Legs....

Untill recently I was doing 4 exercises 12-15 reps. The exercises included Squats, leg extentions, leg presses and Hamstring curls in that order. I now find out that Squats and leg presses are the same movement, so this means that the quads would get overtrained . The question that I have is what do your leg day consist of. I tried Swolecats protocol and enjoyed it :cool: . I need a alternate routine to shock the hell out of the quads so that I have to crawl. How about Hack Squats and lunges are they a good alternte? How many sets and exercises do you do?

Thanks for your time

:elephant:

Almost every training article that I have read has had Squats and Leg presses in the same day routine. Some do 12-15 reps and 4 exercises and some do 8-10reps. I did Swole's Protocol and For three days my legs were cursing at me...lol


:elephant:

hack squats, legs closer then shoulder width to work on your sweep

A good program for a beginer is to start with 4 sets of squats, 4 sets of leg press, 4 sets of extensions. pyramid your weight up each set and aim for 8-12 reps. Then move onto 5 sets of stiff legged deadlifts (go very easy and light starting this out, make sure your form is good) and 6 sets of hamstring curls, both aiming for 8-12 reps per set. Next you've got to wail on your calves, typically i do two exercises, standing and seated, 6 sets each. 2 sets toes in, 2 sets toes out and 2 sets toes straight forward for each.

this adds up to a long day but....

your legs are HUGE. you've really got to wail on them if you want them to grow.

If you want a more advanced leg scheme, you can split your legs up into two days, which is what i do personally. let me know and i'll post that here too.

Quote:

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Originally Posted by Dude-Man

A good program for a beginer is to start with 4 sets of squats, 4 sets of leg press, 4 sets of extensions. pyramid your weight up each set and aim for 8-12 reps. Then move onto 5 sets of stiff legged deadlifts (go very easy and light starting this out, make sure your form is good) and 6 sets of hamstring curls, both aiming for 8-12 reps per set. Next you've got to wail on your calves, typically i do two exercises, standing and seated, 6 sets each. 2 sets toes in, 2 sets toes out and 2 sets toes straight forward for each.

this adds up to a long day but....

your legs are HUGE. you've really got to wail on them if you want them to grow.

If you want a more advanced leg scheme, you can split your legs up into two days, which is what i do personally. let me know and i'll post that here too.

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Thanks my friend that's great info, please post your advanced leg scheme if it's not too much trouble. Thank you for your time I will definately try what you've outlined and I'll go buy a wheel chair for leg days...lol. Thanks again and I look forward to the advanced leg scheme.

:banana:

why do you 'need' an alternative program?

If it aint broke..don't fix it (IMO)

~Nark

Quote:

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Originally Posted by Narkissos

why do you 'need' an alternative program?

If it aint broke..don't fix it (IMO)

~Nark

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:lol: :lol: That's true. I like to switch things up often so I shock the hell out of my legs, different movements, reps, weights and routine's is benifiacial to give those legs the beating of a lifetime.