Big Wheels!

[Matthew Bryduck]

Wannabebig bodybuilders,

Lets get down to business! Who wants a massive set of tree trunks to match there upper body? I want this thread to be about leg training and your thoughts on it. I would like to see what training methods your using, your leg workouts, and possibly before and after pictures.

Also, if you need help or advice on your leg workouts, this would be the place to ask!

Matt

[Matthew Bryduck]

I guess ill break this ice, I split my legs up into two days which are quad and hamstring.
I give you my quad workout from yesterday, on this day I took a day off from squatting since I haven't taken a break in a while.

Quad workout

Leg Extensions
4 sets to failure and the last set having 2 or 3 drops in it

Leg Press
4 plates each side for 20 reps, 5 plates each side for 20 reps, 6 plates each side for 20 reps, 6 plates each side for 20 reps drop to 3 plates each side for 20 reps

V Squats
4 sets of 20 reps (3 sets with 2 plates loaded on each side, 1 sets with 2 plates and a 25lbs on each side)

Leg extensions
3 sets to failures and 1 set with muscle occlusion training, (this is where I wrap my legs by my groin with knee wraps to a tightness of 7 out of 10) rep scheme for this is 30 reps rest 30 secs and three rounds of 15 reps and rest 30 secs all while having my groin wrapped restricting blood flow.

[starkcb]

Roughly a month of training my quads and hammy's. Not a huge difference but for sure making progress! Ive been doing a 3 day split quads on Monday and hammy's on Friday.

Quad workout
leg ext.
4 sets to failure last set drop set
seated ham curls
5 sets of 20-30
bb squat
4 sets of 20@225
leg press
3 drop sets from 5 plates for 20 reps then 4 for 10 and so forth
leg ext.
3 sets to failure last set drop set

Ham Workout
seated ham curl
6 sets 20-30 reps
single leg curl
4 sets to failure
hip abductor
4 sets of 20
stiff leg dl
4 sets of 20@135
prone ham curl 21's
4 sets of 21
glute ham raise
3 sets 10-15

Overall ive been really sore from these workouts. looking forward for more growth!

[Matthew Bryduck]

Chris, Looking great keep up the good work! Always stay hungry.

[starkcb]

Thanks Matt. Trying to find a path for more food!

[joey54]

Matt and Stark, with your strength base have you guys considered the DC training?

[chris mason]

The following is a favorite giant set for legs I used when I was bodybuilding:

Leg extension to failure 10-12 reps
Leg press to failure 10-12 reps
Leg curl to failure 10-12 reps
Back squat to failure 10-12 reps

The above were performed sequentially with NO rest between exercises. I had each pre-set and would move as quickly as possible from one exercise to the next. I would do the above for 2 total cycles. If you do it as prescribed you cannot do, or benefit from more. In fact, some people want to puke after just one cycle.

[Matthew Bryduck]

Chris, This sounds pretty awesome! I might actually try this as I get closer to my contest prep. Caveat to this, I've done something very similar to this for my shoulders.

Matt

The following is a favorite giant set for legs I used when I was bodybuilding:

Leg extension to failure 10-12 reps
Leg press to failure 10-12 reps
Leg curl to failure 10-12 reps
Back squat to failure 10-12 reps

The above were performed sequentially with NO rest between exercises. I had each pre-set and would move as quickly as possible from one exercise to the next. I would do the above for 2 total cycles. If you do it as prescribed you cannot do, or benefit from more. In fact, some people want to puke after just one cycle.

[chris mason]

Chris, This sounds pretty awesome! I might actually try this as I get closer to my contest prep. Caveat to this, I've done something very similar to this for my shoulders.

Matt

It will BLOW your legs up, trust me.

[Matthew Bryduck]

Its really hard at the gym I go to do this workout because it gets so frickin packed.

It will BLOW your legs up, trust me.

[Tom Mutaffis]

Its really hard at the gym I go to do this workout because it gets so frickin packed.

Depending on the gym you may be able to leave clothes/gym bag/etc. on 2-3 pieces of equipment to keep others from interfering... although it can be difficult during 'prime time'. Another alternative would be to train at a time when the gym is not as busy; I have had some of my best sessions later at night when the gym is pretty empty.

[Allen Cress]

Giant sets are great, especially for contest prep. I used them on all bodyparts the last 5 weeks before my last contest. The conditioning effects are great along with an extreme pump and a tremendous amount of latic acid. For myself I usually do 3 giant sets of 5-7 exercises depending on the bodypart and vary tempo with each exercise within the giant set. Each giant set is a different order, some different exercises, and varying tempo. You can check out my journal for more specifics. here is one of the giant sets.

ROTATION #1
LEG EXTENSIONS, 20 REPS
HEAVY SQUATS, 10 REPS
SPLIT SQUAT (3 sec up and down) 8-12 REPS
WALKING LUNGES with DUMBBELLS – 20 “OMNI STEPS” (short/medium/long/side...)
SMITH MACHINE SQUAT (Slow negative), 10 REPS
FRONT SQUAT, 10 REPS
BW SISSY SQUATS (4 sec down and up), 8-10 REPS

[chris mason]

Its really hard at the gym I go to do this workout because it gets so frickin packed.

I did it at commercial gyms to include the gym on the ASU campus which was BUSY. You don't need the equipment for long.

The other thing is there is a method to the madness. First you exhaust the quads with the isolation set then you involve the hammies and glutes with the leg press. Next you smoke the hammies with the curl and then move on to the squat which allows you to involve the most muscle mass possible to push the fried quads and hams even further.

[Matthew Bryduck]

I'm gonna try is tomorrow and mix it up and use the cambered bar!

Thanks Chris

[starkcb]

I will also give this a shot today. As legs are my favorite to train. and I don't mind a little vomit action either.

[gaz90]

The following is a favorite giant set for legs I used when I was bodybuilding:

Leg extension to failure 10-12 reps
Leg press to failure 10-12 reps
Leg curl to failure 10-12 reps
Back squat to failure 10-12 reps

The above were performed sequentially with NO rest between exercises. I had each pre-set and would move as quickly as possible from one exercise to the next. I would do the above for 2 total cycles. If you do it as prescribed you cannot do, or benefit from more. In fact, some people want to puke after just one cycle.

that looks great. im gonna try that soon just for the hell of it

[chris mason]

that looks great. im gonna try that soon just for the hell of it

Do it hard. Balls out! You will like what you get.

[method115]

Great thread. Any tips on some good workouts for legs without machines?

I've been trying to get my legs bigger I already had chicken legs to begin with and I only increased this by not working out my legs for 1.5 years while I did only upper body.

[Matthew Bryduck]

Yes,

You can do the king of all leg movements which is the squat and lots of them. I personally find 4 sets of 20 reps to be quite the leg builder. There is also lunges, Bulgarian split squats, glue hamstring raises, glute bridges, stiff legged deadlifts, dumbbell hamstring curls, and belt squats. This a good start to punish your legs.

Great thread. Any tips on some good workouts for legs without machines?

I've been trying to get my legs bigger I already had chicken legs to begin with and I only increased this by not working out my legs for 1.5 years while I did only upper body.

[method115]

Yes,

You can do the king of all leg movements which is the squat and lots of them. I personally find 4 sets of 20 reps to be quite the leg builder. There is also lunges, Bulgarian split squats, glue hamstring raises, glute bridges, stiff legged deadlifts, dumbbell hamstring curls, and belt squats. This a good start to punish your legs.

Ok I do Sqauts,Lunges and SLDL so I think I'm good. My legs have been getting bigger just anything that will help is always welcomed. The main problem is my ass is sticking out a lot. Girls say they like it but I don't.

[Matthew Bryduck]

Hahahah really? My glutes are huge and you should be proud of them. Most woman would kill for nice glutes, but are afraid of a little hard work.

Ok I do Sqauts,Lunges and SLDL so I think I'm good. My legs have been getting bigger just anything that will help is always welcomed. The main problem is my ass is sticking out a lot. Girls say they like it but I don't.

[Iplan]

AGREE! lol Somewhere I saw a sign over a squat rack that said something like, "You can't complain about the shape of your butt if you don't spend some time in this cage."