my legs need work.

**dtrain000** · 11-10-2010, 01:21 AM

let me know what i can do. this is what i do for my legs

EVERYTHING 2 SETS OF 8

Squat 135 warm up, 165, 185, 225, 245, 265, 275 on these i go 2 sets of 6-8 most likely 6 by then.

EVERYTHING TO FAIL HERE

Leg extentions with my feet pointed out to work the lower part of the quad. i dont exactly know the weight i do on these. i do many set of 8 most likely 7 sets.

Hambstring curls i do the same thing on these as the leg extentions 8 sets of 7.

**gbrice75** · 11-10-2010, 06:38 AM

They don't look that bad bro. When you say 2 sets of 8 - that's for every weight you listed? So at least 12 sets of squats? Are you possibly overtraining? Is this 1x or 2x a week?

How about changing up your squat routine? Hack squats, front squats, etc. Want a great shoulder superset (sort of) while doing squats? Try overhead press squats - most likely with just your warm up weight. Your shoulders will kill, and holding the bar up REALLY forces you to concentrate on squat form.

Just some suggestions...

**Dukkit** · 11-10-2010, 07:46 AM

Legs dont look terrible at all bro.

But some thoughts...

Train your hams first.
That way youll exhaust them and your quads will have to be used more when you train them after.

Seems like your doing too much of one thing. (squats, ham curls)
Do 2 warm ups or so for squats. Till you feel good. Then bang out 3 working sets. Hit em heavy.

This is my routine as of right now. Working well for me.

Ham curls - 2 warmups. 3 work sets. 2 drop sets
Stiff leg deads - 2 work sets
Leg press - 2 warmups. 3 work sets.
Barbell hack squats - 3 sets

Ive also found that higher reps work the best (for me) in terms of legs. Im 6'3 and so my legs dont grow that easy.
I do 12-20 reps for almost all leg exercises.

Shit hurts, But Ive had better results in the past year then I have had in the past 3

***FireGuy*** · 11-10-2010, 07:49 AM

I agree with GBrice about your legs not looking bad, they actually look pretty good. I am going to disagree about seeing 12 sets, I see 1 set, maybe 2. If you can do 2 sets of 8 @ 275 there is no reason to be doing 2 sets of 8 @ 165,185,225 ect...once you are warmed up. My first suggestion would be to warm up thoroughly then do 185 for 20-25 reps, 225 for 12-15 reps, 245 for 10-12 reps then 275 for 8-10 reps. You will be done squatting much sooner and the session will be much more intense. You are not going to like what I outlined for you because it's going hurt and you will try to talk yourself into going back to what you were doing for all the wrong reasons. Trust me, that is not too high of a rep range for legs.

2nd-Ditch the leg extensions. Unless you are competing and 10 weeks out from a show there is no reason to do them. If you still choose to do them I would advise to stop with the feet pointed out/in. Doing so only torques the knee joint even more on an exercise that's not really good for them to begin with. Changing the foot angle does next to nothing to hit different aspects of your thigh as well.

Through in some lunges (long strides) and some stiff legged deads and that's all you need along with the hamstring curls you are already doing.

***FireGuy*** · 11-10-2010, 07:50 AM

I see dukkit hit send a minute before I did. Funny, he gave you pretty much the exact same advice as I did.

**Dukkit** · 11-10-2010, 07:51 AM

Originally Posted by FireGuy1

I see dukkit hit send a minute before I did. Funny, he gave you pretty much the exact same advice as I did.

lol. We have done that a few times over the past few years bro.

And I forgot to mention Lunges. So Im glad you did.

**gbrice75** · 11-10-2010, 08:07 AM

Excellent advice from Dukkit and FG... i'm going to adopt some of it myself. =)

**dtrain000** · 11-10-2010, 12:25 PM

ok thanks guys ill def use that workout. its no problem because i love ripping the shit out of my legs.

**HitIt** · 11-10-2010, 12:34 PM

and nice pistol on the sink

**dtrain000** · 11-10-2010, 03:21 PM

Xdm 40 cal ftw!

**gbrice75** · 11-10-2010, 05:26 PM

Originally Posted by dtrain000

Xdm 40 cal ftw!

Stickin' with my S&W M&P .45 =)

**dtrain000** · 11-11-2010, 02:36 AM

I've got too many to count

**terraj** · 11-11-2010, 02:52 AM

Originally Posted by dtrain000

.

Leg extentions with my feet pointed out to work the lower part of the quad. i dont exactly know the weight i do on these. i do many set of 8 most likely 7 sets.

Really bad for the knees Bro.

**Far from massive** · 11-11-2010, 03:32 PM

I agree on the slew footed extensions, extensions are hard enough on the knees aready. Too many low wieght sets on the squats. And about bringing your pistol to the crapper...well I guess you don't wanna get caught with your pants down...

Ohh yeah, legs look pretty damn good already.

**dtrain000** · 11-11-2010, 03:40 PM

Thanks bros

**tbody66** · 11-11-2010, 09:16 PM

Another vote for the legs being proportionate for your build and another vote for incorporating lunges and stiff legged deads.

**dtrain000** · 11-12-2010, 09:16 AM

yea i dont think they are all that bad but they could always be better..

**weknowbobbito** · 11-12-2010, 08:51 PM

looks good keep it up

**dtrain000** · 11-19-2010, 02:53 AM

UPDATE

Ive been using FireGuy1's advice on legs and it is working after the first workout i could hardly walk and it felt amazing. love tearing the shit out of my legs. i never told my gf i switched workouts and she even commented how they look different. it was a day after the 1st workout and they were full of blood. thanks guys for all the input!

**moregunsthanroses** · 11-19-2010, 10:40 AM

Good advice by dukkit and fireguy I noticed the gun as well, before I read hitit's post.

I agree your legs actually look pretty good. The routine tweaking is good so you can to maximize your potential, keep up the good work.