Help with leg routine guys.

[Killerls1]

Right now Ive been doing the same leg routine for a good while, just minor adjustments to reps.

Squat- warm up 12 reps light weight, then 8, 6, 4, 2
Leg extensions - 3 sets of 6 heavy
leg curls - 3 sets of 10 barely can finish them
calves - train em to failure, doesnt take long

Should I change my reps, add a exercise like leg press, lunges, or something? Ive never been good on leg size, just gain strength. Now Im lookin for size.

[Timma]

Well first off you should change up the exercises you are doing. After a while your muscles will get used to the same exercises and not grow. Throw in some leg presses and change the different machines you are using for leg curls and calves. Second for size you need to do less weight, more reps. I usually make it so I can do 8-10 reps.

[BBAddict]

I've gotten good results by splitting up my quads and hams. That way I can hit each different ways--I've noticed big changes in both strength and size.

I didn't read it right the first time--you really need to up the reps too. Powerlifters will do sets of 6 or less, but bodybuilders should be training for hypertrophy. This is usually most effective with rep ranges of 8-12 or even greater for some people.

[Killerls1]

How can i effectively split the quads and hams. my routine looks like this
Mon - chest
Tues - legs
Wed - back
Thurs - shoulder/tri
Fri - bicep

Where should i throw the legs in? And what exercises should i use for each one.

[BBAddict]

Originally Posted by Killerls1

How can i effectively split the quads and hams. my routine looks like this
Mon - chest
Tues - legs
Wed - back
Thurs - shoulder/tri
Fri - bicep

Where should i throw the legs in? And what exercises should i use for each one.

I personally keep my hams right next to my back day because I use deads as a warm up for my hams and it obviously hits your lower back too. A 5-day split I've used before looked like:
1 - Hams, shoulders
2 - Back
3 - Quads
4 - Chest, tris
5 - Bis, forearms

Another split I've used is:
1: Hams (including deads), abs
2: Bis, forearms, calves
3: Rest or abs
4: Chest, triceps, shoulders
5: Quads, calves
6: Back, abs
7: Rest

The exercises I use primarily are:
Quads: Squats, front squats, leg presses, leg extensions, lunges

Hams: Deads, Stiff-legged deads (form really important to emphasize focus on hams), lying leg curls, seated leg curls, body-weight curls (pin feet under machine while kneeling and lean forward "curling" body from knees forward--hurts!!)
You can look for other exercises here.
http://www.bodybuilding.com/fun/exercises.htm

[mastakillah]

one thing that made my legs blow up more than anything is when i was doing DC training. For squats, I would do one heavy ass set for 7 to 8 reps. then only one more set for 20 reps.

If i used, lets say about 295 for the the heavy set, only go down to 225 or 215 and do a set of 20. Be careful though, this shit is hard. For the 20 rep set your using a weight that you would normally be able to get about 12 reps on, but after those first 12 is when you kind of black out and keep going. To where the last 8 make you feel like your gonna loose it at any second.

[SS01]

For leg SIZE, most athletes respond better to higher reps, 12-15.

Stiff-legged deadlift are a must for proper hamstring development.
Split squat, like a lunge except your feet stay put, dumbells in hand, are a great quad-killer without being a joint-killer.
Sissy squats can do wonders for the vastus medialis.
Leg press, hack squat.

[Stonecold54]

Originally Posted by Killerls1

Right now Ive been doing the same leg routine for a good while, just minor adjustments to reps.

Squat- warm up 12 reps light weight, then 8, 6, 4, 2
Leg extensions - 3 sets of 6 heavy
leg curls - 3 sets of 10 barely can finish them
calves - train em to failure, doesnt take long

Should I change my reps, add a exercise like leg press, lunges, or something? Ive never been good on leg size, just gain strength. Now Im lookin for size.

I would drop at least 1 set from every exercise...and as far as your split, you need to combine more workouts together so you have more days off. 2 to 3 days a week is fine for weight training.

SS01 is right to...higher Time under tension sets for legs will lead to better results...usually sets longer than 1:30 minutes are better.