Please critique my leg wkout

[nikkita]

Hi to all!
I'm trying to gain some size on my legs... specifically my hams are lagging (btw I'm female) could you please give me some advice or comments on my current workout? because I've been doing it for two weeks and still have them the same size... (yes! I'm eating tons of protein and carbs!)

hack 4x15
squat 4x10
lunges 4x15

leg extension 4x15
hack 4x10
deadlift 4x15

one leg curl 4x15
leg press 4x10
lying curl 4x15

On the 10 rep sets I use the most weight.

I do this workout twice per week, following 40 mins cardio

 

[eat big]

Well I personally think you should start off every workout with Squats. Also you should include SLDL's to help your Hams. Which workout do you do of those? Im confused.

 

[nikkita]

all are in one workout session

 

[eat big]

All three of each of those are done every week?

 

[Guinness5.0]

If I read that right you said you do cardio furst. I'd do it the other way around. Also, IMO your rep-range is too high. As for hams, are you squatting DEEP? Like as deep as your body will go?

Personally I think you are doing too much. Squats, SLDL's and maybe lunges would be plenty. HTH

 

[BOOEY]

Also you should include SLDL's to help your Hams.

Yeah, you'd definitely want to do these since you said you want to build up your hams.

 

[nikkita]

fo SLDLs how important is it to go very heavy?

 

[BOOEY]

When training legs, I prefer higher rep ranges, 12-15.

 

[MsBeverlyHills]

2 weeks is not enough time to see major growth in your hamstrings- give it a year!

 

[Miss24k]

I'm confused... Are you doing 9 exercises for your legs twice a week?

 

[eat big]

I'm confused... Are you doing 9 exercises for your legs twice a week?

Same here. For SLDL's do high rep range at first to get the feel with light weight.

 

[TheOak84]

ya shes doin all those exercises in one day, 2x a week.

that must take 2 hours.

 

[nikkita]

it takes approx. 1hour 15 mins with stretches in between exercises

 

[wnt2bBeast]

2 weeks is not enough time to see major growth in your hamstrings- give it a year!

or anywhere else lol

 

[rbtrout]

Deep squats and SLDL's are excellent for hams. A2A (ass to ankles) if you can go that low. I'd cut the reps down a bit (5 to no more than 10) and use more weight. I warm up with leg extensions - 4 sets medium weight and then go into squats and/or dl's. Leg extensions are also a good finishing exercise. I would get rid of most of the other exercises you're doing. Hope this helps.

 

[wtlftr]

There is no way someone would do all those exercise in one workout. SLDL are good, deep squats with glutueal squeezes (from deep squat) are good, and sprinting backwards. Cut your workout in half and repeat evry 6 days or so. IMHO

 

[BOOEY]

it takes approx. 1hour 15 mins with stretches in between exercises

Holy shit, you don't need to be doing that many exercises in one workout. It's all about quality, not quantity. If you're doing all those exercises with quality, there's no way you would be able to get through them all. Focus on 3-4 exercises, and switch it up every couple weeks.

 

[Ish]

It looks like you are doing cardio, then doing cardio. Trim the workout down to a couple lifts. Focus on doing those properly, and with some weight. Don't just rush through the lifts to get done. So many girls in my gym think lunges with 5lb dumbbells are the way to tone up, it's comical. Try out squats, deadlifts, sldl. If you have access to it, do some glute ham raises.

 

[nikkita]

Thanks! I reduced the number of exercises of the workout and suppressed the cardio session, so the modified workout ends up like this:

squat 4x10
leg press 4x10

leg extension 4x10
deadlift 4x10

one leg curl 4x10
lying curl 4x10

looks better?

 

[Tadow]

Thanks! I reduced the number of exercises of the workout and suppressed the cardio session, so the modified workout ends up like this:

squat 4x10
leg press 4x10

leg extension 4x10
deadlift 4x10

one leg curl 4x10
lying curl 4x10

looks better?

I believe that most people here would tell you that this is still too much volume.

 

[rbtrout]

If you're going to do squats and deads the same day, alternate them so that today, squats are medium, saving energy for deads. A few days later, squat heavy and light deads. I probably wouldn't try both heavy on the same day, whichever one is done last will suffer.
I'd run something like this -
leg extensions 4X10 for warm ups (light/med. weight)
squats 4X10 (maybe 6X8?) go a2a and heavy
SLDL 4X10
I'd also try doing deads on back day.
Hope this helps.

 

[rbtrout]

PS - You'll find that if you do squats heavy enough and some SLDLs, you won't have much energy for other exercises.

 

[glover]

I believe that most people here would tell you that this is still too much volume.

She's almost there! Since size is your objective. I would recommend 10 min of cardio as a warm up. Then do all you have described in the order you have except only do 2 sets of 8 reps once a week. This will allow you to handle heavier weights and thus increase your size quicker.

Also if your goal is bigger hams occasionally do those exercises first.

 

[thelion2005]

Sent you PM

 

[BOOEY]

Thanks! I reduced the number of exercises of the workout and suppressed the cardio session, so the modified workout ends up like this:

squat 4x10
leg press 4x10

leg extension 4x10
deadlift 4x10

one leg curl 4x10
lying curl 4x10

looks better?

I would split that up over two workouts, separated by a few days, rather than all in one day.

 

[wnt2bBeast]

Thanks! I reduced the number of exercises of the workout and suppressed the cardio session, so the modified workout ends up like this:

squat 4x10
leg press 4x10

leg extension 4x10
deadlift 4x10

one leg curl 4x10
lying curl 4x10

looks better?

if you can do all of that then you arent using heavy enough weights
the only way to warm up squat muscles is to squat ditch the leg extensions they are pretty much useless..
warm up with squats and pyramid up in weight..warm-ups should be just that a warm-up they should not be hard at all..

after warming up i would do 2 work sets of squats somewhere in the 5-8 rep range..you will need a spotter as these should be extremely difficult to complete..

after that if you have a hack squat machine i would do a 20 rep set of hacks making sure to get very deep..this also should be an all out set after getting 12 rep sets you should almost be spent, again use a spotter..if you get all 20 then the weigt wasnt heavy enough and it should only be considered a warm-up set..

if you are doing deads i would work some hammies on DL day..if not you can do some SLDL for a few sets of 15 after squats..