My Leg Routine

[SaSqUaDgE]

Well ive been told i got good wheels for my age im 18 just turned heres a pic of the legs if you havent seen



So here it is what i do alot for my leg workouts
note: all these are heavy weight so it will differ for everyone i try to go as heavy as i can on last set.
Leg Workout
Quads:
Squats:
12x135 12x135 8x225 5x285 4x315 4x335 3x345
(reason i do so many sets is just to give my legs extra warmup)
Leg Press:
12x 10x 8x 5x
Leg Extensions:
12x 10x 8x 5x
(Reason for no wieght cuz you put yours there. One sets of 5 try doing your max of that excercise focus on get the wieght up)
Hams:
Lying Leg Curls:
12x 12x 10x Failure
Standing One Legged Curl:
12x 12x 10x Failure
Good Mornings:
15x 12x 10x Failure
(on good mornings dont wanna go heavy because of lower back could hurt it, best to do theseslow with good stretch in the ham works good IMO)
Calves:
Seated Calf Raises:
25x 15x 10x Failure
Standing Calf Raises:
25x 15x 10x Failure
(I start light to heavy then for failure i go a lighter weight and push it as long as i can)

well heres what i do on a leg day pretty simple stuff hope this helps if anyone trys this please let me know if it helped or not thanks.

[Dukkit]

pretty sweet. that would be overtraining for me. but everyones body is different. my legs are seriously lagging. ive just recently started liking leg days. but ive had the flu for 2 weeks so ive been out of the gym. ugh!! but i may try and use a part of your routine when i do get back in the gym. thanks bro.

[Dukkit]

by the way.. your legs do look sick for your age. good job!

[Undecided09]

Yeah your legs are looking solid....

They actually look alot like mine, as far as shape and size go, its kinda weird...

I like the quad choices, I superset leg press and leg extensions, you should give that a try its killer...

I would decrease the ham work a little bit if you are getting deep on your squats.

The hamstrings will get hit on deep heavy squats, and even on leg press to some extent if you bring your knees close to your chest.

Id pick one, two at most, of those ham exercises, and fire em up for 4 sets a piece..

9

[SaSqUaDgE]

im def gonna give those supersets a try .. as for the ham worksout i added those cuz my hams are lacking the size i am trying to get

[kwozza]

Your quads really dwarf your calves. Maybe ramp up the effort on the veal?

[Undecided09]

im def gonna give those supersets a try .. as for the ham worksout i added those cuz my hams are lacking the size i am trying to get

You def should give that superset a try, it just blasts your legs, and doing that 4th set is really important because it seems to finish your quads off nicely...

I understand your hams aren't where you would like them to be, but training them more doesn't always equate to growth. Training them enough and eating for size is the key. You have to be cognisent of the preexhaustion that occurs from deep squats and deep leg presses. Because of that, direct work may only require 1 or 2 exercises, 8 sets at most...

On a personal note, after my quad routine, which is the same as yours for exercise choice, I step onto the lying hamstring curl for 4 sets and can't walk after that 4th one. I know I am done at that point, anything more would be too much. Just make sure you listen to your body.

(Heres some leg shots, first is offseason, next two are form when I was dieting down for my show).

9

[SaSqUaDgE]

yeah well i always end up not finishing hams sometimes because i cant walk i end it if i cant walk and i been trying to work on my calfs alot they seem to get more cut but not bigger any suggestions dont say diet cuz i eat alot ha i getmy 3500+ calories a day ha

[Undecided09]

yeah well i always end up not finishing hams sometimes because i cant walk i end it if i cant walk and i been trying to work on my calfs alot they seem to get more cut but not bigger any suggestions dont say diet cuz i eat alot ha i getmy 3500+ calories a day ha

I personally believe in high repetitions for the calve muscles....as heavy as you can go, for as many as you can go....

I also believe in high volume for calves as well, sometimes doing between 6-8 sets on one exercise. The calves, especially for those who don't grow them easily, need to be shocked in a manner that you might never use with other muscle groups. Thats been my personal experience...high reps, a lot of sets, just blow them out and they have to give some response, lol.

9

[SaSqUaDgE]

ha alright sounds good ill toture them next week...i gave them a pretty good burn today did like 5 sets of failure of pretty heavy weight they should be sore tomorrow...i also tried the supersets like it alot definitly burned good