Thread: In need of a new back and leg workout

Back:
Deads
Weighted chins
Pendlay, T-bar or bent-over rows
One arm dumbbell rows
Lat pull downs done one arm at a time

Legs:
Below parallel back squats
Front squats
Walking lunges
Single-leg leg press
Romanian deadlifts
Glute ham raises
Single-leg SHELC

Have fun

BACK
Wide Grip Pullups
deadlifts
lat pulldowns
one arm dumbbell rows

LEGS
Squats
Squats
and more Squats!

for something different try pre-fatigue supersets:
Legs

12 leg extensions ss/ 8 squats x3
12 good mornings ss / 8 SL Deads x3
12 lunges (ea. leg) / 8 Leg Press x3

and throw in 50 rep BB walking lunges to finish off

Back

12 cable row ss / 8 weighted chins x3
12 rev flies ss / 8 DLs x3
12 lat pull downs ss/ 8 BO Rows

I would also throw in stiff leg deads as an accessory to traditional deads. I use good mornings (mentioned above) as an accessory to Squats.

I'll play

Back
Weighted pull-ups (grips: overhand & underhand & neutral)
Rows (Barbell & one arm dumbbell)

Legs
Back Squats
Weighted Lunges (walking or split)
Leg extensions
Traditional Deadlifts
Good Mornings
Leg curls

you ever used a spotter for your walking lunges?

Originally Posted by PushAndPull

I'll play

Back
Weighted pull-ups (grips: overhand & underhand & neutral)
Rows (Barbell & one arm dumbbell)

Legs
Back Squats
Weighted Lunges (walking or split)
Leg extensions
Traditional Deadlifts
Good Mornings
Leg curls

Thank you! Someone finally puts deadlifts in legs. I know they hit the back hard, but it's still a leg lift. Besides, where's the logic then in classifying deads as back and stiff-legged/romanians as legs? I know the back element is reduced a bit, but come on.

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Originally Posted by TheCapt'n

you ever used a spotter for your walking lunges?

No, I use dumbbells.

As some people mentioned don't forget to add deadlifts and hamstrings exercises for the leg day.

For back I usually like to mix it up between, regular pullups, lat pulldowns, seated rows, DB rows, bent over rows and rack deadlifts.

If i was doing just one day for legs rather then two and you want to put your deads on a back day, id do the following routine so you hit your quads and your hamstrings:

Squat
Hack squat (or front squat)
romanian deadlifts
good mornings
Then id finish off with a mixture between high and low reps on a couple of machines for calves.

P.S. id have chin ups or pull ups on back day too everytime

Originally Posted by davegmb

If i was doing just one day for legs rather then two and you want to put your deads on a back day, id do the following routine so you hit your quads and your hamstrings:

Squat
Hack squat (or front squat)
romanian deadlifts
good mornings
Then id finish off with a mixture between high and low reps on a couple of machines for calves.

P.S. id have chin ups or pull ups on back day too everytime

Why would you train Romanians and Good Mornings on a leg day but then conventional Deadlifts on a back day? I don't understand everyone's logic here.

I get that doing squats and deads in one session is hard, but it's perfectly do-able. For months I did all 6 planes of motion in one session 3 times a week, and it was no problem. Challenging, but I made amazing progress. I would reserve a back day for exercises contracting back muscles, and not just isometrically like in a deadlift.

Besides, Romanians aren't that much easier than conventional deads. Them not being deadweight changes the mechanics slightly, but they're still very heavy on the entire posterior chain; it's more the quads than anything that get the break.

Just because the back is exercised isometrically doesn't mean it isn't getting a ton of stimulation. Depending on how you do them, the focus of deadlifts is on the back.

The reason Romanians and GMs are done on "leg day" is that there's not nearly as much weight and thus, there's a lot less stabilization and back strength required to complete the lift, especially at lockout. Would you classify rack pulls as a leg lift? I certainly wouldn't.

We have this same disagreement about cleans all the time. But, similarly, who cares what day a person deadlifts? As long as you're doing them does it really matter how they fit into your weekly program?

Originally Posted by Phineas

Why would you train Romanians and Good Mornings on a leg day but then conventional Deadlifts on a back day? I don't understand everyone's logic here.

I get that doing squats and deads in one session is hard, but it's perfectly do-able. For months I did all 6 planes of motion in one session 3 times a week, and it was no problem. Challenging, but I made amazing progress. I would reserve a back day for exercises contracting back muscles, and not just isometrically like in a deadlift.

Besides, Romanians aren't that much easier than conventional deads. Them not being deadweight changes the mechanics slightly, but they're still very heavy on the entire posterior chain; it's more the quads than anything that get the break.

Phineas you really hate seeing people do deadlifts on back day dont you lol. I didnt say i would do them on a back day, as i do my deadlifts on my leg day usually, however, he listed deadlifts on his back day, so thats clearly when he wants to do them and thats why i didnt include them on my sugested leg day.
I agree with gtbmed, does it really matter if he puts deadlifts on a back day as long as he does them, i suspect not. I know i want change you though and youll keep championing that deadlift on a leg day cause lol.

Originally Posted by gtbmed

Just because the back is exercised isometrically doesn't mean it isn't getting a ton of stimulation. Depending on how you do them, the focus of deadlifts is on the back.

The reason Romanians and GMs are done on "leg day" is that there's not nearly as much weight and thus, there's a lot less stabilization and back strength required to complete the lift, especially at lockout. Would you classify rack pulls as a leg lift? I certainly wouldn't.

We have this same disagreement about cleans all the time. But, similarly, who cares what day a person deadlifts? As long as you're doing them does it really matter how they fit into your weekly program?

Well, I actually agree that cleans fit better as a lower pull. I just always put hang cleans as vertical push because in bodybuilding context I think they're more beneficial for the shoulder development.

Of course the back is worked considerably during a deadlift, but the legs are worked MORE. The hams/glutes are the primary movers of the object, thus it is a leg lift.

Biceps assist the lats in rows, do you consider them a bicep exercise?

Originally Posted by davegmb

Phineas you really hate seeing people do deadlifts on back day dont you lol. I didnt say i would do them on a back day, as i do my deadlifts on my leg day usually, however, he listed deadlifts on his back day, so thats clearly when he wants to do them and thats why i didnt include them on my sugested leg day.
I agree with gtbmed, does it really matter if he puts deadlifts on a back day as long as he does them, i suspect not. I know i want change you though and youll keep championing that deadlift on a leg day cause lol.

LOL, ya I know I'm terrible with the whole deadlift thing. It's just an efficiency thing. My hams/glutes are always WAY more sore than my back the day after deadlifts. With proper execution of the lift your legs should do more work than your back. Your hams/glutes are the muscle groups doing the actual pulling. Your back is only the carrier.

Wow a bunch of get responses thanks guy.

Deadlifts are one of my fav. lifts. I usually hit with legs but some days i'm just too tired too.

I should add that my new routine will start in about 3 weeks when I start a AAS cycle of test e and dbol.

Originally Posted by GymRat707

Wow a bunch of get responses thanks guy.

Deadlifts are one of my fav. lifts. I usually hit with legs but some days i'm just too tired too.

I should add that my new routine will start in about 3 weeks when I start a AAS cycle of test e and dbol.

I would split your leg training into two days. That way your fresh for both squats and deads.

I know its specialist to some degree, but i've been doing stone lifting lately and that seems to work hams and quads heavily, as well as the lower back. Im absolutely killing today after like, 4 sets yesterday, haha.

Can use a real stone, a sandbag, or even a stone lifting pin/bar. EliteFTS sells one and its fantastic.

Someone had mentioned isolating calve exercises, and it had me curious. The program I am getting ideas from has simple raises, done with 3 angles and two intensities: toes pointing out, toes pointing forward, toes facing eachother with heels pointed out; regular raises (from flat ground) for 15 regular reps, followed by 10 quicker reps. I realize, its probably not even required if you are doing deads/squats, but, since I can't right now, is this a sufficient isolated exercise for calves?

Originally Posted by Muscle_Girl

Someone had mentioned isolating calve exercises, and it had me curious. The program I am getting ideas from has simple raises, done with 3 angles and two intensities: toes pointing out, toes pointing forward, toes facing eachother with heels pointed out; regular raises (from flat ground) for 15 regular reps, followed by 10 quicker reps. I realize, its probably not even required if you are doing deads/squats, but, since I can't right now, is this a sufficient isolated exercise for calves?

Yes and no.

The calves are involved in squats and deads. They'll strengthen your calves and develop them to a degree, but it's all relative to how you train and diet. You often see powerlifters with massive calves from the intense poundages they lift on squats and deads, but I think that comes more from the neurological adaptation nature of their training. For those of us who aren't training with singles, doubles, and triplets for power all the time our calves won't necessarily grow the same way. They're a very stubborn muscle group and usually require a great deal of excessive stimulation for muscle growth.

Also, don't quote me but I recall reading that the toes in, toes out thing doesn't change anything because the muscle fibres all run in the same direction. If anything, it might be strain on your knees. Again, I'm not 100%. Rather than focussing on toe positioning, I'd use a variety of exercises, rep ranges/intensities, tonneage, and tempos. The calves respond to undeniably well to overtraining, unlike most muscles. So, the trick is to shock them into growth. I train mine several days a week, even when they're still sore as I walk. However, this works for me. They can handle it. They'll condition, and grow. I've put about a half-inch on mine in the last month due to my increased calf training volume. For calves that's a major increase.