Legs

[Knoxville865]

1x20,18,16,14,12,10,8 failure on the last set only
Smith squats
leg press
stiff leg db
inner abductor
outter abductoer
leg curl
Leg exstention
Calf press on leg press
fm leg press
 Gym is in a temp building no free weight squat racks
 Im do so many sets because I need alot of warm up sets for my joints.

[Painlayer69]

Wish i could do that many exercises for legs i am stuck at home with the price of gas skyrocketing, But i have an ok selection here at home. This is my leg routine.

Warm up set with leg extention, 20-30 reps,

Sqauts, 20,18,15,12,10
Leg extention, Heavy, 20,15,15,12,10
Lying leg curl.15,12,10,10,8
Standing calf raise, 15,15,12,12,10,8

Like i said i only train at home with very limited equipment ( Two benchs,bars and weights. )

[triple_pickle]

i only do squats and leg curls, finish with one set of lounges

[candidizzle]

1x20,18,16,14,12,10,8 failure on the last set only
Smith squats
leg press
stiff leg db
inner abductor
outter abductoer
leg curl
Leg exstention
Calf press on leg press
fm leg press
 Gym is in a temp building no free weight squat racks
 Im do so many sets because I need alot of warm up sets for my joints.

is there a question somewhere in there?

[Painlayer69]

i only do squats and leg curls, finish with one set of lounges   


How many sets of each do you actually do?

[triple_pickle]

around 10 sets of squats, pyramid up to 1 rep max, do 4 x 1, then lower weight and do 3 x 10.  after that, leg curls 8 x 5.  finish with lounges, 1 x 60.

[SpeedDemon]

lounges??

is that when your totally shot and just lay around when you finish leg day??

 

[cycle_doc01]

1 rep max - are you powerlifting. if not then never do singles. singles are good for 2 things- ego and injuries

[MisterMagoo]

1 rep max - are you powerlifting. if not then never do singles. singles are good for 2 things- ego and injuries

heavy squats down to triples and singles put more size on my legs than reps ever did. i kept reading how you HAVE to do it like platz and go ultra high rep or they just won't grow, and it frustrated me to the point that i stopped bodybuilding. now i'm handling 405 for doubles and triples and my legs are bigger than ever.

[slaveboy1980]

1x20,18,16,14,12,10,8 failure on the last set only
Smith squats
leg press
stiff leg db
inner abductor
outter abductoer
leg curl
Leg exstention
Calf press on leg press
fm leg press
 Gym is in a temp building no free weight squat racks
 Im do so many sets because I need alot of warm up sets for my joints.

you basically only need one quad, one hamstring and one calf exercise per workout. (if your a powerlifter you may need more to work on weak points, same goes for advanced bodybuilders who are looking to compete)

hit the legs 2 times per week or every 5th day. as for what rep range to use...its secondary to actually getting stronger. my advice would be to do a couple of heavy sets in the 5 rep range and finish of with a higher rep set (12-20 reps). sets per workout would be between 2-5* (depending on how often you workout, how heavy you lift, and how close to failure you go)

*warm up sets are not included.

[jdooly]

lounges??

is that when your totally shot and just lay around when you finish leg day??

 

I do those in the locker room for about 15 minutes cuz I'm usually naceous!  I great way to "extend the burn!"