big / defined legs ?

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
 
my legs have quite deep cuts and I do alot of holding at the end of my reps to realy bring out the deep cuts
 
barbell squats, leg press for mass, extensions and lunges to get the separation and cut look.

Start with squats so that you can go heavy, don't wear yourself out with lunges then hit squats IMO. Maybe split your leg routine up as well. quads and calves one day and hams and calves another day. Just a few thoughts.
 
i go heavy on squats, and then do some burn out type things on the leg extension machine, like press said i do a lot of holds on that machine, and a lot of reps and sets.
 
I do leg extensions Chris Cormier style, hard and heavy just like any other leg exercise none of this blood volume training i've been hearing about. Heavy leg extensions will help seperate your quads, while hack squats and lunges will help carve seperation between your quads, hamstrings and glutes. For mass Barbell Squats, Front squats, leg press, hack squats, Lunges, seated leg curls, lying leg curls, glute-ham raises (made my hams HUGE). I always include 2 types of leg curls in my leg routine because they hit the hams differently, for example lying leg curls act almost like a preacher curl whereas seated leg curls hit more of the peak of the hamstrings and you get a tremendous squeeze. Hamstrings are often neglected so I tend to put them before squats, yes at first your squat will suffer but in a couple weeks you'll be able to go just as heavy, but will bigger hamstrings :). Another thing I like to do is alternate between hamstring exercises and quad exercises. Keep at it, build yourself a set of tree trunk legs :) .
 
Personally I think you are overdoing it training your legs twice a week, when are they getting time to recover? I do my hamstrings on a tuesday and quads on a friday and calves twice a week. The main key to having deep cuts in your legs is a low level of bodyfat, so concentrate on the mass building exercises (squats. leg presses) until you start dieting then switch to isolation exercises to help give the legs a more cut look, lunges and leg extensions are best.
 
Back
Top