Legs

[Tom1234]

Ok so i've made a couple of posts now and i'm happy with my diet and trainig regime now but my legs are still a big problem area.

I neglected legs for about a year and only recently started trainig them seriously and as a result I am really quite top heavy.

So far for legs I have been using

Squats 3 sets of 6
Front Squats 3 sets of 6
Hamstring Raises 3 sets of 6
Leg Press Machine 3 sets of 6

I was hoping one of you wise souls could help me sort a good leg training day regime, should I include moe excersizes? More sets?

Thanks very much

 

[goob]

Not much in the way of pull exersices.

I'd split them up:
Squats
Leg press
Chinups
BB Rows

2)
Deadlift variation
Bench
Hyper extentions.
Dips/ OH press

Do include deadlifts. At the moment you are really only working push movements and doing the quads etc. Deads will hit your hams and back hard.

I included other lifts in the above template: For pull legs/ do push upper. And vice versa for push legs/ pull upper. Go heavy - 5x5 or super heavy 3x3. THis is the basis of Texas method. Check out Gaz's blog for ideas:
Strength, Dedication, Ambition
It works very well.

Oh, and good on you for doing front squats, one of the best all around compound movements about.