Big Ramy or Mamdouh Elssbiay has some of the most massive legs in professional bodybuilding, probably close to Tom Platz. Again Big Ramy does very high volume on legs. Let’s take a look at his 2014 leg workout routine.
Big Ramy works legs once per week.
Big Ramy Leg Workout Routine
- Leg extensions 2 warm up sets of 50 reps each
- Squats 2 warm up sets, then 4 sets till failure
- Leg press 3 sets of 30 reps
- Hack squats 3 sets of 10-15 reps
- Standing leg curls 3 sets of 10 reps
- Lying leg curls 3 sets of 12 reps
- Seated leg curls 3 sets of 15 reps
For heavy leg work it’s a great idea to have some equipment that will prevent injury and help with heavy lifts like a good pair of squat shoes and a lifting belt.
Tom Platz had the biggest legs of any bodybuilder to date. They were just “Massive” as hell. He’s secret was high volume. Wait till you see his leg workout routine! It’s a killer!!
… 8-12 sets of squats!!!
Tom Platz Leg Workout Routine
- Squats 8-12 sets of 5-20 reps
- Hack Squats 5 sets of 10-15 reps
- Leg Extensions 5-8 sets of 10-15 reps
- Lying Leg Curls 6-10 sets of 10-15 reps
- Standing Calf Raises 3-4 sets of 10-15 reps
- Seated Calf Raises 3-4 sets of 10-15 reps
- Hack Machine Calf Raises 3-4 sets of 10-15 reps
Tom Platz was the only bodybuilder that I know that really loved leg workouts. He was much more intense than any other bodybuilder I have seen. Tom would squat 225 for 100 reps… 350 for 52 reps…and 495 for 23 reps.
When squatting or deadlifting heavy, it’s important to have proper weightlifting/squatting shoes for maximum support and stability. Regular running shoes are not a good idea. There’s too much cushion in the bottoms. This extra cushion absorbs energy which could be applied to the load. So you loose power…not good. The cushion also leads to instability because it will move when you put a heavy load on it.
Dorian Yates had some of the biggest legs in the professional bodybuilding world and barbell squats had nothing to do with it!!!
Dorian Yates had a hip injury in 1986 which forced him to have surgery. He was never able to do barbell squats without hip and back pain from then on. He swapped out barbell squats for leg presses and hack squats/Smith squats.
So everyone that thinks barbell squats are the “King” for massive legs is mistaken. They are not necessary.
Here’s Dorian’s leg workout routine
Warm-Up (1 set)
Leg Extensions 25-30 reps
Leg Press/Smith Machine Squats 25-30 reps
Hack Squats 25-30 reps
Working Sets (2 sets)
Leg Extensions 12-15 reps
Leg Press/Smith Machine Squats 12-15 reps
Hack Squats 12-15 reps
The absolute best exercise for developing the legs is the SQUAT.
…and high reps work the best for leg development which is why 20 Rep Squats is the best method for adding muscle to your legs fast.
So how does the 20 Rep Squat Method work?
You do 1 set of 20 reps 3 times per week, preferably Mon, Wed & Fridays. That’s it. It’s simple yet Very Effective.
So how much weight should you use for 20 Rep Squats?
Try to start with 50-65% of your 1RM initially but you can go heavier.
If you think this sounds easy….just try it. It is very hard and you will most likely get light-headed and feel nausea.
***Remember to squat down until your thighs are parallel with the floor.