leg training advice

Hi guys
we were busy chatting about my leg routine and i rather wanted to start a thread dedicated to that instead of going off topic in the other thread.
MK was kind enough to share his leg training program with me and i will be incorporating that from now onwards. What can be added for calves.

My leg routine
barbell squat (been using the smith machine this week) 4 sets
seated leg extension 5 sets
dumbell side lunge 3 sets
dumbell stiff-leg deadlift 3 sets
lying leg curl 3 sets
cable abductor raise 3 sets
standing calf raise 5 sets

what i've been doing for calves too is using the hack squat machine and doing 4-5 sets calf raises on that too.

MK's leg routine
QUADS

[2-3sets of Barbell squats for a warm-up followed by a static stretch]
*5 sets Heavy leg press (12,10,8,8,6) - you should be going heavy enough so that you're buggered for the rest of your workout (with form obviously)
*5 sets Deep Barbell Squats (12,12,10,10)
*5 sets Deep Hack Squat (10 reps)
*3 sets Heavy Leg Extensions (8 reps)
*3 sets Lighter Leg Extensions (12-15 reps)

HAMSTRINGS

[2-3sets of Lying Leg Curls for a warm-up followed by a static stretch]
*3 sets Heavy Deadlift (8,8,6) - back pumps become unbearable, so I just do 3 sets
*4 sets Heavy Lying Leg Curls (8,8,6,6)
*4 sets Heavy Lunges (8 reps)
*4 sets Light Lying Leg Curls (12 slow reps)
*4 sets Seated Leg Curls (12 reps)

my quad routine is similar to MKs. i start off with squats though, also my rep range for leg press is higher, 18-22 reps.

play around with different ideas and see what works best for you..

Howzit guys. I start my legs with leg extentions to get my knees warmed up and the blood flowing,that's worked good for me

MRfeathers wrote: my quad routine is similar to MKs. i start off with squats though, also my rep range for leg press is higher, 18-22 reps.

play around with different ideas and see what works best for you..

will do, the problem i have is that i need to stick to a plan/program cos now i do this specific workout and next week i see jay Cutler says you must do it this way and next week Dorian yates says you must train it that way... etc,etc. Thus i dont want to change things aymore and just stick with one workout. I know i'm the only one to blame for this and i'm trying to fix it, been good for the last month as i have not changed anything and stuck with the program.Only thing is that i've goten rid of the rest days so its 5 days straight then 2 days(weekend) rest.

To each his own mate. To be honest, I am a firm believer in not over-training and spend no more than 50 mins in the gym which some people may find extremely challenging on a leg day.

I current do a version of German volume training, so I basically superset each of my muscle groups for five sets, doing five reps per set.

My leg day is as follows:

5 sets of squats at 5 reps/set at 75% of 1RM, supersetted with heavy leg extensions
120 sec rest between each set and obviously 0 rest between the superset

this is followed by 5 sets of lunges suppersetted with lying leg curls

Ill then close of my leg day with some calf exercises and by the time I am done, I usually cannot even make it to my car without losing my balance due to wobbly quads.

GSP wrote: To each his own mate. To be honest, I am a firm believer in not over-training and spend no more than 50 mins in the gym which some people may find extremely challenging on a leg day.

I current do a version of German volume training, so I basically superset each of my muscle groups for five sets, doing five reps per set.

My leg day is as follows:

5 sets of squats at 5 reps/set at 75% of 1RM, supersetted with heavy leg extensions
120 sec rest between each set and obviously 0 rest between the superset

this is followed by 5 sets of lunges suppersetted with lying leg curls

Ill then close of my leg day with some calf exercises and by the time I am done, I usually cannot even make it to my car without losing my balance due to wobbly quads.

Hey bro, i feel the same way you do bro. I dont do long training sessions, i opt for shorter rest periods. I guess i will have to find out what works for me and stick with that. Atleast now i have some insight of what i should be doing, just finding out how to make it work for me now.

this morning did a variation of your guys leg routine.

warmed up a brisk walk on the treadmill to get the blood flowing followed with light leg extentions.
barbell squats
hack squats
leg press
heavy leg extentions
then drop set on leg extentions

after that just did a light hammy workout
light leg curls followed with heavy leg curls

I called it quits there bcos i were a few times i felt very light headed and had to sit down a few times and after the workout i pretty much wanted to throw up. I then just took another brisk walk on the treadmill to just kinda stretch and ease the blood to the rest of my body. Walking to the locker room i had to hold onto the stairs railing as i believ i must have left my legs by one of the machines...lol

My 5c:

Warm up!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! 5 min cycle

Leg Extensions -SuperSet- Lying Leg Curls (4 x 15)
Barbell Squat (5 sets - 15, 12, 10, 8, 6) - Loading more weight as the reps reduce
Leg Press (5 sets - 20, 15, 12, 10, 10, - Loading more weight as the reps reduce
Standing Leg Curls(5 sets - 20, 15, 12, 10, 10, - Loading more weight as the reps reduce
Wheelchair Exit

I did this program for 8 weeks - every Monday. The growth was phenomenal!!! Some of my work pants and jeans no longer fit me!!!

DBatDBN wrote: My 5c:

Warm up!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! 5 min cycle

Leg Extensions -SuperSet- Lying Leg Curls (4 x 15)
Barbell Squat (5 sets - 15, 12, 10, 8, 6) - Loading more weight as the reps reduce
Leg Press (5 sets - 20, 15, 12, 10, 10, - Loading more weight as the reps reduce
Standing Leg Curls(5 sets - 20, 15, 12, 10, 10, - Loading more weight as the reps reduce
Wheelchair Exit

I did this program for 8 weeks - every Monday. The growth was phenomenal!!! Some of my work pants and jeans no longer fit me!!!

thanks, will make a note of this.

geez i see you really like leg extensions

MRfeathers wrote: geez i see you really like leg extensions

not really, but i needed more leg training and i could barely stand so leg extentions work for me, ie, i get to sit...lol
I hate legs bro, really hate it, but i must get rid of these anorexic chicken legs.

then squat more!

MRfeathers wrote: then squat more!

I am trying... :blush:

I hate lunges, especially doing it on one spot. I find walking lunges abit more exciting but still not my favourite exercise. Do you think there's any difference doing it with a barbell or with two plates?

Also, can't seem to get front quats right. Tried all the various grips, but it still kills my shoulders.