Thread: Leg day rip it apart if you want

It sucks,

You know that's what bothers me about this forum "It sucks" hahaha let's make fun of this guys' workout... yet you offer nothing to make it better. that is why people post their workouts, to get better ideas.. not to be told it sucks. they know it sucks, that's why they want options.

Just kidding, I think your reps are way to high, to many sets on squats to.
I would do a quick warm up then go with three good heavy sets.

I would think a lot of your soreness is due to a lactic acid build up from doing such high reps.

Are you doing some SLDL as well? you may not want to do them the same days as squats but I would add them to your leg work outs.

do this AFTER warming up correctly

Squat 5 sets of 3 reps(as much as you can do)
Leg Press 1 set of 20
Stiff-Legged Deadlift 2 sets of 8 reps
Standing Calf Raise Rest Pause 2 sets of 15/30 reps(if you dont know what rest pause is, do 15 to failure, take 10 deep breaths, bang out as many as you can, take 10 deep breaths, bang out as many as you can, do this reps 16 to 30)

you wont be able to walk out of the gym the way you walked in if you do it right

oh yea and make sure you go past parallel, dont be one of those guys that do squats and only move up and down a couple inches.

thank you scotty

get rid of the extensions and curls and replace them with lunges/step ups and SLDL's/GM's respectively.

Originally Posted by SunDust2000

thank you scotty

I use to post here a hole lot but I got this new job a couple years ago and haven't been around much, I like to have a little fun here.

Originally Posted by Yanick

get rid of the extensions and curls and replace them with lunges/step ups and SLDL's/GM's respectively.

I disagree on getting rid of extensions, some people do well with them I guess.

personally, i made the best gains on my quads from doing about 8 sets of squats once a week, like your routine. call it overtraining if you want, but it worked for me.

Originally Posted by WantItBad

Squats- 135x15, 225x9, 275x5, 315x8, 315x8, 315x8, 235x25

Leg Curls- 200x8, 215x8, 215x8,

Calf Raises- 5x10x400

Leg Exe-20x115, 20x115

Just warm up light and do 4-5 sets until failure on squats, then do a few sets of deadlifts (if you don't do them on another day) or leg press (if you already deadlift on another day) then a few sets of leg curls and extensions. Do more for calves.

Alternate to front squats or hack squats every now and then...

Throw in deads, if you don't do them already

Originally Posted by Scotty the Body

I use to post here a hole lot but I got this new job a couple years ago and haven't been around much, I like to have a little fun here.

A blast from the past.

Your leg routine looks alot better then a lot of people I have seen on here, I would dump the last 25 reps set of the squats that you do and do 10 reps or so for hams.

So its 3 sets of squats, 3 sets legs curls, 3-4 sets calf raises and 2 sets of extensions, looks good.

I would add in a compound hamstring movement. My favorite being good mornings. Romanian, stiff leg, or conventional deadlifts are also great. Something like:

Squats (3 warmup + 3 working sets)
Good Mornings (3 warmup + 3 working sets)
Calf Raises (3 working sets)

If you wanted to add another set or two of leg extensions and curls as you have already done, then fine.