 heavy , and then i do a 20 repper which starts to give me problems at the 8th rep , but i still do 20 ..........

that will give you big legs . to see your separation >>lower your body fat . and do extreme stretching .

wake

i agree. train your quads dc style and you will end up with some big legs.

 

[tflexxin]

SQUATS BABY!!!! Heavy and Hard! You can see every single guys with killer sized quads squats big! I cycle between blasting lower rep weeks with higher rep weeks, but for squats, 6-10 is MORE than enough on your really heavy days. Once a month, I go for broke and work up to a 2-3 rep set of max weight, and then the following week I use a lighter weight and go high reps. But each week, I am always hitting one of the major leg exercises with heavy weight and lower reps. So if I squat lighter and go high rep, I'll pile on for leg presses and only do 8-10 reps (15-20 being higher for that exercise).