Thread: Legs Question

4-5 sets for squats
2-3 sets leg presses (calf exercises too)
3 sets leg extension
3 sets leg curls
2-3 sets stiff-legged deadlifts
2 sets good morning (optional)
2-3 sets standing calf raises

Now that's a killer

Originally Posted by shiznit2169

4-5 sets for squats
2-3 sets leg presses (calf exercises too)
3 sets leg extension
3 sets leg curls
2-3 sets stiff-legged deadlifts
2 sets good morning (optional)
2-3 sets standing calf raises

Now that's a killer

jesus, I'm almost puked just reading that.

Uhh I'm pretty sure I dont need all that crap to have an effective leg workout, and I surley dont need some machine to work my legs. If your doing deads after legs you didnt hit your legs hard enough if you ask me. Thanks though!

i do deadlifts on back day. Stiff-legged DL's work your hamstrings. Leg curls and extensions are the only machines i used. There is nothing wrong with them as they work your quads and hamstrings. I'm sure a majority of people use them too.

I agree, 6 sets isn't nearly enough to really hit the legs. Some opinions will differ, I'm sure. Me personally...I'll do anywhere from 3 to 6 sets of just squats. 2 to 3 leg extensions, 2 to 3 of leg curls, various calf work, and ALWAYS 2 to 3 of SLDLs.

Originally Posted by WilliamB

Today I had a leg day. I did 6 sets of 10 with weight that was heavy for me in a half hour. This did not seem like I spent very much time working on my. How long would you guy spend doing squats? When I was finished I hobbled back and forth out of there. Another thing I think I used a lot of my lower back to do the squats. My lower back had a major pump going on when I left. I stayed on my heels as much as possible. I think that this will become less frequent after I build up a strong lower back...Yes...no?

Your spinal erectors will always hurt. Always as in 'as long as you work out'. That's just the way they are.

As for how much for the leg workout? I do squats, one quad exercise, one hamstring exercise, and my calves (which I do two or three times a week). I do each exercise for 3 sets (not counting warm up sets) for 8, 10, and 12 reps. If you do it intense enough, this should wipe you out.

What is really comes down to is: how hard do you push yourself? Legs are hard work. It doesn't matter how many sets or reps you do if you're not pushing yourself. The workout that I outlined sometimes comes close to making me puke, but if I half-assed it, I could do three times that number of sets...and get less for it.

Thanks cfs3, ill try to do more sets next time. My squats go up almost every week at this point so hopefully I wont even have to drop the weight at all. I'll shoot for 8 - 10 sets next time.

So that burn I feel in my back isnt completly my lower back muscles. When I feel my back I feel like I have a canyon running through it (no other way to descrine it) Like its been worked. Your saying that its my spinal erectors? Thats interesting I'll definetly look into that.

After further review I am finding that these spinal erectors are muscles ha. I was picturing something horrible though. Almost like pinched spinal erectors or something not really at all. Thanks for informing me of something I never even knew existed ha.

mon i did

squat- 3 reps x 4 sets RI= 90sec
SLDL- 4 reps x 4 sets RI= 90sec
bulgarian squat- 8 reps x 3 sets RI= 60sec


took 20min.

Originally Posted by WilliamB

After further review I am finding that these spinal erectors are muscles ha. I was picturing something horrible though. Almost like pinched spinal erectors or something not really at all. Thanks for informing me of something I never even knew existed ha.

WilliamB likes to pinch his spinal erectors...in public!