Legs
I’m starting a new program for legs (and for most other bodyparts, too), as I used to do a lot of high rep squats and leg presses, with little to no growth. Now, I’m going to train heavier, to see if I can’t squeeze some more size out of my legs.
Back Squats–3×5 reps, 225 lbs (focus on controlled negative)
Hack Squats–3×5 reps, 185 pounds (focus on negatives and stopping before lock-out)
Leg Press–3×6 reps, 520 lbs (full ROM)
Romanian Deadlift–3×8, 200 lbs (focus on stretch, pause at bottom of reps)
Barbell Lunges–2×12, 135 lbs
Leg Extension/Curl superset–1×15 reps
Calf Press–3×20 reps, 270 lbs
Seated Calf Raise–3×12 reps, 105 lbs (focus on stretch and contraction)
I felt pretty pumped, and can already feel my muscles getting sore from this morning’s workout, so I know I’m doing something right. Legs and arms are the two main places I need improvement, as they’ve been neglected in the past, which is a mistake a lot of people make when they first start out (forgetting legs, not arms). I didn’t train arms by themselves until about 3 months ago–I did mainly squats, presses (military and bench), rows and power cleans. I got stronger, and am stronger than a lot of people my age and size, but I don’t have the muscle mass behind it. I’m working on it, though!
