Shockin my legs

[Sir Lifts-a-lot]

Hey guys I was thinkinga bout trying a routine that would have me hitting my legs about twice a week to bring up their strength and add some more size to my quads. I already have a very solid base to go off of from years of bodybuiling based workouts.

I was wondering if a heavy high intensity day and a lighter rep out day would be beneficial for a month or two?

I was thinking of gearing it towards heavy squats, leg presses and leg curls on one day and repping out on 75% max front squats, extensions and stiffys the other day.

It would be spaced out accordingly so I wouldn't overtrain as I know how to gauge my bodies need for rest pretty well.

Let me know what you all think.

[soulstealer]

IMO its less what and how much as it is different and not overtraining... so yes sounds like a great way to shock your legs...

[Undecided09]

IMO its less what and how much as it is different and not overtraining... so yes sounds like a great way to shock your legs...

I agree...And I have taken a similar approach to this before, going heavy on a monday, and lighter for more reps on a thursday...

Although I did squats on the lighter day ironically...

it looked like this....

day 1(Heavy)

Hack Squats, 4-5 sets, reps of 8,6,4,6,4

Leg Press Superset with Leg Ext:

4 sets 8-10 reps

Stiff Leg Deadlift:

4 sets, 8-10 reps

Standing calf Raise:

7-8 sets....6-10 reps


Day 2 (Light)

Deep Squats, 4 sets, 12-15 reps

Dumbbell Step ups (onto a lower bench/box)

3 sets, 8-10 reps

Dumbbell Lunges

3 sets, 10-12 reps

Lying Hamstring Curl:

4 sets, 12-15 reps

Seated Calf raise:
4 sets, 15-20 reps...

(some Pics attached of my success with this routine)

9

[novastepp]

here's a workout designed by swole cat...

4 sets of leg extensions at 20 reps LIGHT WEIGHT. your 20th should be slightly difficult but nothing strenuous.
superset those with hamstring curls. again 20 reps at light weight.

rest 2 minutes between sets.

after your last set rest 3 minutes.

now you squat. use a weight that you can do 15 times... you are going to do 20. 4 sets of 20. again you should do 20 reps and make sure the top of your thighs is parallel every rep. these are NOT rest paused. do 20 straight in a good fluid motion. rest 3 minutes between each set. and thank me 2 days later when you can't sit to take a crap.

[Sir Lifts-a-lot]

here's a workout designed by swole cat...

4 sets of leg extensions at 20 reps LIGHT WEIGHT. your 20th should be slightly difficult but nothing strenuous.
superset those with hamstring curls. again 20 reps at light weight.

rest 2 minutes between sets.

after your last set rest 3 minutes.

now you squat. use a weight that you can do 15 times... you are going to do 20. 4 sets of 20. again you should do 20 reps and make sure the top of your thighs is parallel every rep. these are NOT rest paused. do 20 straight in a good fluid motion. rest 3 minutes between each set. and thank me 2 days later when you can't sit to take a crap.

Damn, I forgot all about Swole's leg routine! I remember when he first posted that up about four years ago! I may try to incorporate that into my proposed leg routine but I may drop down the sets to three working so I don't run the risk of over training.

[440Charger]

Have you tried madcows 5x5 routine? You squat 3 x a week on it and and its worked great for me. Its not really a body building routine per say but you'll get some serious strength and size for sure if you're eating. http://www.geocities.com/elitemadcow...Linear_5x5.htm