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T
TerraNoble
Guest
I usually do :
5-10 warm up on a eliptical bike
squats-4sets
legpress-4 sets
extension-3sets
curls-3sets
5-10 warm up on a eliptical bike
squats-4sets
legpress-4 sets
extension-3sets
curls-3sets
backlash79
New member
currently:
quads and calves:
squats- 4
front squats- 4
leg extensions 3-4
adductor, abductor 3
seated calves-4
toe presses -3 drops
hams
SL DL- 4-5
DB lying leg curl 3-4
single standing leg curls 1-2
quads and calves:
squats- 4
front squats- 4
leg extensions 3-4
adductor, abductor 3
seated calves-4
toe presses -3 drops
hams
SL DL- 4-5
DB lying leg curl 3-4
single standing leg curls 1-2
Shades McCool
New member
Squats
Leg Presses
Weighted Lunges
Standing Leg Curls
Seated Leg Extensions
Seated Calf Raises
Leg Presses
Weighted Lunges
Standing Leg Curls
Seated Leg Extensions
Seated Calf Raises
T
The Shadow
Guest
Monday - ATF squats, leg curls, stiff deads
Thur - Leg extensions, hacks, lunges
Thur - Leg extensions, hacks, lunges
Warm-up 5-10min walking
Stretch
Hamstring Curls/Leg Extension Superset 3x10
Squats or Leg Press (3-4 sets/var. reps)
Calf Work (Standing, Seated, stretches)
Leg Extensions 2 sets to failure
Have done straight bar squats at 500+, Safe squat with 700 (could have probably done 800, but I was worried)
Stretch
Hamstring Curls/Leg Extension Superset 3x10
Squats or Leg Press (3-4 sets/var. reps)
Calf Work (Standing, Seated, stretches)
Leg Extensions 2 sets to failure
Have done straight bar squats at 500+, Safe squat with 700 (could have probably done 800, but I was worried)
C
Citruscide
Guest
Hell.
Well, really... about 5-7 sets front squats, 3-4 stiffy-deads, and some leg curls for rep outs.
C-ditty
Well, really... about 5-7 sets front squats, 3-4 stiffy-deads, and some leg curls for rep outs.
C-ditty
louden_swain
New member
Upper Legs
Squats - 8 sets
Leg Presses wide stance - 3 sets
Leg Extensions - 2 sets
Lying Leg Curls or Stiff leg Deads - 3 sets
Squats - 8 sets
Leg Presses wide stance - 3 sets
Leg Extensions - 2 sets
Lying Leg Curls or Stiff leg Deads - 3 sets
D
Debaser
Guest
No wonder so many elite fitness guys turn to 'roids, you'd all be overtrained as fuck. Hell you still would be with some of these routines.
This is not meant to be a slam, I'm just being realistic.
Example:
quads and calves:
squats- 4
front squats- 4
leg extensions 3-4
adductor, abductor 3
seated calves-4
toe presses -3 drops
hams
SL DL- 4-5
DB lying leg curl 3-4
single standing leg curls 1-2
I don't think fucking Ronnie Coleman does that much. And he is on unbelievable amounts of gear with unbelievable genetics.
You get big by training shit heavy and with intensity. Let me know if you're a scrawny guy who can squat 500 lbs for 20 reps. If you can you're either a strength marvel, or a powerlifter who restricted his eating to get to that level at a low weight.
My routine:
(Not counting warmup sets)
Squats, 1 set of 20, rest-paused after 10-12 reps (I usually get something like 12 reps, then 5, then 3)
SL Deadlift, 1 set of 12
Calf Raise, 1 set of 25
I know so many of you on this board hate HIT. I have no fucking idea why, as nothing else provides comparable results for 90% of the population.
How the fuck do you do 8 sets of squats? EIGHT! I hope you're counting warmup sets or something, or else you'd have to train with the intensity of a nine year old girl. After that one set of squats (same for the deads) I'm wanting to fucking throw up all over the power rack.
And no, I have absolutely nothing against gear, I may someday use it myself, but only after I've reached my full natural potential. HIT, better than anything else out there, will allow me to do that.
This is not meant to be a slam, I'm just being realistic.
Example:
quads and calves:
squats- 4
front squats- 4
leg extensions 3-4
adductor, abductor 3
seated calves-4
toe presses -3 drops
hams
SL DL- 4-5
DB lying leg curl 3-4
single standing leg curls 1-2
I don't think fucking Ronnie Coleman does that much. And he is on unbelievable amounts of gear with unbelievable genetics.
You get big by training shit heavy and with intensity. Let me know if you're a scrawny guy who can squat 500 lbs for 20 reps. If you can you're either a strength marvel, or a powerlifter who restricted his eating to get to that level at a low weight.
My routine:
(Not counting warmup sets)
Squats, 1 set of 20, rest-paused after 10-12 reps (I usually get something like 12 reps, then 5, then 3)
SL Deadlift, 1 set of 12
Calf Raise, 1 set of 25
I know so many of you on this board hate HIT. I have no fucking idea why, as nothing else provides comparable results for 90% of the population.
How the fuck do you do 8 sets of squats? EIGHT! I hope you're counting warmup sets or something, or else you'd have to train with the intensity of a nine year old girl. After that one set of squats (same for the deads) I'm wanting to fucking throw up all over the power rack.
And no, I have absolutely nothing against gear, I may someday use it myself, but only after I've reached my full natural potential. HIT, better than anything else out there, will allow me to do that.
backlash79
New member
alright as a reply to debaser:
NEVER used gear and to be honest for legs i'd never have to genetically my legs have always been past everything else.i guess that's what you get when your fast as a little kid.
to clarify my post above i do hams seperate from my other days, i do those a few days before because i feel like my ham development isn't up to stuff compared to my quads.
curious as to your definition of HIT also. i know dorians routine even though he says HIT wasn't every really HIT he just called all thoes other sets "warmups"
and i've tried HIT, over the summer. liked it for maintanence but didn't see great gains from it after 4 months. nothign against it, and i'd probably go back to it over the summer.
and ronnie coleman doesnt' do that much per workout BUT he does his legs twice a week and trust me that is no fun, i tried that last winter, a ronnie molded workout. def wsa too sore to do the second leg workout in the week with any good effort.
NEVER used gear and to be honest for legs i'd never have to genetically my legs have always been past everything else.i guess that's what you get when your fast as a little kid.
to clarify my post above i do hams seperate from my other days, i do those a few days before because i feel like my ham development isn't up to stuff compared to my quads.
curious as to your definition of HIT also. i know dorians routine even though he says HIT wasn't every really HIT he just called all thoes other sets "warmups"
and i've tried HIT, over the summer. liked it for maintanence but didn't see great gains from it after 4 months. nothign against it, and i'd probably go back to it over the summer.
and ronnie coleman doesnt' do that much per workout BUT he does his legs twice a week and trust me that is no fun, i tried that last winter, a ronnie molded workout. def wsa too sore to do the second leg workout in the week with any good effort.
D
Debaser
Guest
A lot of people try to explain HIT and leave out the sticking point. The central premise is that, generally speaking, strength gains generate size gains. This is of course assuming your diet, sleep etc. is in order. Realgains knows a lot about HIT.
If you're doing just those few sets, but with ample time to recover, so that you can add weight to the bar every single workout (I try and add 5 lbs to the squat bar every week), you'll grow.
Stuart McRobert has always advocated the goal of 300-400-500 (weights for the bench, squat, and deadlift) for a 5'9" 190 lbs successful genetically typical person. Almost anyone who can reach these marks will achieve a substantial change in physique. Many can progress even further than this however. Look at this logically...if you start out at say, 100 lb bench and squat, do you think if you add several HUNDRED pounds to these lifts that you won't look significantly different? Of course you will.
If you're doing just those few sets, but with ample time to recover, so that you can add weight to the bar every single workout (I try and add 5 lbs to the squat bar every week), you'll grow.
Stuart McRobert has always advocated the goal of 300-400-500 (weights for the bench, squat, and deadlift) for a 5'9" 190 lbs successful genetically typical person. Almost anyone who can reach these marks will achieve a substantial change in physique. Many can progress even further than this however. Look at this logically...if you start out at say, 100 lb bench and squat, do you think if you add several HUNDRED pounds to these lifts that you won't look significantly different? Of course you will.
Lord_Suston
New member
Trying to figure out what is gonna be good for my goals in the future but here is my general approach for then next few weeks
Workout 1
Squats 3 x 12,12,10
Stiff legged DL 3 x 12
Leg ext 3 x 8
Calf raises 4 x 12
Workout 2
Sprints 4 x 100m
Front squats 3 x 10
Workout 1
Squats 3 x 12,12,10
Stiff legged DL 3 x 12
Leg ext 3 x 8
Calf raises 4 x 12
Workout 2
Sprints 4 x 100m
Front squats 3 x 10
louden_swain
New member
downsent said:
I have never used it, but the closest thing I have used is the leg press. I like the leg press because it will exhaust the quads instead of the lower back. However, I stick to basic barbell squats to put strength and mass on the lower body.
Hack Squats might be a good exercise for you. If you do not have any lower back injuries, I urge you to squat. You will be rewarded in the long rung.
