CRITIQUE My LEG Routine

[MonStar1023]

I have just started training legs again.. and I am hoping that you all can critique my leg routine. Just for the record there is NO squat rack at my gym..

Legs, Calves.
leg presses 3 sets 6-8 reps
one-legged extensions 2 sets 6-8 reps
dumbbell stiff-legged deadlifts 3 sets 6-8

Some other exercises that I can do are smith-machine squats or dumbbell lunges or even smith-machine front squats... all are possible to do. I really prefer leg extensions though.. I can also do seated leg-curls.. Please reply with advice.

 

[sysopt]

I'm using the leg press (for ass and quads) with stiff leg deadlifts (hamstrings) and it's working great. I'd squat but there's no rack here. Routine lookin good!

 

[MonStar1023]

Aight bro thanks..

BUMP for more replies..

 

[gymtime]

Looks good to me too. I do a lot of the same stuff. One question, how low do you go on your leg press?

 

[MonStar1023]

Usually to around a 90 degree angle.. that seems to hit my quads and glutes the most.. I mean I have seen guys go all the way down to where their knees/quads touch their chest but I never really agreed with that..

I also dont lock out because 1) it takes the stress of your legs and gives them a little bit of a break and 2) it really tears up my knees BIG TIME!


I also put my feet in the middle of the leg press platform. From what I understand the higher you put them, the more glute involved, and the lower, the more quad involved, so I just go with the middle.

 

[supersizeme]

looking at any leg routine and not seeing squats makes me want to cry. i would hit the hell out of some smith machine squats monstar. i would use them in place of leg extensions regardless of how much you like leg extensions. i did basically leg extensions and leg press for the first few months when i started out training and my legs didn't get much less poultry-like. not until i got on the squat rack. how can you remedy this tragic no squat bar situation?

 

[edgecrusher]

Your gym has no racks??? That is odd. Anyway, you could add barbell hacks to your leg routine, to train the quads.

 

[ballast]

Barbell hack squats was a good suggestion.They really hit the quads and you can load up alot of weight since you start from the ground(no need for a rack).Another good exercise(and a very humbling one ) is overhead squats.These work the low back and quads.The only problem is not much weight can be used initially so higher reps would be good for these.Overall, you routine looks good, but I would substitute hacks for leg presses.

 

[Belial]

Overhead squats are great. Is there ANY sort of rack you could load a barbell on, even for front squats or zercher squats?

If not, the smith may be better than nothing; I'd say better than the leg extension anyway. Just make sure to keep the center of the weight over your feet to minimize knee shear.

 

[gymtime]

Knee shear?