Training Legs

Training Bodybuilding
401

[quote]Akuma01 wrote:

[quote]Gup wrote:

[quote]Akuma01 wrote:
Stiff leg deadlifts- The real way.

Was approached by Nasser El sonbaty a few days ago as he lifts occasionally in my gym (any who have read my indigo log might have seen this). He started basically running me through a Leg routine. One big thing i took away was the way he had me do Stiff leg deadlifts. Prior to this, i assumed i was doing them right- Mid grip, back arched, lower the weight as low as possible, then swing the hips forward to raise, keeping the tension out of your back.

However, he waved it away. Back arched, mid grip, and lowering the weight. In this instance though, the barbell should stretch past the toes. Pulling up stopped at the knee cap, but you wanted to the barbell to literally be ON your kneecap. So essentially, you lowered the weight in sort of an angle (think right triangle). Start at the kneecap, extend just past the toes, then back up stopping at the knees. This put a HUGE stretch on my hams. Kept the same weight and just repped out a dozen for several sets. Felt amazing. (since the thread was bumped )[/quote]

Video perhaps? I did this and felt it more in my lower back than hamsss
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Did some youtube browsing and all i see is the way i used to do em. So, ill try and see what i can do for you, but my phone takes shitty video, so i cant guarantee anything.[/quote]

This is definitely the way to do them, I accidentally discovered this when all the power racks were taken. I had to do my SLDL’s on the smith machine and the bar path takes the bar at an angle past my toes, the exercise felt MUCH better. Mimicked it with a barbell and it definitely does make a difference.

402

[quote]Grillmister wrote:

[quote]myosaurus wrote:
Raffy I can post some of my most productive workouts from the past…

routine 1. (pretty standard offseason BB routine. keep in mind I was in my 20’s and had healthy joints. usually took 2 hrs to finish)
squat 5 x 5 with 495(after progressive warm ups)
deep hack squat 5 x 6 with 1,2,3,4,5 pts or leg press 4 x 15 working up to 12 plates
leg extension 4 x 6 up to whole stack with isometric hold at top for 2 seconds
stiff legged deads 4 x 6 with 315(progressively warm up using 6 rep sets)
lying leg curls 4 x 6 (2-3 sets warm up to whole stack then do 4 sets with same weight)
satnding calf 4 x 20
seated calf 3 x 20

routine 2. (precontest, done last summer)
squat rest pause with 225(no warm up) for 50 rep straight, then finish another 50 in 2-3 sets
heavy squat 315 x 10, 405 x 8, 455x 6
hammer strength leg curl can’t remember the weight but I was doing sets of 8-12
calf raise standing or donkey 4 x 20(pyramiding up to single heavy set for 20)
seated calf 3 x 20
10 min bike
posing 25 min

routine 3. off season, my knees feel the best with this routine… tried to finish in 1hr and 15 min
leg ext 4 x 20 with 50, 100, 150, 200
leg press 4 x 20 with 3pt, 6pt, 9pt, 12 pt(best was 12 reps on this)
squat 4 x 10 with 135,225,315, 405
single leg curl 4 x 6 with 60,80,100,120
lying leg curl 4 x 10 with 100, 120, 140, 160
standing calf and seated calf similar to above routines

routine 4. Paul Borreson style, done quads by itself
leg ext rest pause with 50 reps with 100lbs(usually 2-3 sets to finish), then 140 x 10 , 180 x 8, 220 x 4-6, then drop set down to 180, 140, 100 and work to failure
leg press 3 pt x 10, 5 pt x 8, 7pt x 4-6, then drop set to 5 and 3 pt and work to failure OR on alternating week do:
dead stop deep squat on power rack with pins, below parallel 4 x 6 with 135,225,315,405 usually end with calf after squat on this week
smith deep squat with feet forward 135 x 14(best I got, first time couldn’t get 10)
barbell lunge with 45lb olympic bar. got 6 reps.[/quote]

That first routine has pretty low rep ranges for each exercise, compared with the rest of your routines. How effective did you find that rep range for growth in comparison with the higher rep work you’ve done? I’ve always heard contrasting things about rep ranges for leg hypertrophy, so I’ve stuck with the 8-12 range typically prescribed for hypertrophy.
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funny you asked that and I must mention that my priority back then was different than now. my legs would overpower my upperbody so much that I looked I had middleweight upperbody with heavy weight legs. my goal with lower reps were to limit the leg growth but cause heavy growth in upperbody through spill-over effect of such poundages. regardless, my legs grew even bigger and my upperbody also grew. I’d still prefer to train that way if my joints can handle them. it’s really fun watching the bar bend every time you sink down under those weights, and looks on the faces of those who are watching.

403

Myosaurus, sorry if this was already addressed in this thread; having seen what you used to do for legs when you were younger, considering it obviously worked quite well, I’m wondering what your leg workouts tend to look like these days?

I would have to assume you tailor them significantly to longevity now, and I greatly value hearing this kind of info from experienced [large] people like yourself. To this point I’ve mainly just dealt with minor nags and annoyances, no serious injuries from lifting, and I try to keep it that way, without sacrificing results and intensity of course.