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I respect anyone who attempts this leg workout. I have never done a workout so tough in my life. If you want huge legs you will get them in no time with this workout.
(TRI-SET)
Lunges set of 10 (no rest)
Leg curls set of 15(no rest)
Squat set of 10(rest 1 minute)
(go through this 5 times)
That is the workout
Anyone have any other killer leg workouts?
i've got a better one, rope jummping for 10 mins. :aaGreen22
I puke or dry heave 90% of the time i do this leg workout, but only really do this workout once a month or so.
(max of 2min rest in between sets)
Barbell Squats- 4sets 12,10,8,6
Superset of Extensions & Ham Curls- 3 sets of 12
Hack Squats- 3sets of 50 reps
Calf raises- 1set 20reps, drop set
depending on how much rest you get after those supersets...it seems like the hack squats are the killer..after those 3 sets of 50 i wouldn't be able to move
sounds tough but it seems to me like your working more ur lungs than your actually legs musclesQuote:
Originally Posted by Squatman51
1 set of squats.
50 reps. with a weight that makes human beings quit at 15 reps. but you find a way to get to 50
then 1 set of stiff legged deadlifts for hams.
calf raises
done.
sounds like some good ones ill have to try them sometime :wg:
That's child's play.
Try my 20 rep routine having pre-exhausted your legs before.
Now THAT'S a killer! :)
~SC~
Yeah, Swole's routine is alot harder.
I upped the reps to 25 for 4 sets 3 days ago and my legs are still torched. Literally today when i was doing DB shoulder press it hurt like hell to the rest the DB's on my quads for a few seconds.
That's cool bro, I try to bang out 25 per set sometimes too, that's a great conditioner too!
~SC~
Dude its so ridiculousy hard to bang out 25 each set, even with 150 lbs.
anyone have a link to Swole's leg routine i would like to try it out
This routine is a killer! I havent been able to squat 185 for a month. I used to squat 365 for 6-8 4 sets, but now holy smokes :1laugh:Quote:
Originally Posted by SwoleCat
Can't remember or find the link to SC's leg routine, but if it's the one I think he's talking about it goes something like this:
Leg Extensions 5 sets X 15 reps, Leg Curls 5 sets X 15 reps
Superset the above two exercises. Then after exhausting your legs with these go on to squats and do 5 sets X 15 reps.
I will try to find the link to it.
Its 5 sets of 20 reps for squats!! And I bang out 20 reps for the extentions and hamstring curls as well.Quote:
Originally Posted by Cmore
Posted by Anteros in the thread:
I'm using it, works great, can't walk for a good 3 days after, already making a huge difference...neway it went something like this, SC can fine-tune the details that I'm going to try to remember...
start with 4 or 5 sets of leg extensions and curls at high rep:
the leg extensions/curls are together one set, thus you do a set of extensions lets say then quickly move on to curls, then rest for about 2 minutes...thats one set..
do this with a weight you can do about 15 reps of , at a "3/2 tempo"...3 seconds down, 2 seconds up.
this will get your legs ready for the 5 sets of squatsfrom personal experience, at this point you're already cursing SC and the ground he walks on)
...newho
5 sets of squats at a weight you can do 15-20 reps of, also at a 3/2 tempo...SC mentioned that u wanna do a weight that u can physically do 15 of, and mentally get to 20 with...thus the last 5 should be so hard and painful that you'll wanna... (insert some funny exaggeration here)...
he mentioned a little about proper squat technique among other tidbits I won't try to remember....the main points I remembered were to make sure you're pushing with ur heels, have ur feet slightly more then shoulder width if u like, with toes very slightly pointed outwards...the 3 seconds down will obviously be nice and slow, and the 2 seconds up will be somewhat of an explosion...
he also mentioned that "ass to the floor" technique is bs and you really only need to go down to a 90 degree angle at the knee pretty much...make sure you feel the force in the hip and not the lower back...if u do, focus the push on the heel of ur foot, as stated above..oh and make sure you dont bend ur back at the top of the rep, keep it nice and straight and squeeze the hell out of ur legs at the top.
thats pretty much what I remember, it works great, burns like hell, and I'd recommend you bring some sugared/salted water or gatorade etc if u dont already...cause I lose like 5 pounds of water everytime i do this routine, you'll wanna make sure your electrolyte levels dont fall too low, almost passed out...
neway, thanks SC, fix what you need to...enjoy everyone
Here is the link to that thread:
http://forums.steroid.com/showthread...at+leg+routine
Enjoy.
4-6 rep hack squat supersetted with a weighted sissy squats drop set
rest a minute,
10-12 rep cluster set (do a rep, wait 10 seconds, do a rep) partial rep leg press (go down half way) supersetted with leg extension (10-12) with 3 second statics at the top
repeat 3 times
This is works just the quadriceps, hitting them at both ends of their ROM. Similar idea to supersetting spider curls with preacher curls.
We talking for building stregth or bodybuilding?
Strength: 3 sets of leg extentions
1 set of 20 rep squats with as much weight you can do 10 reps and fail
Body building: 2 sets of leg extentions
1 set of squats
2 sets of leg curls
One set looks like this: Choose a weight you can do no more than 10 reps before failure. Do the 10 reps and then do another 8. You'll need someone to help, did I menton that? When you can't move your legs to complete a rep you hold in a static position until you start to slide backwards...too which your partner assists you just enough to get ot moving in the right direction.
Don't stop on that 8th forced rep...now drop the weight by 30% and do as many reps as you can until you completely fail, then do eight more reps with the help of your partner...you're almost finished with the first set so hang in there....now drop the weight another 30% and do as many reps as you can till failure and then do the forced rep portion. First set is done! Now all you have to do fet through another set like that then move over to squats. To do squats load the bar with everyting you cna handle and do ten reps....now try with everything you have to get four more reps.....squats are finished. Now do the leg curls just like the leg extentions for two sets and you are finished......you'll want to lay on the ground for a while and your legs are not going to be willing to do a damned thing for a good while and the soreness should go away around the f5th or 6th day after. But it's a hell of a workout!
Don't be surprised if you toss your cookies during or after the workout.
:2nono: :2nono:
#1
Warm-up Leg Extensions
2 sets 15-20 reps.... nice and slow,feel them out.
Hip Sled and Hack Squat supersets 4 sets
1st. 15 reps sled then 12 reps Hack
2nd. 12 reps sled 12 reps hack
3rd. 10 reps sled 10 reps hack
4th. 8 reps sled 8 reps hack
Pyramid your weight up each set
Lunges
4 sets 12 reps Pyramid weight up
Heavy Leg Extensions
4 sets 10 reps
Laying Hamstring Curls superset with Seated Ham Curls
4 sets 12 reps
Stiff-Leg Deadlifts
4 sets 12,10,10,8 reps Pyramid weight up
Inductors and Abductors Machine superset
4 sets 12 reps
#3
Superset Squats with Hack squats... 4 sets pyramid weight up reps 10-12 on each set
Single-leg Leg Press... 4 sets pyramid weight up reps 12-15
Leg Extensions... 3 sets with last set a drop set.. pyramid weight up reps 12-15
Stiff-leg DeadLifts 4 sets reps 12-15
Seated HamCurls... 6 sets pyramid weight up reps 12-15 last 3 sets drop sets
#4
12 sets squats... as follows.. each set go UP weight
Set1.. 25 reps
Set2.. 23 reps
Set3.. 20 reps
Set4.. 20 reps <-- exception same weight
Set5.. 18 reps
Set6.. 16 reps
Set7.. 15 reps
Set8.. 12 reps
Set9.. 12 reps
Set10. 10 reps
Set11. 8 reps
Set12. 6 reps
12 second sets.... 6 seconds on the negative and 6 on the positive
4 sets squats
4 sets hacks superset with sissy squats (dont 12 seconds on sissy's)
4 sets single legpress
:7up:
3sets of extentions and leg curls for warm-up
10 sets of squats and thats it for quads(i dont mess around with stuff that just makes you tierd)
are you hitting failure on all 12 sets?Quote:
Originally Posted by bigol'legs
my leg routine
five minute bike warmup
5 sets squats free weight 2 sets x 20reps then 3 sets of 8 to 10 reps
5 sets leg press 2 sets x 15 reps then 3 sets of 8 to 10 reps
3 sets of leg extension of 15 reps
2 or 3 sets of lundges if i havent spewed up bout 3 times already
yes sir. and it hurts. ;)Quote:
Originally Posted by HOLLYWOOD