Leg Training
Since I seem to get a lot of questions about training legs, I decided to post one of my workouts; since it gives a better idea of what I do exactly rather than try to explain it. The basic idea is one set per exercise, 12 sets in a 50 min. session. I rest 3-4 min. between sets to mininmize calorie burn and recover so I can go heavy each set. This is for the purpose of building strength and size. Also, I do Quads and Hams on seperate days, plus I try to increase weight each week as well. Here is an example, keep in mind I try to change some exercises up from week to week(single leg squats instead of Seated Leg Press for example)
Quads,Glutes&Calves 2-16-09
1. B.b Full Squat 255×8 reps (scaling back weight to focus on full range of motion to hit quads and glutes more effectively)
2. B.b Narrow Stance Squat 255×10
3.Narrow Stance Seated Leg Press 405×6
4.Narrow Stance Hack Squat 445×10
5.Wide Stance Squat 255×10
6.Plie D.b Squat 125×12
7.B.b Slow Squat 145×7 (5 count coccentric and eccetic)
8.Leg Extensions 160×7
9.Freehand Jump Squats x20
10.Seated Calf Raise 145×10 alternate set with 40 jumps
11.Standing B.b Calf Raise 315×10 alt, set w/ 40 jumps
12.Standing Machine Calf Raise 290×10, alt. set w/ 40 jumps
An example of Hamstring workout
Hams,Glutes & Core 2-12-09
1. B.b Deadlift 285×5
2. B.b stiff Legged Deadlift 250×8
3.B.b Romanian Deadlift 255×10
4.Lying Leg Curl 105×6
5.Iso-Lateral Kneeling Leg Curl 64×8 each leg
6.Seated Leg Curl 130×6
7.B.b Lunges 185×10
8.D.b Lunges 8 reps using 60’s
9.Leg Press 805×10
10.Ab Crunch Machine 155×15
11.D.b Side Bends 80×12 each side
12.Gymnast Medley on Parallell Bars(this is a series of gymnastic moves doen on bars to hit the core from all angles)
February 23, 2009 at 11:12 pm
Quite the workouts. Is each listed exercise for just the one set?
February 26, 2009 at 5:26 pm
Yes, each exercise is just one set, usually to failure or close to it…I got the idea from reading about mass training for ectomorphs; each set 75-95% of 1RM, longer rests between sets, ect…I put my own twist on it, doing a wide variety of exercises instead of 3-4 w/ 3-4 sets, since it ups the chances of hitting everything form different angles.
February 26, 2009 at 6:07 pm
Great workout for ectomorphs like me! Is this twice a week?
February 26, 2009 at 7:44 pm
Two workouts a week, the first hitting mostly quads, the second focusing more on hamstrings. This alows me to get more on both my deadlifts and squats since they are on seperate days, which hopefully means more muscle!