Leg Pic: Help me make these things grow

[MattG]

So I've always struggled with my legs. Here's where they're at now. I have a lot more size than I used to but it's a very slow process for me (used to have total chicken legs - like embarassed to wear shorts they were so skinny). I train them once a week or every 5-6 days if I can get to the gym an extra day with about 30 sets total. I'm sure the obvious answer is to hit them 2ce a week or every 3-4 days, but also wondered about my workouts. Here's what I've been basically doing the past couple months:

Workout #1
Squats 5 sets
Lunges 4 sets
Leg press 3 sets (horizontal)
Hamstring curls 3 sets
extensions 4 sets
10 sets calves

Workout #2
Squats 5 sets
Hack Squats 5 sets
Leg press 4 sets (45 angle)
Hamstring curls 3 sets
Extensions 4 sets
10 sets calves

I know Bouncer and Mr. I have or had diesel wheels. You guys got any advice? Or any other's pointers would be greatly appreciated!

[Bouncer]

good shape just need more size as you know.

everyone is different but all those sets dont work for me. i did that for years and my legs looked like nothing.

i work legs twice a week and only do 3 exercises per workout.

the only thing that changes between the 2 workouts is I switch between leg press and hack sqaut machine. i never do squats as they are akward for me and i have never felt right doing them even at a very low weight. guess it's a combo of height and build type.

the other 2 exercises are lying legs extensions and hamstring extensions. 4 sets of each at a weight that is heavy but i can control. thats all i do.

[MattG]

Yeah, I was thinking about trying something like that B. Fewer sets and incorporating legs 2ce a week after I do upper body. Actually right now I do quads and hams after delts/traps, and do calves after my bi/tri workout. Maybe I'll try lowering total sets for quads down to 10 and do those on both my shoulder day and after chest/back day...

[Mr I]

Nice shape good genetics.

My advice is do less excercises

Find one power excercise per workout and aim to work up and brutalise the legs in cintrolled fashion. If itz keg press di four ir five sets of it after five or ten minutes on stepper. Then leg extensions.

[ROCKETW19]

I agree with me I too much exercises
You guys need to squat on smith machine so only quads are hit no back no hips ect.
Walk under smith lift weight walk your feet out 6-12" put hips back under bar and sit down push up threw heels of coarse no toes. Try it I bet your ass your legs hurt the next day

[MattG]

Nice shape good genetics.

My advice is do less excercises

Find one power excercise per workout and aim to work up and brutalise the legs in cintrolled fashion. If itz keg press di four ir five sets of it after five or ten minutes on stepper. Then leg extensions.

Did exactly this after chest/back tonight, except 6 sets of each. Nobody in gym so I was literally yelling to get the last few reps of each set up.lol Holy shit! Fuckin legs blew up great, veins poppin big time, couldnt walk right for a couple hours...I dig the basic but hardcore changeup dude. Think it's gona make a big difference :thumb:

[Mr I]

Glad its working.

Key is take ur time, legs have awsome endurance capability and take alot of digging deep to break down and often it takes a couple of good sets with hood weight before they begin to open up relax and let you safely break into them

[Ashop]

good shape just need more size as you know.

everyone is different but all those sets dont work for me. i did that for years and my legs looked like nothing.

i work legs twice a week and only do 3 exercises per workout.

the only thing that changes between the 2 workouts is I switch between leg press and hack sqaut machine. i never do squats as they are akward for me and i have never felt right doing them even at a very low weight. guess it's a combo of height and build type.

the other 2 exercises are lying legs extensions and hamstring extensions. 4 sets of each at a weight that is heavy but i can control. thats all i do.

Some people feel that way with squats. If I find a movement awkward and uncomfortable I will not do it.

[wheyman]

I agree with Bouncer, you're doing too much. I had my best and fastest growth/strength gains when I started doing less per session. I'd shave some of that off and just raise the intensity with a few movements. Intensity can be measured by man things too, not just weight. I like playing with rest times and reps.

My legs have always responded better to high rep work, even though my stomach don't like it.

My typical leg day is something like this:

3 x 10 box squats or smith machine squats (if my back will tolerate it)
3 x 20 leg press
3 x 15 hamstring curls
3 x 15 leg extensions

That's it.