Leg Workout

[Blaithin]

I just can't seem to get my mind around my leg workout. At least I think it's a mind thing. It's a workout given to us by our trainer and I'm sure it's a great workout but I feel overwhelmed by it. I would ask him about it but he has sustained a very serious injury and is out of commission for now and may be for a long while. The last thing I want to do is call him at home at this time.

I'm sure he gave this to us because my legs are what needs the most improvement. My legs are lagging behind the rest of my body and carry the most of my body fat. I was at 20% 4 wks. ago. I know I don't push as hard on legs as I do the rest of my body. They feel weak compared to the rest and my squat form just sucks. Husband had me go back to the beginning with hardly any weight to get this under control. My form still sucks. I feel out of control when I sit back so I tend to lean forward and lift the bar with by back. My legs are really frustrating me.

Here's the workout (we've been doing this for around 10 wks.):

5 sets squats- pyramid 8-12 reps.
4 sets legs presses- pyramid 8-12 reps.
2 sets hack squats- 8 reps.
2 sets leg extensions- 12 reps.
4 sets lying leg curls- pyramid 8-12
3 sets stiff leg dead lifts- 12 reps
4 sets lunges- 10 reps each leg

This really overwhelms me and I have to admit for the last month, since our trainer's injury, I've cut out the stiff dead lifts and half of the lunges (sometimes all of the lunges) to make it more manageable. We need to change this workout anyway since it has been so long but I don't want to bother the trainer for a new one. I'm really concerned for him and do not want to bother him.

Any suggestions for a new leg work out that I can handle better yet still be in the same spirit that our trainer intended? My husband will be doing it also. He has the same goals but has a very well developed, nice looking legs. he carries his fat fromt he waist up. Nothing bothers him. He's an animal! We are doing no cardio, eating a 50, 30, 20 diet and trying to increase LBM while reducing fat. I started this program fat/thin from doing too much cardio and not getting enough calories.

I hope our trainer recovers quickly especially for him but for us also. We're feeling adrift!

Thanks!
Blaithin

 

[Puddles]

I'd drop the hack squats since you're already doing squats and leg presses and add in one more set of leg extensions. The rest of it looks good and very similar to what I do except I don't do dead lifts. IMO if you were overwhelmed I'd drop the dead lifts or maybe do them on another day. You can try taking a 10-15 minute rest before doing the final lunges if you want to keep them in there.

I don't see any calf work...are you doing calves on another day?

Leg day is always the toughest day for me but it's my favorite bodypart to train. Maybe because it's my strongest. Most of the time I get very nautious and feel like crap half way through it, but about half an hour after I'm done I feel wonderful.

Keep the weight light on the squats until you get your form down right. Even if it takes months, just work on perfecting your form...you'll still benefit from the exercise even if the weight is light.

Good luck!

 

[Raina]

Leg days always are a killer. It's exhausting to fatigue such huge muscle groups. If you feel like you need a break partway through your workout, take a break like Puddles suggested. For me, that's when I train abs. It's a nice rest for my legs.

 

[Katry]

The same workout for 10 weeks? I think that calls for a change, whatever the goal is (mass, shape, strength).

As Mrs PuddlesFL said, I'd drop hack, too. In addition, if you've got the heart and feel that your legs can survive it, why not drop stiff-legged deadlifts as well? They're supposed to hit your butt and upper hamstrings, aren't they? Lunges do the work very well IMHO. And where are the calves, indeed?

How do you perform those pyramids? Do you add weight, when you do fewer reps? Pyramid can also be done with straight sets of, say, ten reps but weight can still be added. Depends on your strength and what weight you started with. This is only a suggestion, but it would bring some "winds of change" to your workout.

I've grown to love my leg workouts. I strive for strength, that's why I may not be the best advisor to those who want to get more muscles and/or shape. So, take my words with a healthy portion of doubt.

 

[Daisy_Girl]

You already got some great advice, so I'll just add my thoughts on top of the other ladies.

Many of those exercises are redundant. You could do all those exercises, but split them up into 2 different workouts. That way, you are doing a different workout more often. Less boredom, more challenge. After ALL those exercises, you can't possibly be maximizing each lift. Your body and mind is exhausted!

You lift legs 1x a week - correct?

One week do:
5 sets squats- pyramid 8-12 reps.
3 sets hack squats- 8 reps.
5 sets lunges- 10 reps each leg
3 sets lying leg curls- pyramid 8-12
*Add something for calves here*

Next week do:
5 sets squats- pyramid 8-12 reps.
3 sets legs presses- pyramid 8-12 reps.
4 sets lunges- 10 reps each leg
3 sets leg extensions- 12 reps
3 sets stiff leg dead lifts- 12 reps
*Add something for calves here*

Or something like that. This way, you are doing the exercises, but they are broken down differently. I put Squats on both days because they are great and they are your weak spot. Practice makes perfect. Also, lunges are SO great - I kept them on both days too.

Thoughts from you or the other ladies?

 

[MsBeverlyHills]

back squats 4 x 8-10
front squats 5x5
lunges 2x20
SLDLs 3x 8-10

I would bag ALL the machine lifts...use free weights only-- youll get better results & wont burn out

 

[Daisy_Girl]

back squats 4 x 8-10
front squats 5x5
lunges 2x20
SLDLs 3x 8-10

I would bag ALL the machine lifts...use free weights only-- youll get better results & wont burn out

I totally agree with you MsBH - I don't do any machine work either. Love using my whole body when doing legs - so multipurpose! lol

Should have mentioned this above - I didn't change any of her exercises simply because she is without her trainer right now. I'd rather not throw a bunch of new stuff at her without someone to help teach it to her.

 

[Blaithin]

Wow! Lots of great ideas! Thank you soooo much!

Never fear! We are doing calves. We just do them on back day. and we do the pyramids by adding enough weight to be able to do the correct amount of reps with the appropriate effort. And Daisy you are correct that we do legs 1x/wk.

I like the idea of eliminating some of the machine work as I agree it does seem redundant. And the comment about not being at my best toward the end of this workout is correct. And I am very bored with it after 10 weeks.

I'm going to show this to my husband and see what he would like to do first. I can see us picking one and then changing to the other after around 6 weeks to see which routine works best for me/us.

BTW is a back squat a regular squat or something different? I do understand what a front squat is although I've never done them.

MrsPuddles and Raina isn't it funny that it never occurred to me to take rest in there! LOL! Sometimes you just can't see the forest for the trees you know.

Darn it though! I was hoping someone here might take pity on me and tell me, "It's all right honey, you don't have to do those pesky squats." Oh well, no such luck! I should have known you all would tell me like it really is. You all are great!

Blaithin

 

[JKurz1]

SQUATS 5X5
HACK 3 SETS - 12,10,8
LEG PRESS - 12,10,8
STR8 DEADS - 3X8-10
LEG CURL - 3X8-10

 

[Blaithin]

Thanks JKurz! That looks like a good one too. I really appreciate you posting it.

I noticed you are in Ohio. We are too!

Blaithin