LEGS: wider and more defined is my goal, ant experience?

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    Sep 02, 2009 12:30 AM GMT
    I am currently trying to gain some weight but most importantly gaining some huge muscled legs. I am a short guy and I do have strong legs but I want to get them wider and more defined. Can anyone share some successful leg routines or a leg building success story? Thank you in advance.
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    Sep 02, 2009 2:51 AM GMT
    Eat.

    Do moderate to high reps.

    Study up on sacriplasmic hypertrophy.

    Eat.
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    Sep 02, 2009 3:22 AM GMT
    chuckystud saidEat.

    Do moderate to high reps.

    Study up on sacriplasmic hypertrophy.

    Eat.


    +1

    From the looks of it you're going to have to eat A LOT.

    I haven't seen many gains because I haven't been eating much.

    A LOT! Don't get discouraged. Just eat.
    ----
    Also read about 'hardgainers'



    sucks.
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    Sep 02, 2009 4:33 AM GMT
    Like chuck said: eat tons, graze like a cow, and do high reps on the order of 15 or more and 4-8 sets.
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    Sep 02, 2009 4:35 AM GMT
    Get a bike! Cycling is a great way to get massive legs, and you get your cardio workout too. Hit the hills often, and they will get big fast.
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    Sep 02, 2009 9:06 AM GMT
    spacinjasin saidGet a bike! Cycling is a great way to get massive legs, and you get your cardio workout too. Hit the hills often, and they will get big fast.


    Ditto
  • josephmovie

    Posts: 533

    Sep 02, 2009 11:03 AM GMT
    I did very intense leg workouts for a year and while there was some definition, the old pins remained somewhat chicken-like.

    I started doing some cycling and eliptical work and only then did they start to grow. Nothing startling, but more size increase than I achieved with weight training.
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    Sep 02, 2009 11:04 AM GMT
    sicknasty said
    spacinjasin saidGet a bike! Cycling is a great way to get massive legs, and you get your cardio workout too. Hit the hills often, and they will get big fast.


    Ditto


    That seems rather counter-productive.

    He has to eat [right] more to gain muscle mass. If he does too much cardio he would ultimately just be burning off more calories than he is eating.... making it impossible for them to grow in the manner that he wants them to.

    *whisper*
    stick to what the first person to respond said.
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    Sep 02, 2009 2:16 PM GMT
    There are multiple sites on the web discussing how to build the legs. Here is a link to just one site..

    http://strengthtraining.suite101.com/article.cfm/build_big_legs

    Some trainers do recommend biking to build legs, especially uphill biking. You should not overdo cardio if you want to build muscle. After a certain time period the body will start breaking down muscle for energy. I believe the magic number is around 45 minutes.This is why long distance runners tend not to be muscular. Sprinters tend to be muscular with bigger legs. Hypertrophied muscle is necessary for bursts of speed. That is why the article recommended sprinting. Sprinting up a hill on a bike would be better than long distance riding.

    You need balance in the diet also. Adequate protein is needed to build muscle.
    Once you have more protein and carbs that are needed for metabolism; the excess will be converted to fat and not more muscle. A lot depends on your genetics if you will get fat or not. Some guys can eat continuously and not get fat, others guys gain fat easily. Genetics also play a role in how easy it is to build muscle and how much potential exists to be muscular.

    Marathon Runner vs Sprinter
    marathon-runner-vs-sprinter1.jpg
  • Celticmusl

    Posts: 4330

    Sep 02, 2009 2:38 PM GMT
    Slutzilla said
    sicknasty said
    spacinjasin saidGet a bike! Cycling is a great way to get massive legs, and you get your cardio workout too. Hit the hills often, and they will get big fast.


    Ditto


    That seems rather counter-productive.

    He has to eat [right] more to gain muscle mass. If he does too much cardio he would ultimately just be burning off more calories than he is eating.... making it impossible for them to grow in the manner that he wants them to.

    *whisper*
    stick to what the first person to respond said.


    The only thing I do to my legs is biking. Awesome leg workout. Try to use heavy resistance so keep it in as high a gear as you can. Don't stand on the bike going up hilll, remain seated and just use your thighs. I'm a heavy mf so maybe you should add some weight(s) to the bike.

    The best legs I see other than body builders, are bikers and ice skaters. Oh yeah, gymnasts and high divers have some fine looking legs....mmm, mmmm......what were we talking about again?