Thread: Is it enough for legs

Originally Posted by GKJ

I started a push/pull/legs routine 3 weekes ago. I like the push and pull days, but feel leg day is alittle lite. Is this enough and the right exersices?

squats 4 x 8-10
lunges 3 x 8-10
sldl 3 x 8-10
standing calf raises 3 x 15

Have you tried it yet? Are you getting results? Legs can usually take quite a bit of volume, especially if they're being worked once per week.
Maybe throw some heavy squats in there for higher intensity...like 5x5.

I agree with Pedigree, judge based on results. That looks fine as a starting point, but I think the lower body can handle more volume than most people want to throw at it.

Put them all up to 4 sets and that should be okay i think.

I do pretty much the same exercises. On my Push/Pull/Legs program Legs was:

Squats 4 sets
Lunges 2 sets
Hacks 3 sets
Good Mornings 3 sets
Calve Raises 4 sets

And that worked well for me. Just try it out like Pedigree said. If its too much take the sets/reps/weight down, and if its too little do the opposite.

Thank you for the replys. I will up the sets to 4 working sets and see how that goes.

Originally Posted by GKJ

I started a push/pull/legs routine 3 weekes ago. I like the push and pull days, but feel leg day is alittle lite. Is this enough and the right exersices?

squats 4 x 8-10
lunges 3 x 8-10
sldl 3 x 8-10
standing calf raises 3 x 15

Looks good for a starting workout, Try to do it 2x a week and see how you feel.

Thank you, so how should my week be set up?

Mon push
Tues legs
Wed off can't workout this day
Thur cardio 30min
Fri pull
Sat cardio
Sun off

is what i do now

That seems like a good setup for the week. I might try to move things around so that you don't lift more than two days in a row, but you don't have to.

How does this look for pull day?

pull ups 3 x failure which is 7 to 8
close grip rows 3 x 8-10
1 arm db rows 3 x 8-10
shrugs 3 x 10
db curls 3 x 8-10

Originally Posted by GKJ

How does this look for pull day?

pull ups 3 x failure which is 7 to 8
close grip rows 3 x 8-10
1 arm db rows 3 x 8-10
shrugs 3 x 10
db curls 3 x 8-10

Looks okay to me.

great thank you

add in a ham-dominant(I would do glute-ham raises) to your leg workout and keep it all at 3 sets, or do 4 sets of squats and 4 sets of SLDL.

Originally Posted by GKJ

I started a push/pull/legs routine 3 weekes ago. I like the push and pull days, but feel leg day is alittle lite. Is this enough and the right exersices?

squats 4 x 8-10
lunges 3 x 8-10
sldl 3 x 8-10
standing calf raises 3 x 15

add ham dominent sets ....(sldls or rdls) ...i think you are doing plenty of quad dominant work.... if it was me ...maybe i'll do 5-6 sets of squats (including the warm up) + 2 x hack squats or 2 x lunges ......

He does have SLDL. But I would do 4 sets of sldl instead of 3. I have to disagree with people around here whenever they say lunges are quad-dominant. I feel that in my hams more than anything. And normally I get one hell of a charlie in my ass.

Originally Posted by Double D

He does have SLDL. But I would do 4 sets of sldl instead of 3. I have to disagree with people around here whenever they say lunges are quad-dominant. I feel that in my hams more than anything. And normally I get one hell of a charlie in my ass.

true they work the glutes ..... but they are nearly the same movement like squats .... that's what i meant......