Thread: citique leg routine

u could also try supersetting in ext. in stead of curls

do you mean extension? if so that is a quad movement. which lunge hits pretty good.

Lunges hit hamstrings.
I would toss in leg press. Also howcome you do SLDL before squats?

i train hammies 1st one week and quads first the next. i feel lunges hit my quads as well.
do you think the volume is too low?
i would do more squats before using the leg press.

Lunges are a hamstring exercise. If you feel it in the quads maybe you are doing them wrong?

10 sets is a lot for squats... maybe you should lower the sets, and train to failure. Also like I said throw in some leg press, and some hacks or front squats wouldnt hurt either.

this is what i dont understand. why do leg press when i can do more squats.
hack squats are done on a machine is that correct? if so i hear they are garbage.
do front squats and reqular squats work different muscles?

Hack squats are far from garbage. Yes it is a machine. Different exercises do different things. Thats why leg press, hacks, and squats should ALL be done.

Full squats work the whole leg to an extent. Front squats isolate the quad.

Squats-5 progressively heavier sets,5-15 reps
Leg Press-4x10-20
Lunges-3x 12 (constant weight,short rest periods)
Stiff-Leggeds-3x10-12
Leg Curls-3x 8-12

Stiff-Leggeds should never be performed before squats.Lunges affect the entire leg,quads,hams,and glutes,not just hams as stated above.

My routine:
3x8 warmup sets, 6x6 working sets full squats
1x10 warmup set, 6x5 front squat
5x5 snatch grip deadlift (try these...it REALLY punishes your posterior chain more than a SLDL, Romanian or sumo-stance DL could hope to)
3x 10 leg press
8x3 SUPERSET 8x3 leg extension (with 30 second negative at last rep), prone leg curl (20 second negative at last rep)

Sometimes I'll use drop sets to really destroy the legs, and I alternate this heavier week with lighter workouts where I won't go to failure..

Peace.

Stiff-Leggeds should never be performed before squats.Lunges affect the entire leg,quads,hams,and glutes,not just hams as stated above. [/QUOTE]

starting with a different muscle each week is an effective way to achieve balance check out this thread it is enlightening.

Legs

I wouldn't do that many squats, sounds to much like your overtraining. Try this, 3 sets squats, 3 sets box or hack squats
,3 sets of leg press, and 3 sets of leg extensions.

wildebeast,Good point, and I agree, but doing lower back before squats is not going to help your squatting ability out at all.