this any good????

i have been working out for 3 years im 18 5-9, 195lbs with 12%bf......... im into hockey and im on the ice everyday so i dont do legs very much, i wait until the summer to go hardcore with them but we are getting into playoff time now and i did a leg workout today since i have a little time off...........

bike warm up 10 min , stretch
leg press 6 sets
hak squats 5 sets
leg ext 4 sets
hamstring curls(lying down)4 sets
split squat 3sets
and did calves at the end....... does this workout seem alrght, or should i switch it up... should i switch squats for leg presses every other week or do both in the same workout??? i want to gain mass , any help would be great.....thanx :unsure:

and im a guy .. this is my ladies use name and s**T..

Quote:

---

Originally Posted by uhhuh

and im a guy .. this is my ladies use name and s**T..

---

OK, I was confused there for a second. That's a lot of sets. I would go for something more conventional, like 3-4 exercises of 4 sets each.

hahahaa, thank god, i was like "holy sh*t" a 195lb girl with 12% body fat!!!, sorry i didn't even read the rest of the post!

ok i read it, you can throw out that entire routine and do one set of 20 rep squat routine and get way better results

i heard that if u want ur legs to grow u need to do atleast 20 sets???? this true???
i read it in a flex mag....

ur routine just basic, like squats, leg press, extensions??????

20 REPS, not sets, one SET of 20 REPS, it's from a book called supersquat, pick a weight that you max out on 10-12 reps and do 20 reps, taking three deep breaths in between each rep

thats all i would need??....doesnt seem like very much for a full leg workout..i will try ur workout though ... thanx for the help

and i made a new name for myself.. haha didnt want to confuse ppl when i ask questions..haha... thanx....

Quote:

---

Originally Posted by speedster7

thats all i would need??....doesnt seem like very much for a full leg workout..i will try ur workout though ... thanx for the help

---

it doesn't sound like much but try it and see how effective it is.

IF you want to pack on size, strength and speed with your wheels then try something like this:

Squat 12,10,8,6,4

Leg press: 4x10, for your 5th set go untill failure with the weight you just got done using, then strip a plate off of both sides and go for failure untill there aren't anymore plates on the **** thing.

Do the same with leg extensions and leg curls except take about 20lbs off each time.

3-way calf raises (toes together, heels together and toes forward) 4x10

You should also deadlift and powerclean on your 2nd leg day, if you have one. :dg: