Leg training

[rccs]

I train leg 2x a week (calves 3x) and I can't increase my muscle mass. My measures are:
Thigh - 68cm - calves - 41 cm. I am 28 years old 94 kg and 1,80cm tall!
Leg routine:
Monday: Squat 100kgsx10 - 130x8 - 160x2
            Leg press: 250kgsx12 - 300x10 - 300x10
            extensions: 3x10x70kgs
            hamms curl: 3x10x60 kg
            dead lift: 2x100kgsx2
            seated calves: 3x15x50kgs
            donkey: 3x12x120kgs

Friday: Press 4x300kgx12
           Calves : same trainning

What can I improve to increase my leg muscles? I eat very well, and I try to rest completely at least wedn and sunday!
Thanx

[pumpster]

Try this for a while, twice a week. If you prefer you can do one day lower reps, the other day higher reps, but this is more personal preference you can also keep the workouts the same.

Quads:

-Box squats instead of squats
-Hack squats instead of leg press
-Eliminate leg extensions


Also after a while try supersetting any two quad exercises.


Calves:

-Do only standing calf raises

[JPM]

If your brave of heart than you might want to try the Art Jones leg method. Your doing three of the quad exercises already. Be warned it can be a killer at first but can give very good results. And if your an athlete, than the leg endurance (strength + stamina) will increase greatly. Sometimes it's just how you place exercise in a workout that can make a lot of difference. Workout usually done twice or three times a week.

Quads:
Leg extensions
Leg presses
Squats

Triset these with no rest between exercises for one cycle. Try for 10 -12 reps each exercise. Rest 120 seconds (use a stopwatch if possible) and do another cycle. Two cycles should be enought for most guy's. This is a Time Under Tension (TUT) protocol so a lot of demand will be put upon the muscles in the shortest period of time.

Ham's/Calves

Leg curls
Calf raises

Same rep scheme as the above. Probably try for three cycles on these.
Good Luck.

[texasRUSH]

more sets and more weight!

i train my lges twice a week as heavy as i can go for 8 or more reps and it's done wonders.

[NoCalBbEr]

my legs are the best bodypart, it wont stop growing but i love to train them.

my workout
quats squats 
         leg press
        heck squats
         leg exts.+drop sets (maybe)
 hams  stiff legged deads
          lying curls  (toes pointed out)
           seated leg curls (toes pointed togather)
calves   seated calf raise
           standing calf raise
 

 *three workouting sets each. personally, i've found doing it heavy and low reps for thighs and  heavy but i can get 15-20 reps..
           

[Superman]

I train leg 2x a week (calves 3x) and I can't increase my muscle mass. My measures are:
Thigh - 68cm - calves - 41 cm. I am 28 years old 94 kg and 1,80cm tall!
Leg routine:
Monday: Squat 100kgsx10 - 130x8 - 160x2
            Leg press: 250kgsx12 - 300x10 - 300x10
            extensions: 3x10x70kgs
            hamms curl: 3x10x60 kg
            dead lift: 2x100kgsx2
            seated calves: 3x15x50kgs
            donkey: 3x12x120kgs

Friday: Press 4x300kgx12
           Calves : same trainning

What can I improve to increase my leg muscles? I eat very well, and I try to rest completely at least wedn and sunday!
Thanx

I would leave the barbell deadlift and donkey calf raises out.

[Bluto]

are your numbers fixed? ie you using the same weight, same reps week after week?

[rccs]

are your numbers fixed? ie you using the same weight, same reps week after week?

No. But this is the base of my leg routine.

[Saskbb]

I train leg 2x a week (calves 3x) and I can't increase my muscle mass. My measures are:
Thigh - 68cm - calves - 41 cm. I am 28 years old 94 kg and 1,80cm tall!
Leg routine:
Monday: Squat 100kgsx10 - 130x8 - 160x2
            Leg press: 250kgsx12 - 300x10 - 300x10
            extensions: 3x10x70kgs
            hamms curl: 3x10x60 kg
            dead lift: 2x100kgsx2
            seated calves: 3x15x50kgs
            donkey: 3x12x120kgs

Friday: Press 4x300kgx12
           Calves : same trainning

What can I improve to increase my leg muscles? I eat very well, and I try to rest completely at least wedn and sunday!
Thanx

I would suggest you only train your quads and hams once a week. Also train them on different days.  Now saying this if you really want to have your legs grow you need to do lots of sets of squats.  I personally do 15 sets and do many different weights and reps.  I also superset ext., leg press, and hacks with squats.  I also do ass to my heal squats for 80% of my reps so I'm not doing big weight.

If my legs are not sore for 2 to 3 days after my workout I didn't work hard enough, but if you do 15 sets of squats and superset them you will be sore.  Also love drop sets on the leg ext. to finish off my workout.

Anyways this what I do.

Good luck

PS way I do hams on a different days after 1 1/2 of quads I'm freakin bagged!

[Ahmster]

High rep routines are helpful and should be done at least once a month to keep capillaries open to increase blood volume, but to really put on leg size try multiple low rep sets, changing set and reps each workout and switching exercises every 4 weeks. This routine really worked for when trying to build leg size:

Week 1 & 5
Squats or Front Squats 6x4
Good Mornings or Deadlifts 3x6
Leg Press or Hack Squats 2x8

Week 2 & 6
Squats or Front Squatsx6,4,6,4,6 (wave method)
Good Mornings or Deadlifts 4x10
Leg Press or Hack Squats 2x6

Week 3 & 7
Squats 8x3 or Front Squats (60 sec rest periods.)
Good Mornings or Deadlifts 5x8
Leg Press or Hack Squats 2x5

Week 4 & 8
Squats 2x20
Good Mornings or Deadlifts 2x20
Leg Press or Hack Squats 2x20