Trying to figure out legs

[goldtips]

Is this a good legs routine below? My legs routine is just one day by iteself. I'm having a hard time with planning my legs routine. Help appreciated.....

Squats= power matrix
legpress= 4x8
leg extensions= 3x20
stiff leg deadlifts= 3x10
leg curls= 4x10
standing calf raises= 3xmax
lead sled= 3xmax
superset these two
seated calf raises= 3xmax

This was posted before when I searched through the forum. What's a power matrix(next to squats)? Also with the standing calf raises its says three MAX. The three MAX means your heaviest each 3 sets? A sample of a better leg routine would be good so I'll know what's right.

 

[ZECH]

I would like to see someone do all that (in one day)(with each set high intensity). Don't think it can be done!

 

[Fade]

Originally posted by goldtips
Is this a good legs routine below? My legs routine is just one day by iteself. I'm having a hard time with planning my legs routine. Help appreciated.....

Squats= power matrix
legpress= 4x8
leg extensions= 3x20
stiff leg deadlifts= 3x10
leg curls= 4x10
standing calf raises= 3xmax
lead sled= 3xmax
superset these two
seated calf raises= 3xmax

This was posted before when I searched through the forum. What's a power matrix(next to squats)? Also with the standing calf raises its says three MAX. The three MAX means your heaviest each 3 sets? A sample of a better leg routine would be good so I'll know what's right.

Ha, that's my workout.

Here is the power matrix thing.

 

[Fade]

Re: Re: Trying to figure out legs

Originally posted by dg806



I would like to see someone do all that (in one day)(with each set high intensity). Don't think it can be done!

Lets not start this again.

I do this, heavy on all lifts, failure on all lifts.

 

[ZECH]

ok, seeing the matrix, you do 7 sets of squats(based on bodyweight),plus leg press, plus leg extensions, plus dead lifts,plus leg curls, plus seated and standing calf raises and leg sled?????

 

[Fade]

Yup, but the matrix is based on 1RM not body weight.

 

[ZECH]

Originally posted by Fade99
Yup, but the matrix is based on 1RM not body weight.

OK got the max weight lifted thing! Now how many sets do you do for the remaining exercises???

 

[Scotty the Body]

To much volume I think to, here's what I'd do

Squats 4 6-8
Leg press 3 8-10
Leg ext. 3 6-8
SLDL 3 6-8
Superset Seated calf raise with standing calf raise 3 10-12

 

[ZECH]

Hell, I do usually 9-12 sets at about 70-80%max. 3 sets squats, three sets hack squats, and 3 sets leg press and I can't walk the next two days!

 

[Fade]

squats= 225x8 275x5 315x3 360x1x1x1 275x5
legpress= 860x10 950x10 1040x10 1130x10
leg extensions= the stack 200lbs 3x20
stiff leg deadlifts= 225x12 225x10 225x10
leg curls= the stack 200lbs 4x10-12
standing calf raises= the stack 187.5lbs 3x20-25
lead sled= the stack 312.5lbs 3x12-15
superset these two
seated calf raises= 105lbs 3x8-12

 

[ZECH]

I don't know how you do all that????? All I can say is you must have legs like Tom Platz!!!!!!!!

 

[Fade]

Originally posted by Scotty the Body
To much volume I think to, here's what I'd do

Works for me.

 

[ZECH]

I've seen those! Fade, you da man!

 

[Rob_NC]

Fade, how tall are you? Just curious.

 

[Scotty the Body]

Yeah, you got some stumps there Fade
The squats and the Leg press almost wipe me out, I don't know how you do all that at one time.

 

[Fade]

I think its because its my favorite thing to workout.

 

[Fade]

Goldtips, I suggest you take the exercises you want for the workout and do the amount of sets and reps that you can handle in a workout.

 

[Neil]

Originally posted by Scotty the Body
To much volume I think to, here's what I'd do

Squats 4 6-8
Leg press 3 8-10
Leg ext. 3 6-8
SLDL 3 6-8
Superset Seated calf raise with standing calf raise 3 10-12

I like this one, it's pretty much what I do.

 

[Fade]

Originally posted by Rob_NC
Fade, how tall are you? Just curious.

5'7" 195lbs

 

[Tank316]

5'7'' the perfect height..

 

[Scotty the Body]

Originally posted by Tank316
5'7'' the perfect height..

I agree, I'm 5'10" + and I find my legs and arms are just to damn long (short body).

 

[PRINTMASTER]

I think thats to much of a leg workout for one day . How long do you workout in the gym in one day?

 

[nikegurl]

hey printmaster - i could never ever do that routine and i think it probably is too much for lots of people to do and not overtrain.

but - did you check the picture out? i for one can only give him props for developing those wheels and for making it through those leg sessions!

legs are a challenge for me. learning to love training them has actually helped. my current leg day wipes me out and they're shaking after i leave the gym....but now i'm wondering if it isn't enough.

what does everyone think:

leg presses - 4 sets 8-15 reps 'til failure
extensions - 3 or 4 sets
stiff legged deadlifts - 4 sets
leg curls (laying or sitting) - 3 or 4 sets

then calves.

i've put my time in on the squat rack and truly think it's the "king of exercises" but find lately it really bothers my lower back (and nothing else ever causes me to have low back pain!)

also - is that leg sled where you slide back and forth good? sometimes i use that instead of the press

 

[Rob_NC]

Originally posted by Scotty the Body


I agree, I'm 5'10" + and I find my legs and arms are just to damn long (short body).

Hey, try being 6'2" with ape arms and a 34" inseam. Now that's hard to deal with! I was made to play basketball, but never did.

 

[Fade]

Originally posted by nikegurl
hey printmaster - i could never ever do that routine and i think it probably is too much for lots of people to do and not overtrain.

but - did you check the picture out? i for one can only give him props for developing those wheels and for making it through those leg sessions!

Thanks Nikegurl,


PRINTMASTER, the workout at most takes about 1.5 hours. The workout works for me obviously therefore I think it's kinda silly to tell me that it's too much.

 

[Neil]

Originally posted by nikegurl
what does everyone think:

leg presses - 4 sets 8-15 reps 'til failure
extensions - 3 or 4 sets
stiff legged deadlifts - 4 sets
leg curls (laying or sitting) - 3 or 4 sets
then calves.

I prefer to alternate quad/ham movements. So if it were me I'd do leg press, SLDL, extensions, leg curls. That's just a personal preference. Other then that it look goods, good luck!

 

[Fade]

I agree, that is a good workout.

 

[butterfly]

More leg pics... there's a good calve pic there too...

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