Well im having a hard time putting size on my legs. I was seeing if spliting them up, say hams one day, quads another, would be benifitial for me? And if so, what exersizes should i do on these days? I feel i can hit them harder if i isolate it like this, but not exactly sure on witch exersises i should do for each one on seperate days?

Here is a couple of options:

Quads

warm-up leg ext 3 sets, 20-30 reps
squats or smith machine squats 5 sets, 20-8 reps (pyramid up in weight)
leg presses or hack squats 4 sets, 10-15 reps (first set is a feel/warm-up)
leg ext 3 sets, 12-20 reps to failure plus 1 drop in weight each set to failure

hamstrings

lying leg curl 5 sets, 20-12 reps (first 2 sets are warm-ups)
stiff leg deadlifts 4 sets, 10-15 reps (first set is a feel/warm-up)
seated leg curls or one-leg lying leg curls 4 sets, 10-15 reps, plus one drop of weight for the last two sets

calves

standing calf raises 5 sets 12-15 reps
seated calf raises 4 sets 12-15 reps


Put all the intensity that you can in to these sets and exercises and your legs will be growing in no time.

Thanks for the replies man, very much appreciated

No problem brother, leg training can be tough but you get what you put into it, training till you puke bro...lol.

gustavo77 wrote:Here is a couple of options:

Quads

warm-up leg ext 3 sets, 20-30 reps
squats or smith machine squats 5 sets, 20-8 reps (pyramid up in weight)
leg presses or hack squats 4 sets, 10-15 reps (first set is a feel/warm-up)
leg ext 3 sets, 12-20 reps to failure plus 1 drop in weight each set to failure

hamstrings

lying leg curl 5 sets, 20-12 reps (first 2 sets are warm-ups)
stiff leg deadlifts 4 sets, 10-15 reps (first set is a feel/warm-up)
seated leg curls or one-leg lying leg curls 4 sets, 10-15 reps, plus one drop of weight for the last two sets

calves

standing calf raises 5 sets 12-15 reps
seated calf raises 4 sets 12-15 reps


Put all the intensity that you can in to these sets and exercises and your legs will be growing in no time.

OMG gustavo I train exa ctly like that I sware to god man...you just laid out my last leg work out I did!

that is crazy..

Later
THEHULK

gustavo77 wrote:Here is a couple of options:

Quads

warm-up leg ext 3 sets, 20-30 reps
squats or smith machine squats 5 sets, 20-8 reps (pyramid up in weight)
leg presses or hack squats 4 sets, 10-15 reps (first set is a feel/warm-up)
leg ext 3 sets, 12-20 reps to failure plus 1 drop in weight each set to failure

hamstrings

lying leg curl 5 sets, 20-12 reps (first 2 sets are warm-ups)
stiff leg deadlifts 4 sets, 10-15 reps (first set is a feel/warm-up)
seated leg curls or one-leg lying leg curls 4 sets, 10-15 reps, plus one drop of weight for the last two sets

calves

standing calf raises 5 sets 12-15 reps
seated calf raises 4 sets 12-15 reps


Put all the intensity that you can in to these sets and exercises and your legs will be growing in no time.

definetly do Hammies on another day to Quads. Not a bad work out above but I don't see lunges in there anywhere. Also if you want to get your calves to grow up the reps to 20-25 blast the crap out of them.

I think legs react best to high reps...leg press do strip sets, 20 set squat sets, drop sets on extensions..etc. See how that works, after that try going 5x5 workouts....this way you give it a try with heavier weights.
I always do hams and quads the same day...just be sure to have a pre, during and post workout shake..cause nothing drains your body more than legs! Keep the body fed while training!!

I agree with Ptest. I think legs respond best to higher reps. I've done both and my legs seem to grow much better when I do sets of 12-20. Going heavy once in a while is good to get your overall strength up but stick with higher reps. I've done legs seperate but I prefer hitting them on one day.