leg training regimen

[shadowhunta]

i had surgery on my foot back in january, which made it impossible to train my legs for about three months. i was in a cast up to my knee on my right leg...

surprisingly, my quads did not suffer all that much, but my glutes and hamstrings went to shite in a hurry.

so, i came up with a training regimen for my legs that has worked rather well:

leg day one (tuesday):

barbell squats- 10 sets

2x15 warmup
2x12 50%
1x10 60%
3x8 75%
1x12 60%
1x15 burnout

leg extension + leg curl (hammer strength; i leg at a time) super set

3 sets to failure

stiff leg deadlift

3 sets to failure

leg day 2 (saturday)

leg extension + leg curl super set

3x15 strictly for warmup

hammer strength squat press

1x15 warmup
1x12 70%
3x12 80%

deadlift

3 sets at 80% to failure

leg extension + leg curl super set

3x12 to failure



of course there is lots of stretching involved before beginning; and the weight percentages are just estimates really. it's been working really well for me and i have been able to recuperate fully between workouts.

any thoughts?

 

[JKurz1]

I like it. my knees are so friggn weak, which is inhibiting my gains. Prob. from so much running as a kid, and now it's the daily cardio. I favor leg ext. first, so I dont have to squat so heavy to get results. Although my legs havent grown much in awhile.....ripped up, but not massive.

 

[shadowhunta]

yeah i hear you. honestly the only reason i don't do leg extensions/curls first on day one is because there are only 2 squat racks in the gym i train in, so i have to grab one before someone elso does (usually to do curls or some bullshit)

 

[Illuminati]

i had surgery on my foot back in january, which made it impossible to train my legs for about three months. i was in a cast up to my knee on my right leg...

surprisingly, my quads did not suffer all that much, but my glutes and hamstrings went to shite in a hurry.

so, i came up with a training regimen for my legs that has worked rather well:

leg day one (tuesday):

barbell squats- 10 sets

2x15 warmup
2x12 50%
1x10 60%
3x8 75%
1x12 60%
1x15 burnout

leg extension + leg curl (hammer strength; i leg at a time) super set

3 sets to failure

stiff leg deadlift

3 sets to failure

leg day 2 (saturday)

leg extension + leg curl super set

3x15 strictly for warmup

hammer strength squat press

1x15 warmup
1x12 70%
3x12 80%

deadlift

3 sets at 80% to failure

leg extension + leg curl super set

3x12 to failure



of course there is lots of stretching involved before beginning; and the weight percentages are just estimates really. it's been working really well for me and i have been able to recuperate fully between workouts.

any thoughts?

how long have you been doing this routine? seems to me that you will burn yourself out if you continue on this workout.

 

[shadowhunta]

how long have you been doing this routine? seems to me that you will burn yourself out if you continue on this workout.

since april. i would think so too just by reading that, but i have continued to get bigger and stronger, so i'm going with it. i don't feel overtrained at all and my knees/back feel great.

 

[Illuminati]

since april. i would think so too just by reading that, but i have continued to get bigger and stronger, so i'm going with it. i don't feel overtrained at all and my knees/back feel great.

as long as you continue to keep making gains, then stick with it.