Your leg day....

Paracelsus said:
At the moment when I can train twice..


AM


Squats


Front Squats


Leg Extensions


PM


Deadlifts


SLDLs


Ham Curls


I say AM/PM but it's 10am/2pm so not much rest, I would throw in leg press and lunges if I had a bit more time inbetween...


legs are destroyed afterwards, love it.
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Been experimenting with the odd 2 x ED session ,it's bloody awesome ,the life of a pro without the body/money or drugs!


However that sounds ^^^ bloody hardcore mate ,fairplay.
 
front squats 4x5 reps


narrow stance back squat 4 x8


Leg curls 4x8-15


hypers 2x 10


one leg calf raise 2x12


barbell calf raise 3x 15


shitting calf raise,squat down back against wall go up high onto tippy toes 2x 50+
 
currently session A


squats - 3 warm ups - 2 working sets at the same weight 8-12 reps, then one lighter set to failure


V squat as above without the warm ups


leg press with feet low and 2gether - 2 working sets pyramiding up in weight - reps 12-15


extensions - 2 sets both with a drop set - reps 12-15


session B


leg press - 3 warm ups - 2 working sets at the same weight 8-12 reps, then one lighter set to failure


hack squat - as above without warm ups


smith squat - 2 sets reps 15 plus


lunges x 1 set to failure


leg press x 1 set 50 reps
 
10 x 12 leg extensions.


Seates calf 3 x failure


Thats it - my back always reacts badly to leg work, i have recently added in the delights of one legged free squatting, very good excercise indeed.
 
Last edited by a moderator:
Changed mine recently as I felt higher reps worked better


3 sets of 20 rep squats at 60/80/100, then I go up in 3-5 rep sets till I can't complete the set/have has enough


Then deadlifts 2 warm ups, 3 working of 8-12


Hack squats 3 sets 8-12


Leg press 3 sets till failure at whatever weights I can hit


Leg ext 1/4 stack, 1/2 stack then full stack till failure


Leg curl 3 sets, similar approach to leg ext but is entirely cramp dependant on how many I do as I'm usually on the cusp by this point


Finish on calfs, whatever I can be arsed doing
 
2x exercises for calves, 3-4 sets each


leg extenions, 3-4 sets


squats/leg press, 3-4 sets.


started doing high rep hack squats recently, 15reps per set, 4x sets, made a huge impact on muscle/quad seperation. Hammers my legs TBH.
 
Rentaghost said:
Changed mine recently as I felt higher reps worked better


3 sets of 20 rep squats at 60/80/100, then I go up in 3-5 rep sets till I can't complete the set/have has enough


Then deadlifts 2 warm ups, 3 working of 8-12


Hack squats 3 sets 8-12


Leg press 3 sets till failure at whatever weights I can hit


Leg ext 1/4 stack, 1/2 stack then full stack till failure


Leg curl 3 sets, similar approach to leg ext but is entirely cramp dependant on how many I do as I'm usually on the cusp by this point


Finish on calfs, whatever I can be arsed doing
Click to expand...

Ahh you have deads on legs day ,we are discussing that in Joes journal ATM.


Seeing a few of advocating higher rep schemes on legs.
 
Just finding it more useful, twice as painful and twice as productive, really feel its helping me drop fat as well as obviously banging out reps is getting the heart rate up, actually finished a DNP Run at 94.5kg, had a weekend in Prague and ate normally this week and weighed in at 95kg pumped and fully replenished.


Higher reps on the legs is definitely a keeper, just feel it adds the muscle faster as well and being 6ft 1 it's always been difficult for me on that respect with my legs looking balanced with my upper.


As for deads, I only do them on leg day as I do rack pulls on back day, I was dead lifting twice a week but after a couple of months I was struggling to recover between back and legs with training every day now being my method of operation....


Just a bit easier on me recovery wise.
 
Ham Curls 2x20(warmups), 1x15, 1x10, 1x10<1x10<1x10<1x20+partials


45 Degree Leg Press 2xwar-ups, 3x10-15


Front Squats warm-ups 3x3-6 sometimes with back off set


Rom Deadlift warm-ups 2x8


Also add Leg Extensions in and a few more sets on a bove when in high volume phase. I think order of exercises is massively important when training legs.
 
rear squats x 3 sets


front squats x 3 sets


weighted lunges x 2 sets of 20


stiff leg deads


extensions


used to focus on what i considered to be heavy leg press now gym i use has shit leg press


but this is changing a bit so it is more focused around multi joint functional training rather than lifting as heavy as possible so there will be more bottom of the range movements for squatting, no extensions as the knee pressure aint worth it, jump squats, weighted stepping up on to waist high raised platform etc and lots of stretching post
 
Week 1


Leg press with bands


V squat dead stop


Smith squat higher reps


Leg extension drop sets.


Week 2


Squats


Leg press feet narrow n low


Lunges


Leg press set of 50 reps
 
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