Tree Trunk Legs

Howzit everyone

Just wanting to know different people's opinions on leg workouts, what works for them at what weight, rep and set range and also if they split up their routines into two different training days dedicated to legs.

Recently I've changed my training split, but it looked like this:
Day 1 - Chest
Day 2 - Legs 1
Day 3 - Back
Day 4 - Shoulders
Day 5 - Legs 2
Day 6 - Arms

However, that routine is becoming a bit too hectic as its only leaving me with 1 rest day per week and I only train most muscle groups once a week. Therefore, I have recently changed my split to:
Day 1 - Legs 1
Day 2 - Back/Shoulders and Bi's (I alternate between back and shoulders as my back is well developed but I get bad back ache almost every day)
Day 3 - Chest and Tri's
Day 4 - Legs 2
REST - 1 to 2 days then REPEAT

I want to change my leg workout to the following, with the main goal of bulking them and turning them into tree trunks. This is what I had planned:

Legs 1 - Quads and Calves
Warm-up and dynamic stretch
6x Leg Press (as Heavy as possible) - 12 reps/set
4x Deep Squat on Half Bosu ball - 12 to 15 reps/set
4x Hack Squat - 12 reps/set
4x Leg Extensions - 15 to 20 reps/set

4x Standing Calf Press (Heavy) - 10 reps/set
4x Standing Calf Press (Light) - 25 reps/set

Legs 2 - Hamstrings and Calves
Warm-up and dynamic stretch
3x Weighted Jumping Squats (100kg) - 8 reps/set
6x Deadlift (Bent OR Straight Leg?) - 8-10 reps/set
4x Walking Lunges - 10 steps each leg/set
4x Lying Leg Curls

4x Standing Calf Press (Heavy) - 10 reps/set
4x Standing Calf Press (Light) - 25 reps/set

Does anyone have any good suggestions to help my bulk up my legs, provided diet etc is in place? What would your on-cycle suggestions be for bulking up legs?

hi mk.

i do the following.

squats 4 sets warmup 4 sets heavy as you can 8-10 reps
leg presses 3 sets heavy s you can 15 reps
stiff legged deadlifts 2 warmups 4 sets heavy as you can 8-10 reps
hamstring curls 3 sets heavy as tou can 15 reps
sittin calves 2 warmup 4 sets of 25 reps
standing calces 4 sets 25 reps

on another day (i mix it in with back)

sitting calves 2 warmup 2 sets heavy as you can 10 reps
standing calves 4 sets hedavy as you can

you can do lunges too but my knees hurt after so i dont do it but you can do it too.

if you are not wasted after this you are playing in the gym. he he he.
i still get stiff every week after leg session.

Split legs into two workouts, quads then hammies or hammies then quads.

I do:
QUADS:
3 sets warmup squats, 3 sets heavy squats. 12-15 reps per set.
Leg press 4 sets, 12-15 reps
Step-ups 4 sets, 15-20 reps
Leg extension with toes pointing forward, 7 sets, 15 reps
Finish with abductors, 2x supersets. 20 reps
Total of 21 sets + 2 supersets.

HAMMIES:
Stiff legged deadlifts 3 warmup sets, 4 heavy sets. 10-12 reps
Lying leg curl 6 sets 15 reps.
Lunges 5 sets 15-20 reps
Standing leg curl 5 sets 15 reps
Total of 23 sets

Its hectic, but if you eat right it gives nice results. Im seeing results with this in 2-3 weeks.

There is a good article in the new muscular development mag on Branch Warren and his leg training routine. Good read. Not too many excersices there and he mixes it up. Extremely high reps on leg extensions

Why not do
Day 1 - Chest + Calves
Day 2 - Back
Day 3 - Quads + Hammies
Day 4 - Shoulders
Day 5 - Arms + Calves

I believe one day a week is enough to get big legs.

For legs do this and walk like a cowboy:
Squats
Leg Press
Leg Curls
Leg Extensions
Lunges

eish back followed by legs.. I would be a paraplegic..

CHAPEL wrote: eish back followed by legs.. I would be a paraplegic..

That's where my off day come's in.

haha I can imagine

Thank you everyone for your inputs!

Will definately take what you guys have said and incorporate some of your exercises into my workouts, really appreciate the insight.

I believe if you want legs do heavy ass squats and legpress.and hit those hammies hard.i split my leg routine-quads on their own and hams on their own.

Have you guys ever thought of doing acending sets? I been reading up on it quite a bit, so basically for squats you do your 3 warm ups,then go to your heaviest weight for 12 reps, then take 20% off and do 15 reps, another 20% off and do 25 reps, then last set take 10% oFf (so 50% of the starting weight) and do 30 reps. Then do the same for leg press... It seemed to work for tom plats...

DJ wrote: Have you guys ever thought of doing acending sets? I been reading up on it quite a bit, so basically for squats you do your 3 warm ups,then go to your heaviest weight for 12 reps, then take 20% off and do 15 reps, another 20% off and do 25 reps, then last set take 10% oFf (so 50% of the starting weight) and do 30 reps. Then do the same for leg press... It seemed to work for tom plats...

I used to do something similar in my high school days. Stuffed me up for the whole week. But did help my legs back then alot.

Still trying to get my head around jumping squats with 100kgs on your back. Surprised you haven't hurt yourself MK. That asking for nonsense in my opinion.

DJ wrote: Have you guys ever thought of doing acending sets? I been reading up on it quite a bit, so basically for squats you do your 3 warm ups,then go to your heaviest weight for 12 reps, then take 20% off and do 15 reps, another 20% off and do 25 reps, then last set take 10% oFf (so 50% of the starting weight) and do 30 reps. Then do the same for leg press... It seemed to work for tom plats...

hi dj

i think i might give it a shot. and let you guys kow how it went. my current workout kripples me so i know its working. what you are suggesting makes allot of sence. i have done some thing like that but not with that high rep range.

Tom Plats was an anomaly, there's no denying it, his legs were far beyond his era.. It will either work or fail miserably depending on how your body takes to it so I wouldn't necessarily say it makes a lot of sense just yet..

I believe in heavy weight...none of ths fancy training styles.

CHAPEL wrote: Tom Plats was an anomaly, there's no denying it, his legs were far beyond his era.. It will either work or fail miserably depending on how your body takes to it so I wouldn't necessarily say it makes a lot of sense just yet..

it does make allot of sence to me. when i played rygby i did similar training and it helped allot with power and speed. so i suppose it all depends if you were exposed to it previously.

@VonD: Yeah I must admit, I feel the same however I think there's a fine line between heavy and too heavy. You can look like the Hulk doing crazy weights with Leg Press and Squats but if you aren't doing it PROPERLY you might as well not even bother. I think you need to make sure that you go as heavy as you can go whilst maintaining form...

@DJ: Will try ascending sets next time I train, thanks for the suggestion. Could that work for all body parts? Want to try mix things up a bit to shock my body into growing more.

@Regz: Sorry, I think what I meant to say was explosive squats. So I squat quite deep, then explode up so that I'm on my toes if not just past that point, and then repeat. I started with only 2x 20kg plates on either side and worked my way up as I got stronger and used to the form. As soon as my form starts diminishing, I drop the weight a bit and work my way up again. Try it next time, 6 sets of 8 reps with fluid like motion between reps - it murders me. It also helps a lot with rugby like gab said.

Oh and for the comment to VonD, when I say 'you' I am not directing my point at you, but rather people in general. Not hating on anyone here...

Look like a bulky version of the hulk :whistle: and white very white :pinch: