if you want to add size and shape to your legs

[timtim]

split quads and hamstrings into their own days with calves on both.

apologies to all the powerlifters. no need to make smug remarks.

it works. isolation exercises like extensions and curls build muscle. simple as that. do your best to isolate each muscle group. 12 sets each group. 3 or 4 exercises. it works.

this is for cosmetic appeal. as for the power part, i still do straight leg deads with 450 for 5 rep sets. i still do single leg db squat 120s for 5. the power component is involved in the split. 1 exercise for power. 2 or 3 for hypertrophy. 12 sets. however you get there is up to you.

i also do sprints twice a week and walk uphill twice a week so this also lends itself to "athletic" trainers but if your a real athlete i wouldnt do this.

[SouthernLord]

Quote posted by timtim split quads and hamstrings into their own days with calves on both. apologies to all the powerlifters. no need to make smug remarks. it works. isolation exercises like extensions and curls build muscle. simple as that. do your best to isolate each muscle group. 12 sets each group. 3 or 4 exercises. it works. this is for cosmetic appeal. as for the power part, i still do straight leg deads with 450 for 5 rep sets. i still do single leg db squat 120s for 5. the power component is involved in the split. 1 exercise for power. 2 or 3 for hypertrophy. 12 sets. however you get there is up to you. i also do sprints twice a week and walk uphill twice a week so this also lends itself to "athletic" trainers but if your a real athlete i wouldnt do this.

I like this as well. I am going to start the 5/3/1 up again soon. It's a power lifting-type workout, but I am equally interested in max strength and max muscle mass.

I will have a Squat day and that will include leg presses and extensions along with calves and abs. I will also have a dead lift day and that will include GHR and leg curls along with calves and abs.

There is nothing wrong with splitting your legs up and having a quad dominant day and a hip/ham dominant day imo.

[timtim]

just looking at the physiology based argument, you have 4 muscles in your quads and 4 in your hamstrings (long and short head of the bicep femorus). you cant exhaust nearly as much muscle in 1 combo leg workout than you can in a split. the difference its made in the last year or so is very noticeable.

[SouthernLord]

Quote posted by timtim just looking at the physiology based argument, you have 4 muscles in your quads and 4 in your hamstrings (long and short head of the bicep femorus). you cant exhaust nearly as much muscle in 1 combo leg workout than you can in a split. the difference its made in the last year or so is very noticeable.

Honestly. On leg day I am pretty much gassed after squats and leg presses. Heavy/intense hammy work is usually skipped in favor of half assed leg curls or GHR. Splitting them up solves that problem.

[zack!!!]

so what does your leg work outs consist of ?

[timtim]

Quote posted by zack!!! so what does your leg work outs consist of ?

look at my profile. its in there.

[MsBeverlyHills]

if you want to add size & shape to your legs do "isolation exercises like extensions and curls build muscle"

are you kidding? I suppose you also rec. cable kickbacks for triceps? lol

not to be mean- but thats terrible advice. check out the stickies on this board. Leg size comes from compound lifts & increased calories, definition is from low bodyfat.

cheers.

[future]

Well sometimes you do whatever works. I know I have clients that have to use certain exercises which is fine. I have used leg extensions because I just didnt want to squat so heavy from past injuries etc. Now I basically say do what you can.

[MsBeverlyHills]

Quote posted by future Well sometimes you do whatever works. I know I have clients that have to use certain exercises which is fine. I have used leg extensions because I just didnt want to squat so heavy from past injuries etc. Now I basically say do what you can.

i know what your saying.. but injuries from heavy leg extensions due to the compression on the knee is actually more harmful squats.. why not just squat lighter or substiute lunges?

[future]

Well I dont think heavy leg extensions are a great ideal. Too many vairables from machine to machine which can wreck your knees as most know. I would suggest a leg press as well.