Instant Access Registration Takes Less Than 15 Seconds! You May Not Post Until Registered.
To start viewing messages, select the forum that you want to visit from the selection below.
If you are having trouble staying logged in when navigating between forums/topics/etc., you need to reset your session cookie. Go into your browser and delete any cookie for the site them log back in. This should fix the login issue.
I would like to see what some of you guys do for legs. I really need something that will drop my hams as well as need to get an overall better leg routine.
Not sure what your background is or how your knees hold up.
Here's mine, take in mind I started out powerlifts over 12 years ago now, have had two knee surgeries, a neck surgery, and have massive arthritis in my right knee...that being said here we go...
I warm up with 5-10 min on a stationary bike
leg extensions 3 sets varied wieght and usually drop set
ham curl 2 sets to 10 reps
now I'm warm!
Front squat 2 ascending sents
Squat 3 sets ascending wieght, last set I jump on the leg press and bust out anywhere from 5 to 50 reps depending on my mood!
I finish with dead lifts, 2-3 sets depending on how much I have left.
On a light day I may move back over to leg extensions or throw lunges in.
That being said it all about variety, I change my routine alot but thats the nuts and bolts. I like to move big wieght but I have to really being warm before moving to that.
Brad Gillingham's program is pretty good for putting on some over all size and strength. You do 5x5 using 60% and cycling up to 77% then do front squats and stiff legs.
I would like to see what some of you guys do for legs. I really need something that will drop my hams as well as need to get an overall better leg routine.
Any suggestions would be great!
thanks!
i actually seperate hams and do them a different day then leg day but you don't have to
3 sets leg extensions to warm them up and lub up the knees
3 sets of squats
3 sets of leg press feet placed up high for to sets and half way down so knees don't go past your toes ..this will work the top of the quad
then one very heavy set feet in normal spot and all the way down not fast 3 sec per rep
3 sets of reverse hack squats feet wide at bottom of the standing plate
this work the tear drop and the hams and glutes some
3 sets of standing lunges or walking which ever you prefer
for hams you can do on same day or seperate day with another body part
do 3 sets of standing ham machine
3 sets of lieing machine
3 sets of seated machine
you can take one of those out and doing stiff legged dead lifts
“Don't worry about life, you're not going to survive it anyway.”
yes you would you just gotta pop that cherry even if you can't do legs the follwing week you will recover and get used to it and your legs will blow like tics ...
meso1 taught me this routine (look at his pics you will see massive legs) and it took me a while to get to the point i could do it .. couple times i just laid on the floor after a set and he had to wake me up but it is worth it cause now no matter what i throw at my legs they recover faster and it feels like they grow every week they may not but it feels like it
“Don't worry about life, you're not going to survive it anyway.”
Meso does have huge legs but for the most part it's not because of his routine. He's geneticly gifted, he could do pretty much any routine and get results.
For a hardgainer that routine would be the worse thing you could do.
I used to do alot more volume than my current routine and saw little progress. Once I lowered the volume I make nice strength gains weekly.
The main thing to remember is what works for one may not and probably will not work for another.
Meso does have huge legs but for the most part it's not because of his routine. He's geneticly gifted, he could do pretty much any routine and get results.
For a hardgainer that routine would be the worse thing you could do.
I used to do alot more volume than my current routine and saw little progress. Once I lowered the volume I make nice strength gains weekly.
The main thing to remember is what works for one may not and probably will not work for another.
very true no doupt there i am a hard gainer but with legs it takes medium to allot volume for me also same with chest....
i don't do this all the time like you bowbow sometimes i low volume so changing it up sems to work very well also
i guess the best answer for the orginal ? is to come up with couple good leg routines and change them up frequently always keep them legs guessing
“Don't worry about life, you're not going to survive it anyway.”
Front squats are a great variation from regular back squats. I'll switch off to front squats from regular back squats every now and then (still go deep).
You can't use nearly as much weight as back squats, but I feel it's a good change up every now and then. Front squats are a very underrated exercise IMO. Front squats require more balance and stabilization which in turn will recruit different muscle fibers.
thanks guys I really need to add some size especailly to my hams in order to compete since that is the one area that needs to be addressed before getting on stage :P
i actually seperate hams and do them a different day then leg day
I agree with this 100%. If you have a stubborn part of the legs, like hams, then it's best to seperate them and treat them like two different muscle groups to get optimum developement. This is not new, this has been going on for years.
I gained a lot of ground with my hams by hitting them with delts. I would start with hams and hit stiff leggs first, then leg curl (alternating seated and prone). On the leg curls I would do drop sets on every set and they filled in real quick. I think I was doing a 4 day split at that time and I made sure that the ham/delt day was at least 2 rest days away from quad day. This way the hams get hit twice, once on ham/delt day and once on quad day with the squats and leg presses.
I eventually went back to hams with quads because my hams were literally over powering my quads and since my legs are one of my best 'genetic' features I wasn't able to fit into most of my pants. Seriously, I was buying 36's in the waist just so they would fit the legs and they were still tight on some pants. But, I've always been able to build big legs with little effort. It's my upper body that's tough to build. So, this may work for you, it may not, but a lot of dudes with really well developed quads and hams have at some time or another trained them seperately to give them the best beating they could.
Now, as for quads, I like squats, leg presses and leg extensions. I just use those and that's it. Sometimes I throw in some one leg step ups with a loaded BB on my shoulders to really hit the vastus medialus (tear drop on the inner quad) and stregthen the knee joint. This exercise is actually very good for the integrity of the knee joint. I used to use it once or twice a month. I haven't tried them yet since my Achilles tear in September. I'm still working on ankle strength right now. One thing at a time....
I used to have superhuman powers....until my therapist took them away.
We process personal data about users of our site, through the use of cookies and other technologies, to deliver our services, personalize advertising, and to analyze site activity. We may share certain information about our users with our advertising and analytics partners. For additional details, refer to our Privacy Policy.
By clicking "I AGREE" below, you agree to our Privacy Policy and our personal data processing and cookie practices as described therein. You also acknowledge that this forum may be hosted outside your country and you consent to the collection, storage, and processing of your data in the country where this forum is hosted.
Tweet
Comment