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Advice on my LEG regiment?????


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Excerpt: Squat warmup 135 - 20 reps 225 - 12 reps 265 - 10 reps 285 - 8 reps 295 - 6 reps 305 - 3 reps 315 - 1-2 reps Hack squat 185 - 12 reps 225- 10 reps

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  1. #1
    All Natural
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    Jul 2001
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    Advice on my LEG regiment?????

    Squat warmup 135 - 20 reps
    225 - 12 reps
    265 - 10 reps
    285 - 8 reps
    295 - 6 reps
    305 - 3 reps
    315 - 1-2 reps

    Hack squat 185 - 12 reps
    225- 10 reps
    235- 10 reps
    245- 8 reps

    Leg press 405 - 15 reps
    425- 10 reps
    435- 10 reps


    I am 5'10 and weigh about 165 pounds and after doing this I feel like i'm gonna puke and I have before should I change my regiment or swap or change out and excerises like leg extensions or curls?

  2. #2
    Pro Bodybuilder
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    I wouldn't bother with the leg curl or extension. Maybe you should try dropping either the hacks or the presses.

  3. #3
    Pro Bodybuilder
    Join Date
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    What are you trying to accomplish exactly?

  4. #4
    All Natural
    Join Date
    Jul 2001
    Location
    florida
    Posts
    44
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    I am going for a 450 pound squat and healthy strong trunklike quads.

  5. #5
    Pro Bodybuilder GenetiKing's Avatar
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    Looks like you're doing a bit too much volume just for quads and not hitting hamstrings enough. Leg extensions and leg curls would be good to add too. They get a bad rap sometimes but only because many people use them as substitutes for heavy squats and straight-leg deadlifts which is not feasible if you're looking for any mass at all. They are useful but you have to know how to ue them within context. My leg routine looks something like this:

    Squats 4 sets (including warmup)
    Leg Press 2 sets
    Leg Extension 3 sets

    Straight-Leg Deadlifts 3 sets
    Leg curls 3 sets

    That's around 15 sets for quads and hams both which is plenty if you're going to failure and training hardcore. I'm also using a weight that allows me to reach concentric failure around 8 - 10 reps on the heavy compound stuff (squats, L.P., and SLDL) and usually around 10 - 12 on on the curls and extensions. Rep ranges for the lower body can be slightly higher than for upper body and still be mainly hypertrophic in stimulus due to different fiber consistency. Oh well, I'm getting off track now, LOL...

    Good luck.

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