legs

[muscledog]

Need help here. I do free weight squats (the right way) and yet i dont feel it in my legs after a day or so. Should i squat twice a week?

 

[spatts]

Where do you feel it, and how low do you go? Are you gaining size and/or strength?

 

[louden_swain]

What kind of stance do you use?

 

[Lord_Suston]

it would be easier to tell if you give us the details, whether you go past parallel, go to failure ect....

 

[muscledog]

I go little past parelle and or parelle. I go to as much failure as one can do on squats. It just seems to me that that definitely wont be enough leg workout for a whole week.

 

[the People's Champ]

how many sets? reps? weight?

 

[muscledog]

right now I got 225lb for reps of 4 to 6...do 3 to 5 sets. I know weak legs but im working on it.

 

[the People's Champ]

add more reps with same weight, or add more weight with said reps(4-6). how far do you go down in your squat? parallel? atf? what else do you do for legs? lunges? front squats?

 

[louden_swain]

So, your muscles are sore after two days? This might be DOM. I would be sure to at least give your legs 5 days of rest before you train them again. You might want to consider increasing your reps. For example your routine might look like:

Squats - 6 sets

135lbs x 15, 155lbs x 12, 185lbs x 10, 205lbs x 8, 225lbs x 6, 225lbs x 5

Also, you can throw in some wide stance leg presses for 3 sets

Leg Presses - 3 x 10-15
Leg Extensions - 3 x 10-15
Lying Leg Curls - 3 x 10-15

Remember, the legs are very large muscles compared to the upper body. I firmly believe that high volume training is necessary to stimulate all of the muscle fibers. After a routine like this. . . your legs will be blitzed. This method has work for me. On leg day, I only perform 5 or 6 total exercises. . .then I'm out. Good luck!

 

[Lord_Suston]

if you want to get sore

Then try 20 rep squatts and breathing squats....
Example
set 1 135 x 20
set 2 155 x 12 (no matter how long it takes as long as you do not rerack the weight)
set 3 185 x 10 and then do some extension and other crap...

This may sound like a brutal routine but you need to fatigue your legs and it sounds to me you are too use to doing low reps....Just try it once ass to the floor...

 

[muscledog]

tell me what you think.
Do a set of 20 reps and work my way down till im doing 8 reps. THen do a couple sets of leg etx and curls

 

[louden_swain]

Good Idea!!