leg training

**swordfish** · 09-15-2005, 02:12 PM

Today i decided to do a new leg workout and of course paid the price after this new approach. i tried a low volume but a high intensity workout, this is what i did-

calf press- 3 sets of 8-12, 1 set of 20 with a LONG stretch(60 seconds)
squats- 2 sets of 8-10, 1 set of 15, after i did a quad stretch for 60 seconds
hack squat- 2 sets of 8-10, 1 set of 15
leg curl- 2 sets of 10, 1 set of 15-20

after the workout i had a very hard time walking. this was a dc type of workout, with very few sets, but all out and a long stretch after.

i drove home, drank my grape juice and post workout shake and threw it all up, including my liter of water at the gym and my breakfast, which was oats and a protein shake. i had never tried this type of approach to legs but it was awesome.

anyway, im asking if anyone has tried a lower volume/high intensity type of workout and what were your results? did you like it and how did your legs respond to it? this was my first time doing this type of workout so obviously im not going to put on a bunch of size from 1 session, but i think that legs seem to respond to higher intensity and higher reps. anyone agree?

**CowPimp** · 09-15-2005, 02:56 PM

I love the high intensity approach for legs. My legs are sore after virtually every workout. Now I know this doesn't mean anything in and of itself, but I also made great progress. It tells me that my body is having some trouble fully adapting to the routine as long as I keep progressing in resistance.

Higher repetitions also seem to work quite well for legs. I usually don't go higher than 10-11, maybe up to 15 if you count the rest-pause repetitions, but my legs seem to respond very well in that range. This coming from a guy who hates to do sets of more than 5 repetitions.

**furion joe** · 09-15-2005, 03:43 PM

I use the lower volume/higher intensity approach and get very good results - in terms of strength and size. The reps are in the 12-15 range though, my legs respond better to higher reps.

After training legs I always have a hard time walking. Leg workouts will challenge you every time and the reward is worth the effort.

Originally Posted by swordfish

i drove home, drank my grape juice and post workout shake and threw it all up, including my liter of water at the gym at my breakfast, which was oats and a protein shake. i had never tried this type of approach to legs but it was awesome.

That is sweet, but damn! Hope that doesn't happen to you every time.

Keep up the good work!

**Mudge** · 09-15-2005, 09:31 PM

Originally Posted by swordfish

but i think that legs seem to respond to higher intensity and higher reps. anyone agree?

Do you think the body will respond very much to wussy workouts? I dont, if you want to continue progressing you must challenge the body. That means IMO intensity.

Calves before squats? Thats an interesting plan, good luck with it

**CowPimp** · 09-15-2005, 09:32 PM

Originally Posted by Mudge

Calves before squats? Thats an interesting plan, good luck with it

Yeah, I just realized that. Squats are almost always the first lift I do if they are part of that day's workout.

**Mudge** · 09-15-2005, 09:35 PM

I couldn't stabalize weight very well, and I'd probably hurt myself too. Once I tax a muscle, unless I'm stretching it I LEAVE IT ALONE.

**swordfish** · 09-16-2005, 12:32 AM

yea, i like to do calves for prioritzing reasons, i think i should start doing squats first though. i meant that do you think tha legs respond to reps beyond failure but that are high. anyway, thanks for the input, my legs are hurting bad now.

**MyK** · 09-16-2005, 12:39 AM

that is one fucked up leg workout!

try this:

squats
leg press (hack squats if you want)
SLDL
leg curl
leg extensions
then any calf you want.

go as heavy as you can, while still maintaining full ROM, and pulling 6-9 reps

**MyK** · 09-16-2005, 12:40 AM

I also want to say thank you for starting a thread on legs!!!

**swordfish** · 09-16-2005, 10:11 AM

lol, i love legs. my favorite muscle group is probably a toss up between thighs and back. i wish i would have started working them at 15 when i started working out, i just did bench and curls for a year or so and GOT NOWHERE, legs are sooo important.

**zapedy** · 09-17-2005, 10:06 AM

can you get away with just doing squats for your legs once a week? or are there any other essentials you need to throw in there with them? for example i dont see working the calves separately an essential after squats :S

**MyK** · 09-17-2005, 10:18 AM

Originally Posted by zapedy

can you get away with just doing squats for your legs once a week? or are there any other essentials you need to throw in there with them? for example i dont see working the calves separately an essential after squats :S

thats fine if your not a die hard! do about 5 sets of heavvy squats, you also might want to throw a direct ham exercise in there too! SLDL or curl! about 3 sets

**CowPimp** · 09-17-2005, 01:45 PM

Originally Posted by zapedy

can you get away with just doing squats for your legs once a week? or are there any other essentials you need to throw in there with them? for example i dont see working the calves separately an essential after squats :S

I would also add a movement that focuses a little more on hip extension, like deadlifts or good mornings. A movement that focuses on knee flexion, like GHRs or hamstring curls, might also be a good idea.

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