I need some leg workouts that are motivating!

[bloopsnlate]

Ok, I admit I hate working out my legs, just don't like. But I'm tired of having chicken legs. What are some good workouts that I can keep rotating so I don't get "burnt out?" Is it ok to workout legs every 3rd day?

What ways do you use to motivate yourself when you don't like working out a specific muscle group? Please no "shut up and do it " type answers.

THANKS

 

[automaticj5]

I do it once a week -- used to hate it -- now I love it -- and I got tree trunks and want smaller legs -- it just gives me a GREAT pump... tell you what -- get some omegas products or go get some MRI Black Powder...

as for some workouts -- get you some legpress (not the gd machine) and if you dont like squats -- do the hack or v-squat free weight machine.....

Also, I love standing calf raises -- burnnnnnnnnnnnn

gl man

 

[Burpees]

Font Squats or Leg Press
Lunges or Seated Leg Press (one leg at a time, knee to chest - glutes/hams)
Standing Calf Press or Calf Press in the Leg Press..

 

[GUARDIAN]

Leg Extensions X 3 (to warm up)
Front Squats X 3
Leg Press X 3 (last set a drop set)
Walking Barbell Lunges X 3
Stiff Leg Dead lifts X 3 (supersetted with Hyperextensions)
Standing Leg Curls X 3

Seated Calf Raises 75 reps (pick a weight u fail at 25 reps, rest for 15-20 secs then rep to failure, repeat until 75 reps acheieved)
Donkey Calf Raises 75 rep scheme as above

 

[the_alcatraz]

Here's my workout, but you might want to take it down a notch:

Squats (16 sets):

warm-up set I with empty olympic bar - 25 reps
warm-up set II with empty olympic bar - 25 reps

135 lbs x 20 reps
135 lbs x 20 reps

225 lbs x 12 reps
225 lbs x 12 reps

315 lbs x 8 reps
315 lbs x 8 reps

225 lbs x 12 reps
225 lbs x 12 reps
225 lbs x 12 reps
225 lbs x 12 reps

135 lbs until failure
135 lbs until failure
135 lbs until failure
135 lbs until failure

Superset: seated single-leg curl - 165 lbs x 10 reps
165 lbs x 10 reps
165 lbs x 10 reps

seated leg extensions - 150 lbs x 20 reps
150 lbs x 20 reps
150 lbs x 20 reps

Giant set: seated calf raises toes outward - 135 lbs x 20 reps
135 lbs x 20 reps
135 lbs x 20 reps

seated calf raises toes straight - 135 lbs x 20 reps
135 lbs x 20 reps
135 lbs x 20 reps

seated calf raises toes inward - 135 lbs x 20 reps
135 lbs x 20 reps
135 lbs x 20 reps

Puke. Stretch. Get someone to drive you home and help you up the stairs.

 

[automaticj5]

HOLY SHI*********


thats what id call suicide.


well done sir, well done..

Here's my workout, but you might want to take it down a notch:

Squats (16 sets):

warm-up set I with empty olympic bar - 25 reps
warm-up set II with empty olympic bar - 25 reps

135 lbs x 20 reps
135 lbs x 20 reps

225 lbs x 12 reps
225 lbs x 12 reps

315 lbs x 8 reps
315 lbs x 8 reps

225 lbs x 12 reps
225 lbs x 12 reps
225 lbs x 12 reps
225 lbs x 12 reps

135 lbs until failure
135 lbs until failure
135 lbs until failure
135 lbs until failure

Superset: seated single-leg curl - 165 lbs x 10 reps
165 lbs x 10 reps
165 lbs x 10 reps

seated leg extensions - 150 lbs x 20 reps
150 lbs x 20 reps
150 lbs x 20 reps

Giant set: seated calf raises toes outward - 135 lbs x 20 reps
135 lbs x 20 reps
135 lbs x 20 reps

seated calf raises toes straight - 135 lbs x 20 reps
135 lbs x 20 reps
135 lbs x 20 reps

seated calf raises toes inward - 135 lbs x 20 reps
135 lbs x 20 reps
135 lbs x 20 reps

Puke. Stretch. Get someone to drive you home and help you up the stairs.

 

[Burpees]

Alcatraz, how often do you do that shit? Seems like 2hrs of work.. Nice..heh.

 

[the_alcatraz]

Every Tuesday. Hour and a half.

 

[thebadguy54]

Try this.

Go to the gym... warm up and...

Front Squat
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3

Go home.

 

[the_alcatraz]

Try this.

Go to the gym... warm up and...

Front Squat
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3
225 lbs. x 3

Go home.

you will not reach hypertrophy with 3 reps a set....you might get an ok pump for pushing yourself with two many sets...but you won't build much muscle

 

[bloopsnlate]

Alcatraz, seriously are you trying to fucking kill me. LOL I'm going to go with guardians workout to start. Maybe ONE DAY, in the not so distant future i can get to your workout. Do muscles in your legs grow slower than upper body because of their larger size?

 

[thebadguy54]

you will not reach hypertrophy with 3 reps a set....you might get an ok pump for pushing yourself with two many sets...but you won't build much muscle

What are you talking about bro?

The OP is looking for new ideas for leg training. You gave him a great routine with high volume in a rep range that has been shown to stimulate growth. Good shit.

Now, I'm not saying he should do front squats and front squats only for months on end. Nor I am saying he should only do sets of three. This is just an example of ONE workout he can do ONE day to switch things up. Unless he's used to doing 20 sets of heavy triples he will grow from this, provided his diet is sufficient.

I train legs in all rep ranges from 1's, 3's and 5's all the way to sets of 50 or more bro. My advice is that if the OP wants big strong legs in a variety of rep ranges, he do the same thing.

 

[GUARDIAN]

Alcatraz, seriously are you trying to fucking kill me. LOL I'm going to go with guardians workout to start. Maybe ONE DAY, in the not so distant future i can get to your workout. Do muscles in your legs grow slower than upper body because of their larger size?

i dont need that kind of work to stimulate growth. i only do one working set for each. the rest are warm ups.

 

[SouthernLord]

Here's my workout, but you might want to take it down a notch:

Squats (16 sets):

warm-up set I with empty olympic bar - 25 reps
warm-up set II with empty olympic bar - 25 reps

135 lbs x 20 reps
135 lbs x 20 reps

225 lbs x 12 reps
225 lbs x 12 reps

315 lbs x 8 reps
315 lbs x 8 reps

225 lbs x 12 reps
225 lbs x 12 reps
225 lbs x 12 reps
225 lbs x 12 reps

135 lbs until failure
135 lbs until failure
135 lbs until failure
135 lbs until failure

Superset: seated single-leg curl - 165 lbs x 10 reps
165 lbs x 10 reps
165 lbs x 10 reps

seated leg extensions - 150 lbs x 20 reps
150 lbs x 20 reps
150 lbs x 20 reps

Giant set: seated calf raises toes outward - 135 lbs x 20 reps
135 lbs x 20 reps
135 lbs x 20 reps

seated calf raises toes straight - 135 lbs x 20 reps
135 lbs x 20 reps
135 lbs x 20 reps

seated calf raises toes inward - 135 lbs x 20 reps
135 lbs x 20 reps
135 lbs x 20 reps

Puke. Stretch. Get someone to drive you home and help you up the stairs.

You can't be serious? Are you hitting full depth on those squats?? I want to see some pics of your legs.

 

[1999TL]

that's too much. Alcatraz is nuts.

 

[deathdroprob]

HOLY SHI*********


thats what id call suicide.


well done sir, well done..

fuuuuuckkkkkk
I once did 4 sets of 12 of Back Squats then the same with Front squats after not doing any sort of squating movement in 7 weeks and that was brutal but this......

 

[Sim882]

Squatting is pissing me off - the aesthetic muscle on the outer side above the knee never grows for me, and whilst I love squatting, the hypertrophy is more towards the arse than the legs for me

 

[iggy]

helluva workout alcatraz, heres my leg one, doing it tomorrow.

squats -
barx15 <-cutting bulking -> barx15
135xfailure 135x5
185xfailure 185x5
225xfailure 225x5
275xfailure 275x5
315xfailure 315x5

Lunges
35x12(each side)
40x10
45x8
50x6

Leg Extensions/Leg Curls supersetted
115x15
135x12
155x10

Front Squats/or Narrow Squats
115xfailure
135xfailure
155xfailure

calves
140xfailure each set followed by leg raise burnouts
160xfailure
180xfailure
200xfailure

i usually mix it up every week and do other exercises such as stiff leg deadlifts, and one legged db squats.

 

[musketeer]

Hit your legs 3-4x week with good workouts each time.

Don't do some type of crazy overkill workout once a week and then crawl around for five days afterward, dreading the next leg day.

Do each of the squatting types of exercises (front, overhead and back) every week and vary the rep ranges:

Mon:
Military
Backsquat 5x5
Chin

Wed:
Overhead Squat 3 x 8
Bench
Deadlift

Friday:
Power Clean
Front Squat 8 x 2
Row


This will be far more productive in the long run.

If you're looking for a nuts workout then you've got a few above, like Acaraz's complete overkill, but here's mine:


Take your 10RM weight and warm up to it.

You are going to do 100 reps with that weight by the end of the workout.

Every time you put the bar down at the end of a set you are required to do 15 leg extensions and 15 seated leg curls (moderate weight with good form). Then get a few minutes rest and go back to the rack. Plan to do about 15-20 sets of squats so you're looking at a similar number of sets each of extensions and curls.

For calves I use a seated setup and place one plate on the machine and do 20 reps (because at that point it's very light) and then add another plate and another doing 5 reps each time until the machine has 200Kg (max it holds - scary heavy!)
So far I've done 10 sets: 20 reps + 9 * 5
From there I try to do 20 reps with each weight before I drop a plate and do another 20 with that weight.
By the end I'm doing quarter reps with just the 20Kg I started with and people who have just walked in think I must be in rehab or something.

 

[oso0960]

20 rep squats

http://www.bodybuilding.com/fun/irontamer5.htm