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My favorite leg routine for mass gain!

These are the primary exercises that have built my legs!

nate_dawg
nate_dawg g Nathan Bishop
453 Post(s)
453 Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted

When training legs it's important to start your routine with an exercise that will warm up the knees such as leg extensions. I start almost every leg workout with about 5 sets of 10-15 reps of leg extensions. From there I will usually go to the leg press. I like to go heavy on these and focus on pressing with lots of power. typically I do 5-6 sets of 8-20 reps with these. From there I like to do a barbell back squat. The barbell back squat is the best exercise for over all strength and mass. Its important to never let your knees go past your toes while doing these. Typically I do 5 sets of 8-12 reps with these. From there I like to do dumbbell lunges. Lunges really help to stretch the quads and work the lower portion of the quads well. Same rule applys here, never let your knee go past your toes. From there I like to start hamstrings with a seated leg curl. The seated leg curl is great because you really cant cheat. Typically I do 5 sets of 10-15 reps with these. From there I do stiff leg dead lifts which are the best exercise for overall strength and mass for the hamstrings. Its important that you use proper form for these because its very easy to allow your back to take on the movement taking tension off the hamstrings. Typically I do 4-5 sets of 8-12 reps with these. from there I like to finish off my hamstrings with laying leg curls. Its important to go all the way down and all the way up on these to get a great stretch and contraction. No jerking the weight because its easy to pull the hamstring. Be sure to try to work a slow negative to rip those muscle fibers apart. From there I start my calves routine with seated calf raises. These are very simple to do, just be sure you get a great stretch on the calves by going all the way down and to really squeeze the calves at the top of the movement. From there I finish off my calves with standing calf raises. The same rules apply for these. Typically for calves trainig I stick to doing 4-5 sets of 10-15 reps per exercise. This routine will completely demolish your legs if you do the exercises properly with the maximum amount of weights you can handle. Be sure to definitely sip water in between sets because you are going to fill your shirt full of sweat! 

muscular strength
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