posted Sat, 01/26/2013 - 12:19
3478
LEG TRAINING
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how often do you train legs, and do you alternate heavy and light days?
what type of exercises do you do for legs that you find most effective?
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3 times a week. Normally Mon: 55 (~80-85%), Wed: 53 (85-90%), Fri: 510 (front squats ~60%). Sometimes i do a speed work day instead of a heavy day, like 62 with 50% of my max as fast as possible. If you are advanced you have to mix things up all the time, just don't go to failure and work with high training frequency.
The percentages are % of my 1 RM.
Deep squats.
Hip crease below the knees for Leg specific days.
I also agree with the post by Savfile
A world famous s&c coach once said to train the legs daily. However this is not saying to go squat until you puke daily. You must constantly change the stimulus and raise general physical prep. The best way to train the legs is with two major training sessions per week, do not think of the days as heavy and light. Any chump can go squat light weights. Instead think of it as maximal effort day. And speed or dynamic effort day. The days in between are for increasing gpp if your schedule allows. If your interested in more info on developing strong legs. P.m. Me
min once a week or the rest of your body will out grow them i always train them heavy because mine are naturally lean. lunges, squats, straight leg dead lift, press, ham curl quad extension calf raises and all should be alternated between machines dumbbells and straight bar to keep using different balance muscles and keep everything in a state of shock.
i force myself to train them at least once a week.otherwise I would have that dreaded foghorn leg horn look,sporting a big upper body and a set of chicken legs man that isn't a good look at all.
I do squats,leg presses,hack squats,leg extensions,leg curls,calf raises etc.
I find squats to be the most effective.
MusclecoreAll in !!
Probably my strongest body part. I train quads and h-strings 1x week, cales 2 or 3x if I can face it.
I change my leg workout regularly, tend to pick 3 or 4 exercises for quads and 2 for h-strings. Squats build great mass IF they are done correctly, (which the huge majority of people I see don't do), I also still like lunges, hack squats, leg presses and of course leg extensions. For h-strings I tend to do a curl and stiff legged deadlifts. I have a mixture of rep ranges, but tend to pyramid.
I'm one of the odd ones, I like training legs. When I leave on leg day, I'm absolutely destroyed. If not, I didn't work hard enough.
You are NOT alone, and not that odd. Squats are my lift...always have been. I get stoked for leg day!! Leg days separate the men from the boys...the champs from the chumps, lol
It's that feeling at end of working legs, where you walk like John Wayne back to the car and struggle to drive home. I always know I've done a solid workout on leg day.
I upset a lad at the gym yesterday when he asked me why I train legs so hard. I couldn't resist telling him "so I don't look out of proportion like you do".....
feel the same way. i train legs to stay in proportion and have a decent lower body.
LMAO!!! outta proportion...yep!!
CLOWNS...plain and simple.
You can ALWAYS tell the chicken legged guys, NEVER, and I mean NEVER, see those fckers wearing short pants...LOL ...even when its 103 degrees ...but then you always have a few that do, makes me chuckle a bit ;)
Oh yes, you obviously know exactly the type I'm talking about lol.
I'm not normally the cruel type, but I couldn't help taking the piss out of this lad. That's what you get when you ask stupid questions like "why do you train legs so hard".....
could be because a lot think upper body is most important. imo, it's all important. lower body is just as important as upper body. training only upper body and not doing any leg training is foolish, imo.
Just started adding bands to my squats and deadlift and its a killer on the legs... Allows me to lower the weight to maintain perfect form and still feel like I'm really workin the legs all the way through the rep.
another thing.....i always feel more tired on a leg workout day than on any other day. not sure why. maybe because squats, leg presses and deadlifts are so stressful. they take a lot out of me.
New2roidYe same legs are the biggest muscles in the body and training a these massive muscles on one day is extremely stressful, so after workout i try to eat as much as possible to gain some energy back.
After legs i feel exhausted lol
same here. after squats and deadlifts i almost can't walk.
If I had to give the credit to a single exercises for my overall leg development it would have to be walking lunges. They ain't easy but they work, I like to alternate between lunges and squats.
I would say you are right. I sorta do the same thing...my leg workouts change every week. Sometimes heavy powerlift-weight squats, sometimes breathing squats w/ ancillary exercises...sometimes some DB walking lunges and a couple lighter weight/high rep squats for 2 sets...OR just walking lunges till I feel like puking, lol. Repping 445 at the moment on my heavy days...wasn't doin that 3-6 months ago. But I believe the lunges have made a huge impact in my strength/muscle development
It's all about the rotation and type of exercises, weight, reps and "style" of lifting. This past 'strength-mass' cycle, I have been focusing alot on power-building ideas.
haven't tried these yet, but they look hard to do.
New2roidI have to admit, squats are gna be the best leg training you could possibly do. Then i do leg press and then move on to isolation. Try to mostly do compound movements, these exercises are where the muscle is at.
I train them once a week and always train them heavy
the only thing with leg training is that i also like to do cardio and running takes A LOT out of your legs. i feel i don't get as good leg workouts if i run the day before doing a hard leg workout.
New2roidYe doing squats light is going to be a great way to start, gets your form correct, and at the moment i only go half way, if i go to the floor i can never get up again, LOL. So i guess i should go lighter aswell
it is TOTALLY different when you bring the weight all the way down to almost the floor. it feels much different.
New2roidGoing to the floor would involve using all of the leg muscles top to bottom but doing it half way would only target a few areas of the leg, going to the floor is best, i NEED to start doing this
I mostly only feel it in the glutes personally
AnonAss to grass son!
i've been doing lighter weights, in between 15 and 20 reps, all the way down to almost the floor and i feel it, big time. seems like i get better pumps in my legs.
nice reply. i've been doing squats every week. i adjusted my leg training a bit, recently. doing lighter squats with better form, almost all the way down to the floor. doing very heavy weight and not bringing it all the way down doesn't feel as effective.
Squats bitchezzzz.... or running from the police
light squats, heavy squats?
In all seriousness, I do switch it up from week to week...maybe do heavy, for me thats 315lbs for 10... or 405 for 5, then go light the next workout ... do more leg ext and ham curls..... I even do those hip abductors.... shit those things work! But I switch my routine so much bro, its hard to say being I'm an ole bastard that just don't give a fuck!
If your goal is to put on mass, then just like any other body part train em heavy. Remember a strong muscle equals a big muscle.
lean mass is my goal. i pay just as much attention to my legs and calves as i do my upper body. i don't want huge legs, but i want them built, muscular and strong. i can probably adjust my leg training to build them up better.