ATTN:timtim

[SouthernLord]

I did your hammy superset today after deads. One leg DB RDLs supersetted with DB walking lunges.

I did 30,40,50 for 8 reps each leg, then 16 total reps with each weight for the lunges. My hams were super pumped and on fire.

I shit you not, I'm about two hours post workout and the hammy and glute DOMS is starting to set in lol.

It was also my first time really doing the one leg RDLs. I had to slightly brace myself on the sets with 40 and 50. This is a keeper.

Please feel free to share anymore ridiculous leg exercises/routines you have

 

[timtim]

not a problem. thanks for the karma! thats a killer routine. you have access to the tom venuto quad blaster?

also, the great thing is you can make that a low rep killer. ive gotten as high as 150s for 3 reps on 1 leg deads in the the last month. and then did lunges with 90s for 3 reps per leg. thats a sick split.

this is why i say split quads/hamstrings. the workouts arent comparable. when they are combined its better for power and strength. but if you want them to grow, it is a benefit, in my opinion, to split them.

 

[SouthernLord]

I'm a wreck today lol

The whole backside of my body is fried.

I'm definitely going to keep quads and hams split.

Looks like my split will be changing from an upper/lower to a higher volume bodypart split. I'm thinking...

Monday - chest/bis/rear delts
Tuesday - quads/calves/abs
Wednesday - shoulders/tris
Thursday - cardio
Friday - back/hams
Saturday - cardio/calves/abs
Sunday - laziness

 

[the_alcatraz]

Hey SL, my routine used to be very similar to yours...

Now I do arms twice a week, and forearms 3 times a week.

 

[timtim]

I'm a wreck today lol

The whole backside of my body is fried.

I'm definitely going to keep quads and hams split.

Looks like my split will be changing from an upper/lower to a higher volume bodypart split. I'm thinking...

Monday - chest/bis/rear delts
Tuesday - quads/calves/abs
Wednesday - shoulders/tris
Thursday - cardio
Friday - back/hams
Saturday - cardio/calves/abs
Sunday - laziness

you want some more workouts for the leg splits? let me know. i do alot of unilateral training. identifies weaknesses fast.

 

[SouthernLord]

I'm game. Post them up. My training is and has been absolutely basic the past few months.

I'm always looking for new ideas

 

[timtim]

these are hypertrophy specific:

quads:
routine 1
single leg squats rep sequence 1 1/2 hold lockout 2 inches below knee lock 15 rep set

super with stationary forward lunges 15 rep set
5 total sets each leg

1 leg leg extensions hold lockout 5 seconds 15 reps

routine 2
feet together leg press tempo 4/3/4/3 20 reps 4 sets

bb squats wide stance tempo 3/2/3/2 no lockout, stay 2 inches below throughout set, no rest constant tension 20 reps 4 sets

leg extension rest pause sets to failure 2 sets (i usually fail around 25 to 30 reps using the rest pause)


routine 3:
hack squats to full depth wide stance feet angled out 20 rep sets 4 sets

single leg leg press tempo 3/1/3/1 20 reps super with
single leg leg extension 15 rep sets 4 sets total

sissy squats/roman chair no lockout to failure 3 sets

HAMSTRINGS
routine 1
straight leg bb deads max effort weight 5 rep sets 5 sets
lying leg curl max effort weight 12 reps 5 sets


routine 2
straight leg bb deads 20 rep set 4 sets super with
lying leg curls 20 rep set 4 sets
single leg leg curl tempo 4/3/4/3 12 reps 4 sets


routine 3
single leg deads 8 rep set max effort weight 4 sets
walking lunges 8 reps per leg near max effort 4 sets
single leg lying leg curl 20 reps 4 sets


these are just a few. try them out. let me know when you need new variations/exercises. changing foot position on leg curls changes the exercise completely. foot out/foot neutral/foot in all hit different heads of the hamstring. focus on foot position in place of higher weight for high rep sets.

 

[SouthernLord]

Wow. Thanks a lot bro. Those look fucking brutal. I'm really liking the unilateral training. That's something I've neglected in the past.

 

[SouthernLord]

I hit quads today.

25 rep drop set of back squats (took me ~15 minutes to regroup after lol)

3x8 constant tension front squats

4x12 1-1/2 Split squats (These are fucking brutal, only did them as straight sets, no super sets)

Those fucking split squats kill. 40 pound DBs were a serious challenge. It's going to take me a few sessions before I get comfortable enough with them to super set with the stationary lunge. These are a superior replacement for the leg extension. I felt all sorts of muscles firing that I didn't know I had lol.

I'm pretty sure between the split squats on quad day and single leg SLDL/walking lunge on ham day that I'm going to add some new muscle to my legs. I'm convinced that I've been really missing out on the unilateral training. Anyone reading this should definitely gives these a shot.

 

[ExtraMile]

I hit quads today.

25 rep drop set of back squats (took me ~15 minutes to regroup after lol)

3x8 constant tension front squats

4x12 1-1/2 Split squats (These are fucking brutal, only did them as straight sets, no super sets)

Those fucking split squats kill. 40 pound DBs were a serious challenge. It's going to take me a few sessions before I get comfortable enough with them to super set with the stationary lunge. These are a superior replacement for the leg extension. I felt all sorts of muscles firing that I didn't know I had lol.

I'm pretty sure between the split squats on quad day and single leg SLDL/walking lunge on ham day that I'm going to add some new muscle to my legs. I'm convinced that I've been really missing out on the unilateral training. Anyone reading this should definitely gives these a shot.

is that 25 reps total or 25 reps per dropset?

one of the most awesome dropset squats Iv seen (on video) was
500x8
405x8
315x8
225x8
135x8