Hi there. Basically I work everything but my legs. I now realize I have to start working them to stimulate the rest of the body. Last time I did this, I could barely walk. Heres the problem. I basically have chicken legs and want to bulk up to add to my 5'9 160lb frame. Can anyone give me a set list perhaps. I would like to cover quads, hamstrings and most importantly for me, the calves. Im thinking a half hour on legs should do the trick and I plan to do them this morning. Get back to me on this and thanks.

Squats, lunges, step ups, stiff legged deadlifts, calf raises etc

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Probably start in the 8 to 12rep range. 9 sets of hams/thighs and 6 sets of calf to get you started. You could spread that over a few workouts or do it all on one day.

There's many different mass building theories but you have to start somewhere. :)

^All good exercises. Here's my current leg routine which has been working well for me:

Squats (5x5) - Quads, Glutes, Hams
Front squats (3x8) - Quads
Standing calf raise (lots of sets w/ different reps)
Stiff-leg dead lifts - Hams
BB Lunges (3x8) - Quads
Sitting calf raise (3x12)

All that, and I alternate between leg extensions (Quads) and leg curls (hams) to finish off the day. This will certainly take you longer than 30 minutes, but the results will be worth it.

here's mine

hack squats-8 sets to failure(i usually put enough weight to where i can only lift it eight times and push for nine....that's for all my excercises)

standing calf raises-8 sets to failure

leg extentions-8 sets to failure

seated calf raises-8 sets to failure

remember to go heavy(did my excercise for legs yesterday and on the way back from the gym my legs were shaking so much i could barely drive :D )

i just did my legs about 10mins ago and ive got jelly legs ohh its gonna be hell trying to keep balance on the bus tomorrow as i usually have to use legs as theres nothing to hold on to.

i did:

barbell squats : 3x8
barbell lunges : 3x8
straight leg deadlifts: 3x8

First, start off with light weights and get your form down and do your movements slowly - both concentric and eccentric phases. Then, once you feel totally comfortable with the movements and your form, then crank up the weights slowly.

I suggest:
Squats (on smith-machine to start)
Lunges (using DB and BB)
Leg curls (using the cable machine, i also do stiff-legged deadlifts on my back day)
Seated leg extensions

Then, i would progres to doing squats without the smith-machine.

I also do full Deadlifts on other days (4-6 sets on my bi/tri day).

Also, on my shoulder day, I do squats with dumbells while doing curls and shoulder presses at the same time.

why is it legs hurt so much more the day after?

i did the above and my quads hamstrings n glutes are killing me when i walk, they are ok after a few mins of walking but still more soreness than other areas.

why is it legs hurt so much more the day after?

i did the above and my quads hamstrings n glutes are killing me when i walk, they are ok after a few mins of walking but still more soreness than other areas.


:lol: looks like we worked out around the same time....my legs are sore today(2 days later) i feel like a dipshit cause my calves hurt so i have to tip toe every now and then...i look like a damn fairy :lol:


to be honest my entire body is aching right now...my legs, bis, tris, chest, shoulders, back and my damn shrugs(that's what i call them) my shrugs and back i haven't even worked out they just hurt because of the squats and calve raises but boy the hurt bad

:lol: looks like we worked out around the same time....my legs are sore today(2 days later) i feel like a dipshit cause my calves hurt so i have to tip toe every now and then...i look like a damn fairy :lol:


to be honest my entire body is aching right now...my legs, bis, tris, chest, shoulders, back and my damn shrugs(that's what i call them) my shrugs and back i haven't even worked out they just hurt because of the squats and calve raises but boy the hurt bad


lol oh i know earlier at college after sitting down probably looked like i had something lodged up me rear lol.

ide think tomorrow my shoulders will be in pain seen as i did them today