Ive been training legs twice a week with arms, with basic movements (at the advice of C_C) and I have new stretch marks on my thighs.
First day I’ll just do backsquat and deadlift and seated calf raises.
Second day I’ll do leg press and hip thrusts and standing calf raises. I tried other posterior chain exercises for a while, looking for one that felt right. I tried good mornings, GHR, natty GHR, hypers, pull throughs, even box squats. But nothing felt as good as the weighted barbell hip thrust.
i like to do start at 135lbs and keep raising the weight in 5-10lb increments with 3-5 reps for each set.And then i do 1x20 I have to rest while doing it I cant do 1 continuous set its fucken impossible for me at least.
monday
box squat
leg curl
hack squat
misc other posterior chain work
friday
ghr
lying leg curl
db rdl
hack squat
misc other posterior chain work
The gym at my school just replaced a bunch of equipment, so I’m still sorting out how I’ll do my leg workouts there.
Old Monday’s:
Leg press
Superset leg curls & extensions
Calf raises
Adductor/abductor machine
New Monday’s as of today:
Squat…probably half squats to target quads and get used to heavier weight
Either conventional, romanian deadlift, or good mornings
Superset leg curls & extensions
Calf raises if there’s time
Friday:
Squat
Romanian deadlift
Calf raises
I may start throwing in a little calf work on Wednesday’s too.
Lately I’ve been liking this:
Front squats 2x4-6
Unilateral low foot placement leg press: 3x10-15
Extensions 3x12
SLDL:3x6-10
I train legs 2x a week and on the second session drop leg press for hack squats 3x8-12.
Sets listed are working sets, doesn’t include warm ups.
i do legs usually 1x a week or 1x every 2 wks depending on my time and each session is different. Always warming up by jogging and doing lunges or good mornings, glute bridges, etc… to stretch out the hip flexors and to preexhaust using bodyweight or light weights…occaisional plyometrics.
session 1:
back squats 3x 8-10
SLDL 3x 8-10
Hip Thrusts 2x 8-10
leg extension 3x
calf raises 3x
session 2:
DL
Step Ups
ham glute raises
Hip thrusts
reverse hacksack or lunges (front side and back)
Conclude with 10 min ab workout and postworkout dynamic stretch and using the foam roller.
I’ve increased frequency, and am slowly adding volume.
My template is
Week 1- Base
Week 2- Volume
Week 3- Intensity
Week 4- Deload
Sunday-
Deadlifts
Hack Squat machine
SLDL
Leg Press
Luke Sauder Calf Routine
Wednesday-
Squats
Front Squats
Leg Curls
Luke Sauder Calf Routine
We’ll see how this works soon.
The last few weeks (not counting last week though)have looked like this:
QUADS:
Leg Extensions
Ass to Ankles Hacks
Front Squats (close stance)
HAMS:
SDL’s with DBs
Seated Leg Curls
GHR’s
I do my calves on chest day, straight leg work when I focus on upper chest, and seated work when I focus on mid/lower (2 separate days).
S
For focussing on the legs (quads in particular) would you opt for a more moderate volume (12-15 sets) and increase the frequency to say every 5th day (keeping other body parts to around every 7 days). As opposed to a high volume (18+ sets) performed less frequently (say every 7th day)?
What I did is a typical leg day:
A) Squats for a total of 8 sets, ramping the weight up every set up to 465
B1) Dumbbell, semi-stiff legged Deadlift for 5 sets of 5
B2) Seated Leg Curls for 5 sets of 6
C) Dumbbell Split Squats for 6 sets (per leg) of 4 reps
And some additional core work.