LEGS - Pushed for Time

[JKurz1]

I'm going to be really pushed today with my schedule...wondering if anyone can hit a solid leg routine in 30 minutes....maybe just a quad rotuine....something like single leg press, front squats and extentions?

 

[Dieharder]

squats and sldl should do is, 2-3 sets apiece

 

[d3track]

front squats

drop sets on the leg press

extensions

 

[Dieharder]

dont mean ot hijack, but why the fuck does anyone do extensions?, this might be the most pointless exercise of all time, not to mention the intense stress it puts on your knees

 

[JKurz1]

pointless? Nah....hard on the knees? Only with icorrect form or excessive weight........

 

[Lord_Suston]

3 20reps sets of ATF squats
2x20rep hack or front squats
Total time 15minutes +5minutes for puking

 

[JKurz1]

lol...prob. take me 1/2 hour to do 3 sets of 20 reps squats.....

 

[BodybuildingUniverse]

2 tough sets of 20 rep squats where 21 would be very difficult and go home

 

[biogeared]

just shortin up your rest time. squats and/ or front squats, and some sldl.

leg x's are not a waste as is stated, however, I would not structure a leg routine around em. nonetheless they are worthwhile.

 

[Debaser]

Leg extensions are always hard on the knees, because the knees are not meant for snappy joint movements under serious load. It doesn't really matter what your form is. Even if they weren't hard on your knees, I see no point in doing them because they'll never come close to the efficacy of squats anyway.

Although I disagree with the whole concept of a "leg day," (makes me think of FLEX magazine "pro" routines), I would do something like:

3 x 5 sets of squats (below parallel, high bar oly style squats)
2 x 5 Romanian deadlifts
2 x 5 Calf raises

Those are work sets by the way, I'd do 2-4 warm-up sets depending on how much weight you're moving.

What I just listed will smoke the entire lower body musculature, no need for any extra movements.

 

[BodybuildingUniverse]

Leg day has always been the quickest workout for me. Get in/puke/get out. Gotta love it...

 

[guldukat]

Although I disagree with the whole concept of a "leg day," (makes me think of FLEX magazine "pro" routines), I would do something like:

3 x 5 sets of squats (below parallel, high bar oly style squats)
2 x 5 Romanian deadlifts
2 x 5 Calf raises

Those are work sets by the way, I'd do 2-4 warm-up sets depending on how much weight you're moving.

What I just listed will smoke the entire lower body musculature, no need for any extra movements.

Agreed.

The only matter in which I'd differ is I tend to favor somewhat higher reps for calf raises, like 8-10 minimum.

In my observation, it's rare to find someone who does quality, full-range reps with any calf exercise...ordinarily, I just see people load up a machine and bounce their way through a set of hideous half or quarter-reps, regardless of the weight involved. Not surprisingly their calves always SUCK, too.

I've also found that, even given someone who actually knows how to work calves properly, once the weight approaches a certain point (~6 RM) ROM suffers. My training partner is such a person...once he's working with something much over his 10 rep max, it's half-rep city after about the fifth or sixth rep.

Though I think TUT's given too much importance in the grand scheme of things, it does have its place; otherwise, we could all consistently gain from 1-2 RM lifts. The range is so short on calves, I think the most effective way to put them under greater tension is to up the reps. Slowing the negatives down is only useful to a point (it turns into a series of statics if too slow), and too slow a concentric and you run into the ROM problems again.

KIM, however, this is coming from someone who won't count a rep of calf raises if he is not almost on his tip-toes at the top