Leg routine

[Paulicious]

Need some advice for a good leg routine. I want to build size don't care about strength. Any suggestions?

[MuscleScience]

Squats!!!!!

[kaberle_15]

What are you currently doing?

[godkilla]

squats, leg press, sldl, lunges

[Paulicious]

Currently doing squats,leg press,lunges,extensions,curls. Pretty much the basics. I will alternate light and heavy every week. I just started trying to split up my leg work out to focus more on quads one day and hamstrings the next time I hit legs.

[Paulicious]

whats your routine Kaberle?

[green22]

squats 5x5
leg presses 4x20
extentions 4x20
lying curls 3x15
standing curls 3x15
stiffs 3x10

This is something like what I like to do. You can mix and match movements to mix it up.

[abbot138]

squats 5x5
leg presses 4x20
extentions 4x20
lying curls 3x15
standing curls 3x15
stiffs 3x10

This is something like what I like to do. You can mix and match movements to mix it up.

Nice to see someone else doing a ridiculous number of sets for there legs, lol....only way I can get mine to grow.

[green22]

Nice to see someone else doing a ridiculous number of sets for there legs, lol....only way I can get mine to grow.

yup, only way for me too.

[Paulicious]

squats 5x5
leg presses 4x20
extentions 4x20
lying curls 3x15
standing curls 3x15
stiffs 3x10

This is something like what I like to do. You can mix and match movements to mix it up.

What's stiffs? I never heard of that.

[Paulicious]

oh forget it. lol

[abbot138]

oh forget it. lol

You got it, or what?????....BTW, if thats you in your avi bro, unless you have the worlds worst chicken legs, I have no idea how you dont know what stiffs are, lol.

[Paulicious]

lol, i might have the worst. nah I'm just not hip with the lingo like you guys. I will post some pics soon. Stay tuned. Still 100% juice free for now.

[soulstealer]

Leg extensions 1 warmup set 1 set to failure @ 4-6 reps with a rest of 20 seconds and then 2 more reps one more 20 second rest and 1 more rep and a drop set....
Leg curls following the same routine.. .perfect form.....failure
Leg press 1 set 8-10 reps absolute failure....
Straight leg dead lifts 1 set after warmups 6-8 reps failure again
Smith machine squats... 1 warmup 1 set to failure 4-6 reps...

entire workout takes 25minutes or so.... if you can tough it out...

[AdamGH]

It's all about the squats. Go heavy as possible while keeping good form. if you can get a spotter, even better. They will make you grow more than anything else will imo. Rest of leg exercises to me are just for shaping the leg how you want it.

Squats 6 sets 8-10 reps
Dumbbell lunges 4 sets 10 reps
leg extensions 3 sets 10 reps
leg curls 3 sets 10 reps

I dont like leg presses. I dont like the strain it puts on the lower back when you get heavy. if you like them, go for it.

[stpete]

What's stiffs? I never heard of that.

Stiff leg deads is what they're talking about man. Maybe you already figured it out.

[BBall6]

I agree with the stiff leg deads or good mornings as they really help strengthen the lower back and hamstrings which are the weak link on a majority of people when it comes to improving the squat.

[MuscleScience]

I agree with the stiff leg deads or good mornings as they really help strengthen the lower back and hamstrings which are the weak link on a majority of people when it comes to improving the squat.

Good Morning Exercise=Disc Herniation

Worst exercise ever!!!

[Paulicious]

Thank you. I will put these routines to use.

[kaberle_15]

whats your routine Kaberle?

I split my quads and hamstrings in 2 different days,

Quads
leg extensions
squats
leg press
squat machine

Hamstrings
leg curls
standing leg curls
stiff legged deads

A lot of my leg strength and size has come from heavy deadlifting

[ergo]

Due to my back injury and diagnosed tendonitis in both knees, I start my quadriceps training with the back pad of the leg press machine upright in the 90-degree position. This allows me to keep my back perfectly flat, and I can generate the most power from this angle. My feet are placed high and wide. I consider this to be my power position (“power stance”), utilizing not only my quadriceps but also my hamstrings, glutes and adductor muscles. I’m not trying to directly stress any particular area of the quadriceps. I want total area development. Remember, though, that leg pressing is primarily considered a quadriceps movement. I allow my knees to track outward toward my armpits when the weight is descending, while I keep my back flat against the pad. I want heavy weight and higher reps, the number of which decreases with weight increase, never going below 12 reps. For my last 2-3 sets, I place my feet lower and closer together on the platform. Doing so increases the difficulty of the exercise, so I adjust the weight downward, to be able to attain my desired rep range, usually 15-20 reps per set. Muscle responds to stress created, not sheer poundage. When the weight is decreased from 900 pounds to 700 pounds, it doesn’t mean that the exercise just got easier. My range of motion will be less with my feet closer and lower than when I am in my “ power stance.” I do not let my knees track over my feet. If you’re watching, it will appear to you that I’m doing a legal press. Understand that even though my training is adapted to my injuries, my legs have never looked better. One exercise, maximum effort, then rest for a week. An example of one of my workouts: On leg day, I think about the workout all day. I know that this bodybuilding day is going to be more painful and more hazardous to my gym longevity then any other workout day. From the time that I slide into that leg press until the last set, I become an aggressive animal, not willing to accept failure and believing that on this day I will set a personal best. For example, recently the first set that I was willing to count was 8 plates on each side for 37 reps. When I was done with the set, with my heart rate 150+, and my hands cramped from holding on to the ass pad of the machine to keep myself locked in nice and tight, I was Fu@#king pissed that I pussed out and did not go for 40, after coming so close! Then I did 9 plates for 25, 10 plates for 20, 11 and a nickel – 1000 lbs. even – for 2 sets of 12. Back down to 8 plates, feet lower, for 2 sets of 20 reps. Totals: 7 sets, 146 repetitions, not counting warm-ups, 3 to 5 minutes of rest between working (post-warm-up) sets; workout time 1 to 1.5 hours. When done, I thank God that I do not have to do that again for 7 days. This is an actual workout performed within the last six weeks. One exercise, maximum effort, then allow the quads to rest and repair for days. I usually alternate a heavy leg press workout, such as above, in one week, with a slightly lighter one the next week. The alternating one relies heavily on rest-pause technique. An example of a rest-pause workout: feet high and wide (power stance), eight plates per side after thoroughly warming up, five sets, each 15-20 reps, a slow, controlled negative, full range of motion, pause in the hole, a complete stop then drive it out, and repeat for each rep. I find that this alternation of weight-generated stress on the muscle with explosive (rest-pause-drive) stress on the quads stimulates growth and the development of more strength and endurance for the heavy workouts. I use this technique for other muscle groups, as well. I have done the same for clients whom I have trained, and it works very well. However, I am not an advocate of high-rep training for the upper body.
Calf and hamstring are worked separately, and seldom on quad day. Yes, I have competed many times in the past. I am a hard gainer who has learned through trial and error what is best for me. I also would emphasize that the weights and reps that I mention above are effective for me, but the principles will work for anyone! It is crucial not to get hung up with the ideas that a certain amount of weight promotes growth for anyone, and that a lesser amount is not effective. Strength depends on the individual. You may use three plates instead of eight, and generate the stress required to promote growth for you, at a particular stage in your development. It is the method, not the poundage, that matters. For example, you will get more benefit if you are able to warm up, then do three plates for forty, four plates for thirty, five plates for twenty, and six plates for two or three sets of 12 to 15, drop the weight to four or five plates, and finish with two sets of twenty, than if you do eight plates for five or more sets of 6 to 8 reps. I have trained with partners who insisted upon matching my weight levels, believing that otherwise they were not lifting heavy enough. In fact, unless they were at the same strength level as I was, they ended up (1) sacrificing form for poundage, (2) failing to reach their desired rep ranges, or (3) injuring themselve. Once again, the body only knows stress on the muscles, not how many pounds you put on the leg press machine. Your muscles can’t read the pound numbers on the plates. By the way, I do no cardio, and get shredded using only intense lifting, which elevates my metabolism, and strict dieting for at least 12 weeks pre-contest, with 6 to 8 meals per day, also raising my metabolism, and manipulation of only carb intake for fat loss.

[Sust Man]

Due to my back injury and diagnosed tendonitis in both knees, I start my quadriceps training with the back pad of the leg press machine upr.....

Bro how about some paragraphs or something? That's really a pain to read. Not tryin to flame, just sayin.