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Leg workout

Anthony1980

Anthony1980

New member
Well i did my leg workout.... can i get some input?

Squats warm up 1 set/10 reps 95lbs
4 set/8 reps 160lbs
Leg press 1 set 8 reps 90lbs
3 set 8 reps 230lbs
Leg curls 3 sets 8 reps 80 lbs
Leg extension 1set 6 reps 90lbs
3 sets 6 reps 75lbs
Standing calf raise 3 sets 8 reps 110lbs
Seated calf raise 3 sets 8 reps 100lbs

Legs started giving in towards the end but i pushed as hard as i could! No quit!!!

Sent from my DROID X2 using EliteFitness
 
Hey bro, let me suggest something. I am trying it for the first time ever myself and its unreal.

5x20's


1) Squats: put 135 on the bar (bar + 45 plate each side) Squat it 20 times. rest 3 minutes. do this for 5 sets of 20 reps. Even if you cant get 20 on any set do each set to failure.

2) Stiff leg deadlift: Youtube it. Learn it. Be carefull here. Start lighter than you think you need to. These will blast the shit out of your hams, glutes and lower back. learn correct form and be careful. Start with a bar and a 10 lb plate each side the first week (no joke) 5 sets of 20.


^^^^ you do this and your legs will be so fucking pumped you wont be able to walk. Let alone walk at all for the next few days. Feed you muscles and your legs will grow big off this.
once you can get 5x20 then start adding 10 lb each week. When you get 5x20 again add another 10.

I wish I had started doing this years ago. My legs are blowing up and my knees are happy with the lighter weights. (im actually doing this for every movement.)
 
Burnthiscorpse said:
Hey bro, let me suggest something. I am trying it for the first time ever myself and its unreal.

5x20's


1) Squats: put 135 on the bar (bar + 45 plate each side) Squat it 20 times. rest 3 minutes. do this for 5 sets of 20 reps. Even if you cant get 20 on any set do each set to failure.

2) Stiff leg deadlift: Youtube it. Learn it. Be carefull here. Start lighter than you think you need to. These will blast the shit out of your hams, glutes and lower back. learn correct form and be careful. Start with a bar and a 10 lb plate each side the first week (no joke) 5 sets of 20.


^^^^ you do this and your legs will be so fucking pumped you wont be able to walk. Let alone walk at all for the next few days. Feed you muscles and your legs will grow big off this.
once you can get 5x20 then start adding 10 lb each week. When you get 5x20 again add another 10.

I wish I had started doing this years ago. My legs are blowing up and my knees are happy with the lighter weights. (im actually doing this for every movement.)
Click to expand...

Listen too burn. These are the two best exercises for your legs. Period. Remember on the squats to go ass to calves. If u can't go that deep with the weight u are using, drop it and use a weight u can. I promise u will benefit fore from deep shoulder width squats than anything.

Burn made another good point about the higher reps. Your legs are built be be strong but also endure a lot. This means that to stimulate growth u need to lift considerable weight but also for a good many reps. Far too many people make the mistake of doing too few reps on squats. I hardly ever drop below 12-15 reps and if I do I immediately do a drop set to finish them off. I know what he outlined is simple but it will surely work. Go kill it!

Sent from my SCH-I500 using EliteFitness
 
jcmbbfuture said:
Listen too burn. These are the two best exercises for your legs. Period. Remember on the squats to go ass to calves. If u can't go that deep with the weight u are using, drop it and use a weight u can. I promise u will benefit fore from deep shoulder width squats than anything.

Burn made another good point about the higher reps. Your legs are built be be strong but also endure a lot. This means that to stimulate growth u need to lift considerable weight but also for a good many reps. Far too many people make the mistake of doing too few reps on squats. I hardly ever drop below 12-15 reps and if I do I immediately do a drop set to finish them off. I know what he outlined is simple but it will surely work. Go kill it!

Sent from my SCH-I500 using EliteFitness
Click to expand...

Your one of the people that inspired me to try this to begin with. Reading your log where you did something similar for a week. Also watching Kai Greene "a day in the life" (you tube it bro...inspirational)

I'm doing 5x20 on everything now not just legs. Its brutal. But its working. starting week 4 today. I cant go ass to calves because I have a torn ACL. But to the OP if you can go that low, do it. But at the very very minimum, go parallel. Make sure your squat for is spot on. I see too many guys doing fucked up squats out there. Youtube is full of videos for squat technique.

Another piece of philosophy....(copy and paste)

Ever notice that you FEEL the muscle better on your warm up sets than you do on your "working sets"? Isn't it so true that the lighter weights often burn way more than the heavy ones? Why do you think that is?

Well, one of the main reasons is that you're not focusing all your attention on stabilizing a weight and barely moving it from point A to point B, likely using every muscle in the general vicinity to get it to move and the range is WAY smaller than it was with the lighter weight.

The PROBLEM here is that the TENSION has SHIFTED everywhere BUT the working muscle!

Your body adapts and starts using anything it can to keep itself safe. You can continue lifting heavy weights, all day long, but without optimal muscle tension, don't expect to see any improvement in your skinny arms and legs! If you can't "feel" your muscles then you won't be able to exhaust them enough to illicit the hormonal, metabolic and nervous system response for muscle growth.
 
Some great tips I'm going to try higher reps next leg day for sure I usually do 8-10. This sounds awesome
 
Burnthiscorpse said:
Your one of the people that inspired me to try this to begin with. Reading your log where you did something similar for a week. Also watching Kai Greene "a day in the life" (you tube it bro...inspirational)

I'm doing 5x20 on everything now not just legs. Its brutal. But its working. starting week 4 today. I cant go ass to calves because I have a torn ACL. But to the OP if you can go that low, do it. But at the very very minimum, go parallel. Make sure your squat for is spot on. I see too many guys doing fucked up squats out there. Youtube is full of videos for squat technique.

Another piece of philosophy....(copy and paste)

Ever notice that you FEEL the muscle better on your warm up sets than you do on your "working sets"? Isn't it so true that the lighter weights often burn way more than the heavy ones? Why do you think that is?

Well, one of the main reasons is that you're not focusing all your attention on stabilizing a weight and barely moving it from point A to point B, likely using every muscle in the general vicinity to get it to move and the range is WAY smaller than it was with the lighter weight.

The PROBLEM here is that the TENSION has SHIFTED everywhere BUT the working muscle!

Your body adapts and starts using anything it can to keep itself safe. You can continue lifting heavy weights, all day long, but without optimal muscle tension, don't expect to see any improvement in your skinny arms and legs! If you can't "feel" your muscles then you won't be able to exhaust them enough to illicit the hormonal, metabolic and nervous system response for muscle growth.
Click to expand...

FANTASTIC advice - even for us lil Physique gals! I couldn't get my Quad sweep to save me until I dropped some pounds on the bar and did 20-25 reps..... actually didn't believe it would do a darn thing for me outside of maybe cranking up my endurance and making me want to puke...LOL....BUT - has worked amazingly compared to the old way of higher weight and 8-12rep range..........
 
Forgot to mention. I did light cardio right after. Treadmill set on 3 for 10 minutes. Like a cool down type thing.

Sent from my DROID X2 using EliteFitness
 
Burnthiscorpse said:
Your one of the people that inspired me to try this to begin with. Reading your log where you did something similar for a week. Also watching Kai Greene "a day in the life" (you tube it bro...inspirational)

I'm doing 5x20 on everything now not just legs. Its brutal. But its working. starting week 4 today. I cant go ass to calves because I have a torn ACL. But to the OP if you can go that low, do it. But at the very very minimum, go parallel. Make sure your squat for is spot on. I see too many guys doing fucked up squats out there. Youtube is full of videos for squat technique.

Another piece of philosophy....(copy and paste)

Ever notice that you FEEL the muscle better on your warm up sets than you do on your "working sets"? Isn't it so true that the lighter weights often burn way more than the heavy ones? Why do you think that is?

Well, one of the main reasons is that you're not focusing all your attention on stabilizing a weight and barely moving it from point A to point B, likely using every muscle in the general vicinity to get it to move and the range is WAY smaller than it was with the lighter weight.

The PROBLEM here is that the TENSION has SHIFTED everywhere BUT the working muscle!

Your body adapts and starts using anything it can to keep itself safe. You can continue lifting heavy weights, all day long, but without optimal muscle tension, don't expect to see any improvement in your skinny arms and legs! If you can't "feel" your muscles then you won't be able to exhaust them enough to illicit the hormonal, metabolic and nervous system response for muscle growth.
Click to expand...

Thanks burn! I am glad I could be of some inspiration. Lol. U are one of the guys I respect the most on here so its cool to hear that. I am glad to hear that type of workout is working for u! I know with your injuries u have to be very selective, and I am glad u found something that works!

To the op..burn is exactly right. If u can't feel the muscle burn and work, u are not stimulating it to the full capacity. If at any point in time u can't feel the muscle working, back off the weight!

Sent from my SCH-I500 using EliteFitness
 
jcmbbfuture said:
Thanks burn! I am glad I could be of some inspiration. Lol. U are one of the guys I respect the most on here so its cool to hear that. I am glad to hear that type of workout is working for u! I know with your injuries u have to be very selective, and I am glad u found something that works!

To the op..burn is exactly right. If u can't feel the muscle burn and work, u are not stimulating it to the full capacity. If at any point in time u can't feel the muscle working, back off the weight!

Sent from my SCH-I500 using EliteFitness
Click to expand...

OP, go light bro. If your squatting 160 for 8 then maybe you need to try 100 first instead of 135. Your first set or two may not even be super difficult but trust me you will feel it. Make sure to rest 3 min so you recover and give time for your quads to fill up with blood.

JCM, thanks for the kind words bro. I did my first back workout tonight with 5x20 deads kicking it off. Talk about taxing.
 
See this is why i joined this forum. Very helpful. I appreciate eveeything. And i weigh all my options, try different ideas from you guys and see what works for me.

Sent from my DROID X2 using EliteFitness
 
Anthony1980 said:
See this is why i joined this forum. Very helpful. I appreciate eveeything. And i weigh all my options, try different ideas from you guys and see what works for me.

Sent from my DROID X2 using EliteFitness
Click to expand...

You can apply this to chest, deads, anything.... Just lighten the weight up so you can do your first set of 20 starting to really fatigue at the end. 2nd set you should really start to burn and fatigue a out rep 10. Power through. At this point....especially being new...I'd do a third set and call it good for that exercise. You don't want to overdo 5x20 at first cause you'll be sore for a week or more.
 
Anthony1980 said:
Is this 5x20 thing used more for size, strength, cutting.....?

Sent from my DROID X2 using EliteFitness
Click to expand...

Size bro. It also is some serious tax on the cns so it will help burn fat. A lot of pros do higher reps and don't lift as heavy as you would imagine. But some also move seriously ridiculous iron too.
 
Thats what im looking for. Something that's going build some and get rid of some fat.

Sent from my DROID X2 using EliteFitness
 
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