Topic: building leg size/strength

[Chuck Lopez]

lots of weighlifters have big legs (notably quads) not necessarily because of genetics but because of the style in which they squat (very quad centric), I've always had fat guy legs but after a year or 2 of oly squats with almost all quads mine are huge (I work anywhere from 1-8 reps); a cycle of 5-8 reps for 3+ sets (more for size) multiple times a week will do the job of both increased hypertrophy and strength, I assume if you're squatting 5x a week its pretty low volume which would explain your legs not getting so big.

I don't think being a weightlifter means you have to only care about your total going up, I just watched a video of my last lifting meet and didn't really like how skinny I look so I'm looking to put on a little size in the upper body with higher rep benching, rowing, and whatnot; seems to work for the chinese and it will indirectly help your lifts as well with extra conditioning, stability, and strength. 

[Dustin Oranchuk]

many thanks for your responces

Dustin

[Dave Chiu]

Anybody know what the Koreans are doing for squats/legs??

They seem unsurpassed in that area, but I don't know any specs.

I have done a lot of systems -- Kono's, Russian, 90/70 blood wave, etc. 

I have really taken to bottom-stop BKSQ for injury prevention and muscle quality,

and also really like Breathing SQ. 

My foray into the 20-rep modality (w/ my own modifications to keep touch w/ the competitive lifts

and heavier FS and SQ) has been pretty successful, delivering a natural anabolic effect

while still surprisingly easy on the knees and back.

[Matt Erdman]

"90/70 blood wave"

What is that?

[Kevin Stafford]

I can relate on the size thing. I always wanted more size on my legs but realized I really needed more poundage on my totals. I always put more time on strength training and try to end the session with a set or two of 15- 20 rep squats. The best program in my opinion is the Russian squat program. I try not to use belts or wraps until after the six weeks are done ( It has a better psychological effect when doing a sets with extra weight than normal.
 Also stop squats or rock bottom starts are great to add in now and again for extra effective work.
 

Russian squat calculator
http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html 

[Dave Chiu]

90/70 blood wave is a program I read about in M&F more than 10yrs ago.

I have the article buried somewhere, and from what I remember doing, you alternate sets of 90% (1 or 2?) and 70% (to near failure) w/ only 30 sec. rest btwn (for the blood flow dynamic following the hvy set), repeating after your pulse returns to sub-120 bpm.

Can't remember much else about it...