how to grow leg muscle

B

blindside

0
hey,

I was jsut wondering what weights (relative to maximum rep in % please) and how many reps and sets + amount of sessions per week would be the best to trigger hypertrophy the best.
Any help would be great! :)
 
Depends on your level (beginner, intermediate, advanced), your age, how much sleep you get, how good your nutrition is, if you are bulking or cutting, what other stresses you have in your life, etc. Many of us prefer stimulating each major muscle group 3 times a week. Check out hte stickies or google Bil Star's 5x5 or Rippletoe's 5/3/1 for some ideas on routines and reps.
 
i would say im fairly advanced, im quite fit but have only done a bit with weights before. I'm 14, get 8+ hours of sleep nightly and eat quite well, other stresses are im busy on mondays with ccf, rugby on tuesday and im possibly joining a soccer team who train on saturadays. Also plan to do an hour before school on the ellipitical and i tend to train after school as well.
 
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