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?

 

[calvesodeath]

The following has worked for me for several months now and have seen some nice gains.

Leg Extensions
Smith Machine Squats
Leg Press
Leg Curls
Standing Calf Raises

3 sets of each with 8 reps or to failure.

 

[Blood&Iron]

Personally, I think the Smith machine is useful to do chins, barbell shrugs and maybe to hang your towel on. That's about it. It forces your body into an unnatural groove which really puts a lot of stress on your knees. It also uninvolves the hamstring, which stabilizes the knee-joint. Most leg presses are shit too, although you can find good ones, e.g. Hammer Strength. If your gym doesn't have a power rack, find a new gym. Even the crappy commercial gym I go to has one power rack. In the meantime, I'd say drop the leg extensions in favor of leg curls. Also, at the top of your routine it says 'Legs, Calves' but you're doing no exercises for your calves. Throw in some form of standing calf-raise(Seated calf raises only involve the soleus.) That's just my take, however.

 

[Robboe]

I have just started training legs again..

**Gasps in amazement**

I think the Smith machine is useful to do chins, barbell shrugs and maybe to hang your towel on.

Standing calf raises too man, if you get a block of some sort.

 

[DaCypher]

I have to agree with not being a fan of the smith machine. Personally I think its good to use as something to start out with, but eventually move to free weights to work more stability muscles and greater ROM. Some guys swear by the smith machine, its just not my style.

By the way, what are overhead squats and zercher squats?

 

[MonStar1023]

How do you do hack squats with a barbell???


Explain in detail please.. maybe Ill do this...
Leg Presses 3 sets 6-8 reps
BB Hacks 3 sets 6-8 reps
1-Leg Ext. 1 set 6-8 reps
Db Stiff-Deadlifts 2 sets 6-8 reps

 

[DaCypher]

How do you do hack squats without a barbell?

Basically, its like a deadlift with the bar behind you. You squat down and pick up the bar from behind your feet and stand up straight keeping good form like you would in a regular squat/deadlift. Check out this link for more info. Hope that helps...

 

[Belial]

Knee shear?

yessir. Unnatural forward pressure focused at the knee joint. Normally the hamstrings and other surrounding muscles would help counteract this, but the smith machine makes their recruitment unnecessary because you can lean back into the bar.

 

[MonStar1023]

Aight Ill definitely give them a shot then...

Is this good then?
Leg Presses 3 sets 6-8 reps
BB Hacks 3 sets 6-8 reps
1-Leg Ext. 1 set 6-8 reps
Db Stiff-Deadlifts 2 sets 6-8 reps

8 total sets for quads & hams.

 

[Lord_Suston]

Monstar that looks like a very good routine since you can't do squats. and you are doing deads for hams, I would add about two easy warmup sets on the leg press. I know it sound weird but on that lift you can use a lot of weight so I was given the advice to add a second warmup set so my knees and hips get loosened up and the joints wouldn't be really stiff when I started to go heavy. Just a suggestion.

 

[ballast]

DaCypher-Overhead squats are a squat done while locking out a barbell overhead.You grab an olympic bar with a snatch or wide grip,push press it overhead to lockout and keeping the bar in this position you perform a squat.These are extremely difficult and unless you are Hercules, you won't be able to use much weight initially.Some key points are:
1)You must use a wide grip.Anything closer and you will not be able to lock the bar into proper position.It will want to run forward which will throw you off balance.
2)Gripping the bar with a wide grip, try to pull your hands outward(not letting them actually move, just exert outward pressure).This makes it easier to control the bar.
3)Lock your shoulder blades together and try to keep all the back muscles tight.This will help keep you in proper position.
4)Try to go past parallel.The deeper you go, the more it will involve the legs and low back.
This exercise is a test in strength.The most heavily involved muscles are the legs,hips,low back,lats and traps and the delts.The only muscles not directly affected are the chest and biceps.They make a great warm up for regular squatting.A certain track coach has his athletes perform these for 15 reps with bodyweight which is a real feat.I would recommend these to anyone looking to increase low body strength.

 

[DaCypher]

Wow, thats sounds really intense. Seems like a full body workout too, similar to a regular deadlift or something. I might have to try those out sometime. Thanks for the info.

 

[MonStar1023]

I am going to be doin the following for my legs today..
hack squats 3 sets 6-8 reps
leg presses 2 sets 6-8 reps
one-leg ext. 1 set 6-8 reps
db stiff deadlifts 2 sets 6-8 reps

 

[edgecrusher]

How do you do hack squats without a barbell?

Basically, its like a deadlift with the bar behind you. You squat down and pick up the bar from behind your feet and stand up straight keeping good form like you would in a regular squat/deadlift. Check out this link for more info. Hope that helps...

That is a good description, but i prefer the variation that has you elevate your heels.

 

[MonStar1023]

Hack squats didnt work for me.. I did them again and again and I just completely couldnt feel it anywhere close to my lower body. I mean my traps felt like they were getting hit hard- even my lower back.. but DEFINTELY not my legs.

I used smith-machine squats instead- KILLED my lower body!!!

 

[SoCAmuscle]

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.

Do you have a hack squat?

 

[SoCAmuscle]

Tonight:

Leg Press: 6 sets (pyramid)
Hack Squat: 3 sets
Squat: 3 sets
Leg Extension: 3 sets
Deads: 3 sets
Ham curls: 3 sets

Throw-up and crawl to my car......

Home.

 

[MonStar1023]

Nah my gym doesnt have a hack squat I was trying to do barbell hacks. Definitely couldnt get the feel of the motion right.

 

[DaCypher]

I find hack squats to be more like deadlifting which I feel more in the upper body. You should be good with leg press and smith machine squats.