Leg training advice

supertech · 06-27-2004, 08:08 PM

My legs are lagging behind the rest of my body. Anyone have any good leg workouts that i can do once a week.

**CowPimp** · 06-28-2004, 01:12 AM

List your current leg workout and any variations to it that you use regularly.

**P-funk** · 06-28-2004, 03:38 AM

Squat
SLDL

Johnnny · 06-28-2004, 10:17 AM

You should try this leg routine which takes about 1hr maybe less if you don't talk much in between. It's a total of 20 sets for legs. If you feel it's too much you can cut it down to 4 sets per exercise which is what I started this routine with & I even do it if I'm feeling tired. I keep all my leg exercises with the same amount of sets & rep scheme.

But since you are wanting more leg size you might want to keep all of your sets between 4-6 reps it's up to you & what you feel comfortable with. For me personally if I always used heavy weight & low reps they get really big & bulky to the point where my thighs were rubbing against eachother causing & painful rash. So I can't over do it on legs.

5 sets of barbell squats legs parallel to the floor the best thing to do is to start with a light weight & work your way up to your max so your knees get warmed up so you don't risk injuring them.

Set 1: 12-14 reps (mostly warm up)
Set 2: 10-12 reps
Set 3: 8-10 reps
Set 4: 6-8 reps
Set 5: 4-6 reps

Hack Squats all the way down
Set 1: 12-14 reps (mostly warm up)
Set 2: 10-12 reps
Set 3: 8-10 reps
Set 4: 6-8 reps
Set 5: 4-6 reps

Stiff leg deadlifts for hamstrings (buy this point your knees will be shaking on each rep for your stiff legs)

Set 1: 12-14 reps (mostly warm up)
Set 2: 10-12 reps
Set 3: 8-10 reps
Set 4: 6-8 reps
Set 5: 4-6 reps

Lying Hamstring curls
Set 1: 12-14 reps (mostly warm up)
Set 2: 10-12 reps
Set 3: 8-10 reps
Set 4: 6-8 reps
Set 5: 4-6 reps

Calves
Toe Presses
Set 1: 12-14 reps (mostly warm up)
Set 2: 10-12 reps
Set 3: 8-10 reps
Set 4: 6-8 reps
Set 5: 4-6 reps

Donkey Calf Raises
Set 1: 12-14 reps (mostly warm up)
Set 2: 10-12 reps
Set 3: 8-10 reps
Set 4: 6-8 reps
Set 5: 4-6 reps

I sure as hell hope you aren't planning on doing cardio at the end of this workout as you will hardly be able to walk & your legs will probably be sore for 2-3 days.

This should add size & strength to your legs. Again if you want to play around with it or just do heavier weights & lower reps it's up to you. This is just an example. But it will be effective.

Good luck.

06-27-2004, 08:08 PM	#1
supertech American BadAss Elite Member Join Date: Dec 2003 Posts: 1,968	Leg training advice My legs are lagging behind the rest of my body. Anyone have any good leg workouts that i can do once a week. Last edited by supertech : 06-27-2004 at 10:11 PM.

06-28-2004, 01:12 AM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	List your current leg workout and any variations to it that you use regularly.
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06-28-2004, 03:38 AM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	Squat SLDL
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06-28-2004, 10:17 AM	#4
Johnnny Senior Member Join Date: Apr 2004 Location: Toronto Posts: 2,844	You should try this leg routine which takes about 1hr maybe less if you don't talk much in between. It's a total of 20 sets for legs. If you feel it's too much you can cut it down to 4 sets per exercise which is what I started this routine with & I even do it if I'm feeling tired. I keep all my leg exercises with the same amount of sets & rep scheme. But since you are wanting more leg size you might want to keep all of your sets between 4-6 reps it's up to you & what you feel comfortable with. For me personally if I always used heavy weight & low reps they get really big & bulky to the point where my thighs were rubbing against eachother causing & painful rash. So I can't over do it on legs. 5 sets of barbell squats legs parallel to the floor the best thing to do is to start with a light weight & work your way up to your max so your knees get warmed up so you don't risk injuring them. Set 1: 12-14 reps (mostly warm up) Set 2: 10-12 reps Set 3: 8-10 reps Set 4: 6-8 reps Set 5: 4-6 reps Hack Squats all the way down Set 1: 12-14 reps (mostly warm up) Set 2: 10-12 reps Set 3: 8-10 reps Set 4: 6-8 reps Set 5: 4-6 reps Stiff leg deadlifts for hamstrings (buy this point your knees will be shaking on each rep for your stiff legs) Set 1: 12-14 reps (mostly warm up) Set 2: 10-12 reps Set 3: 8-10 reps Set 4: 6-8 reps Set 5: 4-6 reps Lying Hamstring curls Set 1: 12-14 reps (mostly warm up) Set 2: 10-12 reps Set 3: 8-10 reps Set 4: 6-8 reps Set 5: 4-6 reps Calves Toe Presses Set 1: 12-14 reps (mostly warm up) Set 2: 10-12 reps Set 3: 8-10 reps Set 4: 6-8 reps Set 5: 4-6 reps Donkey Calf Raises Set 1: 12-14 reps (mostly warm up) Set 2: 10-12 reps Set 3: 8-10 reps Set 4: 6-8 reps Set 5: 4-6 reps I sure as hell hope you aren't planning on doing cardio at the end of this workout as you will hardly be able to walk & your legs will probably be sore for 2-3 days. This should add size & strength to your legs. Again if you want to play around with it or just do heavier weights & lower reps it's up to you. This is just an example. But it will be effective. Good luck.