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Thread: Leg training

  1. #1
    bufchic is offline Associate Member
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    Leg training

    Ok here is my "old" "typical" leg workout by request. The one I do now isnt worth mentioning. But this got my legs where they are.

    Warm up- 10 min bike

    Light- smith machine squats, 20-25reps
    Big jump in weight, 15-20 reps
    Next jump, 10-15 reps
    Next jump max weight, 8-10 reps
    Same
    Drop, 10-15 reps
    Often using negatives and rest pauses(OMG.. the way to go for unreal leg workouts, if your not using them your missing out). I always challenged myself. Weight as far as squatting never really did anything for me but tight form and intensity is where it is at. Sometimes I would only do 4 sets and others I would do 8. All by feel.

    Med. weight- leg press, 20-30 reps
    Jump in weight, 20-25 reps
    and so on maxing out at 10-12 reps over 4-5 sets
    Almost always supersetted with free standing squats with my partner holding my wrist. Or no weight/light weight on hack squat.
    Also loved using drop sets/stripping but you have to have a good partner for this, unless your on a machine.

    Light weight- leg extentions, whatever I could do in a rep range never below 12 and 3 sets. Almost always using negatives and forced reps and/or drop sets/stripping. I also like starting my workouts with leg extentions, great for pre exaushion.

    I switch little things like number of sets, exercise order, machines all the time. I use intensity and not weight.

  2. #2
    Babyweight's Avatar
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    Thank you Bufchic....I've been waiting for you to post this!!
    Although, my legs may fall off...I've never done that many reps before, but it's worth giving it a try..

  3. #3
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    Hey Buffchick!!! (Sorry Im off the subject)
    I really Like your Fuck Dr. Atkins piece... That guy is a shithead screwin with peoples bodies and money that way!!!

  4. #4
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    Thumbs up

    Thanks Buffchic, I am gonna do this or try to myself.

  5. #5
    bufchic is offline Associate Member
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    Sure I love the higher reps because I can "FEEL" the weight better, concentate more, better range of motion, tighter form and the pump and burn is by far superior to 4-6 reps with super heavy weight. Hope you "enjoy" and really get that burn, if you really kick your ass you wont want to walk out of there or drive home, I promise they wont fall off but you may feel like cutting them off.
    Bigtex- He he, thanks. I couldnt agree more.
    Last edited by bufchic; 02-27-2002 at 01:11 PM.

  6. #6
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    awww rest pause, nothing like them... they are killer

  7. #7
    Babyweight's Avatar
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    Yep, did it last night....Love the pain!!! hehe
    One question then Bufchic.....would I then do my lunges on Hamstring day as opposed to Leg day?
    Thanks so much for your input...

  8. #8
    bufchic is offline Associate Member
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    Yay!
    Im not a lunges fan. I do like them for a light warm up now and then and working on stabilization and balance but thats it. They are great if you are a house wife that has an ass falling to the floor and too lazy to do a "real" leg workout, but otherwise I wouldnt bother. They tear up my knees and all most all of my clients have felt the same.

  9. #9
    Babyweight's Avatar
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    Maybe I should cut them out then if I'm waisting my time. They seem to help tone my legs & ass really well though.
    Maybe I'll just switch to the stairmaster....Yuk!
    I appreciate you input bufchic.

  10. #10
    Babyweight's Avatar
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    Allright......OK....no more lunges.....buttttttt if my ass falls.

  11. #11
    Canes4Ever's Avatar
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    Originally posted by Babyweight
    Allright......OK....no more lunges.....buttttttt if my ass falls.
    Trust me someone in this gang will catch it.....TRUST ME on that one !


  12. #12
    Babyweight's Avatar
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    You so crazy Cane..... Gotta luv ya!

  13. #13
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    Originally posted by Babyweight
    You so crazy Cane..... Gotta luv ya!
    Thank ya girlie, I try to keep things on a lighter note most of the time. I love life and am trying to live it to the fullest. I may not be pretty to look at (and with this crowd that's a tough one to do....I mean some of the guys around here could sink a ship UGH !) but most folks think I'm pretty fun.


  14. #14
    Babyweight's Avatar
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    I hear ya...couldn't agree with you more. Remember us Fla folks need to stick together.

  15. #15
    Canes4Ever's Avatar
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    Originally posted by Babyweight
    I hear ya...couldn't agree with you more. Remember us Fla folks need to stick together.
    That's right if we don't all the transplanted New Yawkers will take over. hehehe !


  16. #16
    Canes4Ever's Avatar
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    Originally posted by Diesel


    Hey, hey, hey.....
    Haven't you all learned that when it comes to people from NJ and NY that we either own it or will be taking it over very shortly.

    Yeah, we noticed already......so Mr. Diesel, "How ya doin'?" (Bud Lite ads )

  17. #17
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    2 kinds of yankees:
    yankees and
    damn yankees
    yankees ,come and leave
    damn yankees, come and stay
    ehhehehehehehehehehhe
    JAJ ;-)

  18. #18
    Canes4Ever's Avatar
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    Originally posted by manijak
    2 kinds of yankees:
    yankees and
    damn yankees
    yankees ,come and leave
    damn yankees, come and stay
    ehhehehehehehehehehhe
    JAJ ;-)
    A a true son of the South myself, I have to grin with Manijak on this one ! (I am a decendant of 2 of the South's greatest generals)

  19. #19
    BOUNCER is offline Retired Vet
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    I'll just throw in my leg workout at the moment. Since legs are my favourit body part I love hitting them hard and heavy.

    I start with 2 warm up sets on the 45% leg press at 25 reps +/-.
    Then start making big jumps to two more warm ups at 50 percent max and 70 percent max for low reps so as not to exhaust myself, but merely to get a feel for the weight.
    Then hit (at the moment) 880kgs +/- (2.2kgs per lb for the maths) for 6 reps, and +/- for at least 4 sets.
    The it's hack squats, again 2 moderate weight warm ups and then it's max's for 4 sets, mostly around 360kgs.
    I finish off with 4 sets of extentions, with the last two being drops sets. Then crawl back to the dressing room.

    When I do regular squats I do them in place of the hack squats.

    Bouncer

  20. #20
    Canes4Ever's Avatar
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    Originally posted by Bouncer AKA bouncer
    I'll just throw in my leg workout at the moment. Since legs are my favourit body part I love hitting them hard and heavy.

    I start with 2 warm up sets on the 45% leg press at 25 reps +/-.
    Then start making big jumps to two more warm ups at 50 percent max and 70 percent max for low reps so as not to exhaust myself, but merely to get a feel for the weight.
    Then hit (at the moment) 880kgs +/- (2.2kgs per lb for the maths) for 6 reps, and +/- for at least 4 sets.
    The it's hack squats, again 2 moderate weight warm ups and then it's max's for 4 sets, mostly around 360kgs.
    I finish off with 4 sets of extentions, with the last two being drops sets. Then crawl back to the dressing room.

    When I do regular squats I do them in place of the hack squats.

    Bouncer
    Thanks Bouncer !

    880 kgs = 1,936 lbs !!!!!!!!!!!!!!!!!!!!! <GULP>

    Damn.....I'm sorry bro but to me you seem like friggin' Superman. That's awesome !

    I feel so insignificant around here sometimes !

  21. #21
    BOUNCER is offline Retired Vet
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    Nah don't worry. I cycled hundred's of miles per week for year's and have only just quit the sport. I wish all my other lifts were on par !

    Bouncer

  22. #22
    Canes4Ever's Avatar
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    Originally posted by Bouncer AKA bouncer
    Nah don't worry. I cycled hundred's of miles per week for year's and have only just quit the sport. I wish all my other lifts were on par !

    Bouncer
    When can we see those wheels of yours....now that must be a sight ! That would be inspirational brother !

    I'm still getting over you can lift a friggin' ton of weight....DAMN !


  23. #23
    BOUNCER is offline Retired Vet
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    I'll try get off a few leg photos tomorrow if I can get to the gym. My Grandmother is dying in hospital at the moment and my time is limited as she can go anytime and I'm spending as much time up in the hospital with her.

    Bouncer

  24. #24
    Canes4Ever's Avatar
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    Originally posted by Bouncer AKA bouncer
    I'll try get off a few leg photos tomorrow if I can get to the gym. My Grandmother is dying in hospital at the moment and my time is limited as she can go anytime and I'm spending as much time up in the hospital with her.

    Bouncer
    Dude, I made that post several days ago before I knew about grandma. Forget the pix bro, spend the time with your gran....and if I may be so bold.....

    THAT IS AN ORDER !

  25. #25
    BOUNCER is offline Retired Vet
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    Thanks.

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