Leg Day

[localgirl]

For the past few months I have been training legs 2x a week, splitting it as follows ;
THURSDAY
Calf Raises
Ham. Curls
Extentions
Leg Press

SUNDAY
Smith Squats
Seated Calf Raises
Stiff Leg Deadlifts
Walking Lunges

We have decided to train Legs 1x per week- ( calves will remain 2x a week, they are a stubborn muscle).

How does this look for a Full Leg Day ( I pulled it off the internet)
Week 1 Week 2
Squats Supersets- Squats &
Deadlifts Leg Press
Straight Leg Deadlifts Straight Leg Dreadlifts &
Leg Curl Leg Curl
Standing Calf Raises
Seated Calf Raises

Please critique & also PLEASE post any workouts that have worked well for you-
I am trying to build more muscle glute wise, so I am going to keep the weight heavy & the reps low.

I also do sprint intervals 1lap walk-1lap full out sprint on an incline for 30 min. or the step climber.

lg

 

[Tatyana]

I think the workout cut and pasted a bit skew whiff so it isn't that easy to follow.

Would you mind typing it out?

 

[ironwings]

lg - type out the workout for us.

Also - I have been working glutes for the past 5 weeks with great results - check out my leg/glute workouts in my journal. Particularly the step ups, smith glute raises, frog kicks, sumo squats on 2 benches, smith deadlifts, smith leg press. These were the new ones I added that made a HUGE difference (some of these I created myself!). I might even have to sneak in a few workouts like this on my two weeks off ;-) I can give you more instruction on these if your interested in them. My eyes are shutting now so off to bed I go -

Oh, one more thing. If you are trying to put on muscle glute wise you might consider adding a couple 45 minute steady state cardio sessions - treadmill at incline 12 -15 (depending on your treadmill) - medium speed (3.4 - 3.6 as an example).

Arc trainers are also fantastic for this - if you have one available to you program it so that your weight is the highest it will go (usually 400lbs), raise the resistance as high as it will go (typically 100) and the step height the highest it will go (typically 10). Oh, you'll love it!

 

[Rage-Of-Sparta]

why are your calfs stubborn?
do you constantly stretch them?
this will help significantly in loosening up the fascia that
surrounds your calf muscle
giving it more room to grow
sorry if i'm not allowed in this section
like its the ladies room or somfin

 

[*ebony*]

hey Sparta..lol, of course your welcome here, lol@ ladies room.

LG i usually do this on leg days, but i change it up alot...

Dumbbell Squats/lunges - 3 sets of 10

Leg Extensions - 3 sets of 15

Leg Press - 3 sets of 15

Hamstring Curls - 3 sets of 15

Dumbbell Calf Raises - 3 sets of 25

Seated Calf Raises - 3 sets of 15

sometimes i do deadlifts on leg days instead of on back day

 

[bw1]

For the past few months I have been training legs 2x a week, splitting it as follows ;
THURSDAY
Calf Raises
Ham. Curls
Extentions
Leg Press

SUNDAY
Smith Squats
Seated Calf Raises
Stiff Leg Deadlifts
Walking Lunges

We have decided to train Legs 1x per week- ( calves will remain 2x a week, they are a stubborn muscle).

How does this look for a Full Leg Day ( I pulled it off the internet)
Week 1 Week 2
Squats Supersets- Squats &
Deadlifts Leg Press
Straight Leg Deadlifts Straight Leg Dreadlifts &
Leg Curl Leg Curl
Standing Calf Raises
Seated Calf Raises

Please critique & also PLEASE post any workouts that have worked well for you-
I am trying to build more muscle glute wise, so I am going to keep the weight heavy & the reps low.
I also do sprint intervals 1lap walk-1lap full out sprint on an incline for 30 min. or the step climber.

lg

Nothing fancy needed. Nothing builds like good ol free bar squats. Heavy and deep. You should be breathing like a frieght train after each set.

 

[Tatyana]

I have to agree, deep squats, taking your knees deep to your chest on leg press does wonders.

I also am starting to see the wisdom of extreme fascia stretching.

Yoga is great for stretching out glutes.

Lads, of course you are welcome.

 

[localgirl]

EDIT***

WEEK 1-
Squats
Deadlifts
Straight Leg Deadlifts
Leg Curls
Extentions
Seated & Standing Calf Raises

Week 2- Supersets of:
Squats & Leg Press
Straight Leg Deadlifts & Leg Curls

Thanks Everyone for your input

I would like to know the sets and reps you are doing as well,however, I would say that doing deads and SLDLs on the same day is a bit too much.

Both will hit your glutes and hammies.

 

[Tatyana]

ooooooooooooooooops, hit the wrong buttons.

Sorry hun, I just edited your post when responding to it.

 

[localgirl]

LMAO. I was doing the same as well- Caught that everyone was spelt wrong! ahaha
Looove mondays!

* I read what you wrote, I agree that it seemed a bit extreme, you think that its too many compound movements?
What do you do for legs Tat?

Oh, & the sets will be from 3-4 ( 1 warm up) VERY low reps, 4-5 range...

Rage- my claves are very stubborn,actually one of the harder muscles for me to get good growth in. I do stretch them a bit, perhaps I need to do it a lot more.

Iron- I will check your journal, the moves you decribe sound pretty Crazzzzyy! Im totally interested in learning more.

 

[ironwings]

I have found through experimentation that I get better results if I chose either SLDL or Romans and stick with it for a period of time, then my next series I switch it out. I've done all kinds of combos but see best results from one or the other. You might too If you want to work your hams/glutes that much (I do) I would add a different movement such as a step up. I like these best with a bar on my back as it helps my form but you can also simply hold 2 dumbbells and step up onto a flat bench with one leg (the other leg never touches the step). OR****try adding a lighter move like frog kicks or glute raises. You feel a little sissy at first but omg - I have seen the best results from simply adding a few of these in my routine. You aren't overtaxing your muscles with these but giving them that final burn.

 

[localgirl]

ironwing, Ill give the step ups a whirl next leg day. I was also watching kim klein train legs (in the trenches) on muscular development, she supersets duck squats & a smith machine back lunge.
I googled the frog kicks- they look like they require a crazy ammount of balance!