LEGS!1!1

ChickenLeg McFartCalves here, post your (leg) routines and some advice on how you grow them pls.

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>Calves
Squatting 1 rm and doing heavy deadlifts
>upper legs
Squatting 5-10 rm

Squat
Leg Press
Calf Press
Rinse and repeat.

So...only getting my squat to the sky I´m gonna get big wheels?
I been doing, 1 heavy session of 2x5, 5+ max on squat and 5+max deadlift, followed by accesories, the next session,
5x10 squats at 75% ;
3x10 sumo DL of stiff,
4* 1x10 1-leg press +10 with eccsentric load
4x10 hams
aaaand calves, when i hate myself

Should I pump up the volume?

Oh, and glutes, like a lot of glutes
6x12,( 3 mid 3 maximus)

skwat
diddly
raise the calf

Its so weird that people have this problem. I literally can't stop my legs from growing even after shortening my leg day and doing less.
But my upper body is fucked. It's like pulling teeth to see any progress.

We should probably just drink each others blood. Swap genes, ya know.

>50 weighted calf raises
>25 bodyweight squats
>repeat until you can't do a full set of either
>running or walking 10 miles minimum a week
>stretching to do the splits
>lunge stretches
>forward folds
6'2 and I had chicken legs until my early 20s when I started doing this, I work out every morning and this is the only way I've found myself not looking like a disproportionate freak. Dudes with massive thighs just look weird. I've got a hormone disorder, though, so building muscle is a whole other thing.

How heavy is your squat? What's your 1 RM?

Now, 90 kilos thats like 180 pounds I think
( I was doing weightlifting, and have to quit like 6 months for my job)

Legs are easy as shit. Squat, hamstring accessory, calf accessory. If you want bigger legs, squat more often.

If you want bigger outer quads and a bubble butt squat more often*
People who squat more than their other leg exercises look like freaks dude.

Obviously if your legs are disproportionate, you're going to supplement with more hamstring exercises. OP isn't stupid, so i don't treat him like he is.

Always treat OP like he's stupid. Rookie mistake.

Unless that's like 1.5 bw at least, it ain't much. The higher your one rep max is, the heavier your volume work will be = more gains.

bro just squat

all you need for legs is squats until you hit 4 plates

squat and squat some more

Squat 400lbs for sets of 5.

For glutes I do stairs (also good for calves) but I also bike 7-8mi a weekday, I seldom do calf raises, just jump rope and stairs. The soleus (outer calf, slow twitch) is trained better in stairs and calf raises but stairs lets you do way more volume, jumping rope will train mostly gastroc (inner calf). Only other "isolation" work I do are some hamstring curls.

Definitely stay squat centric, personally I can take a lot of volume so I do a hypertrophy day @ 75-85% (6x12+3x8) and a strength day 80%-95% (3x12+7x5) on squats, I also squat every 2-3 days to squat 3 times a week. Then I do RDL 6x12 @ 75-80% or I go heavy and do 8x5. I switch it up to clean pulls occasionally for hip gains. I think leg press is a waste if you are doing enough volume on squats.

30 reps sets of leg extensions + 30 rep sets of hamstring curls.

Too lazy to do leg press and squats, still make decent gains.

I was squatting 405 while weighing close to 190lbs and now I've cut down to 175 for summer. I've been trying to maintain 315 5x5 for each workout. Am I doing this whole cutting thing right? Should I drop the weight more or is it cool to chill at 315? It's kind of tough but I haven't failed after about 3 months.

Also, when I start eating more after summer should I go back to linear progression to build strength and size back up while gaining weight?

>5x10 squats at 75%
Yeah you wont be able to do that for long broski

Ok nvm lol

German volume training six week program, hit legs once a week because you'll need about 5 days of recovery. 10 sets of 10 at 60% of 1rm, 60-90 seconds of rest between sets. Every week that you maintain your 4-0-2-0 cadence you increase weight by 4-5% and repeat. Do that for 6 weeks and then the next 3 weeks you do what is essentially a deload at drop the sets to 4-6x10 at 60% of 1rm. Evaluate after the 9 week period. Word of advice if you do the program your legs will feel crippled the first time you do it so make sure you do it right before the weekend so you can spend the next two days doing fuck all.