Help me construct a routine for leg strength

[Methyl m1ke]

This is to complicated. The best workout is the workout you do. (with max intensity)
I would use only two exercices. High Volume Front Squads and lying leg curls for hamstrings.
You should get realy good Legs from Front Squads alone.

If you do 3-4 Sets Front Squads with 20 Repetitions you're Legs will explode.

At 20 reps i dont think my cardiovascular system can keep up if im using enough weight to get anything done BUT ill try it anyway.

[Methyl m1ke]

Quick update so i split my training into two leg workouts a week workout A is either extensions and front squats with hamstring and calf work looking the same as before as i have little equipment workout B i got from athleanx reverse lunges romanian deadlifts and split leg bulgarian squats (and then calves) and im super happy. My B workout accomplishes exactly what i had been looking for.

Thanks all for your input

[harmankardon1]

Quick update so i split my training into two leg workouts a week workout A is either extensions and front squats with hamstring and calf work looking the same as before as i have little equipment workout B i got from athleanx reverse lunges romanian deadlifts and split leg bulgarian squats (and then calves) and im super happy. My B workout accomplishes exactly what i had been looking for.

Thanks all for your input

I've recently added in reverse lunges and also found them a good exercise.

[IroNat]

Just do sets of squats alternated with calf raises for a hour straight with short rests.  Simple.

[escrima]

Just do sets of squats alternated with calf raises for a hour straight with short rests.  Simple.

squats pretty much train the whole leg
then comes the questions..how deep, foot stance..etc

[IroNat]

squats pretty much train the whole leg
then comes the questions..how deep, foot stance..etc

Lol.  Truth.

[Gerard]

If you want to create a workout that actually works without harming your health, then I can advise you on the necessary information for this on the National Academy of Sports Medicine website https://traineracademy.org/training/nasm-study-guide/ . These are free but very useful study materials for those who want to become a trainer, or save money on hiring one. You can find a lot of really useful and, most importantly, scientifically proven information that will prevent damage to your knees or muscles during training.

[bhank]

Y'all giving this man complicated routines while ignoring the fact he says he is trainig with cinderblocks and a bar from home depot gtfo go get some actual weights and a proper bar to start

[Royalty]

If you want to properly train your legs, then you also need to make sure that your legs get quality rest. I know that it's very important that the legs aren't swollen, you need to put them on a level higher than the head. I know that there are special leg pillow Ortorex that you can use to properly position your feet. It's very convenient and you can actually fall asleep faster. Also, your legs will be more rested in the morning. You only need to try to feel the difference.

If you want to create a workout that actually works without harming your health, then I can advise you on the necessary information for this on the National Academy of Sports Medicine website. There you can find a lot of really useful and, most importantly, scientifically proven information that will prevent damage to your knees or muscles during training.

[IroNat]

Y'all giving this man complicated routines while ignoring the fact he says he is trainig with cinderblocks and a bar from home depot gtfo go get some actual weights and a proper bar to start

True.

Buy a squat rack, decent bar and 500 lbs of plates.

Forget high reps.

[bhank]

True.

Buy a squat rack, decent bar and 500 lbs of plates.

Forget high reps.

Really you think he is going to be squatting 500lbs he is workign with cinderblocks right now no fucking way he needs 500lbs in plates get 300lbs and start actually training

[IroNat]

Really you think he is going to be squatting 500lbs he is workign with cinderblocks right now no fucking way he needs 500lbs in plates get 300lbs and start actually training

If he follows my instructions he'll be squatting near 500 in a year.

[Hulkotron]

You can do barbell squats?

If so, pyramid up to a work weight for a hard 6 reps.

Do 3 sets of 6.  Add 20-30 lbs and do a hard set of 3+ reps.

Take off 10-15 lbs and try to get 6 reps. The weight will feel lighter.

Next workout add weight to your starting 6 Rep set.

Following squats do some heavy cheat barbell rows for 3-5 sets of 6.

Then 3 sets of calf work.

Repeat when you feel recovered after a few days.

That's it.

Why do you suggest doing rows with this workout?  Not challenging the idea, just wondering, seems interesting.

OP, not sure what your financial situation or space-for-equipment-at-home situation is, but you can get nice stuff for a home gym that is surprisingly affordable if all you need is a rack and a bar and some weights.  If you want 1000 lbs of competition-calibrated stuff then that's going to cost you but you can get ~350 lbs of plates plus a barbell and a rack from for example Rogue Fitness, who makes nice stuff, for under $1,400.

[bhank]

Why do you suggest doing rows with this workout?  Not challenging the idea, just wondering, seems interesting.

Because he is a 170lb 6 foot tall 65 year old man who has no idea what he is talking about and does the same workout everyday

[Gym-Rat]

Y'all giving this man complicated routines while ignoring the fact he says he is trainig with cinderblocks and a bar from home depot gtfo go get some actual weights and a proper bar to start

They are also replying to a 2 year old thread, where the guy hasnt even been here since DEC 2020, so theres that... 

[IroNat]

Why do you suggest doing rows with this workout?  Not challenging the idea, just wondering, seems interesting.

OP, not sure what your financial situation or space-for-equipment-at-home situation is, but you can get nice stuff for a home gym that is surprisingly affordable if all you need is a rack and a bar and some weights.  If you want 1000 lbs of competition-calibrated stuff then that's going to cost you but you can get ~350 lbs of plates plus a barbell and a rack from for example Rogue Fitness, who makes nice stuff, for under $1,400.

Strengthens the back and helps out your squat.

[IroNat]

They are also replying to a 2 year old thread, where the guy hasnt even been here since DEC 2020, so theres that... 

Likely he died of Covid contracted at Home Depot after buying cinder blocks.

[IroNat]

Because he is a 170lb 6 foot tall 65 year old man who has no idea what he is talking about and does the same workout everyday

Pay attention Mr. Spindle Legs.

[wes]

Hanky hates older guys cuz he`s got the life expectancy of a fucking fruit fly.  LD