chaoticorder21
New member
I know i ask alot of questions but I like to do things right the first time..
I just want to know what you guys do to build up mass in your legs and how you get your legs super shredded?
here is my leg day please feel free to to give me input. i do this whole work out twice a week and calves 3 times a week
lunges length of basket ball quart down and back (roughly 50 - 60 lungers per leg)
hack squats (facing machine) sets 5 pyramid starting w/ 12 reps weight 300 lbs final set is 4 reps at about 410 lbs
leg extensions single leg: 5 sets pyramid reps same as above weight start at 80 lbs work up to 130 lbs to 150 lbs
laying single leg curls 3 sets of 10 at 50 lbs to 70 lbs
laying double leg curls 1 set until failure at 120 lbs or better
calves
standing calve raises 3 sets of 10 at 480 lbs holding for the count of one at apex of each lift holding and contracting muscle for as long as possible on last rep of each set and heels also go 2 - 3 in lower than toes during down motion
these 2 exercise are done as a kind of superset when i finish one set of calve raise i go into the exercise below with no rest
tibia curl(not sure of real name you put your toes under pad an pull toes toward your self works shin really good)
3 sets of until failure about 15 - 30 reps wieght 40 lbs - 60 lbs
single donkey calve raises pyramid from 12 reps to 4 reps wight starts at 260 lbs work up to 320 lbs - 360 lbs holding for 2 count at top of each lift and as long as possible for last rep
donkey calve raise (both legs) 1 set until failure (about 10 - 12 reps) at 620 lbs
and then if i have anything left i do one more squats again with back to machine or 20 - 30 min. of cardio on stationary bike intesity 70 -90%
any input would be great
I just want to know what you guys do to build up mass in your legs and how you get your legs super shredded?
here is my leg day please feel free to to give me input. i do this whole work out twice a week and calves 3 times a week
lunges length of basket ball quart down and back (roughly 50 - 60 lungers per leg)
hack squats (facing machine) sets 5 pyramid starting w/ 12 reps weight 300 lbs final set is 4 reps at about 410 lbs
leg extensions single leg: 5 sets pyramid reps same as above weight start at 80 lbs work up to 130 lbs to 150 lbs
laying single leg curls 3 sets of 10 at 50 lbs to 70 lbs
laying double leg curls 1 set until failure at 120 lbs or better
calves
standing calve raises 3 sets of 10 at 480 lbs holding for the count of one at apex of each lift holding and contracting muscle for as long as possible on last rep of each set and heels also go 2 - 3 in lower than toes during down motion
these 2 exercise are done as a kind of superset when i finish one set of calve raise i go into the exercise below with no rest
tibia curl(not sure of real name you put your toes under pad an pull toes toward your self works shin really good)
3 sets of until failure about 15 - 30 reps wieght 40 lbs - 60 lbs
single donkey calve raises pyramid from 12 reps to 4 reps wight starts at 260 lbs work up to 320 lbs - 360 lbs holding for 2 count at top of each lift and as long as possible for last rep
donkey calve raise (both legs) 1 set until failure (about 10 - 12 reps) at 620 lbs
and then if i have anything left i do one more squats again with back to machine or 20 - 30 min. of cardio on stationary bike intesity 70 -90%
any input would be great