First leg workout in 5 years [Forum Archive]

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First leg workout in 5 years

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Posted by: TJ Cline

Ok I'm going to train my legs today......it has been years and years since I have trained them.
So here is the question.

1. I need a good workout to ease back into this.
2. I do not want size!!!! just strength.
3. And the workout must be short...20 min or so.

To be honest my last hardcore leg workout was back in 1987.

Posted by: ihateschoolmt

How about some low rep low volume? Squats 3x1-3 reps, leg press 3x1-5 reps leg curls and extensions 3x1-5 reps.

Posted by: TJ Cline

Quote:

Originally Posted by ihateschoolmt

How about some low rep low volume? Squats 3x1-3 reps, leg press 3x1-5 reps leg curls and extensions 3x1-5 reps.

I might do that once I get my form back....but I also want endurance so I was thinking of 20 rep sets like some of the speed skaters do.

Posted by: Squaggleboggin

Dang. All I do to directly work my legs is ATG squats and SLDLs. Other things that indirectly work them are farmers' walks, deadlifts, and clean and presses. As I've stated before, I've had a ton of success doing 3x3 for warming up, and 3x2 for working sets.

Posted by: ihateschoolmt

Quote:

Originally Posted by ForemanRules

I might do that once I get my form back....but I also want endurance so I was thinking of 20 rep sets like some of the speed skaters do.

Do running then. Running will increase mitacodrea (SP?) density and help you recover. I guess you could cycle 3 kinds of strength work outs.Running (no weight) endurence(light weight) and strength training (heavest weight). Though I would run every week and just cycle the other two.

Posted by: min0 lee

Good luck, you are going to be so sore...a good sore the next day. Avoid walking down ramps, they are a killer.

Posted by: luke77

If you want something quick, how about just 3 sets of 12-rep squats, 3 sets of hamstring machine exercises (forget what the technical name is) and 2 sets of calf raises? The squats will hit just about everything, and the other 2 exercises will get everything they miss.

Posted by: MyK

squats
SLDL
curls
extensions

Posted by: furion joe

I think regardless of what you do, you will experience some soreness and discomfort after your workout,

perhaps for a day or so or even more given the effort you produce during the workout. That being said, I would just focus on your form (which you will probably already do) and rep out two sets of each exercise you plan to do – 20 for the 1st and 15 for the 2nd. Do one warm up set and then one working set. Yeah, I know, it sounds simple, and it is, but this type of training will give you the results you are looking for and it will also get you back to the gym faster without the excessive soreness that most encounter after returning from a long layoff.

Once you are able to complete your leg workout (using the low set/higher rep scheme) with relative ease and no further soreness, you can up the sets, lower the reps, and increase the poundage(s). Try something easy for your first few training sessions. Like, for example: leg extensions, squats, leg curls, and standing calf raises or just squats, stiff legged dead lifts, and standing calf raises. Or use your hardcore leg routine and scale it WAY back.

Warm up thoroughly before you begin training (you probably already know/do this) and perform some light stretching in between your sets if you feel the need, and then stretch after training.

You’re going to get stronger just because of the initial training stimulus and then you’ll get stronger as the weeks go on.

Good luck man…

Posted by: chris mason

Foreman, you sure talk a lot of shit for a guy who hasn't trained in years.

Posted by: TJ Cline

Quote:

Originally Posted by chris mason

Foreman, you sure talk a lot of shit for a guy who hasn't trained in years.

I never talk shit.
And taking 2 tears off weight lifting was a priceless gift to my joints, ligaments and tendons....the muscle will always come back quick.

Posted by: The Monkey Man

Posted by: Witmaster

Quote:

Originally Posted by min0 lee

Good luck, you are going to be so sore...a good sore the next day. Avoid walking down ramps, they are a killer.

Sitting on the toilet was always my biggest challenge after Leg Day..

Now Foreman..... You say you're not interested in size but you mention training like the skaters do. Have you happened to notice the Size of the QUADS on a speedskater?!?

I think ihateschoolmt has a good idea except I would cycle in the StairMaster. Set that puppy on level 10 or higher and go for 20 minutes.

Squats are a must in any leg routine. (IMO) I put this exercise above any other. Next is Deadlifts. Shitloads of Deadlifts.

Now... how to consolodate this into a 20 minutes workout??? That's kinda tough. My leg day usually goes no less than 45 minutes.

Day 1:
Squats 3x10 (at 60-70% max) with 1 minute rest time between sets.
Deads (same as above)
Any time left. Do Lunges.

Pick an off day to run 20 mins or Stairmaster.

Good luck.

Posted by: The Monkey Man

Lately, running has been a no-no
the day after lifts (legs)

Posted by: CowPimp

If you want strength without mass then just don't eat to gain mass.

Posted by: Witmaster

Good Point.

Quote:

Originally Posted by CowPimp

If you want strength without mass then just don't eat to gain mass.

Posted by: TJ Cline

Quote:

Originally Posted by CowPimp

If you want strength without mass then just don't eat to gain mass.

I want upperbody size so that wont work.....I will do what Lam said...just never increase the weight I use for squats.

Posted by: ihateschoolmt

Quote:

Originally Posted by ForemanRules

I want upperbody size so that wont work.....I will do what Lam said...just never increase the weight I use for squats.

Good luck on getting stronger...

Posted by: TJ Cline

Quote:

Originally Posted by Witmaster

Now Foreman..... You say you're not interested in size but you mention training like the skaters do. Have you happened to notice the Size of the QUADS on a speedskater?!?

Yes but they don't look like freak bodybuilders.....I don't mind 26 inch thighs, I just don't want to have to get my dress pants custom made.

Posted by: TJ Cline

Quote:

Originally Posted by ihateschoolmt

Good luck on getting stronger...

I'm not a competative power lifter or Olympic lifter, and I dont play professional sports, so I dont need great strength in my leggs.......just want to be in shape

Posted by: ihateschoolmt

Quote:

Originally Posted by ForemanRules

I'm not a competative power lifter or Olympic lifter, and I dont play professional sports, so I dont need great strength in my leggs.......just want to be in shape

Oh, first post said strength. Then not increasing weight is fine.

Posted by: Witmaster

THought you were gonna go for a Benchpress Record sometime in 2006?

Posted by: TJ Cline

Quote:

Originally Posted by Witmaster

THought you were gonna go for a Benchpress Record sometime in 2006?

I did 550 at 257 with no leg training at all and no deadlifts either.....but if I get back near 550 then I will squat and deadlift heavy...just to see how much it helps my bench. The Arizona over 40, 275 class raw bench is only around 500 or so.

Posted by: min0 lee

Quote:

Originally Posted by ForemanRules

I want upperbody size so that wont work.....I will do what Lam said...just never increase the weight I use for squats.

Where was this advice posted, I feel same way about legs. They grow like weeds on me and it's hell for the rest of my body to catch up.

Posted by: BulkMeUp

Quote:

Originally Posted by min0 lee

I feel same way about legs. They grow like weeds on me .

Why couldnt that be me. You have no idea how much work i have to put into making my legs grow. And leg work is not really fun

How do the legs feel, Foreman?

Posted by: TW12T3D

Quote:

Originally Posted by BulkMeUp

Why couldnt that be me. You have no idea how much work i have to put into making my legs grow. And leg work is not really fun

How do the legs feel, Foreman?

YOU DON'T THINK LEG WORK IS FUN

... I THINK IT'S THE BEST LOL ... BUT IT'S DIFFERENT FOR EVERYBODY ... I LOVE HORIZONTAL LEG PRESS IT'S MY FAVORITE ...

...

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