terrible . The meat and potatoes of leg growth will be squat variations , leg press variations , single leg split stance variations , and hip hinge variations . You do not have to be married to a specific exercise , but you do want to focus on the above for complete leg development . Doing 20 sets of leg extensions , leg press and hamstring curls will not work well for most . You need a wide variety of movements through space in order to load the legs properly . You also want to figure out your recovery capabilities and what exactly works for you regarding the amount of sets , intensity and frequency throughout a given week . You can figure this out by looking at your log book and pictures through time ; if it has been 6-8 weeks and your lifts are not improving in regards to weight or reps and your legs are not looking more muscular , something is off . Notice how I do not mention rep ranges here . You want to get strong across all rep ranges and figure out which work best for you . I like to vary rep ranges from the 3-6 rep range all the way to the 25-40 rep range . As long as you are taking the “ gun to your head ” approach along with focusing on some sort of progressive overload ( does not always have to be with weight on the bar ), the number of reps you do becomes less important .
7 . Figure out what works for YOU - With so much information available to us now , we all know about high volume , low volume , high frequency , occlusion training , calisthenics , etc . I see people jump from program to program all the time and they never really see great results . Pick something , give it 100 % for a few weeks / months , and monitor your progress . Log things down and figure out what works best for you . If you can have 30 ” legs
doing sissy squats with bodyweight and you enjoy that , who am I or anyone else to tell you what you are doing is wrong ? That is the beauty of bodybuilding , that it is a self revelation of what works well in your journey to build a fantastic body !
This is one of my favorite leg days for maximum muscle mass , try it out and let me know what you think by messaging me on Instagram at @ physiquetacademy . Sets listed below are work sets and all are taken to failure . Do as many warm up sets as needed . PUSH YOURSELF TO THE MAX !