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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Wolfox on November 10, 2013, 01:53:25 AM
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This is my leg workout twice a week.
Front squats a2g workin up to a 3 rep max for 1 or 2 sets. One workout a week I'll add 2 sets of pause squats at 5reps each. 3 second pause at the bottom.
SLDLs 8reps 2 sets
Walking lunges- heavy as I can go 2 sets
Then I do 3 circuits of extensions, ham curls, and calves on the leg press. All 12-15 rep range.
Finish off with some light hypers.
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Powerlifter / strongman here for context, although my legs are "ok" for my size I guess but not humongous.
When I don't have a meet I'll train legs very often. I'll have a front squat day and I'll go up in 10kg increments starting at 4 reps and working down to a heavy single. It's a weight I can't do for 2 reps but I can add more to the bar. Then I go down to around 90% of this (I just use plate maths) and I'll do loads of sets of 3 until I am done then I'll add a little weight and do a hard double and then I am done. This takes around half hour as I rest enough just to change plates and drink some water. Then I'll stretch out hamstrings with good mornings, 5x5 with a very light weight usually just a plate either side it's all you need.
Then I have a high bar jump squat day as well, which I do before I do something like power shrugs which is all done in a similar way. Nearer to competition I start working in low bar squats, all of this is sans belt and I'll add a belt and eventually wraps as I near competition. When I switch exercise or add new equipment I'll drop the weight and focus on good quality reps and build it up to the above
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Power rack squats with the pins set a few inches above parallel and paused on pins every rep. 1 x 15-20. Switched to these as my knees cannot handle full squats anymore.
Then leg extentions with a pause at top 2 x 25-30
Leg curl 1x20
Doesent include warmups.
I have a seperate deadlift day and that is my priority at the minute.
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i do quads 4 exercises ,,3 sets squats or hacks reps 8-12 usually squat high end weight wise 405 8-10 good day /hacks 5 plates per side max set
leg press every workout same rep schemes finish 7-8 45's per side
lunges either up and down flight stairs around 20 steps with 45 plate per hand 2x around or walking lunges on gym floor with 50 lb dbells or 80/90 lbs on back premade bar
extensions x3 12-15 finish and get to 250 max set on stack or do 220 and drop to 190 sets 20 reps 10x10 do that 3x
hams
stiff legged deads latley dumbells start with 60 work up to 80/85's if bar i do 185/225/245 or 275 max weight i always stick 10-10 275 for 8 if gasses.
leg curls lying or seated x3 or seated
usually 6-8 sets for hams
quads total 12-14
calves 2x per wk usually pick few exercises and heavy and sometimes rep work
some leg pics...to back up claims..
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1 set of hack squats til failure, and i've added a good 1.5 inches to each thigh
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lots of running, bodyweight circuits and one day where i do 20 sets of squats (100-50-20-10-5-3-1-1-1-1)
of course i am not training to be a bber (i am not gay, not that there is anything wrong with being gay)
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Here's what I used to do that worked reall well for lower body.
Workout A
1 Hamstring Compound (deads, goodmornings, rdls, stiff leg deads)
2 Quads ( leg press, hack squats, machine squats)
3 Low back iso. or quads iso. (Back extentions, leg extentions)
4 Calves
5 abs
Workout B
1 Quads ( squats, front squats)
2 single leg squat variation (lunges, step ups, single leg squats)
3 Hamstrings iso. ( hamstring curl variation)
4 Calves
5 abs
I would do each workout every 4-5 days.
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I just finished training for a 5 K where I didn't lift for about 6 to 7 weeks. I did this routine today. One set to failure after warm up. Warm ups not listed. Felt really weak and I think I'm going to be really sore tomorrow.
Leg press 1 x 15
Full range leg press. Back board set low so my legs can come back.
Squats 1 x 10 I tried to go deep but my legs are week from so much running.
Machine squats 1 x 10 Completely full range
Dumbbell squats 1 x 12 I went all the way down keeping my back upright.
leg extensions 1 x 20
seated leg curls 1 x 15
standing leg curls 1 x 12
Single dumbbell side bends 1 x 15
Hanging leg raise 1 x max
Reverse hip up type crunches 1 x max
ab machine crunches 1 x 30
Leg press calf press 1 x 20
standing calf 1 x 12
Tuff stuff standing calf 1 x 15 Different feel from my other standing machine.
seated calf 1 x 15
neck work.
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lots of volume. how was the 5k?
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Very hilly 5K. I went out to fast for the first K and paid for it on the second and third K. I think I ran 4 races in the last ten years and this was the worse. I don't know what was going through my head thinking I could keep up with the leaders at my weight and age. I was in a death crawl toward the end of the race. I need a lot more work on cardio and maybe it's not in the cards for me anymore in my mid 50's to post decent times. I will keep trying. I got second in my age group of a small field. To embarrassed to post my time.
Regarding volume it's only one work set per exercise so I don't see it as volume. It's only 4 total sets of calf work.
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Very hilly 5K. I went out to fast for the first K and paid for it on the second and third K. I think I ran 4 races in the last ten years and this was the worse. I don't know what was going through my head thinking I could keep up with the leaders at my weight and age. I was in a death crawl toward the end of the race. I need a lot more work on cardio and maybe it's not in the cards for me anymore in my mid 50's to post decent times. I will keep trying. I got second in my age group of a small field. To embarrassed to post my time.
Regarding volume it's only one work set per exercise so I don't see it as volume. It's only 4 total sets of calf work.
you should be proud for finishing
there are no real contests in life... it all ends with death
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you should be proud for finishing
there are no real contests in life... it all ends with death
And death is the end? Try to cheer up. Sometimes you can actually choose to be happy or sad. Make the right choice.
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And death is the end? Try to cheer up. Sometimes you can actually choose to be happy or sad. Make the right choice.
i am always happy
and yes
death is absolute
time is finite
nothing really matters
isn't that a nice feeling?
it is to me
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Very hilly 5K. I went out to fast for the first K and paid for it on the second and third K. I think I ran 4 races in the last ten years and this was the worse. I don't know what was going through my head thinking I could keep up with the leaders at my weight and age. I was in a death crawl toward the end of the race. I need a lot more work on cardio and maybe it's not in the cards for me anymore in my mid 50's to post decent times. I will keep trying. I got second in my age group of a small field. To embarrassed to post my time.
Regarding volume it's only one work set per exercise so I don't see it as volume. It's only 4 total sets of calf work.
what time did you run it in?
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exact workout today
leg press warmed up leg press few plates then did 4 sets 4/5/6/7 plates per side reps 12/12/12/10
squat feet shoulder'relative'apart 225/275/315/365 12/12/10/10 belt and knee wraps used on 365 set.
lunges with 45 lb each hand up flight stairs up/down/up/down do this 2x
leg exttensions 12/15 x3
hams
lying leg curls 'stack type pin'140/155/165 12/10/10
seated leg curl 180/195/210 10/10/8
calves
on leg press feet edge sled extend x3sets 20 worked to 3 plates per side
seated calf raise x3 till failure
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warming up with extension up to 50 reps
squat 10 sets of 15
go home and eat good food
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what time did you run it in?
I said I was to embarrassed to post my time but here it is. 24:02. I hope to take off 2 minutes off that next time. It was only a few years ago I did the fun run mile prior to a 5K and ran a 6:20mile. I got some work to do but I'm feeling my age lately. There is a huge difference between my running at 45 and 55. Maybe I should get my heart checked out. Feeling like a slow slug when I run.
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I said I was to embarrassed to post my time but here it is. 24:02. I hope to take off 2 minutes off that next time. It was only a few years ago I did the fun run mile prior to a 5K and ran a 6:20mile. I got some work to do but I'm feeling my age lately. There is a huge difference between my running at 45 and 55. Maybe I should get my heart checked out. Feeling like a slow slug when I run.
sometimes you just need new shoes or better tunes... i wouldn't sweat it... nothing wrong with 24 minutes at any age (sure you beat lots of young guys)
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I said I was to embarrassed to post my time but here it is. 24:02. I hope to take off 2 minutes off that next time. It was only a few years ago I did the fun run mile prior to a 5K and ran a 6:20mile. I got some work to do but I'm feeling my age lately. There is a huge difference between my running at 45 and 55. Maybe I should get my heart checked out. Feeling like a slow slug when I run.
under 8 minutes per mile ain't too bad
i'm curious what you think about dr. kenneth cooper stating this... “If you’re running more than 15-20 miles a week, you’re doing it for reasons other than to achieve good health.”
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I read that by Dr. Cooper many years ago. I think he made a bell type graph using information about longevity and health problems. I can't speak for what many consider the number one authority regarding cardio but I think he could dead on. You get all the health benefit of running that might max out at around 20 miles a week on top of the bell curve. Anything more you are doing it to become a better athlete but it won't reflect in better health through the years. Of course another factor is intensity. You can't mention mileage without talking about intensity (speed) of the miles ran. Another consideration; could excess mileage actually be bad for your health like these guys that run 80 to 100 miles a week?
Dr. Cooper talks about health when he talks about exercise. He is not and never was really concerned with making a better athlete. When he speaks of 20 miles a week he is talking about the health of the masses. Just like he came up with heart zone training that has been corrupted by it's interpretation. For the masses keeping your cardio in the age adjusted heart zone is a safer way to get your cardio health benefits. For an athlete trying to improve it's worthless. The harder you train in general the better you will get. For bodybuilders keeping the cardio in the age adjusted heart rate zone was constantly talked about that it used fat and not sugar (glycogen) for fuel so it's better for cutting up. Nothing could be further from the truth because what matters is the total caloric cost of the activity. In a nutshell the harder you train the better.
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I read that by Dr. Cooper many years ago. I think he made a bell type graph using information about longevity and health problems. I can't speak for what many consider the number one authority regarding cardio but I think he could dead on. You get all the health benefit of running that might max out at around 20 miles a week on top of the bell curve. Anything more you are doing it to become a better athlete but it won't reflect in better health through the years. Of course another factor is intensity. You can't mention mileage without talking about intensity (speed) of the miles ran. Another consideration; could excess mileage actually be bad for your health like these guys that run 80 to 100 miles a week?
Dr. Cooper talks about health when he talks about exercise. He is not and never was really concerned with making a better athlete. When he speaks of 20 miles a week he is talking about the health of the masses. Just like he came up with heart zone training that has been corrupted by it's interpretation. For the masses keeping your cardio in the age adjusted heart zone is a safer way to get your cardio health benefits. For an athlete trying to improve it's worthless. The harder you train in general the better you will get. For bodybuilders keeping the cardio in the age adjusted heart rate zone was constantly talked about that it used fat and not sugar (glycogen) for fuel so it's better for cutting up. Nothing could be further from the truth because what matters is the total caloric cost of the activity. In a nutshell the harder you train the better.
that research still holds true... it's why i cross train with the bike, elliptical, walking and swimming... you can run yourself into serious health issues... literally
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Great to cross train your cardio. Makes you more injury proof. Cooper wasn't judging a specific activity of running but his findings were specific to doing an aerobic activity.
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good points ot1
he also said 3 times a week for 30 minutes and 4 times a week for 20 minutes, and if for health then at a low to moderate intensity, but if for fitness then at a higher intensity
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good points ot1
he also said 3 times a week for 30 minutes and 4 times a week for 20 minutes, and if for health then at a low to moderate intensity, but if for fitness then at a higher intensity
solid baseline guidance... i'm currently doing 3-5 hours of cardio daily... 7 days a week
no ill effects but i do have time for a nap these days as well as a full night's sleep...
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Leg extensions 4 sets
Smith machine squats 3-4 sets
Romanian deadlifts 3-4 sets
Seated calf raises 5 sets
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Trying a different approach
Tuesday (focus on gaining strength )
Half squat in rack 3x5
Deadlifts 3x5
Leg ext 2x12
Leg curl 2x12
Squat 2x8
Friday (volume day)
Half squat in rack 2x20
Leg extentions 2x50
Leg curl 5x10 (short rest 20 to 30 seconds)
Squats 1x 25 to 30
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Trying a different approach
Tuesday (focus on gaining strength )
Half squat in rack 3x5
Deadlifts 3x5
Leg ext 2x12
Leg curl 2x12
Squat 2x8
Friday (volume day)
Half squat in rack 2x20
Leg extentions 2x50
Leg curl 5x10 (short rest 20 to 30 seconds)
Squats 1x 25 to 30
whats ur max squat or low rep 8 and under reps wise or triple say?
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whats ur max squat or low rep 8 and under reps wise or triple say?
not much mate, never been a good squatter was doing about 250 for 6 atg but backed off due to knees playing up. Now thats reason i now full squat last, less weight and knees dont hurt all time.
Half squat off the pins dosent hurt knees for me
Trying to play catch up had years of ill health and surgery 2 years ago requring full abdominal incision. 30 now so wasted best years just need to do best can with what (limited) i got.
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BB Hacks 4X6 to 9 reps. Think of them as reverse DL's, but with a little more leg action and less strain on the lower back (no bending forward, keeping the back straight).
GoodMornings 4X6-9 reps. Slight bend to the knees and a arched/straight back.
Knee up's (elbows resting on dipping bar) Weight attached to ankles. 2 X 8-10 reps. Ab work can be important when doing heavier leg/lower back training. Need that muscle balance between both.
Good Luck
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been squatting lighter latley soreness a bit in knee i trained today full squat blast
squats 135-20 warmed up,225/275/315/365/405 for 6..
leg press 4plates per side then 5/6/7
walking lunges 80 lbs on back and walk up gym floor
extensions sets x3 12-reps 205-235
hams
sldl dbells 60/80/90
leg curls 140/155/160
calves
seated calf raise x3
leg press x3
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Ive been working like crazy - last week 7 days 70 something hours - so I'm gonna add more volume and less rest to my workout being in a time crunch and in case I miss a leg day which is very likely. Not optimal for my goals but you gotta do what you can do.
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Im currently rehabbing 4 (yes) blown out discs that all decided to flare up at the same time.
Last workout I did Goblet squats with a pause with 200 for 7 reps.
then 4 x 8 high bar super-slow paused ATG squats with 275
then some single leg stuff on the horizontal leg press followed by 8x8 calfs and hams
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Im currently rehabbing 4 (yes) blown out discs that all decided to flare up at the same time.
Last workout I did Goblet squats with a pause with 200 for 7 reps.
then 4 x 8 high bar super-slow paused ATG squats with 275
then some single leg stuff on the horizontal leg press followed by 8x8 calfs and hams
:-\ OUCH,,,GET WELL...