Leg Exercises and Development

[ArtsyChic]

Hey guys:

I'm currently squatting and SLDL'ing. (reps in the 10-12 range for 3-4 sets) That's the only thing I"ve been doing for my legs. I'm getting development, but..doesn't feel like I'm doing enough. What could/should I add to my routine? What are some good leg exercises? I'm getting bored with my leg routine.

If I use heavy weight and decrease reps to 3-5 in the squat as JJFigure suggested in another thread, how many sets would then be appropriate? I'm assuming the amount of sets are increased. I want to maximize my leg development obviously as I feel they're lagging behind my upper body.

Thanks to anyone,

Alicia

 

[SteelWeaver]

Front squats, one-legged squats (my god, these will whip your ass) walking lunges (I rather like these too), glute ham raises, pull-throughs. And more squats Depends how much other work you do as to how many sets. And how well you recover, and what your nutrition and sleep look like. If you're bored, you're obviously not working hard enough. I don't think I've ever been bored on a squat before. That's a move I give my all to. Oooh, I love squatting.

Try cleans and snatches too, if you have access to someone who knows OL

 

[SteelWeaver]

Ooh, I know - at your next leg workout, do some heavier sets, then take that weight you've been doing for 10-12 reps, and do 20 with it. Really, you can - just take 2 or 3 or 4 deep breaths in between reps 14 to 20. I promise you won't be bored doing this. Just watch your form.

Something else I've done in the past to put some fire into a leg day is W6's killer 50-rep leg press set Put a fairly heavy weight on the leg press, then do 25 reps with it, (you'll be close to screaming by this point), then wait 20 seconds, then do 15 reps (you'll be reaching deep for these - the walls will start closing in on you), then wait 20 secs, then complete the last 10. Make sure this is the last set of the day, or time things for a fairly long interval after this, because you won't much want to do anything for a while. But the pump is ecstacy

Uh, don't do these if you're new to training ...

Good luck.

 

[JJFigure]

If you lower your reps, you do end up doing more sets, unless you're going for max effort. I typically do 5x3, 4x4, 4x5, that type of rep/set range. However, I've been playing with up'ing the volume a little (my PLer has a theory women need and can handle more volume when it comes to strength work), so I've added 8x3s and 7x4s - not every workout, and just with one specific exercise I'm trying to gain strength on.

I usually end up doing 15-24 reps total per exercise, unless it's assistance work, then I usually do less (12-15 reps).

 

[MsBeverlyHills]

my leg day-

squats 5x5
SLDLs 4x6-8
lunges 4x10

standing leg curl 3x10
leg press 3x10
seated calf raises 3x10
standing donkey calfs 3x15

I go w.higher reps onthe machine exercises...seems to give me nice definition...if your going just for size-- go heavy/ low rep on the compound exercises.