hows this leg work

[NoCalBbEr]

hey guys
what do u guys think of this new wheel workout?

 quads
bb squats or smith  3sets
leg press 3sets
hecks 3set tom prince 3/4
lunges 3 sets
leg extensions 3sets+ drop set
 
hams
stiff leg deads 3sets
lying curls 3sets
hight press on a leg press

 I know that its 15sets for quads and 9 sets for hams.  i think that i need more mass on my hams. thats why I'm doing more power type movements rather then just the ol' leg curls. I'm also trying my volume these days. bhut my intensity is still high.  so what do u guys think??

[Overload]

Looks good...

i like...

Back BB squats
Front squats
Lunges
Leg Ext.

Stiff leg deads
Lying leg curls, one leg at a time

 

[dr.chimps]

Too many sets! The first set, and how deeply you attack/affect the leg fibres, sets the tone for the whole work out. I don't mean HIT, but you should go for maybe 2 big exercises - squats, hacks, leg presses, etc and rotate them weekly - and do 3 'good sets' apiece, so that you need the stair railing when you leave. I find that if you can't rip'em apart in that number of sets, you better re-assess your training -ie. poundage, ROM, feel. Best

[NoCalBbEr]

i throught about doing
back squats
front squats
leg press
leg ext.

but   its very intensit to do bot squats. my legs aren't legging or need and shock.

[dr.chimps]

i throught about doing
back squats
front squats
leg press
leg ext.

but   its very intensit to do bot squats. my legs aren't legging or need and shock.

No idea what this means, but I  see the workout sched. You might try:

a) Reg. squats  - 3 sets
   Leg press      - 3 sets
   leg ext.         - 1 set

b) Front squats
    Hack squats
    leg exts.

Maybe try rotating these from week to week. Personally, I find the leg extension way overrated and I get nothing out of it so I never do it (plus not so good for the knee joint). I usually finish up by doing a set of of at least 20 reps and sometimes 30+ reps  with the hack or leg press. Verrry effective and should have the sweat pouring off you. Cheers 




 

[JPM]

If your thinking only of quads:

Hacks...BB with heels on a 2" board
Front squat

Hams:
GMornings..keeping back straight throughout
Leg Curl..lying

2-3 sets each...7-12 reps..all above exercises.

Total leg/hip/glutes muscle involvement:

 Squat's...bar resting on the middle of traps.
Step up's..off bench, box, etc..If anyone things these are too easy, give them a try with a BB or holding DB's in hand. This exercise also affects the hams.

Hams:

SLDL...do not round the back..reduces the stress (load) on the hams
Leg curls...machine..standin g

Same rep/set scheme as above.

Good Luck.

[NoCalBbEr]

i tried bb hacks last week. i was in a hotel fitness center. and it was horrible.  for bb hacks's ROM. is  going to upright stance right?? like a rear deadlift.. i have good  sized hams/glutes. so, anything to the rear is hard i.e. behing the back shrugs. i only could go up to 3/4 up before it hits my glutes and it makes the bar bounce back.. thats why i  stay with a machine..

[JPM]

I prefer BB Hacks as a favorite leg exercise. And it is somewhat like a reverse DL, but the bar is more or less in line with the body while lifted. Can also get a better recuitment, if the heels on elvated on a 2" block, on the quads. I don't seem to have the booty /bar problem. With the weight I use, the bar is pretty much hanging lower anyway and my arms are longer than normal. People do have problems with the exercise at first, mainly when lowering down to the level of the 45's to start the lift. And like the DL, it influences my traps. Good Luck.

[dan18]

hey guys
what do u guys think of this new wheel workout?

 quads
bb squats or smith  3sets
leg press 3sets
hecks 3set tom prince 3/4
lunges 3 sets
leg extensions 3sets+ drop set

not enough squats 5 wrk sets then lg press or hack sq..
 
hams
stiff leg deads 3sets
lying curls 3sets
hight press on a leg press

 I know that its 15sets for quads and 9 sets for hams.  i think that i need more mass on my hams. thats why I'm doing more power type movements rather then just the ol' leg curls. I'm also trying my volume these days. bhut my intensity is still high.  so what do u guys think??

[El Guapo]

hey guys
what do u guys think of this new wheel workout?

 quads
bb squats or smith  3sets
leg press 3sets
hecks 3set tom prince 3/4
lunges 3 sets
leg extensions 3sets+ drop set
 
hams
stiff leg deads 3sets
lying curls 3sets
hight press on a leg press

 I know that its 15sets for quads and 9 sets for hams.  i think that i need more mass on my hams. thats why I'm doing more power type movements rather then just the ol' leg curls. I'm also trying my volume these days. bhut my intensity is still high.  so what do u guys think??

If you have the energy to do all of these exercises, your not doing enough squats

[WOOO]

If you have the energy to do all of these exercises, your not doing enough squats

absolutely... you can't hold full intensity through a workout that's that long

[NoCalBbEr]

i did that workout yesterday. and i did it all (quads, hams and calves) in an hour.. i still went up to 365 for squats, 10 aside for leg and 275 for SLDL...

[JPM]

Might try NoCalBbEr's quad program as a giant set, one right after another, no pause, for one cycle. Two cycles if you think your ready for that.That would be very intense indeed. Same with the Ham program but as a seperate cycle. Or for the really bad to the bones guy's, make it a true giant set. All eight exercises included in one cycle, both quads & hams. Again no pause, except for the oxygen mask.

Also consider dropping the lunges & leg extensions and SS Hams (3 exercises) with quads (3 exercises) for another verson of a giant set. Two cycles here. Good Luck.