Group: General Fitness & Exercise

General Fitness & Exercise
Created: 2011/12/31, Members: 382, Messages: 54581

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

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Leg Mass

mrdeadly99
mrdeadly99
Posts: 124
Joined: 2005/09/21
United States
2005/11/09, 05:34 PM
What would be a good routine for leg day if I want size? P.S. my gym doesnt have a squat rack but does have various leg press machines and some smith machines
Zenkei18
Zenkei18
Posts: 277
Joined: 2005/06/22
United States
2005/11/09, 05:37 PM
train your whole body not just ur legs
dendys
dendys
Posts: 139
Joined: 2005/10/24
United States
2005/11/09, 05:50 PM
Smith is close enough. 2-3 warm-up sets then 5 set for 5 reps at 60% of your max. and work up to 70, 80% and drop down to 2-3 rep for 5-6 sets. Then do stiff legged dead lifts with the same routine and you have mass.(M.W.FR) I suggest a 9 week cycle, test for one rep and take a week off.
Have fun
Dendy
mrdeadly99
mrdeadly99
Posts: 124
Joined: 2005/09/21
United States
2005/11/09, 06:17 PM
I do train my whole body... my legs are the part that is lagging behind. Thanks dendys. You say I should do that 3 times a week? I only can lift 3 times a week and only one day is for legs and back. Anyone else feel free to give other examples.