No Legs

[JKurz1]

For one reason or another I haven't done legs in months, mainly due to the pain I suffer n my knees which is much better now....so today I'll do delts and legs.....could you Please assist me on a leg rotuine where I can develop my legs at a nice pace......this adequate

5x5 squats with whatever I can handle....115,135, increasoing 2x a week
3 sets hack,press,ext,and curL?

 

[Tatyana]

If you are going lighter, then go higher reps.

Doing sets of 5 with 115 lb is not going to do a huge amount to build up the strength and stability you need in your tendons and ligaments.

Try 4 sets of 15-20 reps on 115 lb

Same with the other exercises

 

[JKurz1]

If you are going lighter, then go higher reps.

Doing sets of 5 with 115 lb is not going to do a huge amount to build up the strength and stability you need in your tendons and ligaments.

Try 4 sets of 15-20 reps on 115 lb

Same with the other exercises

I want and need the mass bro, I just used 15 as an example as #1 I'm not sure what my knees can handle and #2 I want form to be solid.....Say 135 today then maybe wednesday Ill go 145, then 155 etc......so I want the mass and thought that for this exercise i would be best to keep the range between 5-7 right??? My legs are twigs, from bed rest, rehab, etc...so wouldnt you think any amount of weight with good form is going to help me build mass...of course, it's light for you, but it's got to be releative....

 

[Tatyana]

I completely ruptured my achilles last September and I was in a cast for four months and on crutches for 6.

I get where you are coming from.

Muscle will come back A LOT faster than the ligaments and tendons.

If you are having a psychological thing that high reps are for girls and pansies, I ask you one thing, have you ever tried?

This is the general rule of thumb

Low reps 1-5 = best for strength, minimal hypertrophy (muscle growth)

Mid range reps 6 -10/12 = best for hypertrophy

High reps = induces more mitochondria and capillary growth in the muscle, lays the foundation for further growth later

If you stay with the same training all the time, your body adapts, and you are not going to make any progress.

I have been doing some serious periodisation (changing rep ranges week to week) and the gains I have made in the last two months since I have been doing this are freaking me out a bit to be honest.

It includes doing things like sets of 20 reps of squats.


If you are just coming back from bed rest, heavy weights with low reps is really not a good idea unless you want to do your self an injury again.

Seriously, leave your ego at the door, recover and get your legs to grow again.

 

[xrsist]

If you are just coming back from bed rest, heavy weights with low reps is really not a good idea unless you want to do your self an injury again.

Seriously, leave your ego at the door, recover and get your legs to grow again.

agreed

 

[JKurz1]

No bro...I appreciate your response...hell no high reps arent for pussies...ever tried 00 rep squats...it'll buryall of us...here's what I was thinking....squats on the 5-6 rep rang, good form, mod. weight (for me) then higher rep andsuperset for the others...I am going to hit delts too for the first month, then have a leg day on their own when I am back to full strength...


thoughts:?



Squats
x5-7
x5-7
x5-7
x5-7
x5-7

Killer Leg Press
1 set with 4 plates each side OUCH!

hammer press
x12 10
10 12
6
6
6
cble laterals
3x12

Leg Extension / Leg Curl Superset
3x15
3x15

1 arms press
x3

calfraise
x6


Squats
315 X 8, 8, 8
I think I am going to shoot for 3 sets of 10 before upping the weight.

Seated Calf Raise
195 X 8, 8, 8

Stiff Leg Deadlift
195 X 8, 8, 8

Leg Press
630 X 8, 8, 8

Donkey Calf Raise
255 X 8, 8, 8

Leg Extension
50 X 30

15 reps
Rest for 5 seconds at TOP with constant tension
12 reps
Rest for 5 seconds at TOP with constant tension
10 reps
Rest for 5 seconds at TOP with constant tension
9 reps
Rest for 5 seconds at TOP with constant tension
8 reps
Rest for 5 seconds at TOP with constant tension
7 reps
Rest for 5 seconds at TOP with constant tension
6 reps
Rest for 5 seconds at TOP with constant tension
5 reps
Rest for 5 seconds at TOP with constant tension
4 reps
Rest for 5 seconds at TOP with constant tension
3 reps
Rest for 5 seconds at TOP with constant tension
2 reps
Rest for 5 seconds at TOP with constant tension
1 rep

I completely ruptured my achilles last September and I was in a cast for four months and on crutches for 6.

I get where you are coming from.

Muscle will come back A LOT faster than the ligaments and tendons.

If you are having a psychological thing that high reps are for girls and pansies, I ask you one thing, have you ever tried?

This is the general rule of thumb

Low reps 1-5 = best for strength, minimal hypertrophy (muscle growth)

Mid range reps 6 -10/12 = best for hypertrophy

High reps = induces more mitochondria and capillary growth in the muscle, lays the foundation for further growth later

If you stay with the same training all the time, your body adapts, and you are not going to make any progress.

I have been doing some serious periodisation (changing rep ranges week to week) and the gains I have made in the last two months since I have been doing this are freaking me out a bit to be honest.

It includes doing things like sets of 20 reps of squats.


If you are just coming back from bed rest, heavy weights with low reps is really not a good idea unless you want to do your self an injury again.

Seriously, leave your ego at the door, recover and get your legs to grow again.

 

[Trendsetter21]

I completely ruptured my achilles last September and I was in a cast for four months and on crutches for 6.

I get where you are coming from.

Muscle will come back A LOT faster than the ligaments and tendons.

If you are having a psychological thing that high reps are for girls and pansies, I ask you one thing, have you ever tried?

This is the general rule of thumb

Low reps 1-5 = best for strength, minimal hypertrophy (muscle growth)

Mid range reps 6 -10/12 = best for hypertrophy

High reps = induces more mitochondria and capillary growth in the muscle, lays the foundation for further growth later

If you stay with the same training all the time, your body adapts, and you are not going to make any progress.

I have been doing some serious periodisation (changing rep ranges week to week) and the gains I have made in the last two months since I have been doing this are freaking me out a bit to be honest.

It includes doing things like sets of 20 reps of squats.


If you are just coming back from bed rest, heavy weights with low reps is really not a good idea unless you want to do your self an injury again.

Seriously, leave your ego at the door, recover and get your legs to grow again.

All I gotta say is listen to Tatyana, she knows what she's talking about. Always after rehabbing an injury I do low weights and high reps, get back into the groove and make sure my form is perfect and whatever injury I have is healed. Then I start going heavy. No reason to rush it, thats a good way to re-injur and possibly seriously injury urself.

 

[Tatyana]

When I first started training legs again, my knees KILLED me. I could still move a lot of weight, but my joints were not up to it.


I would do high reps for legs for 2-4 weeks, then move into something like this if you want some mass.

This is out of my training journal which is in the women's section.

My coach has given me something quite similar though.

This is AWESOME, and is a far better way to train than a 5 x 5.


How it works is that you still have a four or five day training split (could probably even make it three).

Week 1 - Power (in your case, I would suggest starting with rep range)
Week 2 - Rep Range
Week 3 - Shock
Week 4- Power and so on......................


This was written by Eric Brosser, who is a natural pro and writes for IronMan Magazine.

BACK

WEEK 1: POWER



-rack deadlift...3 x 4-6
-bent row...3 x 4-6
-weighted chin...2-3 x 4-6
-CG seated row...2-3 x 4-6

WEEK 2: REP RANGE

-CG weighted chin...2 x 7-9
-WG T-Bar row...2 x 10-12
-dumbell row...2 x 13-15
-pullover...2 x 16-20

WEEK 3: SHOCK

-SUPERSET: pullover/WG pulldown ...2 x 8-10 each
-SUPERSET: stiff arm pulldown/reverse grip bent row...2 x 8-10 each
-DROPSET: CG seated pully row...1 x 6-8, drop, 6-8, drop, 6-8

BIS/TRIS

WEEK 1: POWER

-barbell curl...2 x 4-6
-preacher curl...2 x 4-6
-hammer curl...1-2 x 4-6
-CG bench press...3 x 4-6
-skull crush...2 x 4-6
-single arm dumbell extension...1-2 x 4-6

WEEK 2: REP RANGE

-alternating dumbell curl...2 x 7-9
-cable curl...2 x 10-12
-concentration curl...1-2 x 13-15
-weighted dip...3 x 7-9
-pushdown...2 x 10-12
-kickback...1-2 x 13-15

WEEK 3: SHOCK

-SUPERSET: barbell curl/CG chin...2 x 8-10 each
-SUPERSET: preacher curl/reverse curl...1 x 8-10 each
-DROPSET: cable single arm curl...1 x 8-10, drop 6-8
-SUPERSET: pushdown/CG bench press...2 x 8-10 each
-SUPERSET: reverse grip pushdown/incline overhead extension...1 x 8-10 each
-DROPSET weighted bench dip...1 x 8-10, drop 4-6, drop, 4-6

CHEST

WEEK 1: POWER

-dumbell bench press...3 x 4-6
-incline press...3 x 4-6
-weighted dips...3 x 4-6

WEEK 2: REP RANGE

-incline dumbell press...3 x 7-9
-bench press...3 x 10-12
-flye...2 x 13-15
-cable crossover...16-20

WEEK 3: SHOCK

-SUPERSET: cable crossover/incline smith press...2 x 8-10 reps each
-SUPERSET: incline flye/dips...2 x 8-10 reps each
-DROPSET: machine bench press...1 x 8-10, drop 6-8, drop 6-8

DELTS

WEEK 1: POWER

-military press...3 x 4-6
-WG upright row...3 x 4-6
-"cheat" lateral...2 x 4-6

WEEK 2: REP RANGE

-single arm dumbell press...2 x 7-9
-WG cable upright row...2 x 10-12
-bent lateral...2 x 13-15
-cable side lateral...2 x 16-20

WEEK 3: SHOCK

-SUPERSET: seated side lateral/hammer machine press ...2 x 8-10
-SUPERSET: reverse pec deck/WG upright row...2 x 8-10
-DROPSET: cable front raise...1 x 8-10, drop 6-8

LEGS

WEEK 1: POWER

-squats...4 x 4-6
-leg press...4 x 4-6
-single leg extension...2 x 4-6
-lying leg curl...4 x 4-6
-stiff deadlift...3 x 4-6

WEEK 2: REP RANGE

-leg extension...2 X 7-9
-hack squat...3 x 10-12
-leg press...3 x 13-15
-lunge...2 x 16-20
-seated leg curl...3 x 7-9
-stiff deadlift...2 x 10-12
-single leg lying leg curl...2 x 13-15

WEEK 3: SHOCK

-SUPERSET: leg extension/front squat...2 x 8-10 each
-SUPERSET: leg extension/leg press...2 x 8-10 each
-DROPSET: single leg leg press...1 x 8-10, drop, 8-10
-SUPERSET: lying leg curl/stiff deadlift...2 x 8-10 each
-DROPSET: seated leg curl...2 x 8-10, drop

 

[JKurz1]

I didn go though thewhole thing because I am very content withmy upper body and the way I train...but legs has thrown me for a loop......so what would you reccomend, does this look better, 4x10?

Squats
x10
x10
x10
x10


Killer Leg Press
1 set with 4 plates each side OUCH!

hammer press
x12 10
10 12
6
6
6
cble laterals
3x12

Leg Extension / Leg Curl Superset
3x15
3x15

1 arms press
x3

calfraise
x6

 

[GUARDIAN]

stay light with higher reps for awhile & gradually add more weight even if u think u r ready for more.

 

[al420]

It all depends on how many almonds you eat pre training

 

[Faizakafez]

It all depends on how many almonds you eat pre training

lmao that was great al420,

 

[Faizakafez]

I didn go though thewhole thing because I am very content withmy upper body and the way I train...but legs has thrown me for a loop......so what would you reccomend, does this look better, 4x10?


x6

why bother even asking for help then?

 

[tropo]

For one reason or another I haven't done legs in months, mainly due to the pain I suffer n my knees which is much better now....so today I'll do delts and legs.....could you Please assist me on a leg rotuine where I can develop my legs at a nice pace......this adequate

5x5 squats with whatever I can handle....115,135, increasoing 2x a week
3 sets hack,press,ext,and curL?

You shouldn't even be thinking about leg development at this stage because it would seem you haven't even recovered from your injuries yet. Laying off is not rehabilitation, merely the very first step.

Before you even begin to train legs again, you need to find out exactly why you had pain in your knees in the first place? Was your injury a result of your gym workouts, or from something else.

Go very carefully with leg extensions because they put a lot of stress on the knees. Be careful with leg curls too. A lot of machines have lousy angles and can really exacerbate knee problems. For example, my gym has a Hammer Strength leg curl machine. I've had to give up on it because after months of experimentation I just can't get comfortable on it...I always feel it in the knees.

Go light on everything for quite a while and consider at least the first month to be rebabilitation only.

Knees often feel fine while you're in the gym and warmed up yet the next day they can be in pain. My knees aren't the best either, and I'm doing rehabilitation work myself. A month ago I was going great in the gym - weights were all going up and I was feeling stronger than usaul. Next day - could hardly walk the knees were so bad.

Don't do 5 rep sets until your knees are fully recovered.

 

[Tweakle]

Preferably it would be some kind of routine that allows for daily leg training, waking up at 4am to do the left calf and right quad, superset with nibbles of almonds, then 6 hours later some kind of leg press drop set 12-8-10-4 for the left leg (consuming one dry oat flake after each rep), then waking up again at 2am for a double-drop stripset of one leg smith squats for 50 sets of 2 reps, done at a 12-3-45 temp & washed down with a kilo of cottage cheese and some of grammas cookies.

 

[al420]

Preferably it would be some kind of routine that allows for daily leg training, waking up at 4am to do the left calf and right quad, superset with nibbles of almonds, then 6 hours later some kind of leg press drop set 12-8-10-4 for the left leg (consuming one dry oat flake after each rep), then waking up again at 2am for a double-drop stripset of one leg smith squats for 50 sets of 2 reps, done at a 12-3-45 temp & washed down with a kilo of cottage cheese and some of grammas cookies.

I forgot all about the cookies. Thanks Tweak.