BD's Current Leg Routine

[novastepp]

you bdmfkr you that looks almost identical to my routine(s). i also love swole's routine. the major difference is the numbers

[IBdmfkr]

Yea I like to incorporate a bit of both.. seems to keep the ole legs growing.
Curious to see how your bulk goes Nova.. Gluck and say bye bye to your abs lmao!

[Undecided09]

Yeah BD, The volume is definately high. From my understanding of it from my trainer who wrote it for me, the high volume stimulates growth and stimulates mass testosterone release for muscle development, especially in legs in which your test release sky rockets!! I also have a hamstring/calves day thats pretty cool!

[guest589745]

Im gonna put these on mY HD if ya dont mind ......

[getpaid]

Incase anyone is interested I've had a few different ppl inquiring on what I do for my "little" legs lol... Here's the current routine I'm doing with much success. In the past I used a 2day/wk approach to build the foundation (monday/quads, thurs/hams), now it is every 6days/bodypart EOD training.

Here's my leg routines as of now.. Alternating weeks, keep in mind a lot of how your leg develops is genetics, same as any other bodypart.

Week1 + 3:

Hack squats - 5sets
set 1 warmup - 1plate ~ 15 reps
Set 2 warmup2 - 2plates ~ 12reps
Set 3 First workset - 4plates ~ 10reps
Set 4 2nd Workset - 5plates ~ 8reps
Set 5 final set, long rest inbetween - 6plates ~ 4-8reps

Leg Press - 4sets
Set 1 warmup - 6plates ~15reps
Set 2 moderate - 8plates ~10reps
Set 3 heavy - 12plates ~ 8reps
Set 4 superheavy - 13plates w/2 on top of machine ~ 6-8reps

Weighted lunges - 3sets (almost dead by this time, legs shaking)
(hold dumbbells in each hand using wrist wraps for grip, remember concentrating on quads/glutes)
Set 1 moderate - 70lbs ea hand ~ 10reps each leg
Set 2 heavy - 80lbs ea hand ~ 8reps ea leg
Set 3 final set brutal - 100lbs ea hand ~ 4-6reps ea side

At this time I go lay down or sitdown for 5minutes so I don't throw-up and so I can still walk to my car.

Workout wks 2 + 4 SC's Swole Leg Routine! Great routine, PROPS to SC for this. It's a sticky for a reason, not only that look at the man's legs for cryin out loud! Here's the link btw for more indepth details:
http://forums.steroid.com/showthread...ht=leg+routine
[Volume training]
Superset 5sets each
Leg extension + leg curls high reps 5sets back to back
Should have a good pump at this time, jump right over to the squat rack.
Here I load up a light weight I can do 20times.
5 sets of 20!
Squats:
set 1 - 135 x 20 reps (not so hard but feel the burn)
set 2 - 135 x 20 reps (bit harder getting a bit winded)
set 3 - 185 x 20 reps (oh shit why am I doing 2more sets?!) lol
set 4 - 185 x 20 reps (I think I'm going to throw-up and die)
set 5! - 225 x 20 reps (Why do I enjoy doing this to myself?!)

Brutal workout for volume training, forcing blood into the muscle to spark growth.
MAKE SURE you keep a good tempo on the squats going ALL THE WAY down parrallel and back up not locking your knees all the way out. 2seconds down, 1second up, NO PAUSE KEEP IT MOVING. This workout is one of the most brutal ever if done correctly, I usually get light-headed and have a hard time driving home, literally.

Hope this helped some of you.. a great set of legs is NOT easy to come by, they take excruciating pain/work week-in and week-out.

Goodluck, I have many more workouts for legs in my head but these are just the two I'm playing with now. Each is just as hard though, many ppl only come with me once for my leg routines and then I never see them again lmao!

Holy $hit! I just did this tonight and you were not lying when you said it was hard to drive home..I'm probably not going to be able to walk very easy tomorrow..Anyways great routine and I will definetly be throwing this in my arsenal!!!

[IBdmfkr]

Haven't done this routine in quite sometime, thx for the bump I'm tempted to try it in the next couple weeks, built my foundation off of routines like these

[vitor]

Haven't done this routine in quite sometime, thx for the bump I'm tempted to try it in the next couple weeks, built my foundation off of routines like these

My legs has always been lagging behind my upper, genetics I guess,
But anyway,
Do you think its necessary to do extensions when when only going for max growth?

After preforming squats, leg-press and hack squat(only 2-3 hard working sets on each), I feel sick, and if I do more I usally throw up...I dont feel like extensions developes my legs anyway...

[getpaid]

[QUOTE=

After preforming squats, leg-press and hack squat(only 2-3 hard working sets on each), I feel sick, and if I do more I usally throw up...I dont feel like extensions developes my legs anyway...[/QUOTE]

I feel as if I am going to puke after every leg workout!

[IBdmfkr]

Extensions actually give you a better contraction (utilizing more muscle fibers in your quad as opposed to a compound movement that would work many different muscles to lift the weight), so yes I feel extensions are a great addition to any workout.
Kind of like doing a bit of Triceps at the end of a chest/shoulder routine, or biceps after back.

[IBdmfkr]

If you don't feel like leg extensions are helping to develop your quads then you aren't doing them right.. slow down the rep and squeeze them are at the top.

Throwing up is a sign of a good workout and means you stressed your CNS to the max. Keep a trash-can nearby.

[vitor]

Good info.

Had a good leg workout today. Used extension to pre-exhuast my quads b/f squat. I got more "contact" on the target muscle. I belive Ive mostly used glutes and erector spina when attemting heavy squats before, as I havent trained legs regulary for more than a year, so other muscles have over-powered them...

I**mfkr-If you dont mind, would be cool if you posted some more of your leg-workouts now and then, which you feel has been effective...

[IBdmfkr]

No problem. I'll start some new threads in my free time. Glad they were of some use.

Btw, trained with Spound today.. really cool guy and we went through his routine "DC training".. Good session other than the fact that we talked too much Hope to train with him again before he leaves to go back to school.

[spound]

No problem. I'll start some new threads in my free time. Glad they were of some use.

Btw, trained with Spound today.. really cool guy and we went through his routine "DC training".. Good session other than the fact that we talked too much Hope to train with him again before he leaves to go back to school.

LOL, yea, no shit...we talked WAYYY too much. I was thinking back on our workout on how much less brutal it seemed than compared to when I normally do the routine on my own, due to the fact that we were running our mouths the whole time!! Good thing we aren't training partners...

I must tell you fellas....IB is THICK. He has made some SIC improvements since his contest pics...I couldn't believe it. The guy knows his stuff about training as well...smart guy. Cool cat as well.

[IBdmfkr]

Thanks brother, I'll call you later on. Have a good New Year, I wanna take your ass through a session of HIT before you leave you big bastard!

[spound]

Thanks brother, I'll call you later on. Have a good New Year, I wanna take your ass through a session of HIT before you leave you big bastard!

Sounds good, I'll be looking forward to it. I am planning on taking a week off here soon due to the knee problem I was telling you about...and I am due one anyways. If we are able to meet up again I will take you up on it though...I am interested in your routine. Think I am gonna have to lay off legs though for at least 2-3 weeks I know I was squatting with you...but it has been bothering me during and after that. I just don't want to blow a tendon.... that would ruin my world. HOLLA!

You have a good new year too!! Be safe brotha.

[S431M7]

interesting routine and advise!
I have had knee injuries in the past, I try to incorporate your routine in my workout program. Thanks for the input, IBmfker

Incase anyone is interested I've had a few different ppl inquiring on what I do for my "little" legs lol... Here's the current routine I'm doing with much success. In the past I used a 2day/wk approach to build the foundation (monday/quads, thurs/hams), now it is every 6days/bodypart EOD training.

Here's my leg routines as of now.. Alternating weeks, keep in mind a lot of how your leg develops is genetics, same as any other bodypart.

Week1 + 3:

Hack squats - 5sets
set 1 warmup - 1plate ~ 15 reps
Set 2 warmup2 - 2plates ~ 12reps
Set 3 First workset - 4plates ~ 10reps
Set 4 2nd Workset - 5plates ~ 8reps
Set 5 final set, long rest inbetween - 6plates ~ 4-8reps

Leg Press - 4sets
Set 1 warmup - 6plates ~15reps
Set 2 moderate - 8plates ~10reps
Set 3 heavy - 12plates ~ 8reps
Set 4 superheavy - 13plates w/2 on top of machine ~ 6-8reps

Weighted lunges - 3sets (almost dead by this time, legs shaking)
(hold dumbbells in each hand using wrist wraps for grip, remember concentrating on quads/glutes)
Set 1 moderate - 70lbs ea hand ~ 10reps each leg
Set 2 heavy - 80lbs ea hand ~ 8reps ea leg
Set 3 final set brutal - 100lbs ea hand ~ 4-6reps ea side

At this time I go lay down or sitdown for 5minutes so I don't throw-up and so I can still walk to my car.

Workout wks 2 + 4 SC's Swole Leg Routine! Great routine, PROPS to SC for this. It's a sticky for a reason, not only that look at the man's legs for cryin out loud! Here's the link btw for more indepth details:
http://forums.steroid.com/showthread...ht=leg+routine
[Volume training]
Superset 5sets each
Leg extension + leg curls high reps 5sets back to back
Should have a good pump at this time, jump right over to the squat rack.
Here I load up a light weight I can do 20times.
5 sets of 20!
Squats:
set 1 - 135 x 20 reps (not so hard but feel the burn)
set 2 - 135 x 20 reps (bit harder getting a bit winded)
set 3 - 185 x 20 reps (oh shit why am I doing 2more sets?!) lol
set 4 - 185 x 20 reps (I think I'm going to throw-up and die)
set 5! - 225 x 20 reps (Why do I enjoy doing this to myself?!)

Brutal workout for volume training, forcing blood into the muscle to spark growth.
MAKE SURE you keep a good tempo on the squats going ALL THE WAY down parrallel and back up not locking your knees all the way out. 2seconds down, 1second up, NO PAUSE KEEP IT MOVING. This workout is one of the most brutal ever if done correctly, I usually get light-headed and have a hard time driving home, literally.

Hope this helped some of you.. a great set of legs is NOT easy to come by, they take excruciating pain/work week-in and week-out.

Goodluck, I have many more workouts for legs in my head but these are just the two I'm playing with now. Each is just as hard though, many ppl only come with me once for my leg routines and then I never see them again lmao!

[Columbus]

Undecided - you dont free squat? hack only??

[weeman001]

not to bring up an old thread.. but i've been trying this routine.. and its definitly a killer. esp. the 5x20 squats.

today was that day (5x20 squats) and it destroyed me, although i also added 2 sets of sldl, 3 sets standing calf raises, and 1 set to failure (25reps) of leg curls.

needless to say im shot, its amazing how 20reps doesnt sound that bad.. but its actually horrible, and amazing at the same time!