Limited Excercises for Legs

Hey guys.

I train from home and have my own equipment. I need a little help with my leg training as I am limited to squats, lunges, leg extensions, stiff legs and single leg curls. I don't own a hacksquat or leg press machine.

Using the exercises I mentioned above, what would be the most efficient way to train my legs? By this I mean how many sets of what and at what rep range? I have noticed that my quads respond better to a 15-8 rep range with regard to squats and leg extensions.

Looking forward to the replies

i rate these 12-15 reps.

Our own little artist

8 sets squats heavy tag, 8 sets stiff leg deadlifts, end on leg extensions 4 sets

Koe007 wrote: 8 sets squats heavy tag, 8 sets stiff leg deadlifts, end on leg extensions 4 sets

So just those 3?

Trust me you won't be able to do more if you do it right.

MCJ wrote: Hey guys.

I train from home and have my own equipment. I need a little help with my leg training as I am limited to squats, lunges, leg extensions, stiff legs and single leg curls. I don't own a hacksquat or leg press machine.

Using the exercises I mentioned above, what would be the most efficient way to train my legs? By this I mean how many sets of what and at what rep range? I have noticed that my quads respond better to a 15-8 rep range with regard to squats and leg extensions.

Looking forward to the replies

What about all the other leg exercises?
Split squats, front elevated split squats, rear elevated split squats, front squats, goblet squats, zercher squats - I could go on and on. Just because you train at home doesn't really mean your limited.

As for rep range/sets - depends on your goals, personal recovery time etc

DC

DC EVO wrote:

MCJ wrote: Hey guys.

I train from home and have my own equipment. I need a little help with my leg training as I am limited to squats, lunges, leg extensions, stiff legs and single leg curls. I don't own a hacksquat or leg press machine.

Using the exercises I mentioned above, what would be the most efficient way to train my legs? By this I mean how many sets of what and at what rep range? I have noticed that my quads respond better to a 15-8 rep range with regard to squats and leg extensions.

Looking forward to the replies

What about all the other leg exercises?
Split squats, front elevated split squats, rear elevated split squats, front squats, goblet squats, zercher squats - I could go on and on. Just because you train at home doesn't really mean your limited.

As for rep range/sets - depends on your goals, personal recovery time etc

DC

Dude Evo....I don't even know what 90% of those look like or how to do them. Lol. And there is nobody around here who could even show me. Nearest decent gym with qualified instructors etc are 250km away. So THAT'S the reason I say limited.

try googling a few..

MCJ wrote:

DC EVO wrote:

MCJ wrote: Hey guys.

I train from home and have my own equipment. I need a little help with my leg training as I am limited to squats, lunges, leg extensions, stiff legs and single leg curls. I don't own a hacksquat or leg press machine.

Using the exercises I mentioned above, what would be the most efficient way to train my legs? By this I mean how many sets of what and at what rep range? I have noticed that my quads respond better to a 15-8 rep range with regard to squats and leg extensions.

Looking forward to the replies

What about all the other leg exercises?
Split squats, front elevated split squats, rear elevated split squats, front squats, goblet squats, zercher squats - I could go on and on. Just because you train at home doesn't really mean your limited.

As for rep range/sets - depends on your goals, personal recovery time etc

DC

Dude Evo....I don't even know what 90% of those look like or how to do them. Lol. And there is nobody around here who could even show me. Nearest decent gym with qualified instructors etc are 250km away. So THAT'S the reason I say limited.

MCJ if I remember correctly, bodybuilding.com had an entire database of exercises with pics and instructions.

Yip will check on the net tonight. Didn't know there are so many variations of the squat.

I'm with Koe007 on this one, do those 3 exercises correctly and you won't need much else.

Currently my quad workout consists of squats, leg press and leg extensions, and I'm done! (By done, I mean my quads are fried)

I like Keo's suggestion.

You can also try 10 sets of squats and stiff's for 10 weeks twice a week. Your legs will grow.

regz wrote: I like Keo's suggestion.

You can also try 10 sets of squats and stiff's for 10 weeks twice a week. Your legs will grow.

like german volume training... you choose a weight with which you can complete 10 sets (hopefully) and if you get ten sets of ten then you know to increase the weight next time.

Thunderbeast wrote:

regz wrote: I like Keo's suggestion.

You can also try 10 sets of squats and stiff's for 10 weeks twice a week. Your legs will grow.

like german volume training... you choose a weight with which you can complete 10 sets (hopefully) and if you get ten sets of ten then you know to increase the weight next time.

precisely, just keep a bucket nearby once you managed to reach the desired intensity :sick:

Thunderbeast wrote:

regz wrote: I like Keo's suggestion.

You can also try 10 sets of squats and stiff's for 10 weeks twice a week. Your legs will grow.

like german volume training... you choose a weight with which you can complete 10 sets (hopefully) and if you get ten sets of ten then you know to increase the weight next time.

sies German volume training, my body hated it with a passion. Lost weight faster than a hooker addicted to tik!

8-10 sets of heaavy squats? I can barely manage 3 :woohoo:

CHAPEL wrote:

Thunderbeast wrote:

regz wrote: I like Keo's suggestion.

You can also try 10 sets of squats and stiff's for 10 weeks twice a week. Your legs will grow.

like german volume training... you choose a weight with which you can complete 10 sets (hopefully) and if you get ten sets of ten then you know to increase the weight next time.

sies German volume training, my body hated it with a passion. Lost weight faster than a hooker addicted to tik!

ja I am also a high intensity boy... if low reps is for lazy people then I guess high reps is for weak people... hahaha

Koe007 wrote: 8 sets squats heavy tag, 8 sets stiff leg deadlifts, end on leg extensions 4 sets

Just finished my leg workout about 15min ago. Lying on my bed typing this. So this is how it went:

3 sets of leg extension for warm-up x 15 reps

SQUATS:
Set 1 - 80kg x 11reps
Set 2 - 80kg x 10reps
Set 3 - 80kg x 10reps
Set 4 - 80kg x 9reps
Set 5 - 80kg x 9reps
Set 6 - 80kg x 8reps
Set 7 - 80kg x 7reps
Set 8 - 80kg x 7reps
I didn't go heavier as I'm trying to squat real deep and close to my heels. Last few sets were till failure.

STIFF LEGS:
NB!! I have never done this exercise before. Have usually only done hamstring curls. So also quite light weight.

Set 1 - 40kg x 10reps
Set 2 - 40kg x 10reps
Set 3 - 40kg x 10reps
Set 4 - 50kg x 8reps
Set 5 - 60kg x 8reps
Set 6 - 65kg x 7reps
Set 7 - 70kg x 6reps
Set 8 - 70kg x 6reps

LEG EXTENSIONS:

Set 1 - 6 bars x 13reps
Set 2 - 7 bars x 11reps
Set 3 - 8 bars x 9reps
Set 4 - 8 bars x 9 reps
Each bar is approx 8kg.

My hamstrings have never felt this way before. Allthough I can metally still do a few more sets my legs are physically unable to do more. But I really enjoyed it.

Any tips for calves? I don't have a calf machine only a little step within a door frame. I do standing calf raises on it to failure without weights as its bit cramped. Luckily I have natural big calves but stil wana push em

Try doing standing barbell calve raises. Stand with the bar hanging down in your hands either in front of you or behind you and rock onto your toes then back to your heels. Rinse and repeat

You can do the same thing seated but with the bar resting close to your knees

Or between every rep of squats, do a calf raise with the weight on your shoulders? Two exercises in one!

CHAPEL wrote:

Thunderbeast wrote:

regz wrote: I like Keo's suggestion.

You can also try 10 sets of squats and stiff's for 10 weeks twice a week. Your legs will grow.

like german volume training... you choose a weight with which you can complete 10 sets (hopefully) and if you get ten sets of ten then you know to increase the weight next time.

sies German volume training, my body hated it with a passion. Lost weight faster than a hooker addicted to tik!

Then you weren't consuming enough calories. The legs are known to be able to take high volume training.

MCJ wrote: Any tips for calves? I don't have a calf machine only a little step within a door frame. I do standing calf raises on it to failure without weights as its bit cramped. Luckily I have natural big calves but stil wana push em

If you have dumbells, try single standing calf raises with the free foot wrapped around the back of the working one and a dumbell in one hand and the other hand for support and balance, then swap feet.