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    LEGS - realistic goals?

    i'll admit it. when i first started working out in college i trained legs HARD. i found my old training logs and damnnnnn.

    anyway - something happened and i started slacking big time. i got away with it for a long time too. now that i'm back at it training really hard and being insanely strict with my food my upper body is just about back to where it was when i was at my best shape. (chest just needs another month or so....)

    my legs are really lagging. it's my own fault. i've been a wussy girl and i regret it. that being said - i've been hitting them hard. last week i trained them thursday and they got sore late in the day friday and the soreness stuck around 'til wednesday.

    trained them last night. won't look all that impressive but i know i went to absolute failure.

    4 sets leg press (after 1 warm up set)
    4 sets extensions
    4 sets stiff legged deadlifts
    4 sets seated leg curls

    squats have been hurting my lower back so i'm going to take the hint and lay off them for a bit.

    i planned to alternate leg press with hacks. may try that sled thing....not so sure. it's sort of a cross between the hack machine and a leg press. you lay down and there's pads over your shoulders like the hack (but you're laying down) and you press like the leg press.

    is that good to alternate the hacks/presses or should i do both every time?

    i could use some guidance on how many exercises and sets to do. hamstrings are a weaker point then quads - but not that big a difference between the two. i'm training legs once a week.

    i was wondering too what is a realistic time frame to really bring them up? obviously a year can make a big difference but that's so long. should i be able to see real change (muscle gains) in 3 months? is that unrealistic?
    Last edited by nikegurl; 04-26-2002 at 05:57 PM.

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    Personally, I would like to see more variation in your program. If you really want to bring your legs up, try my 3 week leg cycle. Its tough, it hurts, but it works...and fast!

    week 1...power...

    -leg press...3 x 8-10
    -hack squat...3 x 8-10
    -leg extension...2-3 x 8-10
    -lying leg curl...3 x 6-8
    -stiff deadlift...3 x 6-8

    week 2...rep range...

    -hack squat...3 x 10-12
    -leg press...3 x 12-15
    -single leg extension...2 x 15-20
    -seated leg curl...2 x 8-10
    -lying leg curl...2 x 10-12
    -stiff deadlift...2 x 12-15

    week 3...shock...

    -leg extension/leg press superset...2 x 8-10 each
    -leg extension/hack squat superset...2 x 8-10 each
    -lunge...1 x max
    -lying leg curl/stiff deadlift superset...2 x 8-10 each
    -seated leg curl dropset...1 x 8-10, drop, 8-10


    I have seen this work wonders on many of my clients. Try it if you dare! Best of luck!





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    yep - i used to do lots of supersets and my legs were great. they were so hard. so that tells me it's the way to go!

    thanks for taking the time to post this for me.
    i'm going to do it! just did legs last night so won't be 'til next thursday.

    can you tell me more on week 3. like the lunges. with weight? (like what weight do you chose to do "max" reps?)

    and for the dropset on leg curls. you chose a weight you can do 8-10 reps with. do that. then move the pin to a lighter weight and immediately do 8-10 more no rest. yes? (so it's one set with one drop and total of 16-20 reps?)

    after week 3 do you go back to week 1 and repeat?

    thanks so much. i'm ready!
    "If you want others to be happy, practice compassion.
    If you want to be happy, practice compassion." -- 14th Dalai Lama

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    Originally posted by nikegurl
    yep - i used to do lots of supersets and my legs were great. they were so hard. so that tells me it's the way to go!

    thanks for taking the time to post this for me.
    i'm going to do it! just did legs last night so won't be 'til next thursday.

    can you tell me more on week 3. like the lunges. with weight? (like what weight do you chose to do "max" reps?)

    and for the dropset on leg curls. you chose a weight you can do 8-10 reps with. do that. then move the pin to a lighter weight and immediately do 8-10 more no rest. yes? (so it's one set with one drop and total of 16-20 reps?)

    after week 3 do you go back to week 1 and repeat?

    thanks so much. i'm ready!
    You will be very pleased at how your legs will react to this program. Here's the answers to your questions...

    -with the lunges, hold a pair of dumbells...say 15 lbs, and go for as many as you can stand in perfect form...then the next time you do them, try to top it!

    -yes, with the dropset, get 8-10 to failure, then drop the pin and get another 8-10 immediately...no rest...if you can't get 8-10, drop the pin again!

    -yes, after week 3, repeat the cycle

    Get to it!!!!!





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    thanks. awesome of you to take the time.

    lunges (last question - next you'll be getting progress reports)
    do you prefer they be done all one leg then all the other or alternate? most people seem to alternate. i think i prefer all one leg then all the other. does it matter?
    "If you want others to be happy, practice compassion.
    If you want to be happy, practice compassion." -- 14th Dalai Lama

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    i know gopro posted this for you bu i'll comment on thelunges
    i find that doing one leg at a time more beneficial b/c you really feel the muscle burn as opposed to alternating legs.
    just my opinion though
    i may have to try this workout as well, looks awesome

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    Originally posted by nikegurl
    thanks. awesome of you to take the time.

    lunges (last question - next you'll be getting progress reports)
    do you prefer they be done all one leg then all the other or alternate? most people seem to alternate. i think i prefer all one leg then all the other. does it matter?
    Ask as many questions as you need! With the lunges, do them one leg at a time like already mentioned. After you finish one leg, take a 30 second break and do the other





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    i'm so psyched. yes, i know that sounds very 80s of me.



    i've got the diet totally in order. i can see it happening. now i've got a plan for the weak point - legs. if i didn't make this change i know exactly what would happen. i'd keep getting leaner (good thing) and my upper body would be very defined - just about there now. seeing all the heads in my delts and the vein in my bicep is here to stay....


    BUT i'd have these skinny little stick legs at the bottom and that's no good at all! thanks so much for taking the time to help me and giving me a good solid routine so i can get my butt in gear and fix it before the imbalance gets more obvious.

    did i say i'm psyched?
    "If you want others to be happy, practice compassion.
    If you want to be happy, practice compassion." -- 14th Dalai Lama

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    I'm psyched for you....:bounce:





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    Originally posted by gopro
    Personally, I would like to see more variation in your program. If you really want to bring your legs up, try my 3 week leg cycle. Its tough, it hurts, but it works...and fast!

    week 1...power...

    -leg press...3 x 8-10
    -hack squat...3 x 8-10
    -leg extension...2-3 x 8-10
    -lying leg curl...3 x 6-8
    -stiff deadlift...3 x 6-8

    week 2...rep range...

    -hack squat...3 x 10-12
    -leg press...3 x 12-15
    -single leg extension...2 x 15-20
    -seated leg curl...2 x 8-10
    -lying leg curl...2 x 10-12
    -stiff deadlift...2 x 12-15

    week 3...shock...

    -leg extension/leg press superset...2 x 8-10 each
    -leg extension/hack squat superset...2 x 8-10 each
    -lunge...1 x max
    -lying leg curl/stiff deadlift superset...2 x 8-10 each
    -seated leg curl dropset...1 x 8-10, drop, 8-10


    I have seen this work wonders on many of my clients. Try it if you dare! Best of luck!

    Is this ONLY for three weeks? If those sets are anywhere close to failure, I know *I* wouldn't want to do it for more than one week-- that's an awful lot of work.

    Secondly, why do you describe sets of 8-10 as "power" work? It becomes even more confusing when the next week only involves rep ranges slightly higher.

    GP, I'd really like to know your logic in designing this, because it doesn't seem to offer much above and beyond a straight loading program. I mean, if you're going to periodize, do it right.

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    Action...your presence here is useless...back to the library for you!





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    So I can't have a civil debate without you taking it personally?

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    Action...you are not here to have a civil debate. You are here to try and discredit my methods...you know it and I know it...unfortunately, you cannot discredit anything that has been wildly successful for a great many people, as my methods have been. You seem to forget that I am not an "imitator" but an "innovator." Although I like reading books, I love writing them.

    So go away and let me help out all the great people on this website.





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    Originally posted by gopro
    them.

    So go away and let me help out all the great people on this website.




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    Originally posted by gopro
    Personally, I would like to see more variation in your program. If you really want to bring your legs up, try my 3 week leg cycle. Its tough, it hurts, but it works...and fast!

    week 1...power...

    -leg press...3 x 8-10
    -hack squat...3 x 8-10
    -leg extension...2-3 x 8-10
    -lying leg curl...3 x 6-8
    -stiff deadlift...3 x 6-8

    week 2...rep range...

    -hack squat...3 x 10-12
    -leg press...3 x 12-15
    -single leg extension...2 x 15-20
    -seated leg curl...2 x 8-10
    -lying leg curl...2 x 10-12
    -stiff deadlift...2 x 12-15

    week 3...shock...

    -leg extension/leg press superset...2 x 8-10 each
    -leg extension/hack squat superset...2 x 8-10 each
    -lunge...1 x max
    -lying leg curl/stiff deadlift superset...2 x 8-10 each
    -seated leg curl dropset...1 x 8-10, drop, 8-10


    I have seen this work wonders on many of my clients. Try it if you dare! Best of luck!
    Is this something an intermediate could try or do you recommend it only for more advanved lifters? Also, how long do you wait inbetween sets for the non-superset weeks?

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