poll time :coffee:
poll time :coffee:
I ramp up to one all out set. Probably 5-6 in total.
On a day that I feel real good,
Squats, nothing but, for atleast an hour.
Two warmups and 3 working sets 6-8 reps
I have about a 15 min warmup with extremely light weight and just working form and range of motion. Then 5 working sets of 5-reps
Because of back injuries I have to do squats mid workout. 1 warmup set and 3 working sets.
a light set then 5 x 5
will finish with 3 x 20 walking lunges (brutal)
then leg extensions
I hit them after leg press, so my quads are usually jello after 4-5 sets. I also do a drop set on my last working set.
On gear, I train legs 2x/wk, so I'll usually have another day where I'll knock out 6-7 sets of heavy squats.
Highly variable depending on my program, the intensity, whether or not you count warm-up sets, and depending on whether you are looking at the entire week or within a given workout.
BB style.... 2-3high reps sets.
PL style.... 5-6 low reps sets of 1-3
I keep the sets pretty high, and I'm currently doing three different kinds of squats-Regular, fronts and high-bar. I don't do nearly as much weight compared to before lower back disc surgery a few years ago. I usually do around 12 sets of the three exercises and then some calf work on leg days. I like to train fast, with less than a minute between sets. Very different compared to how I trained a few years ago, but I'm starting to enjoy the different style.
5 bulging disks with the usual neural/ spinal stenosis (diagnosed 8 months ago) so im currently only doing split squats. Just started rack pulls 2 months ago working my way back to the deadlift and eventually regular squats.
2 sets warmup
3 or 4 sets ramping up the weight, usually depends on how busy the gym is, mood, etc.
Then 3 sets of goblet squats. <--this is new for me
Then 3 sets of either walking or regular lunges.
Then 3 sets of 20 reps on the leg extension to get a lactic acid burn and pump.
Starting this week I'm switching things up and will be trying out the goblet squats as a warmup for the regular squats.
4 sets. This has been my squat routine this cycle:
135 x 12
225 x 12
315 x 10
365 x 8-10
I've been sticking with the same weight cause I feel my form suffers too much if I go too heavy. But instead of going heavier I just try to get more reps on the last set. I got straight to quad extension machine afterward and max that bitch out and get a GREAT PUMP.
I do 3 warm-ups then 3 progressively heavier work sets and my last set is the weight of my first work set. Usually 7 sets.
Sometimes after wards I will do a bunch of sets of 50% for ~3-5 reps.
I most likely will not need any surgery unless I do something to mess it up more. I am getting to the point now where I actually forget sometimes i ever had a back injury, some days are better than others though.
When it first happened it was scary, I was playing basketball and was changing direction and this dude ran into me. Lost pretty much all strength in my legs for a good 15 min, they had to slide me of the court lol
Per session, it can vary from 5-10. For the week is well above 15.
3 Sets Heavy weight till failure.
450+ lbs... Then add 25's as needed.
To where I can only get 5 to 6.
Just this week i started the advanced German Volume (just to change things up)
Yesterday I did 10 sets on squats.Started with 8 reps and finished with 5.
This is off a 5 day split I started doing years ago. All the warm ups have worked well for me. Very few injuries.
2 X 20 @
1 X 15 @
1 X 12 @
1 X 10 @
1 X 8 @
1 X 7 @
1 X 6 @
1 X 5 @
1 X 4 @
1 X 3 @
2 X 8 @
4 X 6-8 @
4 X 6-8 @
20rep set anyone?
sometimes very few sometimes more than 30
it depends on the program! :)
I have used a routine that I have tweaked a bit recommended by BUILT. I do two leg workouts per week. One quad dominant workout and one hamstring dominant workout. On the quad day, I start with 3 - 4 sets of seated leg presses, then 3 sets of leg extensions. Now, my knees are properly warmed up and I do 3-5 sets of smith machine squats. I utilize a narrow stance to help enhance quad sweep and go as deep as my 45 year old body allows me to go. I really concentrate on good slow form. Yesterday, I was able to get 365 for 8 nice slow reps. Then, I throw in 3 sets of leg curls light high rep...
My squat is improving because of the fact that I devote one of my two leg days to hamstrings. I start with RDL's, then do lying and seated leg curls. About 12-15 sets total. Then end with some light high rep leg extensions. My hamstrings have gotten much bigger and I am a firm believer that is my my squat is improving so much.
I would recommend to try this routine to anyone looking for good, concentrated overall leg development.