bigger legs

L

liquidmonkey

0
i've been doing pretty much the same leg exercises the last few years (mostly due to recovering from a broken/dislocated hip injury from 8 years ago) but have finally reached a point where i want to change it up a bit.

current
leg extensions - 3 sets, 5-10 reps at 110 kilos (240 lbs)
laying leg curls - 3 sets, 5-10 reps at 50 kilos (110 lbs)
leg press - 3 sets, 5-10 reps at 230 kilos (500 lbs)
standing calve raises - 3 sets, 10-20 reps 200 kilos (440 lbs)

i think my legs are quite strong for my size 183cm 85kilos (6'1", 188lbs) but their size is not really increasing and that is my new goal.

been thinking of doing some hack squats or regular squats or smith machine squats but not sure what would be best or if i should just continue but alter weight / reps / sets. any advice?

ps, i'm 34 if that makes a difference.
 
Leg extensions are for gaining size, hack squats and the like are for shaping them by angling your feet slightly in or out. I incorporate bands into my leg extensions, as have others, and they have noticed a size increase when the bands are used consistently.
 
Is that all you do for legs?

You should really be getting some squats and deadlifts in there, what you're doing is OK to a point but I really think you need to be getting in some deep squats and deads to move past where you're at. Lunges or split squats too, get those stabilizers working.

You also seem to be doing more for your quads than hams, if you have an imbalance in strength that might be preventing you from progressing as you're only as strong as your weakest link. Deads are needed to bring them up to speed

I find that 20 rep squats are good for plateau busting, a good way to vary it up a little and hit muscles in a different way
 
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