What order do you do your leg workouts.

[BIGB]

Just seeing what order you guys are doing your leg exercises in. and number of sets

first set is just a warm up.

Lying leg curls 5 sets

Squats 5 sets

Leg press 5 sets

Leg extension 5 sets

Standing squats on bosu ball 3 sets

super sets for calves sitting and standing.

[MACKATTACK]

Presses 3x12
Curls 3x12
Extension 3x12
Sitting Calf 3x12

[Papa Smurf]

Leg Extensions
Leg Curls
Squats
More Squats
Weighted Lunges

Calfs on arm day

[Sfla80]

Leg extension

Lying curls

Press

Hack squat

Stiff leg deads

Seated calves

[tigerspawn]

I always do heavy compound movements followed by isolation exercises.

[basketballfan22]

I always do heavy compound movements followed by isolation exercises.

^^^Agreed, I do the same. I try to do the very tiring exercises first, so I always do my squats first on leg day.

[Times Roman]

Hip Adduction - I didn't always do this first, but when I don't, it feels like i can pull something on the leg press
Leg press
leg extensions
leg curls
hip abduction
seated calf - the calf is actually a very painful exercise. I'll rest 5 minutes before hobbliing out the gym. the kid at the counter last time said I looked tired. I told him i'm fine, just my calves were on fire....

[basketballfan22]

Hip Adduction - I didn't always do this first, but when I don't, it feels like i can pull something on the leg press
Leg press
leg extensions
leg curls
hip abduction
seated calf - the calf is actually a very painful exercise. I'll rest 5 minutes before hobbliing out the gym. the kid at the counter last time said I looked tired. I told him i'm fine, just my calves were on fire....

Times, you don't do squats? Isn't that blasphemy in the bodybuilding community? I was always under the impression that squats were the "king of exercises" for any goal. I recently cut out the hip adduction and hip abduction because my workouts were going overboard. I am currently doing squats, leg extension, leg curl, and seated calf raises. I swap lunges for the leg extension or leg curl, and I do the same with the leg press. Do you think I should swap squats from time-to-time too?

[Zodiac82]

your presses should be done first IMO....

leg press
leg extensions
hamstring curls
seated hamstring curl
calf raises
seated calf extensions

one warmup or feel set
working set = 6-8 failure then dropset to failure ala Marcus

-Release the Kracken!!!-

[Dpyle]

Just depends on how I'm feeling on leg day. If I'm feeling strong then I hit the hack squats and leg presses first then move in to the isolation movements. If I'm feeling weak then I'll hit the isolation movements to pre-exhaust then move on to the compound movements so the lighter weights still wreck my lower half. Either way I end up hobbling around like prison shower victim for a few days after.

[energizer bunny]

warm up

squats
presses
seated calf raises
ham machine
quad machine

[cj111]

2 warm up sets, 1 full out drop set to infinity and beyond!!!
Leg ext
Ham Curl
Leg press
Squat
Stiffies

[M302_Imola]

wow can't believe how many don't have squats in their leg routine!

[auswest]

Squat or leg press

Seated leg extension

Lying hammy curls or sldl

Standing calf raises

Seated calf raises

[Zodiac82]

wow can't believe how many don't have squats in their leg routine!

I would do them....but I have bad knees

-Release the Kracken!!!-

[auswest]

I would do them....but I have bad knees

-Release the Kracken!!!-

My knees are ok with squats once I've warned into them, it's lunges that my knees have issues with..

[M302_Imola]

I would do them....but I have bad knees

-Release the Kracken!!!-

No offense but I always feel like people use the "bad knees" excuse as a cop-out. In fact, my knees hurt less on good formed squats (to parallel) then they do on leg press.

Here's my leg routine (which I changed on occasion):

ride bike for 5 mins (warmup)
2 sets, 15 reps leg extensions and hamstring curls (more warmup)
4 sets squats
3 sets leg press
3 sets walking db lunges
3 sets leg extensions
3 SLDL's supersetted w/ ham curls

It's a lot of volume but I've always seen great results (legs are my strong point).

[energizer bunny]

My knees are ok with squats once I've warned into them, it's lunges that my knees have issues with..

in bold.......i agree 100%, lunges destroy my knee (ive had an operation on my right)........but squats are fine, never felt any discomfort off squats.

imo if you are fit and healthy and weight train you MUST have deads and squats in your routine...real men squat! lol

[Zodiac82]

No offense but I always feel like people use the "bad knees" excuse as a cop-out. In fact, my knees hurt less on good formed squats (to parallel) then they do on leg press.

Here's my leg routine (which I changed on occasion):

ride bike for 5 mins (warmup)
2 sets, 15 reps leg extensions and hamstring curls (more warmup)
4 sets squats
3 sets leg press
3 sets walking db lunges
3 sets leg extensions
3 SLDL's supersetted w/ ham curls

It's a lot of volume but I've always seen great results (legs are my strong point).

none taken....but literally doing air squats it starts to hurt my knee

-Release the Kracken!!!-

[basketballfan22]

wow can't believe how many don't have squats in their leg routine!

Yeah, I was definitely surprised as well.

[BIGB]

Squats are probably my favorite but I will never go crazy heavy. Rather do 8 reps nice and low good form than 4 that feel like i will blow a vein in my head.

[M302_Imola]

in bold.......i agree 100%, lunges destroy my knee (ive had an operation on my right)........but squats are fine, never felt any discomfort off squats.

imo if you are fit and healthy and weight train you MUST have deads and squats in your routine...real men squat! lol

I've had my right meniscus surgically repaired and never had an issue with squats or walking db lunges...I guess I'm lucky because I know a lot do. In fact, my workout partner complains about his knee hurting with lunges and has 2 healthy knees.

none taken....but literally doing air squats it starts to hurt my knee

-Release the Kracken!!!-

Dude that sucks, I feel for ya! Just shows everyone is different.

Yeah, I was definitely surprised as well.

Blown away...although, if you look at everyone's avy pics legs are rarely shown (and yes I'm aware mine fits this as well, but I swear my legs exist and are quite developed)! lol

[basketballfan22]

Blown away...although, if you look at everyone's avy pics legs are rarely shown (and yes I'm aware mine fits this as well, but I swear my legs exist and are quite developed)! lol

Haha, yeah my avatar is the same. I work my legs out very hard, and I believe they are pretty developed. I think they can be developed more though; but then again, I think my whole body can be more developed, lol.

[Papiriqui]

Just seeing what order you guys are doing your leg exercises in. and number of sets

first set is just a warm up.

Lying leg curls 5 sets

Squats 5 sets

Leg press 5 sets

Leg extension 5 sets

Standing squats on bosu ball 3 sets

super sets for calves sitting and standing.

Squat, first set is just bar like 25 reps after is 3-4 sets of 10-15
SLDL 3 sets of 20-25
Leg Press 3-4 sets of 10-15
Hack Squat 3-4 sets 10-15
Leg Ext 4 sets 10-15
Prone and Sitting Leg Curls 4 sets 10-15
Leg Press Calves 4 sets of 30 reps composed of straight, inner, outer
Hip Abd/Add 3-4 sets of 10-15

This is pretty much all i do with a few other exercises divided in 2 workouts

[M302_Imola]

Haha, yeah my avatar is the same. I work my legs out very hard, and I believe they are pretty developed. I think they can be developed more though; but then again, I think my whole body can be more developed, lol.

ha ha found this is the only leg pic I could find on my comp here at work...this dates back about 4 years ago me weighing in at 180 lbs. My wheels have grown some now and I weigh about 200 lbs. at close to the same bodyfat. Anyhow, they do exist! lol

[energizer bunny]

ha ha found this is the only leg pic I could find on my comp here at work...this dates back about 4 years ago me weighing in at 180 lbs. My wheels have grown some now and I weigh about 200 lbs. at close to the same bodyfat. Anyhow, they do exist! lol

did you have this as your avi a few years back mate?

[kelkel]

Nice quad shot M3! You can see cross striations starting to come through there.

I train whatever order I feel on that day. I don't really know until I get to my gym in my basement so equipment is limited. A norm, if there was one for me, would be to squat first one week then last (at the end of quads) on the next workout as a way to keep the weight down slightly and change the feel.

I hear many speaking about how lunges hurt. Try doing them on a smith machine in a static position and one leg at a time. This way you can keep the working leg forward to avoid the knee travelling out over the foot too far which is where the pain is probably coming from. Hit one leg, the other, then rest.

[ac guy]

No offense but I always feel like people use the "bad knees" excuse as a cop-out. In fact, my knees hurt less on good formed squats (to parallel) then they do on leg press.

Here's my leg routine (which I changed on occasion):

ride bike for 5 mins (warmup)
2 sets, 15 reps leg extensions and hamstring curls (more warmup)
4 sets squats
3 sets leg press
3 sets walking db lunges
3 sets leg extensions
3 SLDL's supersetted w/ ham curls

It's a lot of volume but I've always seen great results (legs are my strong point).

Im sure some do. I hate not being able to do squats. When my knees feel good, Ill do a few sets on leg day, but after a while they start to hurt again and I cut out squats.
Normal leg day for me is
Hack squat
Calves
leg curls
calves
leg extentions
calves
leg press
crawl out to my truck
All exercises except calves are drop sets last 1 or 2 sets

[basketballfan22]

ha ha found this is the only leg pic I could find on my comp here at work...this dates back about 4 years ago me weighing in at 180 lbs. My wheels have grown some now and I weigh about 200 lbs. at close to the same bodyfat. Anyhow, they do exist! lol

Damn, M3 you definitely have me beat. I feel embarrassed posting a picture of the one I just took now, lol. Why is it when I take a picture of myself, I never look as ripped as I think I do looking in the mirror? Haha, shit sucks! I am 6'0, weigh 183.5 pounds, and have about 11 - 12% body fat (this is just an estimate that a fellow member gave based on some other pictures). If you don't mind my asking, had you done any AAS before that picture; or is that all natural? I hope to get those striations that you have in your legs eventually. Anyway, here is the picture I just took. I need a little more color on my legs too, lol.

[kelkel]

A little bit of color is an understatement! Just kidding!

You got some good size/shape going on there and potential. It just takes time. Stick to the basics and hit it hard! Read Marcus's Diary in the lounge for some good training tips!

[basketballfan22]

A little bit of color is an understatement! Just kidding!

You got some good size/shape going on there and potential. It just takes time. Stick to the basics and hit it hard! Read Marcus's Diary in the lounge for some good training tips!

Jesus Christ! Your legs are insane kel. I am working legs today, and I will be sure to hit them hard. Yeah, I have read Marcus's Diary. I hit my legs hard, and I can barely walk out of the gym by the time that I am done. I just need to keep hitting them.

[jmcbride69]

Warmup 10 mins on treadmill walking on incline

5 sets squat 1 warmup and 4 sets
3 set front squat
3 sets of heavy deadlift.
3 sets leg extension
3 sets of leg curls
3 sets stiff legged deads not heavy but get that deep stretch

I know people like to do deads on back day but its been blowing up my legs lately adding them on leg day

[Soar]

ATG squats
More squats
Few more squats
Calf raises
45 minutes incline walk

[kelkel]

Jesus Christ! Your legs are insane kel. I am working legs today, and I will be sure to hit them hard. Yeah, I have read Marcus's Diary. I hit my legs hard, and I can barely walk out of the gym by the time that I am done. I just need to keep hitting them.

Excellent! It just takes time, discipline and the right mental approach. You got it.

[M302_Imola]

did you have this as your avi a few years back mate?

Yes sir! Good memory!

Nice quad shot M3! You can see cross striations starting to come through there.

I train whatever order I feel on that day. I don't really know until I get to my gym in my basement so equipment is limited. A norm, if there was one for me, would be to squat first one week then last (at the end of quads) on the next workout as a way to keep the weight down slightly and change the feel.

I hear many speaking about how lunges hurt. Try doing them on a smith machine in a static position and one leg at a time. This way you can keep the working leg forward to avoid the knee travelling out over the foot too far which is where the pain is probably coming from. Hit one leg, the other, then rest.

Thanks Kel but that's nothing compared to your veiny ass...I'm mean quads! lol Yeah I always use those quad cross striations as a leanness indicator, but for whatever reason here lately my upper body has been looking leaner than my lower...use to be the other way around. None-the-less about to hop on a prop/tren cycle so the striations and veins better pop out! I'll try to update another quad pic here in a few weeks. Got to get me some Kel quads!

Damn, M3 you definitely have me beat. I feel embarrassed posting a picture of the one I just took now, lol. Why is it when I take a picture of myself, I never look as ripped as I think I do looking in the mirror? Haha, shit sucks! I am 6'0, weigh 183.5 pounds, and have about 11 - 12% body fat (this is just an estimate that a fellow member gave based on some other pictures). If you don't mind my asking, had you done any AAS before that picture; or is that all natural? I hope to get those striations that you have in your legs eventually. Anyway, here is the picture I just took. I need a little more color on my legs too, lol.

Naw man don't be embarrassed you have some nice size to those wheels. Just keep killing them and they will grow (tan doesn't hurt either, lol)! In that pic I had gone on a strict cut from 200lbs. down to 181 lbs. over the course of about 5 months. I had never really cut before so I wanted to get as lean as I could. I did not use any aas for the cut (although I had done a few light cycles a few years before that which I regret because I had no clue what I was doing). That cut was also considered a prime (a period of low carb, recomp that sets the body up for growth once you introduce more carbs, cals, and aas). I started an aas cycle soon after that pic at 181 lbs. and within the 10 week cycle my weight climbed back up to 200 lbs. while my bodyfat pretty much stayed the same. That cycle changed my physique big time and everyone around me couldn't believe it. So for those of you considering doing an aas cycle prepare and prime your body a number of months before and you'll be amazed at the results!

[basketballfan22]

Haha, yeah I know I need to start tanning. Considering my bodyweight and body fat percentage, am I "priming" my body now? I realize one should be pretty lean before he/she cycles, is that what you mean by "priming one's body"? I have always been very lean, so I have never actually had to go on a cutting regimen. I don't plan on using AAS for at least another year, and I hope I can put on more lean muscle mass before then. I was told by members here that I should be able to get to 195 and remain at my body fat percentage. I have a very fast metabolism, so putting on more weight is pretty difficult.

[M302_Imola]

Haha, yeah I know I need to start tanning. Considering my bodyweight and body fat percentage, am I "priming" my body now? I realize one should be pretty lean before he/she cycles, is that what you mean by "priming one's body"? I have always been very lean, so I have never actually had to go on a cutting regimen. I don't plan on using AAS for at least another year, and I hope I can put on more lean muscle mass before then. I was told by members here that I should be able to get to 195 and remain at my body fat percentage. I have a very fast metabolism, so putting on more weight is pretty difficult.

Yeah sounds like you're going about this the smart way so great job. Reseach, research, research. Marcus has an outstanding article about priming...I believe it is called "the Prime". Try searching and give it a read. Essentially your cutting carbs and cals leading to less bodyfat and priming your body for growth once you introduce aas, and higher carbs and cals on cycle.

[basketballfan22]

Thanks for the reference M3. Here is the link if anyone is interested.

The Prime explained before cycling..

[Live for the PUMP]

5 mins bike to warm blood
warm up:
2 sets leg extension
2 sets leg curls
2 sets squats

Routine:
Squats (my favorite): 4-7 sets
Leg press: 3-4 sets
Leg extension: 2-3 sets
Romanian Deadlifts: 4 sets
Lying leg curls: 4 sets
Seated leg curls: 3 sets (one-leg)
Calf raises: 6-8 sets
Donkey calf raises: 4-6 sets

[Live for the PUMP]

No offense but I always feel like people use the "bad knees" excuse as a cop-out. In fact, my knees hurt less on good formed squats (to parallel) then they do on leg press.

Here's my leg routine (which I changed on occasion):

ride bike for 5 mins (warmup)
2 sets, 15 reps leg extensions and hamstring curls (more warmup)
4 sets squats
3 sets leg press
3 sets walking db lunges
3 sets leg extensions
3 SLDL's supersetted w/ ham curls

It's a lot of volume but I've always seen great results (legs are my strong point).

lol. I saw your routine after i posted mine. Almost identical haha. Volume is the key for me too. You can always tell the difference between the guys that spend 30 mins on legs vs. 1.5 hours.