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10-28-2015, 08:21 AM #1
30 min legs
Ok so I only have about 30 min (45 min counting drive).
Should I just squat until I can't move my legs or what's your idea of a killer 30 min leg workout?
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10-28-2015, 09:06 AM #2Originally Posted by 73rr
Squatting in a hurry has greater risk of injury. Easier to keep your form on the machines.
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10-28-2015, 10:27 AM #3
By far the best workout I've tried and still go for right now is a russian routine (damn these russians).
It is not for everyone and it will take ALOT of your mentality, but you can do it in 30min and will most likely get great results.
Basically you start with 60-70% of your max 1rp deep sqaut weight and do it 10x10. Rest between 2-5min on each set.
HURTS! But so damn awesome!
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10-28-2015, 04:26 PM #4Originally Posted by 73rr
5 min walk on treadmill or elliptical including stretching.
Superset let extensions and hamstring curls and prefatigue your legs with 2-3 sets of 15-20 reps of light weight (5-10mins). Resting 1 min between sets.
Pick your compound leg movement (squats, leg press, hack squat, etc) perform a light warm up set, then a "feeler set" or 2 to determine your weight. (3-5 mins)
Load the appropriate weight for you to work intensely to failure at 6-8 reps. You MUST explode and hit failure. This is a single working set. (1-3) mins
You can choose to perform a drop set, or two, if this is possible for you. You would most likely hit about 3-4 reps on each drop set (1-2 mins if performed).
You have approx 5 mins left, during which you can stretch and cool down, or you could grab DBs and perform a set of walking lunges to failure.
Hopefully it won't take you 10 mins to walk to your car.
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10-28-2015, 05:55 PM #5
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10-28-2015, 05:57 PM #6
And yes some how I was out of the gym within that 30 min but was still a little late to work! O well
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10-28-2015, 06:44 PM #7Originally Posted by 73rr
To be honest, if you do that there set much else you would need to do.
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10-29-2015, 04:29 AM #8
I think that 30 minutes is a bit rushed to do a leg workout unless you are sticking to a HIT program. I think HIT is great but I only include it in one training cycle per year to avoid adaptation. I believe that implementing some PL training in your leg workout is absolutely essential to get stronger and grow. This is beneficial because the PL training will get you stronger hence you will be able to move more weight when training for hypertrophy. Doing something like this can be beneficial for strength and hypertrophy:
Warmup exercise: 4x10
Hatfield squats 8/6/5/3/3/3/ strength
Front squats 8/8/6/6/6 size
This would be an example of the quad portion of your workout then move onto hamstrings .....calves as well if you have enough in the tank or do them on a separate day.
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10-29-2015, 08:28 AM #9
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11-11-2015, 12:30 AM #10
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11-26-2015, 10:48 PM #11New Member
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Leg Extension 4-5sets
Hamstring Curl 4-5sets
Calves with any time you can fit in
**Also barbell lounges are killer for sculpting legs**
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11-26-2015, 11:32 PM #12
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11-27-2015, 12:02 AM #13
I do agree with this comment.
Yes this is one of my older questions on this forum.
When it comes to calve. So many ppl just slack off! It kills me! That's like not working out your arms.
Think about being on a beach in your swimming suit. What do u see? Upper body of course and ?????? Calves!
That being said, u MUST KILL calves
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11-27-2015, 05:11 AM #14
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