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Is my leg workout too simple?
- Thread starter SoreArms
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Lord_Suston
New member
Squats
SLDL
Front squats
Calf raises
Total=Big legs
SLDL
Front squats
Calf raises
Total=Big legs
Tom Treutlein
New member
Stiff/straight leg deadlifts are the same, as far as I know.
Sumo deadlifts hit the hips/glutes/hamstrings more.
I like my good mornings for the lower back/hamstring complex better than SLDLs. Just feels better to me. Either way, both solid movements.
Sumo deadlifts hit the hips/glutes/hamstrings more.
I like my good mornings for the lower back/hamstring complex better than SLDLs. Just feels better to me. Either way, both solid movements.
Lord_Suston said:
Man...you took it right out of my mouth. From time to time I'd not do the Front Squats and I'd do a set or three of leg curls and leg exts or HACK Squats...but what you designed was basically how I used to train legs.
B True
Tom Treutlein said:
I love heavy GM's as well, that is for dang sure. I really want to GM 700 from bottom position this Summer and I'd like to free GM 600+.
B True
psychedout
New member
Legs are probly the only muscle group you could get away with doing one exercise for..... squats are really all you need, and maybe some calve work.
So yeah, your workout isn't to simple.
I believe in doing a lot of sets of squats though. Pyramiding though about 10 sets. I do however know people who do 25 sets, and people who do 2 sets. To each his own.
So yeah, your workout isn't to simple.
I believe in doing a lot of sets of squats though. Pyramiding though about 10 sets. I do however know people who do 25 sets, and people who do 2 sets. To each his own.
Tom Treutlein
New member
Just enough sets to stimulate growth is all you really need. If you need 25 sets, go for it, but it's not necessary if you can do 4 sets and trigger growth in your body. I don't know why this hasn't become a universally understood concept, but maybe there's more to it I don't understand. I mean, I see guys like B, Suston and Bigdho who use multiple sets (usually 6+) for bodyparts. Obviously that does work, but I wonder why these guys haven't switched to lower-volume.
Responses, you guys? Or anyone else that's huge, been in the game awhile and is a volume advocate?
Sorry to intrude on the thread.
Responses, you guys? Or anyone else that's huge, been in the game awhile and is a volume advocate?
Sorry to intrude on the thread.
Lord_Suston
New member
Tom-you have to look at the way a person trains to understand what they do. SUre I could destroy my legs by 2 super-intense sets of squats and 2 sets of SLDL, but that is not what I train for.
On my ME leg day I work up to a 3rm or 5rm which I count as only one set and then I do 3 sets of front squats and 2-3 sets of GHR. On speed day I do 7 speed box squat, 3pause gm sets, and 2 sets of breahing squats. But the thing is what am I going for, it isn't size. It is for max strength and explosive power. Also bringing up weak point in one's physique takes a little longer and need special attention.
I have done lower volume in the past and I weighed almost 220 at 5'7". I wasn't as strong, explosive, or athletic as what I train for now. Now I compete so my goals have changed, so my trining has changed. Also I compete under 200lbs so I constantly diet and watch my weight.
On my ME leg day I work up to a 3rm or 5rm which I count as only one set and then I do 3 sets of front squats and 2-3 sets of GHR. On speed day I do 7 speed box squat, 3pause gm sets, and 2 sets of breahing squats. But the thing is what am I going for, it isn't size. It is for max strength and explosive power. Also bringing up weak point in one's physique takes a little longer and need special attention.
I have done lower volume in the past and I weighed almost 220 at 5'7". I wasn't as strong, explosive, or athletic as what I train for now. Now I compete so my goals have changed, so my trining has changed. Also I compete under 200lbs so I constantly diet and watch my weight.
Can someone please explain to me how an SLDL (http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html) works your hamstrings? I'm not questioning it, I just don't understand it biomechanically since the hamstring doesn't really seem to contract.
Tom Treutlein said:I don't know why this hasn't become a universally understood concept, but maybe there's more to it I don't understand. I mean, I see guys like B, Suston and Bigdho who use multiple sets (usually 6+) for bodyparts. Obviously that does work, but I wonder why these guys haven't switched to lower-volume.
Responses, you guys? Or anyone else that's huge, been in the game awhile and is a volume advocate?
Look at a few things in your post.
Lots of bigger and stronger guys are not doing 1 set to failure.
The body grows from the amount of stress that you put on it. Stress can and is often best found through increasing the volume. 25 sets? Ouch!!! Way too much for me. I'm with you that if you haven't stimulated stress by 25 sets you aren't working hard enough.
Look at my DE Lower day.
Box Squats
4-8 sets of 2 with 45 sec rest between, none to near failure, working on speed
Deadlifts
3-8 sets of 1-5 reps working on form and speed. None are done to failure but sometimes I will come within a rep or two. Somedays I will use 370-410 for 6 sets of 1 with 30 sec rest betseen. Other times I will do sets of 3 up to 600+.
Band Ham Curls (part of rehabing my torn hamstring) or Glute Ham Raises
3-4 intense sets of 6-12 reps, 30 sec rest between sets. The hamstrings are never strong enough and simply squatting and deadlifting are NOT going to give my hamstrings the strength that they need to have for a BIG squat or a BIG deadlift. I have to increase the stress on my hamstrings by adding volume to the workout here.
Pull Throughs
3-4 sets of 6-15 reps
Once again, another way to bring up my hamstrings, hips, glutes, and lower back strength. I do these in different rep ranges every week and recently I've been going HEAVY on them to where 6 reps is all I can do. I will be doing a squat for reps with 650+ this next weekend at a contest and I figure that 6-8 reps will be a good target number to get.
Reverse Hypers
3-4 sets of 6-10
Again, bringing up the strength in my lower erectors, glutes, hips, hamstrings, etc... These are also very therapeutic and good for prehab on the lower back.
From here I will do 4-6 sets of heavy ab work, calf work (standing), and some grip work.
B True
lavi said:
I have NO idea how THOSE would work the hamstrings. His back is rounded and is looking to kill his spine someday soon.
Head should be up, back straight or arched, bar should go down a bit below the knees, use HEAVY weight. It stretches the heck out of the hamstrings. One needs to keep the back arched and head up as well as use HEAVY HEAVY weight when doing them. No need to stand on something.
B True
Tweakle
New member
I like Sustons workout, you can never get too simple when it comes to legs IMO.
Tom, I like the low volume each-set-to-failure approach, I'd do 2-3 sets max of squats not because I think anymore would be overkill but because I simply can't physically do anymore work. But people who can, and who gain from it may not get the same benefits from lower volume
Tom, I like the low volume each-set-to-failure approach, I'd do 2-3 sets max of squats not because I think anymore would be overkill but because I simply can't physically do anymore work. But people who can, and who gain from it may not get the same benefits from lower volume
Tom Treutlein
New member
Well, I agree that if it's working for someone, they should stick with it. At the same time, I think anyone can benefit from lower volume work. It's not like everyone is so different that some basic guidelines won't apply. I suppose maybe a few rarities will emerge who have so much durability to all the lifting that they need excess.
B Fold, I see what you're saying man. I like how DC's split works, because it allows me to use a solid all out set to hammer one of my bodyparts. I guess once I stop making gains in either strength or size, I'll switch up to some more volume or something.
Suston, I hear that. Wow, 220 at 5'7 is pretty solid. How much more strength did you wind up with once you dropped to 197 and started training as a powerlifter?
B Fold, I see what you're saying man. I like how DC's split works, because it allows me to use a solid all out set to hammer one of my bodyparts. I guess once I stop making gains in either strength or size, I'll switch up to some more volume or something.
Suston, I hear that. Wow, 220 at 5'7 is pretty solid. How much more strength did you wind up with once you dropped to 197 and started training as a powerlifter?
U
UA_Iron
Guest
my leg routine is exactly the one you are using and it has been working very well for me. I will probably make it more complicated in a couple weeks, just the nature of how my workouts work.
Right now I am following a medium volume approach, and loving it, especially on quads. I just measured them and they taped out a ful 1.5" bigger than before I started the contest diet, so its working.
This is my current quad routine
squats 2 sets
leg press 2 sets
hack squats 2 drop sets
Not only is my size way up, but so is my strength
This is my current quad routine
squats 2 sets
leg press 2 sets
hack squats 2 drop sets
Not only is my size way up, but so is my strength
Tom Treutlein
New member
Damn dude, weren't your legs 29" last time I heard from you? So are they 30-30.5" now? That's some sick size. Gotta hurt to walk.
Either way, nice job!
Either way, nice job!
Tom Treutlein said:
Don't sit and think that the people who train with volume are the "rarities" in strength and size training. They are not.
Tom Treutlein said:
On my back day, which I've started doing since February, I basically do one set of chins, one to three sets of dbell rows, and one or two sets of face pulls. They are all done to failure though. This works for me because my back gets worked on ALL events that I do on Sunday. The log clean works the back a lot on Monday. Wednesday is filled with box squats and deadlifts. One or three sets for back per exercise is enough for me on Thursday because they are getting hit so much on other days. If I did not do the other days...I would need more work on Thursday's for good strength and size development.
I do get some benefits from the low volume work on different days in my gym week...but not all of them. I personally find that gym training is BORING!!!! I mean...it is a barbell, dbell, machine, or band every week for the same type of exercises. Why not just go out on Sunday and flip a 900 pound tire for 75 seconds and get a full body workout. Back (all of it), biceps, forearms, glutes, hips, hams, quads, calves, abs, chest, shoulders, triceps, and cardio...all into 75 seconds of balls to the wall intensity. Better than 20 rep squats
B True
Tom Treutlein
New member
Hey, if I had a 900 lb. tire, and could push it up without getting caught underneath it like a little beetle under an avalanche, then maybe I would. 
Tom Treutlein said:Hey, if I had a 900 lb. tire, and could push it up without getting caught underneath it like a little beetle under an avalanche, then maybe I would.
You can always get a 550...which is a good starter tire for anyone to use. Seriously though...the Strongman Events work near every single muscle in the body. That is why I like them.
B True
Tom Treutlein
New member
Yeah. It sounds like it would be fun, actually. What else would I need to get, how much would it cost, where would I get it, and how would I do it?
I might do it one day. Sounds like a nice break from the gym. Maybe after DC training.
I might do it one day. Sounds like a nice break from the gym. Maybe after DC training.
Tom Treutlein said:Yeah. It sounds like it would be fun, actually. What else would I need to get, how much would it cost, where would I get it, and how would I do it?
I might do it one day. Sounds like a nice break from the gym. Maybe after DC training.
Old tires are free and all you need is you and a tire. Simplicity.
You can look in the phone book and start calling around to tire dealers and construction companies. Someone will know where you can find an old one that they have to pay to be sent off to be destroyed.
B True
MsBeverlyHills
New member
Lord_Suston said:
and lunges
Lord_Suston
New member
Tom Treutlein said:
My stat when I was 220
Squat 405-depth was really questionable
Deadlift-couldn't hold more than 315
Incline bench 225x4
Military seated 185x4
You would think I would lose a lot of strength but I got moe explosive and real strong.
Tom Treutlein
New member
Sorry for the questions Suston, but how did you used to train when you got to 220? Then how did you switch your training? Seems like you went from something more volume oriented to something like Westside. Maybe I'm wrong though.
MsBeverlyHills said:and lunges
I may actually start doing some lunges for long distances this Summer to help with my quad strength for the sled drag.
B True
needsize said:
Awesome brother! What were your tear drops like, right above the knee cap, and what are they at now? Ive had alot of trouble developing mine. Also, do you measure the upper most part of the thigh, I always have. Was measuring my chest the other day also, and I always measure my chest as high as the armpits will allow, not at nipple level, I always find it hard to get a consistant measurement. I have to have someone help me with it multiple times before I get a fairly straight measurement. I finally just measured at 48.5 around my chest again, though my upper chest still seems to be missing. Hard to get a completely accurate measurement. Any suggestions? ThanX brother!!
Last edited:
WalkingBeast said:
I'll have to go measure the tear drops, I dont know what they measure. I do measure quads at the top, thickest part, that way I can get a consistent measurement each time.
I have trouble measuring chest too, thats why I havent done it in years. I tried the other day and it was somewhere between 49-50", but its hard to tell
Lord_Suston
New member
Tom Treutlein said:
I went from thr standard routine of:
Squat 15,12,10,10
Leg press 3x15
and leg ext 3x15
and some calf stuff...
My stuff now is complicated but if yoy break it down it is really not that much. A bunch of warm-ups one 3rm or 5rm, a box squat set of 10,front squat 2sets, GHR 2sets total from6-8sets
MS Beverely-lunges work great too
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