Suggestions for a legs workout

[I Are Baboon]

I have not worked legs in a while because I save them for mountain biking from May through September (my leg workouts have sort of been "six months on, six months off" for a few years now). Anyone have any advice for a leg workout that will not leave my muscles in utter pain for five days following the workout? I hate looking like a zombie for a few days walking around the office. In previous years, I have always just jumped right back into leg workouts, going all-out on day one. That always leaves my muscles hurting like a bitch for several days, and I like to try to minimize that this time. I have been riding very hard this summer, so I'm hoping that will help a bit.

 

[Fade]

If you don't want to get sore then just hit it light.

Stay in the 8-10 rep range.
Squats: 3sets
Leg ext: 2sets
Stiff leg DL: 3sets
Laying leg curls: 2sets
Seated calf raises: 4sets of 20 or more reps

At each workout increase the weight, sets, exercises untill you're having some ass kicking workouts.

 

[miamiguns]

"NO PAIN NO GAIN"

 

[Scotty the Body]

Its gonna hurt the first time, lol there's a joke there somewhere.

 

[I Are Baboon]

Originally posted by miamiguns
"NO PAIN NO GAIN"

Also, "no pain, no pain."

 

[Brad224]

Originally posted by Fade99
If you don't want to get sore then just hit it light.

Stay in the 8-10 rep range.
Squats: 3sets
Leg ext: 2sets
Stiff leg DL: 3sets
Laying leg curls: 2sets
Seated calf raises: 4sets of 20 or more reps

At each workout increase the weight, sets, exercises untill you're having some ass kicking workouts.

So you get a better calf workout by hitting them with a ton of reps? Should I still go as heavy as possible or focus more on getting as many reps cranked out as possible?

 

[Fade]

Originally posted by Brad224



So you get a better calf workout by hitting them with a ton of reps? Should I still go as heavy as possible or focus more on getting as many reps cranked out as possible?

Basically. Calves are used to alot of reps from walking. For my calf routine I hit anywhere from 10-30reps. All to failure.

Use both. Do heavy low reps on leg press then high reps on seated calf raises or lead sled.

 

[Brad224]

Thanks, Fade99. By the way, I love the avi.