Whats your leg workout?
- Thread starter Heman713
- Start date
Second what @JLee said. If it’s size you want then that program is what you’re looking for.
I’m an advanced age lifter so my leg sessions are scaled back.
Lately I’ve been belt squatting…usually 3-6 sets of 10-12.
In the past it was squats.
I’ve taken the training routine posted by @Omegaman and trimmed it down to my ability and did it yesterday. My legs are smoked today.
I’m an advanced age lifter so my leg sessions are scaled back.
Lately I’ve been belt squatting…usually 3-6 sets of 10-12.
In the past it was squats.
I’ve taken the training routine posted by @Omegaman and trimmed it down to my ability and did it yesterday. My legs are smoked today.
@PHD and I just killed legs this afternoon … insane workout going to post it. If you guys are up for it, try it out and let us know what you think. Here is the workout, Eat your guts out guys. And if you did it, say you did it honestly or if you couldn’t finish. And remember one thing as PHD knows, it’t not about the weight on these, it’s the focus on contraction.
Quad Dom 1.0:
10 min warmup (cycle, incline walk or stairs on a nice easy warmup level)
15 minute quad, hamstring, hip, ankle, inner thigh stretching (Opening up the hips and ankles)
Exercise 1 - Pre-fatigue leg extensions pyramid up and down x 2 - 2 sets
warm-up with a few sets to get the knees greased up feeling good, high reps and strong contractions, slower tempo. Once warm, start with a weight and I’ll use my weight as examples:
40lbs - 10 reps
55lbs - 10 reps
70lbs - 10 reps
85lbs - 10 reps
105lbs - 10reps
85lbs - 10 reps
70lbs - 10 reps
55lbs - 10 reps
40lbs - 10 reps
55lbs - 10 reps
70lbs - 10 reps
85lbs - 10 reps
105lbs - 10 reps
85lbs - 10 reps
70lbs - 10 reps
55lbs - 10 reps
40lbs - 10 reps
170 reps total per set - If you need to stop for a moment to let the lactic acid drop off a bit stop then continue until you finish. Rest 2-3 minutes and repeat set cycle. after the last 10 reps of set 2 at 40lbs, I dropped down to 25lbs to hold and isometric contraction hard at the top until I fatigued out.
Exercise 2 - close stance hack squats and close stance leg press supersets
Make sure you place your feet on the more bottom portion of the hack squat enough to where your heel is still flexible and stays on the platform without lifting up. Keep your feet almost together maybe with a centimeter of separation from each toe. Do the negative on a 3-4 second tempo contracting everything hard and keep your heal on the damn platform if not stretch more of your gastros!!!, going down as far range of motion as you can, coming back up squeezing hard.
once you hit the rep range, head over to the plate loaded leg press with same stance style lower and together keeping the feet on the platform. Find a piston rhythm and do 30 reps. Here is what my superset looked like for you to understand the rep scheme:
1st set - 15 reps hack squat (0 weight)/30 reps leg press (1 45 on each side)
2nd set - 12-14 reps hack squat (25lbs)/30 reps leg press (2 45s on one side and 1 45 on the other I just added 1 plate)
3rd set - 10-12 reps hack squat (45lbs)/30 reps leg press (2 45s on each side)
4th set - Drop set 10 reps 75lbs/10 reps 45lbs/10 reps 0lbs hack squat machine/30 reps leg press (3 45s on one side and 2 45s on the other I just added one plate)
Exercise 3 - Mid-stance belt squat machine and walking lunges supersets
Note: If you do not have a belt squat machine use a smith machine
Get into a mid-stance position and turn your toes about 10-15 degrees. As you descend control the movement and contract everything hard from the bottom all the way to the top. As you go down try to open the hips by pushing the knees outward to avoid stress on the knee itself. Get down as deep as you can and drive up hard squeezing the hell out of your legs and ass.
Once finished, 30 steps total walking lunges. Here is my set and rep scheme:
1st Set - 15 reps 25lbs total/30 steps holding no weight in my hands
2nd Set - 12-14 reps 45lbs total/30 steps holding a 5lb weight in one hand
3rd set - 10-12 reps 70lbs total/30 steps holding a 10lb weight in one hand
4th set - Drop Set 10 reps 90lbs/10 reps 45lbs/10 reps 0lbs/30 steps holding a 10lb in EACH HAND
Exercise 4 - Unilateral machine leg press Inward stance and cable step-ups supersets
Note: If you dont have a cable step-up use just a bench and a dumbell
Start at the machine leg press and put that one foot on the lower and middle line of the machine where your angled inward a bit. Get as deep of a range of motion as you can while keeping the heal firm on the platform. A nice piston-style rhythm, then do the other leg.
Once done, head over to the step ups. hold the weight on the same side as the foot stepping up. With the opposite hand, make sure the bench or wherever you are you can hold something with that opposite hand. make sure you have some good hight to really stretch out those hams and glutes. step up and come down. Do the same leg until you finish all the reps, then switch to the other leg and finish. Here is my rep and weight scheme.
1st Set - 15 reps 110lbs each side/15 reps 35lbs in one hand as I’m doing the step-ups for each side
2nd Set - 12-14 reps 130lbs each side/12-14 reps 40lbs in one hand as I’m doing the step-ups for each side
3rd Set - 10-12 reps 150lbs each side/10-12 reps 45lbs in one hand as I’m doing the step-ups for each side
Final Bout - 1 set of a static ball squat contraction (Static hold)
By now you should be fucked if you’re not then lucky you. Find a swiss ball and head over to the wall, put your legs out in front of you, not too far, and keep your feet tight together. Come down JUST ABOVE KNEE LEVEL and hold as you squeeze for AT LEAST 60 SECONDS. Try to challenge yourself and go as long as you can so you can set a new record for yourself each time you do it to make it harder, but don’t puss out and do any less than 60 seconds.
By now your legs should be pumped to hell, go home get your nutrients and enjoy life for the next few days. If you’re feeling very tight you can get on the cycle for a light spin for about 5-7 minute cool-down.
I hope this helps some of you, if you have knee issues make sure you keep those reps slow and the weight less than more. Remember, FOCUS ON THE CONTRACTION!!! If you guys think I’m a pussy using the weights I did just tell me, but try it for yourself.
@PHD tag everyone you can, guys tag everyone you can on the forum to try this workout and give us your feedback.
Your Welcome
O
Quad Dom 1.0:
10 min warmup (cycle, incline walk or stairs on a nice easy warmup level)
15 minute quad, hamstring, hip, ankle, inner thigh stretching (Opening up the hips and ankles)
Exercise 1 - Pre-fatigue leg extensions pyramid up and down x 2 - 2 sets
warm-up with a few sets to get the knees greased up feeling good, high reps and strong contractions, slower tempo. Once warm, start with a weight and I’ll use my weight as examples:
40lbs - 10 reps
55lbs - 10 reps
70lbs - 10 reps
85lbs - 10 reps
105lbs - 10reps
85lbs - 10 reps
70lbs - 10 reps
55lbs - 10 reps
40lbs - 10 reps
55lbs - 10 reps
70lbs - 10 reps
85lbs - 10 reps
105lbs - 10 reps
85lbs - 10 reps
70lbs - 10 reps
55lbs - 10 reps
40lbs - 10 reps
170 reps total per set - If you need to stop for a moment to let the lactic acid drop off a bit stop then continue until you finish. Rest 2-3 minutes and repeat set cycle. after the last 10 reps of set 2 at 40lbs, I dropped down to 25lbs to hold and isometric contraction hard at the top until I fatigued out.
Exercise 2 - close stance hack squats and close stance leg press supersets
Make sure you place your feet on the more bottom portion of the hack squat enough to where your heel is still flexible and stays on the platform without lifting up. Keep your feet almost together maybe with a centimeter of separation from each toe. Do the negative on a 3-4 second tempo contracting everything hard and keep your heal on the damn platform if not stretch more of your gastros!!!, going down as far range of motion as you can, coming back up squeezing hard.
once you hit the rep range, head over to the plate loaded leg press with same stance style lower and together keeping the feet on the platform. Find a piston rhythm and do 30 reps. Here is what my superset looked like for you to understand the rep scheme:
1st set - 15 reps hack squat (0 weight)/30 reps leg press (1 45 on each side)
2nd set - 12-14 reps hack squat (25lbs)/30 reps leg press (2 45s on one side and 1 45 on the other I just added 1 plate)
3rd set - 10-12 reps hack squat (45lbs)/30 reps leg press (2 45s on each side)
4th set - Drop set 10 reps 75lbs/10 reps 45lbs/10 reps 0lbs hack squat machine/30 reps leg press (3 45s on one side and 2 45s on the other I just added one plate)
Exercise 3 - Mid-stance belt squat machine and walking lunges supersets
Note: If you do not have a belt squat machine use a smith machine
Get into a mid-stance position and turn your toes about 10-15 degrees. As you descend control the movement and contract everything hard from the bottom all the way to the top. As you go down try to open the hips by pushing the knees outward to avoid stress on the knee itself. Get down as deep as you can and drive up hard squeezing the hell out of your legs and ass.
Once finished, 30 steps total walking lunges. Here is my set and rep scheme:
1st Set - 15 reps 25lbs total/30 steps holding no weight in my hands
2nd Set - 12-14 reps 45lbs total/30 steps holding a 5lb weight in one hand
3rd set - 10-12 reps 70lbs total/30 steps holding a 10lb weight in one hand
4th set - Drop Set 10 reps 90lbs/10 reps 45lbs/10 reps 0lbs/30 steps holding a 10lb in EACH HAND
Exercise 4 - Unilateral machine leg press Inward stance and cable step-ups supersets
Note: If you dont have a cable step-up use just a bench and a dumbell
Start at the machine leg press and put that one foot on the lower and middle line of the machine where your angled inward a bit. Get as deep of a range of motion as you can while keeping the heal firm on the platform. A nice piston-style rhythm, then do the other leg.
Once done, head over to the step ups. hold the weight on the same side as the foot stepping up. With the opposite hand, make sure the bench or wherever you are you can hold something with that opposite hand. make sure you have some good hight to really stretch out those hams and glutes. step up and come down. Do the same leg until you finish all the reps, then switch to the other leg and finish. Here is my rep and weight scheme.
1st Set - 15 reps 110lbs each side/15 reps 35lbs in one hand as I’m doing the step-ups for each side
2nd Set - 12-14 reps 130lbs each side/12-14 reps 40lbs in one hand as I’m doing the step-ups for each side
3rd Set - 10-12 reps 150lbs each side/10-12 reps 45lbs in one hand as I’m doing the step-ups for each side
Final Bout - 1 set of a static ball squat contraction (Static hold)
By now you should be fucked if you’re not then lucky you. Find a swiss ball and head over to the wall, put your legs out in front of you, not too far, and keep your feet tight together. Come down JUST ABOVE KNEE LEVEL and hold as you squeeze for AT LEAST 60 SECONDS. Try to challenge yourself and go as long as you can so you can set a new record for yourself each time you do it to make it harder, but don’t puss out and do any less than 60 seconds.
By now your legs should be pumped to hell, go home get your nutrients and enjoy life for the next few days. If you’re feeling very tight you can get on the cycle for a light spin for about 5-7 minute cool-down.
I hope this helps some of you, if you have knee issues make sure you keep those reps slow and the weight less than more. Remember, FOCUS ON THE CONTRACTION!!! If you guys think I’m a pussy using the weights I did just tell me, but try it for yourself.
@PHD tag everyone you can, guys tag everyone you can on the forum to try this workout and give us your feedback.
Your Welcome
O
Future_ifbb_pro14900
Well-known member
I like doing 3-5 sets of front squats anywhere from 8-12 then go into leg press 4x12-15 reps then I go into RDL’s then move my way to superset hamstring curls and leg extensions.
Joe
USMC VET/CERT nutritionist
Nothing too crazy. 4-6 sets of squats at 12-15 reps, 4 sets of hack squats 15-20 reps, either leg curls for 4-6 sets or Romanian deadlifts for the same. I may or may not do a couple of drop sets when doing the hack squats. I do a good bit of deadlifting with a hex bar where I try to get a good bit of moment out of the knees. It’s not a leg press per se, but my legs get sore just like they would if I were leg pressing. So kinesiology workups I’ve seen indicated this style of deadlift is essentially the same as a leg press, which would explain the sore legs afterward. So, all told, I end up hitting legs 2-3 x a week. Keep in mind that my volume isn’t off the charts high or anything like I’ve seen posted. At this point in my life, I’m just trying to maintain what I have and maybe get a little stronger.
Anabisi
Well-known member
I do step ups with a weight vest each leg
Front lunge reverse lunge Alternating legs your limit
Squat holding Kettle bell into shoulder raises
Plank position knee to chest hit some push ups while you are their
Machine standing Lateral raises for outside your leg
And inside your leg inner thigh
Reverse leg machine kick backs
Standing ab wheel
Calf raises machine
Hack squat
Finish with dumbell squats into bicep curl into Arnold press over head , reverse into negative rep ND squat …just one of the things I do again control your self in every rep
Front lunge reverse lunge Alternating legs your limit
Squat holding Kettle bell into shoulder raises
Plank position knee to chest hit some push ups while you are their
Machine standing Lateral raises for outside your leg
And inside your leg inner thigh
Reverse leg machine kick backs
Standing ab wheel
Calf raises machine
Hack squat
Finish with dumbell squats into bicep curl into Arnold press over head , reverse into negative rep ND squat …just one of the things I do again control your self in every rep
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