LEGS!!!!
Thought I’d throw up some of my experiences in training legs. I consider legs as the most important body part to my physique. Recently I have been splitting my leg workouts to about twice a week and have seen by far the most results. I like to destroy my quads first at the leg extension before hitting my squats, usually do about 4 sets at 15 reps. Squats come immediately after and try to go as low as possible for a nice deep squat, this has really tightened up my glutes and quads. Same with squats I try to hit about 4-5 sets at 15 reps then pyramid down to 8. Then comes in my least favorite but most beneficial walking lunges. Stick in the 30 rep range with these and moderate weight, ( 45lb plate in each hand). After doing about 2 sets of these you’ll be ready to go home lol. Try to stick it out and get in at least 3 or 4 sets though as these 2 extra sets has really helped my growth. Hamstring curls come next with 4 sets at a pyramid scheme of reps starting at 15 and working my way down. Last but not least comes my favorite, the calves. Lately I have been drop setting these exercises about once a week and can really feel the difference. My calves really started to pop after I invested the time into doing drop sets. Start out with the highest weight you can handle and just burn out from there. It really helps to have a training partner on this one as they can just pull off the weight as soon as you’re done with that first set of weights. From their you go until you cant even lift the weight of the machine. This one really tears up those muscle fibers so I generally hold off until the end of my workout and make sure I have nothing important to do immediately after. Hope some of this info helps keep me posted!!
August 20, 2008 at 9:40 am
After I read this, I was exhausted! ~Ray
August 23, 2008 at 7:16 pm
I hate legs! Looks like you work them hard. I tried asss to the floor squats today for 10 sets of 10. Killed me. But what was even worse was slapping 2 50lb dumbells in my hands and walking lunges across my lawn with my back knee touching the ground. These are horrible and absolutely killed me. Totally agree with you on these ones.
August 26, 2008 at 5:28 pm
I pre-exhaust my quads on extensions also. Afterwards I’ll do leg press, squats, more extension, feet forward smith squats, sissy squats, and finish off with smith machine lunge squats. I’ve seen some incredible progress in the few weeks I switched to a more compound heavy leg workout. I generally keep my reps low (7-9) and throw in a lot of drop sets, double drops, and extended set techniques to really torch both muscle fiber types. There’s my .02
August 26, 2008 at 5:35 pm
You know what every here should try i’m only 20 and I have nice tree trunks. Before u do your legs workout, go to the track or find a hill do a nice 20 minute to 45 minute long hill or sprint workout then go to the gym and do a normal leg workout take protein shake in between the run and lifting and then in the middle of your lifting. Trust me nothing builds trunks faster and bigger and cut like a horse than what I’ve just described. I had these legs at 17 and I’m going to do alot more sprints this winter with a healthy knee and lower back and just get my thigh to atleast 28’s maybe 30’s all natural using that formula. Anyone who wants to contact me for further information PM me
August 26, 2008 at 6:02 pm
do deadlifts so that your hamstring will put on alot of size and so will your back. do stiff leged on leg day and normal deadlifts on back day that will reall put on size. Work your calves between every set of every exercise and only dont do it when they are sore.
August 26, 2008 at 8:19 pm
Yes deadlifts are extremely important as well! I generally do these on back days, either way they are a definite necessity!
August 28, 2008 at 5:37 am
you definely know your stuff on legs ill give ya that
this is one muscle group i need the most help with i train them twice a week but this is also includin them on cardio days
i just dont seem to be getting anymore size on them mate
ive been given pointers on how to deadlift but i dont relli wanna do em and **** my back by doin them the wrong way aye
hit es bak pls
August 29, 2008 at 5:50 pm
You wrote this soon after we discussed legs… I think I may have planted an idea seed…
good post…
the only thing I disagree with his walking lunges, I was doing them for awhile, but I think a static barbell lunge is king of all;
September 1, 2008 at 5:07 pm
Im Trying it tomorrow……Wish me luck:)
September 7, 2008 at 6:24 pm
Awesome post man. Been looking for a workout like this for awhile. Ill be trying this out on leg day !
September 9, 2008 at 6:56 pm
wow that just made my legs start to shake..i hate working out legs but have heard of their importance. thanks for the post cause reading this makes me realize that i neeeda work out on my legs more often cause id be dead after the first 2 workouts… keep it up
September 27, 2008 at 9:07 pm
Last time I did a leg routing like that I could not push in the clutch to my mustang to drive home! I am going to try it tomorrow, glad it is the weekend, I can take it easy after. Thanks for the post.
November 15, 2008 at 8:30 pm
Cant wait to try this workout for the legs. I am trying to get leaner legs while getting rid of the fat I hope that by trying the routine that you use for your legs that I can get some good results.
December 23, 2008 at 5:01 am
Great article. I found some more information <a>here</a>
December 26, 2008 at 8:54 am
Interesting article. I found some more information <a>here</a>
January 22, 2009 at 8:56 pm
I’ve been doing this routine for about a weeks time, its well worth the pain. Thanks for the ideas bro - Tommy
March 12, 2009 at 10:26 pm
I’m trying this on saturday. I’ll let you know how much pain I’m in on sunday. haha
Fisher
April 18, 2009 at 8:33 pm
Dude you should also try Medicine Ball Squats, while your training partner Throws you. 2lb medicine balls. Those shit will murder your inner side of your quads!
May 6, 2009 at 12:17 pm
Hahaha Ya for sure! I’ll def have to try those brotha!!
May 20, 2009 at 1:18 am
Very helpful post. Thanks. I don’t like lunges, but will insert lunges in my next leg workout.
May 21, 2009 at 11:31 pm
Glad to hear it keep me posted how they work out for you!!