Ok here is my "old" "typical" leg workout by request. The one I do now isnt worth mentioning. But this got my legs where they are.
Warm up- 10 min bike
Light- smith machine squats, 20-25reps
Big jump in weight, 15-20 reps
Next jump, 10-15 reps
Next jump max weight, 8-10 reps
Same
Drop, 10-15 reps
Often using negatives and rest pauses(OMG.. the way to go for unreal leg workouts, if your not using them your missing out). I always challenged myself. Weight as far as squatting never really did anything for me but tight form and intensity is where it is at. Sometimes I would only do 4 sets and others I would do 8. All by feel.
Med. weight- leg press, 20-30 reps
Jump in weight, 20-25 reps
and so on maxing out at 10-12 reps over 4-5 sets
Almost always supersetted with free standing squats with my partner holding my wrist. Or no weight/light weight on hack squat.
Also loved using drop sets/stripping but you have to have a good partner for this, unless your on a machine.
Light weight- leg extentions, whatever I could do in a rep range never below 12 and 3 sets. Almost always using negatives and forced reps and/or drop sets/stripping. I also like starting my workouts with leg extentions, great for pre exaushion.
I switch little things like number of sets, exercise order, machines all the time. I use intensity and not weight.
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I love the higher reps because I can "FEEL" the weight better, concentate more, better range of motion, tighter form and the pump and burn is by far superior to 4-6 reps with super heavy weight. Hope you "enjoy" and really get that burn, if you really kick your ass you wont want to walk out of there or drive home, I promise they wont fall off but you may feel like cutting them off.
