Reply With Quotelunges is a quad dominant, try this:
Quad- Monday
Squat 4 sets
Leg Press 3 sets
Leg extension 3 sets
calves- 3 sets
Hams- Thursday
Stiff legged deads- 4 sets
Gluts Ham raises- 3 sets
Leg Curls- 3 sets
calves 3 sets
dont waste time on inner/outter thigh, glute machine- they get hit enough with all these exercises
Split Leg Training
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Thread: Split Leg Training
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05-24-2006, 03:53 PM #1Food Is Good!
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Split Leg Training
I need some help splitting my legs into quad dominant and ham dominant exercises. Right now, I work legs twice a week, one heavy day and one lighter day. Here is my current routine:
Heavy Day (Monday):
Squats
Leg Press
SL Deadlifts
Leg Curls
Light Day (Thursday):
Leg Ext
Leg Curls
Smith Lunges
Inner/Outer Thighs
Glute Machine
Here is what I'm thinking for the new split.
Quads (Monday):
Squats
Leg Press
Leg Ext
Inner/Outer Thighs
Hams (Thursday):
Deadlifts
Lunges
Leg Curls
Glute Machine
I work calves both days, and I will continue to do that. Is there anything I should change or add? I'm open to any suggestions. Thanks.Shannon
There's a difference between knowing the path and walking the path.
Morpheus - The Matrix
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05-24-2006, 05:04 PM #2Registered User
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05-24-2006, 05:07 PM #3Patrick ELITE MEMBER
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why not train both squatting movements and pulling movements on both days?
Optimum Sports Performance
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05-25-2006, 06:20 AM #4Food Is Good!
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I want to split them up because I run out of time trying to do them all at once. I work out at lunch time, and I always feel like I'm running out of time on leg day. I guess because I'm doing quads, hams, and calves. My other work out days are only 2 body parts, so I can fit it all in.
What are glute ham raises?Shannon
There's a difference between knowing the path and walking the path.
Morpheus - The Matrix
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05-25-2006, 08:30 AM #5IM Ball Buster
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i vote to drop the last exercise on both days. the ad/abductor machine is a waste of time and you don't need any glute machine if you're doing full squats. i'd scrap the leg extenstion for bulgarian squats or something too.
Some people get lost in thought because it's such unfamiliar territory. -G. Behn
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05-25-2006, 09:13 AM #6Fueled by Testosterone MODERATOR
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I'm with P on this. Do two movements of each on both days. One day you can emphasize the hammies and one day you can emphasize the quads:
Originally Posted by P-funk
Day A - Quad Emphasis:
Squats
DB Romanian Deadlifts
Leg Press
Leg Curls
Day B - Ham Emphasis:
Deadlifts
Lunges
Lateral Stepups (Instead of the yes/no machine)
Leg Extensions (I would scrap this too, but if you must...)The only time it's bad to feel the burn is when you're peeing...
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