posted Wed, 11/08/2023 - 15:47
1781
am I missing any muscles during my leg day?
ad
Here's the leg day that I do twice a week ;
- Hamstrings (Prone Leg Curl) - (4x12)
- Hamstrings (Seated Leg Curl) - (5x12)
- Quadriceps (Seated Leg Extension) - (5x12)
- Quadriceps (Low Feet Placement Leg Press) - (4x12)
- Calves (Calf Raises) - (7x12)
- Bookmark
- 0
- 0
Need some adductor work. They compromise 1/3 of your leg mass. Hopefully you are not doing that same routine over and over. Need to put some variation in there if you want to continue to grow.
Jonathan22I'm trying to hit all my muscles from the same training regimen and keep it over years, and keep growing just by upping the weights, isn't that good enough?
For the adductor, can I do hip adductor? I have a machine in my gym called like that.
That machine is what you would use.
for that. This should enlighten you a little bit more.
You can add weight each session, which is a form of progressive overload, but you can't do that forever, otherwise we would all be squatting 800 lbs. Might work for a couple of months but surely not for years. At least you are thinking in the right direction so
https://www.eroids.com/forums/newbie-corner/training/stop-training-the-b...
Jonathan22Thanks you for this link, I'm currently checking and learning some things, I'm actually trying to hit 18-20 sets for every single muscles and my workouts kills me everyday, it's like 3-4h everyday especially because I like to let 2-4 minutes of rest between every sets, this is what I need or the next set I won't be able to do it correctly.
And so, I wanted to ask you, because on this post I can see that you do 10 sets per muscles only 10 times a week ( https://www.eroids.com/forums/training-nutrition-diet/workout-exercise/p... ) is this really enough for optimal fast growth? I mean this would change my life if I could grow as fast with 10 sets per weeks.
2-4 minutes between sets is way to long. 45 secs and on to the next set if you want to start seeing some real growth.
That is only for the first week of that program. By the 4th week you are doing 30+ sets. Progressive overload to its max.
Jonathan22Yeah but even with creatine and steroids I don't feel able to let 45 secs between my sets, or I won't be able to finish the next set. It has been proven that the time between sets don't play any role in the gains, but it's still boring me because I can last a few hours in the gym to finish my day because a single exercise of 4-5 sets can take 15-25 mins.
When you, instead of taking 3h you can finish it under 45-60 mins. You should give me your recipe to do sets on the same muscle repetitively without killing it?
It is 100% proven that time between sets has everything to do with maximum hypertrophy. No need to be in the gym for much over an hour
Jonathan22Edit : I think i'll just do a super-set with multiples different muscles, so when I come back to the first muscles, I've been working the other for a few minutes, it should works and take the same time than you.
If you can’t do squats you should incorporate kettle bell squats or some squat machine. Lunges are also a new must do.
Jonathan22My kine told me to avoid squats because of my back problem actually, that's why I use some isolation machine only.
I have scoliosis and torsion in my spine so squats are no go for me. Still have good leg devlopement not doing them, but have to have a well thought out leg program to do that. You still need to have a good chunk of compound movements for optimum leg development and not just isolation exercises. Get on the leg press with different foot positions, high/low/wide close etc. You can also do lunges holding DB instead of putting bar on back. Can even do squats with dumbbells. Trying doing DB squats with a 6 sec neg and 6 sec positive. Believe me you won't' need a lot of weight doing that and your legs will be on fire like never before. The routine you have there is a very basic routine for someone just stepping into a gym that you would outgrow fast and need to step it up after a couple of months.
And the seated leg curls and prone leg curl are covering the same ground, with the seated curl offering less than the prone. Maybe swap the seated curl for a big compound, posterior chain movement.
Jonathan22Which exercise you recommend me to replace the seated curl with?
Where’s them squats at??
Jonathan22I have a scoliosis and my doc & kine told me to don't do squat, it would make my chronic pain even worse.
I agree def neglecting the glutes. Plus I feel that in order to build big legs a power movement is needed such as Squats or leg press where you can expose the them to lots of of weight.
If you can, throw in barbell squats, hack squats, or V-squats. You are neglecting your glutes and stabilizers with your current program. Everything else looks solid although personally, I'd switch out the seated leg curl for RDLs or Stiff Leg Deads to focus more on the stretch than the contraction that you get with the machines.
Jonathan22I can't actually do RDLs or Stiff Leg Deads or even squats because of my scoliosis, is there anything else I can do instead?