Thread: Leg training
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02-26-2002, 10:07 PM #1Associate Member
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- Dec 2001
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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.
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02-27-2002, 10:11 AM #2
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..Mod @ IronBodyBuilding.com
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02-27-2002, 10:14 AM #3
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!!!
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02-27-2002, 10:48 AM #4
Thanks Buffchic, I am gonna do this or try to myself.
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02-27-2002, 01:08 PM #5Associate 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.
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02-27-2002, 01:25 PM #6
awww rest pause, nothing like them... they are killer
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02-28-2002, 08:27 AM #7
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...Mod @ IronBodyBuilding.com
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02-28-2002, 01:20 PM #8Associate 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.
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02-28-2002, 01:31 PM #9
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.Mod @ IronBodyBuilding.com
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03-01-2002, 09:04 AM #10
Allright......OK....no more lunges.....buttttttt if my ass falls.
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03-01-2002, 09:10 AM #11Originally posted by Babyweight
Allright......OK....no more lunges.....buttttttt if my ass falls.
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03-01-2002, 09:28 AM #12
You so crazy Cane..... Gotta luv ya!
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03-01-2002, 09:32 AM #13Originally posted by Babyweight
You so crazy Cane..... Gotta luv ya!
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03-01-2002, 10:04 AM #14
I hear ya...couldn't agree with you more. Remember us Fla folks need to stick together.
Mod @ IronBodyBuilding.com
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03-01-2002, 01:55 PM #15Originally posted by Babyweight
I hear ya...couldn't agree with you more. Remember us Fla folks need to stick together.
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03-01-2002, 02:41 PM #16Originally 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.
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03-03-2002, 05:37 PM #17
2 kinds of yankees:
yankees and
damn yankees
yankees ,come and leave
damn yankees, come and stay
ehhehehehehehehehehhe
JAJ ;-)
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03-03-2002, 06:02 PM #18Originally posted by manijak
2 kinds of yankees:
yankees and
damn yankees
yankees ,come and leave
damn yankees, come and stay
ehhehehehehehehehehhe
JAJ ;-)
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03-03-2002, 06:32 PM #19Retired Vet
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- Nov 2001
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- IRELAND.
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- 4,185
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
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03-03-2002, 10:57 PM #20Originally 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
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 !
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03-04-2002, 12:39 AM #21Retired Vet
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- Nov 2001
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- IRELAND.
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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
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03-04-2002, 08:01 AM #22Originally 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
I'm still getting over you can lift a friggin' ton of weight....DAMN !
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03-06-2002, 07:30 AM #23Retired 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
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03-06-2002, 07:36 AM #24Originally 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
THAT IS AN ORDER !
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03-06-2002, 08:29 AM #25Retired Vet
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Thanks.
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