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Leg routine input wanted


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Posted by: Incognegro

Up to this point, I haven't done a full workout for legs. Read why in my 05 journal.

Now,

I need help putting together a complete leg workout.

I would it like to have 16-20 sets including warmups, 2 variations of squats (either positioning of feet to hit different parts, or another type of squat.) Keep in mind that I have no rack yet just a smith grr. I want to avoid sldl for calves, and I need to work on the quads/hams growing sideways, dunno how to explain it.

Anyways, any templates or routines would help. Naturally I have always had good legs to start w/, but my knowledge exercise wise etc in legs is limited.

TIA

J


Posted by: TJ Cline

Quote:
Originally Posted by Incognegro
Up to this point, I haven't done a full workout for legs. Read why in my 05 journal.

Now,

I need help putting together a complete leg workout.

I would it like to have 16-20 sets including warmups, 2 variations of squats (either positioning of feet to hit different parts, or another type of squat.) Keep in mind that I have no rack yet just a smith grr. I want to avoid sldl for calves, and I need to work on the quads/hams growing sideways, dunno how to explain it.

Anyways, any templates or routines would help. Naturally I have always had good legs to start w/, but my knowledge exercise wise etc in legs is limited.

TIA

J
SLDL hit hamstrings and low back

What equipment do you have available to use?


Posted by: Incognegro

Everything but a stupid squat cage or rack. All I have for squats is the gay smith. The remodel is almost done thou in a month I should have a rack I think.

J


Posted by: Squaggleboggin

Do back squats and front squats. If you want a real challenge, give overhead squats a try, but you most likely won't stick with them (I don't even have enough room to do them). Make sure you do front squats the real way though - rack position, ATG. None of this parallel bodybuilding position crap. Same thing with back squats, do them ATG. Those are just my recommendations though.

You could also try the C&J. If you did that, there wouldn't really be much need for anything else in all honesty. Try just throwing in some cleans once in a while, I can almost guarantee you'll love them if you even like deadlifts.


Posted by: Incognegro

Could you clarify ATG? Would be ass to grass by any chance? haha. I do that now, thats the only way to squat!

I've never done clean and jerk before. Any tips?

J


Posted by: P-funk

Quote:
Originally Posted by Incognegro
Could you clarify ATG? Would be ass to grass by any chance? haha. I do that now, thats the only way to squat!

I've never done clean and jerk before. Any tips?

J

Don't bother with the clean and jerk. You have no need to do it and it doesn't fint in line with your goals.

I would do squats, front squats, deadlifts, SLDL, lunges, step ups, split squats, leg curls, calf raises....I would choose from those exercises and cycle through different rep ranges each week.


Posted by: Squaggleboggin

Quote:
Originally Posted by P-funk
Don't bother with the clean and jerk. You have no need to do it and it doesn't fint in line with your goals.

I would do squats, front squats, deadlifts, SLDL, lunges, step ups, split squats, leg curls, calf raises....I would choose from those exercises and cycle through different rep ranges each week.
You're foiling my life mission of converting everyone over to Weightliftingish.


Posted by: P-funk

Quote:
Originally Posted by Squaggleboggin
You're foiling my life mission of converting everyone over to Weightliftingish.
haha......that's okay. we know the way.....soon we will revolt against Zion.




Posted by: Incognegro

Thanks guys!

Funk that is what I was looking for.


How many sets should I do, 15-20 including warmup?


J


Posted by: P-funk

Quote:
Originally Posted by Incognegro
Thanks guys!

Funk that is what I was looking for.


How many sets should I do, 15-20 including warmup?


J

how many times a week are you planning on training legs?


Posted by: CowPimp

Generally 24-50 total repetitions per exercise is a good range to shoot for if your goal is hypertrophy. A few exercises is all that you should really need; if I recally correctly you are only training legs once per week. An example would be:

10x3 - Deadlifts @ 80-85% of 1RM
4x6 - Squats @ 75-80% of 1RM
4x10 - Lunges @ 65-70% of 1RM


Oh yeah, and if your gym doesn't have racks, then get a new gym. Seriously. It is worthless in my opinion.



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