well i'm now just turned 57.. always been athletic playing sports since high school and i've been working out lifting weights consistently for 2 years plus and my legs still dont' grow... always been defined and muscular but NEVER big. Guess it's genetics and at my age, i don't see anything changing....
currently? i work legs once a week and that consists of 3 sets of goblet squats, 3 sets of leg presses, 3 sets of leg extensions, 3 sets of leg curls, 3 sets of romanian squats and 3 sets of lunges (for each leg) and 3 sets of standing calf raises....
perhaps i'm doing too much? perhaps not enough?
Once a week? Not enough.
Also too many exercises.
Quads & hamstrings: 3 hard work sets of full range leg presses or squats 10-15 reps and 3 sets of 12-15 reps leg curls.
Calves - Alternate standing and seated each training day for 100 reps total.
One press exercise and one pull exercise each workout 3 sets 8-12 reps. (Bench press, overhead press, etc + row or pullup/pulldown).
Barbell curl 3x8-12.
Train 3 times a week. If you are too sore then 2 times a week.
Train legs first in every workout.
Eat one extra meal of 500-700 calories each day
Squat or Leg press
Leg curl
Calf exercise
Bench press or Overhead press
Pullup/pulldown or Row
Barbell curl
