xStevenx’s BodyBlog

I get a lot of questions from people on how I train my legs.  I used to lift really really heavy, but when I did I lost form.  So I have lowered the weights a bit focusing more on form and how the muscle feels

Here is the routine:

Leg Extensions: 3 x 8 - 10

Front Squats: 3 x 8 - 10

Squats: 3 x 8 - 10

*note i rotate the order of squats and front squats week to week*
Glute-Ham Raises: 3 x 12
SLDL: 3 x 8 - 10

Leg Curls: 4 x 8 - 10

Walking Barbell Lunges: 3 sets 8 - 10 steps per leg

Walking Bodyweight Lunges: 1 set 15 sets per leg (long stretched out steps)

nothing out of the ordinary really.  with all exercises that I can safely, I will bring it to failure then rest about 5 seconds and so how much farther I can take it but keeping the total rep range under 12 for the set.  For the bigger movements like squats and presses the last set I’ll do a drop set.
I rotate squats and leg presses from workout to workout.  But that is basically it.  I also do "extreme" stretching after my workouts, and I feel that helps sooo much with growth!

I incorporate a lot of dropsets and rest pause techniques.  I also only train my legs once a week.

hope this helps

now stop reading and go squat!