legs

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so to tell the truth i stopped training legs about 4 years ago and maybe did a leg workout once every 3 months starting 2 years ago....... soo i started doing legs again hopefully i stay on course they r my muscle group that always grew fastest and strongest like back 4 years ago i had massive legs anyways im in my third week back and im liking it leg workouts arent too intense yet but my strength is flying back like im doing 3 plates a side again (i used to warm up with that lol) anyways heres a shot hopefully i dont stop training them and in a few months i can show u guys some progress
 

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LMAO, that was a instant headace shit my eyes still hurt trying to focus..lol Nice try Joe
 
Great size and proportion! Rather than making them bigger with heavy weight and low reps, you might want to try higher reps (12-16) to bring out the shape more.
Also, lunges are a great shaper done with a bar across your shoulders. Your calves, too, 6x12 4 days a week.
Go heavy with those. Nice job!
 
Looking good brother, I know how hard it is to come back after a long layoff like that.. Sounds like what I'm going through after knee replacements they come back fast if a man is able to do it..
 
thx guys yeh i have no definition i really need to start lunges to bring in some cuts that and diet lol
 
Joe0690 said:
thx guys yeh i have no definition i really need to start lunges to bring in some cuts that and diet lol
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Diet is the numero uno key my man. No amount of lunges or high-reps will deliver cuts without low enuff bf.

Having said that, I've known many who are low bf, have clear abs and yet still lack quad seperation. In this case, lunges and 3-second-contraction-holds on leg extensions are excellent to bring out the quad lines. After your heavy shit, do a couple sets of leg extensions like that - you gotta use much less weight than normal obviously. Hold every rep at the top for a 3 count and squeeze your quads as hard as possible. Do as many as possible, and when you can't do anymore, bust out several more fast, normal reps until you can't budge the weight. Yeah it hurts like a mofo and you'll be cussing me, but it gets 'er done. Lastly, enough can't be said about posing - flexing your quads 100 times a day, a few days a week really helps you learn to control the quad muscles so you can make the cuts "jump" out at will. ;) :D
 
lol...i hate you...hahahaha! j/k,they look great.if i can get mine to half that thickness i'd be happy.nah,i wouldn't...i always want more.what's your favorite move for the outter sweep?

i've tried front squats but just ain't happening.for now i do close foot vertical leg presses and today gonna try close foot back squats with feet pointing straight forward...any ideas?
 
i keep everything in the middle zone so not wide stance not inner stance i base my workout around squats ummmm but i have done and will do again once i get my intensity up is hacksquats with my feet together and high on the machine
 
Joe0690 said:
i keep everything in the middle zone so not wide stance not inner stance i base my workout around squats ummmm but i have done and will do again once i get my intensity up is hacksquats with my feet together and high on the machine
Click to expand...
that's the problem.both gyms i go to don't have a hack rack.i was trying them last year old school style-behind the back-but trying to hold a few hundred pounds like that doesn't work with my grip.bad nerve damage in my right hand.today i did my 3x5 of squats,then did 4x10 of close foot vertical presses,then 3 supersets of leg extentions-with toes pointed slightly outward-and leg curls concentrating on the squeeze.i'll make it happen...somehow,lol...!
 
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