Thread: Need a new routine for my legs..
02-28-2004, 06:20 PM #1
Need a new routine for my legs..
Can anyone help me out here? Post your leg workout.
02-28-2004, 06:41 PM #2
What about the CALVES whitey?!
I did Squat, leg extensions, leg curls, seated and standing calf raises, incline leg press...My legs are sore as hell afterwords...Bump for Big Ol too
02-28-2004, 07:03 PM #3
A day: Squats, 1 failure set, 1 drop down failure set
Low rep calf work, 2 sets
B day: Deadlift or trap bar deadlift (alternating), 1 rep short of failure
Low rep calf work
03-02-2004, 04:19 AM #4
dang... do your guys legs grow with that little of effort?
Well... hoss is banned so I'll post for you other 2..
4 sets leg extensions
4 sets single leg press
4 sets Squats (feet CLOSE)
6 sets seated leg curls
4 sets Laying curls
2 sets barbell lunges
03-02-2004, 05:45 AM #5
you really want to see massive growth in your legs? try the twenty rep sqaut routine, monday, wednesday, and friday every week for 12 weeks
03-02-2004, 06:23 AM #6
well i switch up between the following:
Squat (front and back)
Deadlifts (Stiff leg, romanian, sumo)
Single Leg Squats with opposite leg on a bench
Single Leg Ext. on a back extension thingy
The possibilities are endless..then you get into set and rep schemes....that ill talk about some other time.
03-03-2004, 09:21 AM #7Originally Posted by bigol'legs
Big'Ol i love your leg workouts. It never even crossed my mind to go in close for the squats. Ill keep you updated with new pics in about a month. Guys trust Big'ol with his workouts, they are phenomenal.
03-05-2004, 03:23 AM #8
Thanks Game.. its nice to know someone remembers me..
03-05-2004, 04:38 PM #9Junior Member
- Join Date
- Feb 2004
I will give you the following leg workout and recommendations for maximum muscle growth. Rest interval between sets is the key. Another key is to maximally work your muscle each set. How many times have you seen somebody train 3 x 10 and be able to perform all 3 sets with the same weight. Remember muscle growth occurs because a new stress has been introduced to the muscle. If you lift with a given weight for 10 reps and then perform a second set and get 10 reps, did you introduce a new stress on the 1st set? Also perform multi-joint before single joint exercises. Squats before leg extensions
12-20 consecutive sets per body part (Quads/Hams/Calves) are different body parts
30s - 1:15 rest interval between sets
6-12 reps per set
This is my workout (If I lift for sets of 12, I also you sets of 6,8,and 10 and rotate between all 4)
Squats 4 x 12 (1st set is basically 12 rep max, 2,3,4th sets are max effort with forced reps from a partner)
Leg Press (Hip Sled) 4 x 12
Lunges 4 x 12+12
Leg Extensions (ankles locked) 4x12
Leg Curls 4 x 12
RDL's 4 x 12
Standing Leg Curls 4 x 12+12
Hyperextensions 4 x 12
Calves- Monday & Thursday
Standing Calve Raise 6x12
45 Degree Raise 4 x 12
Sitting Raises 4 x 12
03-06-2004, 03:27 PM #10
I dont agree with doing multi joint before single joint excerises..
I do back extensions before i do deadlifts.... warm-up
Thats why i do leg extensions before squats... warms the knees up.
03-06-2004, 05:04 PM #11Junior Member
Originally Posted by bigol'legs
- Join Date
- Feb 2004
I warm up with extended squats and lateral squats.
Why waste your time warming up with an important exercise. My belief is that you warm the muscle up and then maximize the work on every set for every exercise.
03-06-2004, 09:42 PM #12
whats the 20 set squat routine?
03-08-2004, 12:34 AM #13Originally Posted by scrumhalf09
But if your bodybuilding, you also need to pre-exaust the muscle.. EXPECIALLY legs.
and doing this way I can squat 700+ at 215 lbs.
03-08-2004, 02:05 AM #14Originally Posted by bigol'legs
03-08-2004, 11:35 AM #15
i pretty much do BIG o'll legs workout but i do also do onlegged lunges with the olympic bar, normally i use 35's depending on when i do the workout, you can also do this one legged lung on the smith it has been working really well for me but my legs sux anyway, but i have noticed a diffrence when i started working them one at a time.
03-08-2004, 03:13 PM #16Junior Member
- Join Date
- Feb 2004
Pre-exhaustOriginally Posted by bigol'legs
By the way pre-exhausting the muscle doesn't lead to increased strength. Bodybuilding workouts are designed around isolating and working the muscle through volume, training, an increase in hormones through rest intervals, lactic acid removal rates, and CP energy system ratio's. None of these are specific to bodybuilding as they are to programs that are trained to increase ones strength.
03-09-2004, 01:34 AM #17
nope.. i just like doing them..
but there is a reason, and its my secret..
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