Training Legs

[Ray mercer]

Hi guys Im new here to the form but have been training serious for a little over a year now. I've made some excellent progress as I went from a skinny 155 lbs to a cut lean 185 lbs. I did this by using a 4 day split routine consisting of shoulders, arms, chest and back. I stuck to the basics using heavy weight with a rep range of 4-8 and mass building movements such as incline bench, deadlifts, military press, flat bench etc. These worked great and the muscle piled on, 30 lbs in just over year. My diet is high in protein and I drink a ton of water and get good sleep. Now my problem is this, for the last year I have neglected to train legs but I figured it's time to stop being a pussy as I don't want to be unproportionate, that and I'm starting to plateau in some of my lifts so I thought this might give it a boost. I just began training and as expected I am sore as hell from the squats and hack squats. I plan on using the same rep range as I do on my upper body as it seemed to work wonders previously so I'll stick with what I know. My question is this, with hard proper training and proper nutrition can I expect to put on an additional 30 lbs? Summer is approaching in 5 months and I'd like an estimate as to what kind of gains I can expect if I give it my all and really dedicate myself to it. Is it possible to put on some noticable size in my calves and quads in 5 months? I've made it this far and I am prepared to go all the way. If you guys could help this would be great.

Thanks,

[Firehawk]

I Think you can add some noticeable mass to your legs sure. Don't know how much though. Legs usually grow faster than most other muscles though.

Like the name by the way, I download ray mercer clips all the time .

[jimmyv]

I don't think you'll put on 30 pounds of muscle in five months -- if one could put weight on that fast, we'd all look like Arnold after a coupla years, wouldn't we? But you can make very, very significant gains, and you're doing the right thing by starting lifting legs now. Hell, I bet you start to see some additional gains in your upper body lifting just from doing some legs.

Get somebody smart to teach you how to do some squats, deadlifts, stiff-legged deadlifts, et cetera. Don't get caught up in the machines.

[Ray mercer]

Thanks guys, Firehawk have you seen the Mercer ko of Tommy Morrison. One of the sickest knockouts I've ever seen. I wasn't expecting to put on 30 lbs is 5 months that's ridiculous, just wondering if I could put on noticable mass on my calves and quads in 5 months. I'll stick to the basics, squats, hacks, extensions, leg presses and calve work.

Thanks,

[Firehawk]

I think you can put on noticeable size on the upper legs, but on the calves i dont' know. Some people are blessed with calves taht will grow, and others no matter what they do, can't make them grow. Just keep plugging.

[rbuchman]

I like doing legs and abs on the same day so you may want to adjust you split accordingly.

You are not the only one but why/how do people seperate arms from back or chest and shoulders from arms back or chest. Seems like you'd be working the same muscles day after day. I split (chest tris front,side delts), (back bi rear delts), (legs, abs) this only prevents me from a few moves (upright rows, deadlifts)