Need a new routine for my legs..

[hoss827]

Can anyone help me out here? Post your leg workout.

[hoss827]

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

[inheritmylife]

A day: Squats, 1 failure set, 1 drop down failure set
SLDL, 2x10
Low rep calf work, 2 sets
B day: Deadlift or trap bar deadlift (alternating), 1 rep short of failure
Low rep calf work

[bigol'legs]

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

(basic routine)

[scottninpo]

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

[bigsd67]

well i switch up between the following:
Squat (front and back)
Deadlifts (Stiff leg, romanian, sumo)
Power Clean
Hang Clean
Power Snatch
Lunges
Single Leg Squats with opposite leg on a bench
Good Mornings
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.

[TheGame826]

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

(basic routine)

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.

[bigol'legs]

Thanks Game.. its nice to know someone remembers me..

[scrumhalf09]

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)
Quads-Monday
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

Hams-Thursday
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

[bigol'legs]

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.

[scrumhalf09]

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.

Warm-up is fine but the National Strength and Conditioning Association recommends multi-joint before single-joint.
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.

[yooo]

whats the 20 set squat routine?

[bigol'legs]

Warm-up is fine but the National Strength and Conditioning Association recommends multi-joint before single-joint.
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.

Well if your powerlifting yes..

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.

[scottninpo]

Well if your powerlifting yes..

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.

i thought that was from all your work on the farm?

[steve0]

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.

[scrumhalf09]

Well if your powerlifting yes..

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.

Can you provide a scientific reason why you would pre-exhaust. The way muscle physiology works in accordance to muscle force and fiber recruitment, pre-exhausting the muscle makes no sense. If you work the muscle hard enough during say a set of squats, it will recruit up to 100% of its total fibers. Depending on how heavy the weight is this can occur between 1-??? reps. This accomplishes the added stress that is needed to grow muscle.

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.

[bigol'legs]

nope.. i just like doing them..

but there is a reason, and its my secret..