Typical leg day

[Anthony1980]

Squats 4x6
Leg press 3x8
Seated leg curl 3x8
Standing calf raises 3x8
Hip abduction/addiction 3x8

Alternate each week seated calf for standing and laying curls for seated.

Question: would it be a good idea to alternate leg extension with something each week since i haven't been doing those? (Ex: Like for leg press)


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[Evan Tipps]

switch leg curls for stiff leg deadlifts.
always keep legpress. you can pre exaust with leg extentions though if youd like.

 

[ytown25]

if you wanna shock your legs and have a hard fucking workout lol do this.

Make it all heavy 1min Btwn ea ss
leg ext 190lbs 3x12 superset
Seated single leg press- 3x12 go heavy as fuck
lying leg curls 3x12 superset
hammer strength leg curls idk if you have it 3x12
that's the warm up
bb squats 8x8 @225
deadlift 8x8 @275
For time 25min max!!
Adjust the weight for yourself but you should be dying the whole time.
catch your breath
leg press 6x10 feet close/feet pointed out
calve raises 6x20-25
This destroyed me today.
and after that if your up to it hop on the treadmill and walk incline for like 45 min.

 

[Evan Tipps]

if you wanna shock your legs and have a hard fucking workout lol do this.

Make it all heavy 1min Btwn ea ss
leg ext 190lbs 3x12 superset
Seated single leg press- 3x12 go heavy as fuck
lying leg curls 3x12 superset
hammer strength leg curls idk if you have it 3x12
that's the warm up
bb squats 8x8 @225
deadlift 8x8 @275
For time 25min max!!
Adjust the weight for yourself but you should be dying the whole time.
catch your breath
leg press 6x10 feet close/feet pointed out
calve raises 6x20-25
This destroyed me today.
and after that if your up to it hop on the treadmill and walk incline for like 45 min.

Legs benefit more from higher reps. When I stopped worrying about going heavy and focusing on squeezing/higher reps my legs shot up in size and my squat has gone up like crazy

 

[ytown25]

I agree a lot with that but if you think about it the main part of the workout is high intensity for time. 64 squats 64 deadlifts. and your supersetting.

 

[ytown25]

And when I mean heavy I mean make it hard cause most ppl don't want to leave their comfort zone.

 

[Evan Tipps]

And when I mean heavy I mean make it hard cause most ppl don't want to leave their comfort zone.

Yeah I get what your saying. Intensity is probably the biggest factor into getting gains in the gym. I'm starting to realize that more and more

 

[goin on 4T]

Yeah that's nice. Try this
4 x 20 squats.
4 x 20 leg press
3 x 20 calf ext
3 x 20 calf raises
3 x 30 weighted lunges
4x 20 sled leg press
3 x 15 straight leg dead
3 x 15 reverse leg curl



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[Anthony1980]

Thanks everyone!

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[Srt8088]

I got a four week routine week one four sets of seven one second up seven seconds down four exercises one minute rest. Week two ten sets of ten three exercises thirty seconds rest. Week three four sets of ten four exercises one minute rest. Week four four sets of fifteen 4-5exercises thirty seconds rest. Always changing up exercises for body parts. All natty I've put on five pounds the past month and a half shocks the shit outa your body.

 

[goin on 4T]

Yeah that's nice. Try this
4 x 20 squats.
4 x 20 leg press
3 x 20 calf ext
3 x 20 calf raises
3 x 30 weighted lunges
4x 20 sled leg press
3 x 15 straight leg dead
3 x 15 reverse leg curl



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Oh and the rest period is 2 min between sets.


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[Evan Tipps]

Yeah that's nice. Try this
4 x 20 squats.
4 x 20 leg press
3 x 20 calf ext
3 x 20 calf raises
3 x 30 weighted lunges
4x 20 sled leg press
3 x 15 straight leg dead
3 x 15 reverse leg curl



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^^Now this is a good workout.. the owner of the gym i go to had me doing something similar to this.. killed me

 

[Anthony1980]

So here's what happened today...
Squats 1x10 4x8
Leg curls 3x8
Leg press 3x10
Standing calf 4x8
Addiction/abduction 3x12
Extensions 3x10

Cycling for 10 minutes (couldn't go any longer)

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[Evan Tipps]

Leg curls wont hit those hams enough.. throw in straight leg deads bro..

 

[Anthony1980]

Ok thanks. I always thought those were for back but ill try those next leg day!

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[Sinister613]

I really need to fpcus on lifting up through my hams when i do them. Works awesome though.

Sent from Canada

 

[mevarela3]

On your stiff legged deads are your feet flat on the ground or are u standing on something to get a deeper stretch ?


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