refocused leg workouts

[Synpax]

Hi,

I work on a 4 day cycle (3 on, 1 off) and legs get hit on day two. The leg routine looks like this:

Squats 4x8
Incline leg press 4x8
LEg curl 3x8
Leg extention 3x8
Lunges 4x20
Seated Calfs 4x8

I was thinking about refocusing and only doing two exercises - squats and seated calfs - but doing them with more intensity. I've about maxed out the leg curl/extension machines and loading up and unloading the squat rack and then the incline takes a lot of time.

Is this advisable? how should I change? More reps for squats? More sets? More weight?

I currently throw 275 on the squat rack and go to parallel. I put 450 on the incline press. I could probably do quiet a bit more on the squat rack.

Thanks and any helpful responses will get karma.

 

[punch]

If you took all those sets and movements and focused on 2 excersizes you would be set IMO. Squats and stiff legged deadlifts. All you need. 6 sets each. 2 warmup/ 2 very heavy/ 2 12 reps w/ a wieght to failure. This is what Im doing now..Its harsh, intense and simple. Peace

 

[Rosscoe]

It looks alright to me but i would drop the leg extensions because they are quite bad for the knees at decent poundage. I would up the squats a bit more, maybe 6 sets of eight reps. I would suggest that you need to deffinately increase you calf workout, calves are really hard to shock into growth because they support a lot of body weight all of the time. I would do a 10-12 set workout on the calves alone (include standing raises and seated raises) and if you can, try to incorporate a calf raise set everytime during your leg press sets too. If this is too much for you in one go, split your calf workout over 2-3 days at every other day.

Depends on what you're aiming for, either size or deffinition. I would drop the lunges for more squats if you're going for size. Lunges are great for deffinition and separation but for sheer mass, stick with squats.

450 on leg press is good stuff just make sure that you wrap up - protect those knees cos you'll need em for a long time yet.

All in all, keep it basic and keep it heavy, legs take quite a bit of stimulating just because of the job they're designed to do.

Don't forget, protect those knees.

Hope this helps.

 

[JoBu]

How about a 5X5-type leg program...squats (5x5), stiff-leg deads(3x12), presses (3X12), and calves (4x15).

JoBu

 

[Synpax]

I do deadlifts on day 3 (back/bicep/abs/forarms).

I have no idea how to 'wrap my legs.' I just really want to drop everything else and do squats and calves because i want really bigger legs that are stronger. Like Spatts. Only with more hair.

 

[JoBu]

Stiff-leg deads are a hamstring move...give 'em a try and you'll probably have trouble walking the next day. Squats are a great base, but you should still try to incorporate some other moves. You can't squat heavy every leg day anyway. I typically alternate between heavy squats and higher volume every other leg day.

JoBu