Leg workout

[Anthony1980]

Well i did my leg workout.... can i get some input?

Squats warm up 1 set/10 reps 95lbs
4 set/8 reps 160lbs
Leg press 1 set 8 reps 90lbs
3 set 8 reps 230lbs
Leg curls 3 sets 8 reps 80 lbs
Leg extension 1set 6 reps 90lbs
3 sets 6 reps 75lbs
Standing calf raise 3 sets 8 reps 110lbs
Seated calf raise 3 sets 8 reps 100lbs

Legs started giving in towards the end but i pushed as hard as i could! No quit!!!

Sent from my DROID X2 using EliteFitness

 

[burnthiscorpse]

Hey bro, let me suggest something. I am trying it for the first time ever myself and its unreal.

5x20's


1) Squats: put 135 on the bar (bar + 45 plate each side) Squat it 20 times. rest 3 minutes. do this for 5 sets of 20 reps. Even if you cant get 20 on any set do each set to failure.

2) Stiff leg deadlift: Youtube it. Learn it. Be carefull here. Start lighter than you think you need to. These will blast the shit out of your hams, glutes and lower back. learn correct form and be careful. Start with a bar and a 10 lb plate each side the first week (no joke) 5 sets of 20.


^^^^ you do this and your legs will be so fucking pumped you wont be able to walk. Let alone walk at all for the next few days. Feed you muscles and your legs will grow big off this.
once you can get 5x20 then start adding 10 lb each week. When you get 5x20 again add another 10.

I wish I had started doing this years ago. My legs are blowing up and my knees are happy with the lighter weights. (im actually doing this for every movement.)

 

[jcmbbfuture]

Hey bro, let me suggest something. I am trying it for the first time ever myself and its unreal.

5x20's


1) Squats: put 135 on the bar (bar + 45 plate each side) Squat it 20 times. rest 3 minutes. do this for 5 sets of 20 reps. Even if you cant get 20 on any set do each set to failure.

2) Stiff leg deadlift: Youtube it. Learn it. Be carefull here. Start lighter than you think you need to. These will blast the shit out of your hams, glutes and lower back. learn correct form and be careful. Start with a bar and a 10 lb plate each side the first week (no joke) 5 sets of 20.


^^^^ you do this and your legs will be so fucking pumped you wont be able to walk. Let alone walk at all for the next few days. Feed you muscles and your legs will grow big off this.
once you can get 5x20 then start adding 10 lb each week. When you get 5x20 again add another 10.

I wish I had started doing this years ago. My legs are blowing up and my knees are happy with the lighter weights. (im actually doing this for every movement.)

Listen too burn. These are the two best exercises for your legs. Period. Remember on the squats to go ass to calves. If u can't go that deep with the weight u are using, drop it and use a weight u can. I promise u will benefit fore from deep shoulder width squats than anything.

Burn made another good point about the higher reps. Your legs are built be be strong but also endure a lot. This means that to stimulate growth u need to lift considerable weight but also for a good many reps. Far too many people make the mistake of doing too few reps on squats. I hardly ever drop below 12-15 reps and if I do I immediately do a drop set to finish them off. I know what he outlined is simple but it will surely work. Go kill it!

Sent from my SCH-I500 using EliteFitness

 

[burnthiscorpse]

Listen too burn. These are the two best exercises for your legs. Period. Remember on the squats to go ass to calves. If u can't go that deep with the weight u are using, drop it and use a weight u can. I promise u will benefit fore from deep shoulder width squats than anything.

Burn made another good point about the higher reps. Your legs are built be be strong but also endure a lot. This means that to stimulate growth u need to lift considerable weight but also for a good many reps. Far too many people make the mistake of doing too few reps on squats. I hardly ever drop below 12-15 reps and if I do I immediately do a drop set to finish them off. I know what he outlined is simple but it will surely work. Go kill it!

Sent from my SCH-I500 using EliteFitness

Your one of the people that inspired me to try this to begin with. Reading your log where you did something similar for a week. Also watching Kai Greene "a day in the life" (you tube it bro...inspirational)

I'm doing 5x20 on everything now not just legs. Its brutal. But its working. starting week 4 today. I cant go ass to calves because I have a torn ACL. But to the OP if you can go that low, do it. But at the very very minimum, go parallel. Make sure your squat for is spot on. I see too many guys doing fucked up squats out there. Youtube is full of videos for squat technique.

Another piece of philosophy....(copy and paste)

Ever notice that you FEEL the muscle better on your warm up sets than you do on your "working sets"? Isn't it so true that the lighter weights often burn way more than the heavy ones? Why do you think that is?

Well, one of the main reasons is that you're not focusing all your attention on stabilizing a weight and barely moving it from point A to point B, likely using every muscle in the general vicinity to get it to move and the range is WAY smaller than it was with the lighter weight.

The PROBLEM here is that the TENSION has SHIFTED everywhere BUT the working muscle!

Your body adapts and starts using anything it can to keep itself safe. You can continue lifting heavy weights, all day long, but without optimal muscle tension, don't expect to see any improvement in your skinny arms and legs! If you can't "feel" your muscles then you won't be able to exhaust them enough to illicit the hormonal, metabolic and nervous system response for muscle growth.

 

[burnthiscorpse]

Also think about this bro....5x20's at only 135. You complete the sets you have just squatted a total of 13,500 lb !!!!!

 

[zeosim]

Some great tips I'm going to try higher reps next leg day for sure I usually do 8-10. This sounds awesome

 

[PFEPerformance]

Your one of the people that inspired me to try this to begin with. Reading your log where you did something similar for a week. Also watching Kai Greene "a day in the life" (you tube it bro...inspirational)

I'm doing 5x20 on everything now not just legs. Its brutal. But its working. starting week 4 today. I cant go ass to calves because I have a torn ACL. But to the OP if you can go that low, do it. But at the very very minimum, go parallel. Make sure your squat for is spot on. I see too many guys doing fucked up squats out there. Youtube is full of videos for squat technique.

Another piece of philosophy....(copy and paste)

Ever notice that you FEEL the muscle better on your warm up sets than you do on your "working sets"? Isn't it so true that the lighter weights often burn way more than the heavy ones? Why do you think that is?

Well, one of the main reasons is that you're not focusing all your attention on stabilizing a weight and barely moving it from point A to point B, likely using every muscle in the general vicinity to get it to move and the range is WAY smaller than it was with the lighter weight.

The PROBLEM here is that the TENSION has SHIFTED everywhere BUT the working muscle!

Your body adapts and starts using anything it can to keep itself safe. You can continue lifting heavy weights, all day long, but without optimal muscle tension, don't expect to see any improvement in your skinny arms and legs! If you can't "feel" your muscles then you won't be able to exhaust them enough to illicit the hormonal, metabolic and nervous system response for muscle growth.

FANTASTIC advice - even for us lil Physique gals! I couldn't get my Quad sweep to save me until I dropped some pounds on the bar and did 20-25 reps..... actually didn't believe it would do a darn thing for me outside of maybe cranking up my endurance and making me want to puke...LOL....BUT - has worked amazingly compared to the old way of higher weight and 8-12rep range..........

 

[burnthiscorpse]

Some great tips I'm going to try higher reps next leg day for sure I usually do 8-10. This sounds awesome

It is awsome. You will be seriously sore though.

 

[Anthony1980]

Sounds great! Ill try it on my next leg day

Sent from my DROID X2 using EliteFitness

 

[Anthony1980]

Im still pretty new so i didnt want to overdo it.

Sent from my DROID X2 using EliteFitness