posted Wed, 03/27/2013 - 15:00
3660
leg day
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I just got done my leg workout about an hour ago and i feel like i always do on leg day, like i havn't done enough work =/
i'm doing a 4 day split (chest/tri - legs - back/bi - sholders/traps) and my leg workout usually goes like this:
4-5 sets each:
squats
leg press (single or both - switch every 2 weeks)
calf raises
leg extension
leg curls
i'll do cardio usually 2-3 times a week either running or stationary bike as well
can anybody throw me some advice on what else i can do for my legs?
i'm just not feeling like they're getting enough work =(
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Hey mate. You need to incorporate anothe hamstring exercise. You will end up with an in balance. Also try this. For every exercise go to failure, wait 10 seconds then go again to failure wait 10 seconds then again. All this is done with the same weight. Or alternatively you can go to failure on every exercise and do drop sets. Mate if you are not reaching for the bucket you are not pushing yourself. I still do after 25 years of training.
waltrany suggestions on another ham exercise?
yeah mate you can try stiff leg deadlifts or standing leg curls. Basically the training I outlined is called rest pause. Arnold was a true believer of it and so am I. I change my training every 7-8 weeks so that I dont vet accustomed to the training style. Your CNS adapts quickly and to see continued progress you should alter the stress placed on the body regularly
waltrtoday was leg day and i threw in 4 sets of straight leg deadlifts at the end of the workout, i didn't go real heavy cause i've never done them before, but fuck man i was out of breath by the 10th rep of my sets =/
hopefully i can still walk tomorrow =(
you recommend doing them as heavy as i would regular deadlifts?
U shouldn't need to go to heavy because your going slow on the way down and up not taking the pressure off your muscles
Go heavy as your glutes and hams will allow. If you go to heavy your lower back will take over so find the weight you can work with.
waltri'm not incredibly sore in my hammys today, so next week i'll definitely up the weight some, i don't think i had it high enough.
Did some straight leg deadlifts 5 days ago and my hammies are still tender. Awesome hamstring exercise!
waltrappreciate the help man
Chaz32621Try my favorite squat workout 225 x 10 225 x 12 225x 14 225x16 225 x 18 225 x 20. I sware you will feel somthing the next day lol. With a 2 minute rest in between.
A few people mentioned high reps for squats like you and I agree. I come out of the gym on leg day barely walking. It really sets in 2 days later. Nice. +1
Instead of standard squats, one day you can mix it up and try the Bulgarian Split Squat - It's a little awkward at first but it is EXTREMELY effective. Start with your non-dominate leg and do a set of 10 holding weights in each hand (whatever you are comfortable with - maybe 25lbs each hand to start) then do the other leg. Because you are balanced on one leg it improves overall balance and gives the calf a good workout. Don't go heavy until you've mastered it and you will definitely get results.
Do this next time you work out and I guarantee you will be sore in places you didn't know existed.
Just like doing any other bodypart, try throwing in some drop sets or super sets. Another thing that works nicely is pre-exhaustion. Try doing your leg extensions BEFORE the power movements. And one of my favorite things to do on squats is for my last set strip the weight off down to 225lbs and set a number like 22 reps. And absolutely don't quit until your done. And honestly on any given set for ANY bodypart I don't even count reps. That does nothing but limit you.
i was doing the exact workout you are doing now for ages. to mix it up i came up with this routine
after several sets of warm up, stretching etc
back squat 4 sets 10 reps
leg extensions 4 sets 10 reps last set a drop set if you feeling savage
front squats narrow stance 4 set 10 reps
standing barbell lunges, i got this exercise from a jay cutler vid he says the shorter the distance u "lunge" the more it hits the quads, great pumps.
hamstring curls 4 sets heavy like was mentioned earlier and advised also by dorian yates 6-8 reps
and/or
stiff legged deadlifts 4 sets 10 reps
guaranteed brutal workout
waltri actually did some lunges the other week and felt like a pussy
i was getting winded by the second set lol
What rep ranges are you using?
waltrfor squats i do a warm up/ramp up until im doing my 1rm and do that twice
leg press is 10/10/8/6
same with extension
leg curls i'll typically go with a lighter weight for the first 2 sets and do 20 reps than two sets with 6-8 depending on what weight i set the machine at
edit
calf raises are not an issue
Sorry for the late response bro! Are you adding weight to your squat work out to work out? What are your goals geared towards? I find higher rep squats are more beneficial overall unless you are going for pure strength. I do 3-4 Sets of 12-16 reps on squats. It is killer but effective for me. The important thing is progression. 1 Rep squats have their place but nothing tests a persons will like higher rep squats! Throw in some romanian deadlifts, they complement the squat very well in my opinion.
I think your reps are to low like i said below legs respond to higher reps
This is mine
leg extenshion 4-sets 20-30 reps last set i try to fail around the 10-12 mark
hack squat 3 sets 8-12 reps
leg press 4 sets 15-20 reps last set fail around 8-12
lunges 30 feet 3 sets
leg curl 3 sets 8-12 reps
stiff leg deadlift 3 8-12
and i can barely walk out the gym
If you want good growth, stop with the 1 rep max and focus on good intense working sets. Also try to keep your reps under 10, aim to fail at 6-7 then bang out 3 forced reps.
I have always found legs to respond better in the higher rep range i think 6-7 is a touch low i would say at least 8-12
Look to fail around there with added forced reps, rest pause, negatives. Comes out to more than 6-7 reps.
waltri did a couple drop sets on my leg curls yesterday and i can proudly report i was limping my way out of the gym ;D
I'm telling ya, I preach it. Intensity works, you just have to go beyond your normal pain threshold.
waltri just didn't really rest at all i was super setting the extensions/curls and by the fifth set i was starting to get dizzy and feel like i was gonna throw up
so it was a good work out =)
Well my opinion of super sets is I really don't like them. Reason being is;
Example...doing bb curls then Super setting with rope press downs. In the back of your mind you're thinking " after this I gotta go to that". You can't really concentrate on what you're doing. That's what I think but if it works for you....keep at it!
but thats just my opinion
I will give ya what I do, it's intense man. 2 working sets taken to failure then beyond failure (with a partner) using forced reps and negatives or do a triple drop set but never both. (It's to much for CNS)
Leg ext.
leg press or hack squat
Smith machine front squat (I like the smith machine cause there is no need for balance, you can just smash the quads!)
STDL
Laying leg curls
ISO leg curls
Standing calf raise
Seated calf raise
This isn't a BS workout. Very Intense cause you're using the pre exhaust principle nd will be smoked after your leg ext before going to the compound stuff. Enjoy
waltri think i might try doing both lying leg curls and iso. i feel like my hamstrings are lagging behind my quads/calves.
thanks for the advice.
any comments on throwing lunges into the workout too?
i've never really done them but I understand that they're great for the whole leg
Also if you feel like our hams are lagging maybe place them first in our workout big man. Never hurts to try that out.
Honestly my thoughts on lunges, they're a good exercise if you play sports like football, wrestling, basketball. Sports that require balance but for bodybuilding its overrated(my thoughts). Pick an exercise that can isolate and target the hams and go to town.
With the hamstring I believe that they need low and heavy reps (I.e.6-8 reps). You might ask why? Well the hamstrings are an explosive muscle group, look at sprinters. Amazing hamstrings they have. So train them heavy with that rep range and they will grow.
Also you need to focus on the muscle, actually feel the muscle work. Contract and stretch the hams, get your mind on the hams. Mind to muscle man, mind to muscle.
But you may like lunges and get results, look at big Coleman. Everybody is different.
Try taking each set to failure. My legs feel like rubber when I get done with a leg workout.
Give each rep a 4 second negative and always squeeze the quads at the "top" of the movement :-)
Oh and implement a triple drop set to the last set of each exercise!
waltri think i'm gonna throw the triple drop set into my last set next week and see how it goes.
thanks for the tip