Leg Routines
With regards to the leg workout questions I have received….I will do my best to explain my method. First off……to have proper growth and evenness in the muscles…it’s crucial to work all the different fibers. I am in no way an expert here. I just learn through trial and error . I typically do one heavy workout a week. This may consist of lunges, squats, leg ext, leg press, leg curls..etc. The basic ones. I do 4-5 sets of 10 reps heavy. But, I change the workout everytime. I either change the weight, reps, sets…or the best one… SPEED!! Speed is the key to my leg development I think. Sometimes I do isometric holds after each set. Sometimes I go as fast through the reps as I can….and sometimes I go real, real slow. I always finish my routine with 3 sets of jump squats to fully exhaust all the fibers. Also this increases natural hgh and testosterone production, which I need. One other day of the week I do med weight lots of reps. Then, everyday..I do some sets of bodyweight squats..maybe 25-50 reps with different foot positions. Keep in mind, I am used to this and it takes alot for me to get sore the next day. But even a beginner can do a few sets of them here and there with no weight. But everyone is different…and it is difficult to track which exercises are giving me the most results. So i make it fun and never do the same thing twice. So..for those that have asked me..here you go..I would recommend everyone that is reading, to progress at a slow and steady pace. Listen to YOUR body….. and never give up!!!
June 6, 2008 at 6:09 pm
That sounds like a great way to build lean muscle. I had never thought of trying the jump squats I think I may implement that! If it helps me look like you I will try it! Great advice once again Amy.
June 10, 2008 at 9:41 am
You touched on a key element Amy and that is speed.
To go slow at times and fast at others times helps to hit the entire musculature and also the types (fast/slow twitch)of muscle.
I don’t see enough of this in the training of younger athletes.The variable of speed can mimic athletic performance and maintain strength through the range of movement inherent in a given sport.
It obviosly also makes for the greatest legs here-yours Amy!
June 11, 2008 at 9:56 pm
You still rock!
June 15, 2008 at 4:43 am
Speed for a runner is addictive. Don’t know how to describe it, but speed day is the day I wait to come, most of the time is a constant speed, within certain heart rate parameters, but when I have speed, I simply do my hardest.
Same with intervals, once a month is when you work out speed, field and track, do it as hard as I can go, rest to recover for 5 minutes and here we go again, by the end of the lap your legs are all numb, lol.
June 16, 2008 at 7:16 am
All - Jumping squats is a killer "finishing" drill….I do them outside….I start at maybe 15 jumps, wait 10 sections do some jump rope, wait another ten seconds do some mountain climber…I just develop my own curcuit training and cycle through some of these drills but jumping squats are great…… walking lunges are a great leg finishing drill as well…have fun !!! clc.
June 16, 2008 at 8:27 pm
Cool! I will have to keep some of the key elements in mind. I have just started doing jump squats since last week and have been doing walking lunges at the end of my leg routine. I just got tired of doing those so i’m mixing it up. Didn’t know that the speed of the workout would have any effect! Good info Amy!