Anyone Else do legs yet this week???

[b fold the truth]

What did you do for legs?

Post up...

B True

 

[b fold the truth]

Box Squats
275 x 2 reps x 10 sets, 45 sec rest between sets

Pull Throughs
heavy bands x 10 reps x 3 sets (2 wide, 1 narrow)

Seated Calf Raises
90 pounds x 25 reps x 3 sets, little rest

Reverse Hypers
mini band x 8 reps x 1 set

Sled Walking
90 pounds x 300' fwds, 300' backwards

Walked 1/2 mile

That was it, just finished a triple threat shake, glass of oj, b-vit, multi v, glutamine, and vit c.

Quads looked pretty decent today too

B True

 

[Thaibox]

Yesterday.

I think about 7 or 8 sets of squats(last two were jump sets). Then 4 sets calf raises. Thats all I had time for unfortunately.
But, the squats pounded me pretty good, and everything down there is nice and sore today.

 

[the People's Champ]

after a two week layoff, here is what I did on monday

squats
5x135
5x155
5x185
3x225

Front squats
6x135
4x135

leg extensions
8x half the stack
8x3/4 of the stack
8x3/4 of the stack

s/l deadlifts
8x135
7x155
7x185

leg curls
2x90

machine squat for calves
8x185
8x185

standing calf machine
6x175
6x175

went in with the same intensity as I had when I left for a break, and now my HAMS are killing me.

oh yeah, this workout is open for criticism.

 

[goldenone]

Did squats last night and some calf work.

B fold,I bet that Sled Walking gets those legs burning!

 

[b fold the truth]

Did squats last night and some calf work.

B fold,I bet that Sled Walking gets those legs burning!

It also gets the heart pumping. My driveway is 150' long. I would walk down one way then turn my belt around and walk back the other...nonstop.

B True

 

[Ingram]

Yup, yesterday...

Squats
135x12
225x10
275x8
315x6
335x6
335x4

Leg curls
210x10x4

Single leg Hamer strength leg press
4 plates x 10
5 plates x 8
5 plates x 8

Standing Calf raises
300x12
315x12
335x12
350x12
365x12

Warmed down on a bike then went home...
short but sweet...

 

[brian747478`]

Elevated heel, manta ray squats,
worked up to 375 for a single with slow negative.
then 1 1/4 elev/manta squats 225 and 275 for 5.
front squatl 135 for 6 and 8.
good morning, 135, 185 and 235 for 5.
some calves, then went home.
brian

 

[needsize]

Squats (ass to the floor, no belt)
45lbs x 10
135 x 8
225 x 5
315 x 5
355 x 5
405 3 sets of 5

Hack squats
3 plates per side, 3 sets of 10 reps, then a drop set with 2 plates per side, and I'm out for quads. Thank god I don't need much volume for quads!!!!!

 

[brian747478`]

needsize,
doesn't sound like u need more volume, damn good workout.
brian

 

[needsize]

needsize,
doesn't sound like u need more volume, damn good workout.
brian

No, I'm lucky there, heavy sets of 5 reps are all I usually do for my quads, and if you've seen the pic I posted, it works well for me despite so many telling me you can't grow from that rep range.

 

[brian747478`]

I know what u mean, I do low volume and am no where near as strong as you on squats and I have pretty good quads. You could ask b-true, he has seen them a few times. I personally know few people that can punk out 405 for sets and reps without decent quads. Just my opinion or what I've seen, not that that accounts for much.
brian

 

[Little Rage]

Did them today

Squat-
135 x 10
225 x 10
225 x 10
255 x 8

Leg Press w/calf raises-
320 x 10 (15 reps calves)
410 x 10 (12 reps calves)
500 x 8 (12 reps calves)

Hack Squat w/calf raises-
185 x 10 (15 reps calves)
225 x 10 (12 reps calves)
275 x 6 (12 reps calves)

Leg extensions-
120 x 10
150 x 10
150 x 10

Standing Calf Raises-
100 x 12
125 x 12
135 x 12

Leg Curls-
120 x 12
150 x 12
150 x 12

Seated calf raises-
275 x 10
275 x 10

 

[dick tater]

I did legs Monday. I just started going heavier again so I'm little off of where I should be.

Squats
bar x 8
135x8
225x8
315x6
365x6
385x6
405x4
405x3
Like Needside--no belt, little below parallel

Leg Press
6 plates each side x 8
7 plates each side x 8
8 plates each side x 8
8 plates each side x 8
8 plates each side x 6

Then 3 sets of Front squats (just getting back into doing them)

Then ten sets of calf raises.

I'll wait 'til Thursday for Hams.

No, I'm lucky there, heavy sets of 5 reps are all I usually do for my quads, and if you've seen the pic I posted, it works well for me despite so many telling me you can't grow from that rep range.

I hate you Needsize--You have have huge legs. I envy you. I can lift heavy weight with my legs for my size, but my legs just won't grow! What am I doing wrong? Help me out.

 

[needsize]

dick tator, not sure what to tell you. ObviouslyI have some genetics for building big quads, but beyond that i have to credit the 5x5 system for building mine. The most size I've ever put on my quads was from doing just 5 sets of squats, that's it. When I started adding just 2-3 extra higher rep sets after the squats it did help me grow a bit more.
This is the routine I've been using for the past year and it put another inch on my quads
Squats (ass to the floor)
5x5
Hack Squats (right to the bottom of the rack)
2 sets 10 reps with a drop set at the end

I found my quads didn't need much volume to grow, in fact, when I did more sets they got smaller. The key for me was to use the same weight for all my sets of 5 reps, as soon as I could get all my sets on that weight, add a few lbs for the next week.

 

[Haz]

My quads grow easily too, so I don't do alot for them. This weeks leg work out went as follows.

Cybex Leg Press: (I friggin love this machine, it puts absolutely no stress on my knees) 3 sets. Basically its a warm up to get my legs ready to squat.

Squat: 135X12, 225X12, 275X8, 315X4, 335X2

Stiff leg deads: 185X10, 225X8, 275X6, 225X8

Leg curls: 2-3 sets, basically to get a nice pump in the hams, and get my calves ready and warmed up.

Seated calf raises: 5 sets with as much god damn weight I can handle for 15-20 reps.

Standing calf raises: Same methodolgy as above.

Finally, that abductor machine you see all the chicks use. The one were you bring your legs together. I did this exercise once for the hell of it. My inner thighs were sore for days. So I figured they must not be getting enough stimulation from squats, so I do the machine now.

 

[b fold the truth]

Posted these on the pling board...thought I might put them here too.....

B True

 

[bignate73]

LOW BAR SQUATS

12x135
10x225
8x275
6x315

LEG PRESS

2x10x620
2x10x710

HACK SQUATS (ass to ankles, explode all the way up)

1x12x45(2)
1x12x45(2)25(2)
1x12x45(4)

havent done hams and calves yet...they were sore from before.

hams:

ROMANIAN D.L.'S
1x10x135
1x8x185
1x6x225
2x4x275
1x10x135

LYING LEG CURLS
3x10x90

CALVES: CALF RAISE-LEG PRESS
4x15x620

thats all she wrote.

 

[gettinlarger]

i did em yesterday ...
squats
135x10
185x3
205x3
225x2
245x1
185x5

did some lunges too, for the hell of it
a couple sets of extensions and curls, then went home. i was kinda hopin for a better workout. oh well.

 

[argent]

I'm still sore from Sunday.

 

[needsize]

B, those are some pretty damn inprssive quads!!!!

 

[louden_swain]

I will train upper legs on 7-18-2002 Here is what my workout will consist of:

Leg Presses - 5 x 15,12,10,8,6
Squats - 4 x 10,10,8,6
Lunges - 2 x 10
Leg Extensions - 4 x 12
Stiff Leg Deads - 2 x 10,8
Lying Leg Curls - 2 x 12

 

[jeremys]

trained em monday

squats...1x12, 1x12, 1x10, 1x10, 1x8,1x8

leg press...1x12, 1x12, 1x15

seated calves...1x20, 1x20, 1x15

my quads arent as sore as usual but my calves are practically screaming at me still...its almost thursday

 

[scout420]

Squats 4 sets 145X12 225X10 235X8 240X6

Leg Etensions 3 sets 90X12 90X10 90X8


Deadlift 2 sets 295X3 325X1


Seated Calve Raises 3 Sets 90X40 90X40 90X30


Stair machine for 15 minutes doing it on my tipitoes that shit hurts

 

[DeathB4Dishonor]

i did mine two days ago. and i gotta say man, legs are the hardest workout of them all.
i did squats (6 sets), leg presses, some calf work, extensions and such.

but man i can actually see the smoke comin out of my quads after im down with my workout and i walk hella funny afterwards. but its worth it. i love the pain

 

[b fold the truth]

needsize: Thanks...a guy told me the other day that I had small legs... Just because I ALWAYS wear shorts down to my knees or lower...doesn't mean that there is nothing there...

I am PROUD that everyone is including squats into their routine!! That kicks much tail!!!

B True

 

[coolcolj]

My legs dominate my body! They're only an inch smaller than NeedSize's legs

What I did this week - I don't go to failure and I rest 2 mins between each set, I do every rep explosively -


Overhead full squats 1x5 warmup

Power cleans - mininmal knee bend - 2x5

Clean pulls to sternum 2x5

Full back squat 2x5

full Front squat 2x6

sideways and reverse lunge complex 2x6 each direction and side

glute ham raise on the floor negatives - still too weak to do a full rep yet

reverse hypers 2x15


Bfold - yeah your right your long shorts make your legs look skinny, you need some spandex tights

 

[Deepsquat]

My god a lot of you over train!
This is what i did on Thursday...warm up 135x6, 135x6, 225x6, 315x6 now the sets..405x6 520x3 thats it no more squats...sometimes on really energetic days 1 more set of squats at around 405 ..no belt or wraps until 500 LBS ...followed that with 1 set hacks 4 seconds up 4 seconds down (trust me this is worse then the 500lbs squat!) 1 set leg curls...
that is it ...done ! 4 working sets...sometimes 6-8 in the past ......
Tuesday was my next leg work:
1 set hacks 3...45lbs ers per side plus a 25 per side 4seconds up 4 down ....7 reps.....1 set leg extentions...4 second reps ...1 set leg curls ...4 second reps.
hurt like hell...haVE benn doing this ultra short abbreviation for only a week ...was doing 4-6 set for the last 12 weeks ...now I am shooting for less.
you guys that are doing 20 sets are not trying very hard on most of your sets
thought I would add these picture to prove I am not a 98 pound 13 year old spouting shit
http://www.anabolex.com/forums/attachment.php?s=&postid=459107
http://www.anabolex.com/forums/attachment.php?s=&postid=459108

 

[Exodus]

Squat (30 reps total)
315 x 5
315 x 5
315 x 3
315 x 1
(Realized i had the bar too high and corrected it for the nex sets)
315 x 4
315 x 5
315 x 4
315 x 3

2 sets of 8 leg ext with 170lbs

Straight-leg dead (30 reps total)
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

2 sets of 8 leg curls with 120lbs

yeah that sucked

X

 

[The Shadow]

Hacks - two plates per side(60 degree machine - not 45) 3x10

Calf raise on leg press - 4 plates per side 3x10

Dumbell lunges - 60 pounds - 8 strides per leg per set for 4 sets

Leg Curls - 130 for 3x10

 

[Lumberg]

Sunday. First day back after 1-2 week layoff

Squats on Smith machine--no squat rack at my gym.

135X12
225X12
225X12
225X13

Lunges

45lb dbs x 16 strides each leg

RDLs (first time in several months and first time with short bar--feeling it out)

115x20
165x18
165x16


Still slightly sore today, which is DL day.

JC

 

[gimp]

Well,I'm working with a trainer to up my intensity for a few weeks. This is what he is making me do for legs, is it too much in your opinion? I'm used to doing heavy squats on the smith, in the 6-8 rep range, seems to have worked well. I think I have good leg genetics they are my biggest body part at 27 inches.
QUADS:
leg extensions- 4 sets 2x20, 1x15, 1x8
hack squats-5 sets 1x20,1x15,2x12,1x8
leg press-4 sets 1x15, 2x12, 1x8
Hams:
Leg curls 1x20,1x15,2x12,1x8
heels high on leg press- 3x20
stiff legged deadlifts-4x20
This workout is almost too much for me to complete, I puked half way through last time.

 

[needsize]

Well,I'm working with a trainer to up my intensity for a few weeks. This is what he is making me do for legs, is it too much in your opinion? I'm used to doing heavy squats on the smith, in the 6-8 rep range, seems to have worked well. I think I have good leg genetics they are my biggest body part at 27 inches.
QUADS:
leg extensions- 4 sets 2x20, 1x15, 1x8
hack squats-5 sets 1x20,1x15,2x12,1x8
leg press-4 sets 1x15, 2x12, 1x8
Hams:
Leg curls 1x20,1x15,2x12,1x8
heels high on leg press- 3x20
stiff legged deadlifts-4x20
This workout is almost too much for me to complete, I puked half way through last time.

My thoughts are that that is way too much volume, plus no squats either, I'd suggest picking two heavy movements, like regular squats and say hacks, do heavy low rep on one exercise, higher rep, 8-10 on the other. i find anything over 5-7 heavy sets for quads and I'm overtrained anyway

 

[Deepsquat]

My opinion it is too much...I m not sying you need to ultra abbrviate yopur workout like I am experimenting with...but hell, for the lat 10-12 years I have not done more then 10 total sets (including hams) for thighs...your over 20 ! ..Ask your trainer how many sets he thinks it will take to make you over train?? (hell, how many do you think)

 

[DrBones]

I did legs on Tuesday... had a pretty decent workout too

Squats
1 x 10 bar
1 x 10 135
3 x 5 185

forward lunges 45lb dumbell in each hand
2x8

Leg curls
3 x 7 150

Calf Raises
1 x 10 180
3 x 10 360


My legs felt jellowy when I was done.. I have bad knees.... so its really hard to go heavier than 185 without the clicking in the knees starting to piss me off... Is there anything you guys reccomend to prevent the knee from being such a bother. It is two days later and my knees are still quite soar... its right above the knee cap.. it almost feels like a muscle.. but its really hard to tell. I'm hoping it will just gradually get better as I get stronger..
Thanks
Ryan

 

[Deepsquat]

Sunday. First day back after 1-2 week layoff

Squats on Smith machine--no squat rack at my gym.

135X12
225X12
225X12
225X13

Lunges

45lb dbs x 16 strides each leg

RDLs (first time in several months and first time with short bar--feeling it out)

115x20
165x18
165x16


Still slightly sore today, which is DL day.

JC

Nice breif workout...but i would change gyms if you have no squat rack! (if you can)

 

[gimp]

Yeah,I think the workout I've listed above is too much. I mentioned this to my trainer but he states that in order to get good definition the workout is not overtraining? I've got big legs, my BF% is in the high teens since I've been bulking like crazy for 4 months,so of course there's no definition. But, shit I can't even complete the workout.. I'm new to training, about a year and a half, so I'm not sure if he's right. His legs are fucking ripped and huge, he must be doing something right he won his latest competition.

 

[Lumberg]

Nice brief workout...but i would change gyms if you have no squat rack! (if you can)

Thanks. I also did Saxons but those are not legs so I didn't include them.

Yes I try to keep workouts brief but exhausting--I go during lunch hour when time is limited so I take sets to failure whenever I can.

Here's the deal on the Smith machine--I agree totally, you're not the first to tell me this. However this gym is free (it's at work) and I am kind of transient (living with my mom while I buy a house) and I am not going to pay muchos dolares for a gym. I also like working out at lunch so I have after work to relax.

Once I buy a house I plan to have a power rack in the basement.

I just thought of something though, maybe they'll let me buy a power rack out of my pocket and put it in the gym here--hmm.

I see a lot of guys here doing leg extensions. These are bad news man. Of course the best way to get symmetric growth and strength is to do one leg at a time, and this is bad for the knee. There are lots of exercises that hit the quads that are much better for your knee, like hacks and any number of machines.

Just my 2 c

P.S. just got back from deadlifting, got 325 for 5 then 4 reps. Grip failed on the last one.

JC

 

[Y_lifter]

TODAY !

30 Min Cardio warmup on the Precor Crosstrainer

Machines
Leg Extensions
2 x 8 warmup
4 x 10
Leg Curls
2 x 8 warmup
4 x 10
Plate Loaded Leg Press
2 x 8 warmup
5 x 10
2 x 15 Drop sets
Hyper Extension (Back)
3 x 15

Plates and bars
Squats in the Power Rack
2 x 8 Warmup
4 x 8-10 @ 275 down low
2 x 10 Drop sets with 1/2 the weight

Seated calve raises
2 x 10 warmup
4 x 15
2 x 10 Drop sets
Standing Calve raises
4 x 12 each leg

Abs
Crunches
Swiss ball Situps

 

[strong island]

SQUATS (slightly below parallel)
*warm up*
bodyweight x 20(2 sets to get blood going)
135 x 15
225 x 5
275 x 1
315 x 1
*end of warm up*
365 x 5
365 x 5
365 x 5

FRONT SQUATS (slow reps, ass to floor)
235 x 10
235 x 10
185 x 10(drop set)
135 x 10(drop set)

LEG EXTENSIONS (2-0-2-1 tempo)
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15
50 x 50(drop set)

HACK SQUATS (feet close together, ass to floor)
270 x 15
270 x 15
270 x 15
180 x 15(drop set)....these fucking hurt!!

LYING LEG CURLS
6 sets 5-8 reps

SEATED LEG CURLS
4 sets 5-8 reps

STANDING LEG CURLS
3 sets 10-15 reps

 

[Deepsquat]

30 effin sets for thighs!? I want to see some pictures of the monster thighs that this is developing! I willing to bet you 100$$ that if you were to cut your sets down to 1/5 of what you are doing now ....you will be bigger and stroinger in 1 month.

 

[jeremys]

different things work for different people though...some people might grow off 5 sets...for others it may take 30. everybody's different

 

[coolcolj]

But how long is the workout?


Anabolic Hormones are gonna be mighty low after 90 minutes...

 

[nikkita]

I did them Monday... working out for building mass

warm-up
stretching 3-5 mins
squats 3 sets --->reps 20-10-5

squats --> 2x6 1x8 to failure 20% less weight
leg extension--> 2x6 1x8 to failure 20% less weight

lunges 2x10
leg curl 2x10
standing leg curl 2x10(per leg)

abductors 2x12
aductors 2x12

calf raises 2 x15 warm-up

calf raises 3x8 (three positions) then 15 secs reps
single leg raise 3x12 per leg
reverse calf raises 3x8 (three positions) then 15 secs reps

 

[strong island]

30 effin sets for thighs!? I want to see some pictures of the monster thighs that this is developing! I willing to bet you 100$$ that if you were to cut your sets down to 1/5 of what you are doing now ....you will be bigger and stroinger in 1 month.

lol...Deepsquat I notice you giving everyone advice on this post like its gospel. We have plenty of know it alls on this board and we don't need another one. If you prefer to do six sets for legs than good for you bro.
I personally change it up every few weeks. Sometimes I'll train with more intensity and do less sets, but I am currently focusing on volume. I have found volume to work better for me. And I do get bigger and stronger every month....thats the whole point.

If someone wants to post some pics I'll be more than happy.

Oh yeah, In my opinion you are seriously neglecting your hamstrings. You have a pic of those you want to show off?

peace

 

[Deepsquat]

lol...Deepsquat I notice you giving everyone advice on this post like its gospel. We have plenty of know it alls on this board and we don't need another one. If you prefer to do six sets for legs than good for you bro.
I personally change it up every few weeks. Sometimes I'll train with more intensity and do less sets, but I am currently focusing on volume. I have found volume to work better for me. And I do get bigger and stronger every month....thats the whole point.

If someone wants to post some pics I'll be more than happy.

Oh yeah, In my opinion you are seriously neglecting your hamstrings. You have a pic of those you want to show off?

peace

I never said my advice was gospel...but look around you ...how many people at your gym have extreme size?????not many...and why????? OVERTRAINING...30 sets a bodypart does not work for 99.99999% of the population...unless you are a genetic freak ..there is no-way (and I don't care what type of drug you take ) that you can recover from soooo many sets...as I said ..post a picture...show me a before and after of how well it works.
BTW here is a photo of my hams that you requested.
PS I make my statements from observations in the gym ...not what the mags say the pros are doing

http://www.anabolex.com/forums/attachment.php?s=&postid=461707

 

[Deepsquat]

And btw Strong Island..at what point do you think you will be overtraining your legs???35 sets????40 sets???? Just wondering ...you know so I can add it to my gospel

 

[revexrevex]

Squats
-----------
95 x 12
135 x 10
185 x 2
215 x 5
225 x 5
235 x 5
135 x 30 (breathing squats)
----------------------------------
Hamstring curl
--------------------------------
60 x 10
95 x 10
130 x 8
150 x 6
165 x 3
-----------------------
Lunges with 65 lbs x 3 sets
----------------------------------

 

[strong island]

I never said my advice was gospel...but look around you ...how many people at your gym have extreme size?????not many...and why????? OVERTRAINING...30 sets a bodypart does not work for 99.99999% of the population...unless you are a genetic freak ..there is no-way (and I don't care what type of drug you take ) that you can recover from soooo many sets...as I said ..post a picture...show me a before and after of how well it works.
BTW here is a photo of my hams that you requested.
PS I make my statements from observations in the gym ...not what the mags say the pros are doing

http://www.anabolex.com/forums/attachment.php?s=&postid=461707

30 sets a bodypart?

Bro how do you consider legs one bodypart?

You have the
Quadracep muscle goup
Hamstring muscle group
Gluteus Maximus
Hip Flexors
Abductors
Adductors

Now if you did 30 sets for chest or biceps that would be too much in my opinion.

I also disagree with your statement about overtraining being the main reason people don't reach their goals. Although overtraining is a problem for some, most people (in my opinion) lack the knowledge and/or the discipline in weight training and nutrition. I believe most people don't know what, how and when to eat for optimal growth. Plus many people don't want "extreme size."

As for me overtraining...its an invalid statement. I am getting bigger and stronger every month. This is obviously not a symptom of overtraining.

Do I train that many sets every workout? no, but that was my last leg workout and it was good one. The hack squats, although not very "intense" definately kicked my quadraceps ass. Now when I say intensity I mean how close to failure I came.

Like I said before, I switch back and forth between volume based training and intensity based training. Its my simple way of periodization.

 

[strong island]

Here is a shot of my legs:

www.bbislife.com/vb/attachment.php?s=&postid=6466

 

[rippedtrojan]

just finished 2nd leg day this week:

standing calf: 205x15, 265x8, 305x8, 350x8, 395x8, 440x8, 485x8, 530x6

seated calf: 10x10x45lbs, ten sec rest between each set

hack squat: 200x12, 290x12, 340x10, 2 sets 400x10

leg press: 200x12, 290x 12, 380x 12

front squat: 3x95x12

back squat static holds at bottom for 20 sec: 3 times with 95

 

[strong island]

just finished 2nd leg day this week:

standing calf: 205x15, 265x8, 305x8, 350x8, 395x8, 440x8, 485x8, 530x6

seated calf: 10x10x45lbs, ten sec rest between each set

hack squat: 200x12, 290x12, 340x10, 2 sets 400x10

leg press: 200x12, 290x 12, 380x 12

front squat: 3x95x12

back squat static holds at bottom for 20 sec: 3 times with 95

I also do 10 sets of 10 with 10 seconds rest for calves. I do it with standing calve raises and I do one big drop set. I start with the whole rack and by the time I am on set 10 I am only using 60 pounds. Those are the shiznit.

 

[rippedtrojan]

I also do 10 sets of 10 with 10 seconds rest for calves. I do it with standing calve raises and I do one big drop set. I start with the whole rack and by the time I am on set 10 I am only using 60 pounds. Those are the shiznit.

yeah...first leg day this week, i was doing seated calf super set with standing calf, then i finished with 2 drop sets on standing calf. i go all the way down til there is no weight loaded. holy shit does that burn.

and when you get to the 7th or 8th set of 10x10 ten sec rest, that's when the fun starts!!

 

[rippedtrojan]

Here is a shot of my legs:

www.bbislife.com/vb/attachment.php?s=&postid=6466

nice calves.

 

[Deepsquat]

30 sets a bodypart?

Bro how do you consider legs one bodypart?

You have the
Quadracep muscle goup
Hamstring muscle group
Gluteus Maximus
Hip Flexors
Abductors
Adductors

Now if you did 30 sets for chest or biceps that would be too much in my opinion.

I also disagree with your statement about overtraining being the main reason people don't reach their goals. Although overtraining is a problem for some, most people (in my opinion) lack the knowledge and/or the discipline in weight training and nutrition. I believe most people don't know what, how and when to eat for optimal growth. Plus many people don't want "extreme size."

As for me overtraining...its an invalid statement. I am getting bigger and stronger every month. This is obviously not a symptom of overtraining.

Do I train that many sets every workout? no, but that was my last leg workout and it was good one. The hack squats, although not very "intense" definately kicked my quadraceps ass. Now when I say intensity I mean how close to failure I came.

Like I said before, I switch back and forth between volume based training and intensity based training. Its my simple way of periodization.

All righty then. You think 30 sets is too much for chest or bis...but not thighs , because you feell the leg is seperated into so many different muscle groups ...right ...the trouble is the only way to isolate most of these muscle from the others is to do little girl exersices , that do nothing for mass...you know ..the ones they do over in the womens section of the gym ...the ladies might breask a sweat, if they trained hard.

Lets look at your routine (I am not saying thaty only a woman would do your routine , on the conterary,I see only 1 none mass builder (generally speaking).
3 sets of squats works all five sections of the thigh the way you have it broken down Quadracep muscle goup
Hamstring muscle group
Gluteus Maximus
Hip Flexors
Abductors
Adductors
front squats 4sets..the same as squats with less work to the glutes and hams..though more to the quads.
leg ext. 6 sets...isolation .has zero glute or ham invalved
hack 4 sets ...same as front squat
lying leg curl ...hams
seated leg curl ...hams
standing leg curl ...hams
I look at legs as a whole because other then leg curls hip[ adductors and leg extentions ...you can't take the other muscle involement out of the equation.
...Overtraining is not necessarally on a bodypart by bodypart basis..it is systemic..an over all body condition
BTW I could not veiw the picture of your leggs ...though thanks for posting it.

 

[rippedtrojan]

and you gotta love the pain the day after you do calves

 

[PopeyePower]

I love training legs....the high you feel after a great lower body workout is better than just about anything....except sex......I trained explosion and lower body today (sun)...I'll hit it again at 70% on Wed......here's how it went:

Power Snatch: Bar x 5, 95x5, 135x5, 175x3, 195x3, 205x3, 215x3, 225x3.

Power Clean: 135x5, 185x5, 225x5, 245x5, 265x5, 280x4 (did a 5th but i was too spent, recovery sucked, feet all over the place).

Back Squat: 135x10, 225x10, 315x5, 365x5, 405x5, 430x5, 455x5.

Leg Press: 700x20

Stiff Leg Deadlift: 135x10, 185x10, 225x10, 245x10, 265x8, 285x8

Drove to Taco Bell drive-thru, ordered 10 soft beef tacos....came home and washed them down with half a gallon of whole milk, and swallowed some Vit-C and a b-Complex cause i was sweating my balls off and lost all my water soluable vitamins.

On wed I'll do snatches and cleans at 70% and light front squats at instead of backs...and hit 315 for a nice and easy 15 reps on back squat instead of 700 on leg press......in writing it seems like a lot of sets, but a lot of them are warm-ups, and maybe only the last one was done to failure....I'll tell you that 700 leg press felt like a grand after the other work though.

 

[strong island]

All righty then. You think 30 sets is too much for chest or bis...but not thighs , because you feell the leg is seperated into so many different muscle groups ...right ...the trouble is the only way to isolate most of these muscle from the others is to do little girl exersices , that do nothing for mass...you know ..the ones they do over in the womens section of the gym ...the ladies might breask a sweat, if they trained hard.

Lets look at your routine (I am not saying thaty only a woman would do your routine , on the conterary,I see only 1 none mass builder (generally speaking).
3 sets of squats works all five sections of the thigh the way you have it broken down Quadracep muscle goup
Hamstring muscle group
Gluteus Maximus
Hip Flexors
Abductors
Adductors
front squats 4sets..the same as squats with less work to the glutes and hams..though more to the quads.
leg ext. 6 sets...isolation .has zero glute or ham invalved
hack 4 sets ...same as front squat
lying leg curl ...hams
seated leg curl ...hams
standing leg curl ...hams
I look at legs as a whole because other then leg curls hip[ adductors and leg extentions ...you can't take the other muscle involement out of the equation.
...Overtraining is not necessarally on a bodypart by bodypart basis..it is systemic..an over all body condition
BTW I could not veiw the picture of your leggs ...though thanks for posting it.

Bro I already told you your whole argument is moot. I am getting bigger and stronger weekly. If thats overtraining then so be it.

Here is another link to my legs:

www.anabolex.com/forums/attachment.php?s=&postid=462700

 

[strong island]

and you gotta love the pain the day after you do calves

Since I started getting seriously training calves four months ago, I am sore for days following my calve workout. My gastrocs are still sore from two days ago. Wish I had been training them like this for years.

 

[louden_swain]

Bro I already told you your whole argument is moot. I am getting bigger and stronger weekly. If thats overtraining then so be it.

Here is another link to my legs:

www.anabolex.com/forums/attachment.php?s=&postid=462700

Strong, I cannot access your pics, but I already know that you are big and powerful. Believe me, you are not overtraining your legs. Your legs are larger than most people, therefore you need a lot of sets to stimulate the muscle. You are doing the right thing. If possible please list your routine for calves. I am looking to redesign my routine and I would like to compare with another trainer.

 

[coolcolj]

Strong, I cannot access your pics, but I already know that you are big and powerful. Believe me, you are not overtraining your legs. Your legs are larger than most people, therefore you need a lot of sets to stimulate the muscle. You are doing the right thing

what kind of logic is that?

My thighs and calves are big, but that doesn't mean I can withstand or need 30 sets to stimulate them

 

[strong island]

THANX BRO

Strong, I cannot access your pics, but I already know that you are big and powerful. Believe me, you are not overtraining your legs. Your legs are larger than most people, therefore you need a lot of sets to stimulate the muscle. You are doing the right thing. If possible please list your routine for calves. I am looking to redesign my routine and I would like to compare with another trainer.

Thanks for the compliments, although I don't consider my legs that big and strong. BUT they are constantly getting better.

Here is a Poliquin Calve workout I have been following, lately I have been tweeking it a little:



Day 1

A1) Seated 3 x 10/5/5 1-0-1 tempo

A2) Donkey 3 x 30-50 1-0-1 tempo

B1) Standing 10 x 10-30 1-1-1 tempo (10 seconds between sets, basically giant drop set)


Day 2 (48 hours later)

A1) Triple drop set: Standing 3 x 10/10/10 1-2-1 tempo (90 seconds between sets)


* A1 and A2 means they are supersetted
* 1-0-1 means 1 second to lower, no pause at bottom, 1 second to raise.


Vision Quest was one of my favorite movies when I was in high school. I used to watch that shit before matches.

Peace

 

[needsize]

what kind of logic is that?

My thighs and calves are big, but that doesn't mean I can withstand or need 30 sets to stimulate them

I agree, that logic doesn't play. I've got some pretty big quads, and I rarely ever go above 7-9 sets, and they are constantly getting bigger and better, so just because I muscle is big, doesn't necessarily mean that it needs a ton of sets to grow. For me anyway, I'll always try to get away with the lower amount of sets as I don't want to spend all day at the gym.

 

[strong island]

I agree that bigger muscles doesn't mean more sets. But there is no one right way to train. There are many ways to stimulate hypertrophy. I recently only did only one set of breathing squats for five weeks.

This was my last workout like that:

Breathing squats: 1 set 290 x 20
leg ext: 3 sets
Leg curls: 3 sets

That was it. Only 7 sets, but I made great gains. The past few weeks I have been doing a lot of volume and have been making great gains as well.

So few intense sets or many moderate sets. They both work for me.

 

[needsize]

I agree that bigger muscles doesn't mean more sets. But there is no one right way to train. There are many ways to stimulate hypertrophy. I recently only did only one set of breathing squats for five weeks.

This was my last workout like that:

Breathing squats: 1 set 290 x 20
leg ext: 3 sets
Leg curls: 3 sets

That was it. Only 7 sets, but I made great gains. The past few weeks I have been doing a lot of volume and have been making great gains as well.

So few intense sets or many moderate sets. They both work for me.

i do the same thing, every now and then I double the number of sets on all my workouts for 2 weeks, just to give the body a shock. It's during this time that I'm a miserable bastard the whole day before I go in the hit legs, I hate doing that many sets for quads, nothing like feeling like you wanna throw up, badly, but you can't as you have 10 more sets just for quads

 

[benchmonster]

Last night was Max Effort Squat/Deadlift night. I tried some new stuff and will definately be adding these in from time to time.

Feet together pin Good Mornings from a 43 inch pin. Worked up in triples going 45, 95, 135, 185, 225, and finished with a double at 275.

Then did bottom position squats as follows: 43 inch pin for 10 reps with 275, 40 inch pin for 5 reps w/275, and 37 inch pin for 5 reps w/ 275. Very tough exercise. Bottom position pausing on the pins every rep is tough. And great, I think, for starting strength.

Then Reverse Hypers for 2 sets of 10 w/mini band.

Then 50 rep set of barbell curls. (ouch)

Then hanging band abs with doubled green band.

Tough workout. Very good one though. I am very unsatisfied overall with my squat depth, and have decided to back way off on weight, work on form, and nail each and every squat low till it becomes habit.

Also quit using suit bottoms for everything except low box squats. Hopefully this will turn over a new leaf.

B.

 

[Skizac]

Squats:
135x2
225x2
315x2
405x3 - belt on
455x2
505x1
525x1 - new belt-only PR

high bar, narrow squats - 315x10
jump squats - 225x12
leg extensions - 150x8, 150x7
standing calf raise - 5 sets of 10 with 160.