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Legs/lower body

Anthony1980

Anthony1980

New member
Can someone give me a hand on a good lower body workout? Tomorrow is leg day and im trying to figure out a good routine... greatly appreciated

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I know deadlifts are a good exercise but im not too keen on them. Maybe im just not doing them right but i love squats! Probably my favorite leg exercise.

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This was my leg workout this morning...

Bicycle (10 min...level 10 to pump legs with blood)
Deadlifts...went up to 455 for 5 reps, 6 sets total
Squats...went up to 455 also for 5 reps, again 6 sets total
Leg Press...4 sets of 15, machine only goes up to 400 lbs, whats up with that!
Seated Leg Curls...finisher, but should have opted for lunges instead, pussied out lol.

Try and hit your lower body 2x a week, split up quads & hams, give calves special attention so you don't have the bird leg phenomenon that most top heavy guys at the gym have.

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Weird. I do dead lifts on back day. Dead lifts aren't a leg exercise - if you're bending your legs to the point of making it one, you might as well be doing squats.

Leg day for me the other day:
Leg press 6 sets going up to near max.
Front squat 4 sets going to 70% max concentrating on form.
Leg Extensions 3 sets (point toes forward for stress on vastus intermedius/rectus femoris or point toes up for sress on vastus medialus/vastus lateralus).
Lying Hamstring curl 4 sets.
Seaten Hamstring curl 3 sets.
Standing calf raises 3 sets (be sure to perform the movement slow).
Seated calf raises 3 sets.

A lot of sets but you're doing lots of different muscle groups. Some people split hammys and quads, some people do calves on a diff day. Up to you how you do it.
 
Here's my routine for fear of over training because it has happened already....
Mon chest/tri (3-4 chest exercises, 2-3 tri)
Tues legs
Wed off
Thurs back/bi (3-4 back 2-3 bi)
Fri shoulders (4 shoulder)
Off weekends

***notice bigger muscle groups extra sets***

Abs everyday im there.

Thinking about a good 3 day a week workout (mon, wed, fri) but not sure of i should just say at 4 days. Any suggestions?

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ChadMaestro said:
Weird. I do dead lifts on back day. Dead lifts aren't a leg exercise - if you're bending your legs to the point of making it one, you might as well be doing squats.

Leg day for me the other day:
Leg press 6 sets going up to near max.
Front squat 4 sets going to 70% max concentrating on form.
Leg Extensions 3 sets (point toes forward for stress on vastus intermedius/rectus femoris or point toes up for sress on vastus medialus/vastus lateralus).
Lying Hamstring curl 4 sets.
Seaten Hamstring curl 3 sets.
Standing calf raises 3 sets (be sure to perform the movement slow).
Seated calf raises 3 sets.

A lot of sets but you're doing lots of different muscle groups. Some people split hammys and quads, some people do calves on a diff day. Up to you how you do it.
Click to expand...

Deadlifts are primarily quads/glutes. Posterior chain/traps are secondarys. If you feel it in your back a alot you're most likely going to end up fucking your self up. ? How to Deadlift the Proper Way ? Without Wrecking Your Back - YouTube
 
So ive been told 2 different things.... 1) you only need one day a week for legs 2) you need 2 days a week. My routine only has one. Not sure now.

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ChadMaestro said:
Weird. I do dead lifts on back day. Dead lifts aren't a leg exercise - if you're bending your legs to the point of making it one, you might as well be doing squats.

Leg day for me the other day:
Leg press 6 sets going up to near max.
Front squat 4 sets going to 70% max concentrating on form.
Leg Extensions 3 sets (point toes forward for stress on vastus intermedius/rectus femoris or point toes up for sress on vastus medialus/vastus lateralus).
Lying Hamstring curl 4 sets.
Seaten Hamstring curl 3 sets.
Standing calf raises 3 sets (be sure to perform the movement slow).
Seated calf raises 3 sets.

A lot of sets but you're doing lots of different muscle groups. Some people split hammys and quads, some people do calves on a diff day. Up to you how you do it.
Click to expand...

What is the first muscle group that is incorporated in dedz...think about it...hmmmmmm, thats what I thought. It is a compound movement where the explosive out of the hole move is all quads and glutes bro...back is secondary.

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^ I disagree.. They are as bad as you make them.. Dont lock out and have limited rom with lowish weight and Knees should be fine...
 
I stick to squats, curls (seated or laying), and calves mostly. Didnt see much for extensions because you're working that area, along with others, when doing squats.

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Anthony1980 said:
Here's my routine for fear of over training because it has happened already....
Mon chest/tri (3-4 chest exercises, 2-3 tri)
Tues legs
Wed off
Thurs back/bi (3-4 back 2-3 bi)
Fri shoulders (4 shoulder)
Off weekends

***notice bigger muscle groups extra sets***

Abs everyday im there.

Thinking about a good 3 day a week workout (mon, wed, fri) but not sure of i should just say at 4 days. Any suggestions?

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

I have to be strict with myself to stay out of the gym on off days, but if you want a 3 day a week challenge for 12 weeks try the 5x5's. I'm running a blog now (skip to the second page if you check it out, it took me a while to settle on the approach). This is my third week, and with the weights still light, I feel fuller and psyched to see it through.
 
What i'm doing right now:
Bike or Stair Climber warm up 10-20 min
2 w.u. sets squats w/ bar
5 working sets squats
1 w.u. set leg press w/ couple plates
3 working sets leg press close stance
3 working sets leg press open stance
1 w.u. set leg extensions
3 working sets leg extensions
if i'm feeling good...
1 w.u. set reverse lunges
4 working sets reverse lunges w/ db's or bb
 
Working legs 2x a week over the last 5 weeks has worked a treat for me. First day big heavy compound n second day more isolated

"obsessed is what the lazy call the motivated"
 
muscleaddiction said:
What is the first muscle group that is incorporated in dedz...think about it...hmmmmmm, thats what I thought. It is a compound movement where the explosive out of the hole move is all quads and glutes bro...back is secondary.

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Click to expand...

Evan Tipps said:
Deadlifts are primarily quads/glutes. Posterior chain/traps are secondarys. If you feel it in your back a alot you're most likely going to end up fucking your self up. ? How to Deadlift the Proper Way ? Without Wrecking Your Back - YouTube
Click to expand...

Legs are the first set of muscles activated, but your legs are bent so shallow at the bottom that there's not nearly enough stimulus compared to squats or leg press. It's more for lower back thickness and glutes. At the top you should be squeezing your shoulders back and maintaining the glute squeeze.

It's more for your entire body, I wouldn't do it on leg day, though.
 
Please stop giving out bad advice its primarily legs works posterior chain/traps some. Your'e not supposed to roll your shoulders back or static holds at top watch the video.
 
U guys are making it too difficult! Squats, leg presses, lunges, stiff leg deads...that should make up the bulk of it. Extensions and curls can be thrown in at the end.

And in terms of lower body there is nothing wrong with doing deads but I must respectfully disagree with evan. Deads are primarily a back exercise. Even if done with a power stance and with correct form. U do get initial engagement of the quads but a bulk of the movement is the hams, glutes, and errectors. Not to mention the engagement of traps and upper back to stabilize and hold the weight.

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Have u ever done deadlifts and had your quads be more sore than your back? Not gonna happen.

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Its supposed to be primary lower body.. Whats the point in lifting so heavy that you don't feel it in the right places?
 
Evan Tipps said:
Its supposed to be primary lower body.. Whats the point in lifting so heavy that you don't feel it in the right places?
Click to expand...

I dont agree that its primarily lower body. I agree that its primarily back, including upper and lower back. Yes u do also get glute/ham stimulation as well and u should feel it in all of those places. If not, something is wrong. If u just feel it in the ass then u are going through an awful lot of trouble for a glute exercise.

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Well its my favorite exercise.. So I don't mind going through the trouble ;)
 
I just started doing them. I think i like them. Did them on back day other back exercises... t bar row, reverse pull downs and upright rows.

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