leg strength, ideas & comments welcome
Hey guys, I've had a good boost of strength lately, but I've been eating s**t food since the holidays (lack of discipline), but my strength has gone up - go figure. Want to continue to increase my leg press. Squats aren't my strong point, since I have a longer torso. My max squat is around 550. Comments & flames welcome.
Here's my let routine I've been using lately.
Legs - once per week
squats, warm ups - 135 x 8-10, 225 x 8 - 10, deep squats, no belt or leg wraps
squats - 315 x 8-10, 365 x 8-10, 405 x 4-6, deep squats, no belt or leg wraps
leg press - @ 630 x 10-12, 720 x 8-10, 810 x 8-10, 900 x 6-8, 1000 x 5, deep presses, no belt or leg wraps
leg extensions - varied (depends on how spent I am, usually use lighter weight to failure at the 12 - 15 mark, 3-5 sets, to really burn the quads)
leg curls - same routine as leg extensions
calf raises - usually go to the smith machine as if I were doing squats, grab one of the aerobics boards to stand on to elevate my feet, and start off with 3 plates on each side for a couple of sets x 15 reps, then 4 plates for a couple of sets x 10-15, doing 'em slow and deep.
Some days I'll do the "girlie" machines to work inner and outer thighs, which really seems to help with my stabilizer muscles. I hate lunges, but need to do more of them, I feel, because the first time I ever did a serious set of the, my a** burned for a few days! I've been getting myself in shape and haven't used belts or knee wraps yet, as I haven't gone so heavy that I can't handle the weight, but I think with my current workout, I could be throwing around some serious weight in a year or two.
Anyway, here's a couple of off-beat questions... Does eating "crap" food help in gains, or just weight gains? Do you guys recommend sticking with the basics or doing the other "non-bulk" exercises such as lunges and those "girlie" machines that work your inner and outer thighs? And finally, is it good to only work legs once a week? (seems to be working great for me)