Basic Program for Legs?

Bigger Stronger Leaner Competitive Bodybuilding
1

I’ve been doing the Ian King Chest Program, in my 4th week now. It’s great! However, I’m not doing his ‘Limping’ program because:

  1. I’ve never trained legs properly (for at least 3 months +), so I would like to build strength with basic compound movements and gradually reach a peak.

  2. I’ve done an IK program for legs before in the past 3 months (stopped halfway due to sickness) and therefore I don’t want to repeat myself, rather just start properly with compound movements.

I’m looking at leg training once every 6 days. What kind of program should I look at?

Thanks!

Sandeep.

2

This one looks alright, doesnt seem like it will be too too hard, like one of IK’s limping programs.

http://t-nation.com/findArticle.do?article=20nause

Theres another one in here.

http://t-nation.com/findArticle.do?article=18cp

I like the second link a little bit more. But both programs seem like a good basic leg program.

3

I like supersetting front squats with full, non-lock squats. I load the bar and do a set of front squats and then immediately duck under the bar and do the same number of reps in the full back squat except that I stop about 2-3 inches short of locking out at the top.

I do this twice a week, with one day keeping the reps at 7 or less and the other day the reps are 8+

But ANY leg program that stresses basic movements, done with near perfect form, in a progressive manner, with a wide range of repetitions will always work.

4

Hmmm… my thoughts…

If your’e always training to failure thaen many trainees don’t have the recovery ability to recover from two devastating leg workouts in a week AS well as upper body training. Assuming hypertropy is your goal I personally prefer to do two workouts, a week which are strenuous but not devastating. The first is hamstring dominant, with secondary emphasis on quads, the second is quad dominant with secondary emphasis on hamstrings.

I change my workouts quite often so an example is:

Workout 1:
3reps x 8sets with 5RM Front-squat
6reps x 3sets Dumbbell step-ups
seated calf-raises, rest-paused.

Workout 2:
3reps x 8sets with 5RM stiff-leg deads
8reps x 3sets Lunges
leg-press donkey calf-raises, rest-paused.

And that’s adequate for me. It’s served me really well, although some would say the volume is a little low.

I’m currently experimenting with the QUattro Dynamo programme, and it uses antagonist supersets, whihg would be a really nice way to save time… but it doesn’t give much set protocol flexibility.