Best Leg Program

[JKurz1]

I'm currently hitting the ol' 5x5, but am stuck on my leg routine....anyone have any thoughts?

SQUATS 5X5
LEG PRESS 3 X 8-10
HACKS 3 X 10, 8, 6
STR8LEG DEADS 3X8
LYING CURLS 3X8-10
LEG EXT 3 X 8-10


ADEQUATE? Are lunges solid? Front aquats over hacks? ANyone switch from back squats to all leg press one week and back again the next to give the lower back a little rest? Deads on wednesday coupled with str8leg deads today is pretty taxing....

 

[Lord_Suston]

No switching for myself, I like to stay on a routine for 8-12 weeks to see how I progress on the excercises. basically keeping the variables down such as neuromuscular efficiency and refining to strength causes.

5x5 Atf Squats or box squat
2x8 SLDL or GHR
2x12 Front squats or hack squat with low foot placment
then calves.

I don't do much more cause of the hurt on put on myself, I find curls and leg ext do almost nothing for myself and that the lower back will get real strong by all the compound lifts

 

[JKurz1]

sorry bro -what's GHR? ATF? I love 5x5 squats....I mean its a hate love of course.....what weight are you using now? What are you stats bro? You bulking with me, right?

I dont change either, but my routine is about 12 weeks old now....maybe too much volume? I think I started to light on 5x5 cause I'm still not peaking until the 4th set...........

 

[MsBeverlyHills]

sorry bro -what's GHR? ATF? I love 5x5 squats....I mean its a hate love of course.....what weight are you using now? What are you stats bro? You bulking with me, right?

I dont change either, but my routine is about 12 weeks old now....maybe too much volume? I think I started to light on 5x5 cause I'm still not peaking until the 4th set...........

GHR= glute/ham raises

ATF=ass-to-flooor

your obviuosly not spending enough time on elite

 

[Singleton]

Squats twice a week and deads twice a week.

 

[JKurz1]

2x a week each? LOL....my lower back would be shot..........excessive.....as for the abbreviations...I spend WAY too much time on Eilite............Ass in the bucket, I woulda got...as far as glute raise, what are they? Any more routines out there?

 

[JKurz1]

I gotta think bros out there take in way more calories before bed than just a casein shake, and some peanuts.....no?

 

[Lord_Suston]

sorry bro -what's GHR? ATF? I love 5x5 squats....I mean its a hate love of course.....what weight are you using now? What are you stats bro? You bulking with me, right?

I dont change either, but my routine is about 12 weeks old now....maybe too much volume? I think I started to light on 5x5 cause I'm still not peaking until the 4th set...........

I was using 5x5 with 355 a few months ago at a body weight of 210. Right now I am doing 3x8 with 315 rock bottom with full pause at a BW of 200 (very light a few weeks ago I did 415x5)

By peaking do you mean having a hard time??? Cause I usually don't have a hard time untill fifth set

Right now I am on a pretty clean diet, and not really trying to bulk

 

[JKurz1]

can have the low down of your siet and stats? You doing any cardio? I'm finding that daily cardio is fing up my leg program.....my knees never recoup...even on the ellipitcal......sucks...

 

[Lord_Suston]

Right now I weigh about 200 at 5'7.5" at about 12%BF
Best Incline 275 5x5
Best Squat 415x5
Deadlift 525
Pushpress 255 with thickbar

Right now I am doing cardio, mostly sprints, and plyometrics for upper and lower body. Daily cardio is hard on the body especially if it is every day on legs, never really gets you legs to heal. I train 2 days on and one day off, if you need to see my other lifts you can look at my training journal; I am going light and trying to get use to heavier weight.

 

[JKurz1]

Boy - where did I learn to type? Anywho, those are solid lifts.....I should do sprints instead of 30 minutes on the dumb treadmill.....how long do you sprint for? How many days a week?

 

[guldukat]

Boy - where did I learn to type? Anywho, those are solid lifts.....I should do sprints instead of 30 minutes on the dumb treadmill.....how long do you sprint for? How many days a week?

Good questions. Suston's training could make for a very cool featurette on a respected website, or at least a sticky thread here

 

[Lord_Suston]

JKurz1- I sprint every third day, so after every leg workout and every back workout. On leg day just 15-20 x 10m sprints rest time is walking back to start line time.

On back day I run 5-10 50m Sprints with only walk back time for rest.

I warm up with my plyos and then run takes about 10-15 minutes

 

[JKurz1]

Oh, after training? Thought you did it on your off days or in the am......I go twice a day, most days...am cardio, pm train......I got a recumbert bike I should use too.......