This weeks leg routine...

[SofaGeorge]

This is what I did this week for leg day:

Warm ups on leg presses 9 sets 10 10 8 6 4 3 2 1 1

Leg Press 3 sets X 4 4 2
Squats 3 sets X 4 5 6
Front squats 2 sets X 6 6
Leg Press 1 set x 20

Leg curls 5 sets x 20 15 6 6 5

Calves 75 reps 10 sec break between sets of 10

I normally do SLDL with the leg curls... but I was cramped for time

Any thoughts or comments on this routine?

 

[Jordaz]

I wouldn't be able to walk for a week with that volume Do you feel your legs grow with higher or lower reps?

 

[gettinlarger]

Why the leg presses first?

You're the man for being able to handle all that volume dude.

 

[hellboy]

Ditto gettinlarger - you're a big guy Sofa. Why are you pre-exhausting? Does that really help?

 

[SofaGeorge]

God... it's odd that I'm getting comments about volume. That's a shortened workout. I usually have 5 x 5 SLDL's added in... and an extra set of 20 rep leg press.

I'm doing the leg press first to pre-exhaust prior to squats. My goal is to hit hit hit my quads... and I find by doing the leg press first I am definitely working quads more on the squats.

I am also trying to maintain my squat weight/reps while moving my leg press weight up. I've been surprised to find that my quats are acutally creeping up too. My goal was only to keep them the same.

The patter of the leg press/squats/front squats... is really all pointing towards the front squats. I want to raise my quad size... and I am really dedicating legs to increasing quads size and strength.

 

[JKurz1]

12 sets of leg press?????????????? c'mon.

 

[SofaGeorge]

12 sets of leg press?????????????? c'mon.

That's 9 sets of Warm ups... plus 3 work sets. The warm ups are not hard. They are easy. It just takes a freaking long time.

I've had some serious leg injuries in the past. I make really sure I warm up slowly. I don't want to get another leg injury again.

 

[Lord_Suston]

power to you, I for one would not do that much to much shearing on the knees and rotation on you sacrum from the leg [presses. I don't like pre-exhasting on legs since your back takes to brunt of the force when your form fails also your knees tend to wobble as well which is not good for the tibial plateua

 

[louden_swain]

Hm. . . . . not quite sure if quadruple, double, and single reps are good for the leg press. . I always thought that 10-15 reps are the best.

I think that 4-5 warmups, plus 1 all out set is enough.

Personally, I would start with squats, then use the leg press for two sets worth of accessory work.

 

[SofaGeorge]

Hm. . . . . not quite sure if quadruple, double, and single reps are good for the leg press. . I always thought that 10-15 reps are the best.

Can anybody else comment on this. This whole thing has been an experiment for me in the effect of low rep leg press. I'm trying to keep my work sets in the 2-4 rep range.

Spatts?

 

[hellboy]

I can say that in my experience heavy leg presses cause FAR more aggravation of my low back injury than heavy squats.

With squats you can control your form. I have yet to find a leg press machine that allows me to maintain the correct arch in my lower back. Hammer Strength, Body Masters, and Cybex are the ones at my gym.

That may not be an issue for you if you have a healthy low back or if your warm ups aren't really heavy. I just assumed they were cause of the low reps.

 

[MrTrap]

I know some of my old PLing buddies got some nasty hip strains and knee aches doing low rep leg presses. I wouldn't mess with them. If you want to really want to hit your quads try doing the leg presses slower, like 4 down, pause, 4 up, don't lock out, do 5-6 reps like that.

Leg injuries suck.

Traps