Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: bmuscle90 on October 24, 2008, 05:42:30 PM
-
I train at home and only have freeweights available. Ive been training with this routine for a a few months now and been making some decent gains. Let me know what you think about this leg routine and if you think it can be better or if i need to change something etc... I usually start always with hack squat then switch around the other exercises every week. Thanks..
3 Weeks (Do this for 3 weeks then switch to bottom)
Hack squat.. 3x8 4,8,8
DB Lunges.. 2x8 8,8
DB Calf Raise(Chair)..3x8
DB Stairs (walk up and down 5-6 stairs in home) 3x
3 Weeks
Hack squat.. 4x6 3,6,6,6
DB Calf Raise(Chair)..3x8
DB Lunges.. 3x6 6,6,6
DB Stairs (walk up and down 5-6 stairs in home) 3x
-
Are you doing DB hack squats or BB hack squats? If you have a BB you could clean the weight up and do Front Squats. For a home workout it isn't bad but you should also do some hamstring work; stiff deadlifts.
-
heres some advice = train the way you enjoy training. have fun.
-
you can always do DB squats or some sissy squats, front squats holding a DB in front of your chest and there's BD stiff leg deads. If you have somewhere at home where you can lock your feet in place, you can do him/glute raises.
just some additional movements.
-
barbell hack squats are a good exersize but u have to be in the perfect position.
here is some routines examples. u dont have acess to regular squats?
barbell hack squats
dumbell squats
stiff dumbell deads
or
barbell front squats
walking dumbell lunges
stiff barbell deads
-
heres some advice = train the way you enjoy training. have fun.
Amen to that!
-
Try squatting 4 sets of 15 with a weight you can only do 10reps. Try to do them in as little time as possible with a 90 sec rest between sets. Basically do a rest pause of 15. You legs will be done!