Legs/lower body

[Anthony1980]

Can someone give me a hand on a good lower body workout? Tomorrow is leg day and im trying to figure out a good routine... greatly appreciated

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[Anthony1980]

I know deadlifts are a good exercise but im not too keen on them. Maybe im just not doing them right but i love squats! Probably my favorite leg exercise.

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[muscleaddiction]

This was my leg workout this morning...

Bicycle (10 min...level 10 to pump legs with blood)
Deadlifts...went up to 455 for 5 reps, 6 sets total
Squats...went up to 455 also for 5 reps, again 6 sets total
Leg Press...4 sets of 15, machine only goes up to 400 lbs, whats up with that!
Seated Leg Curls...finisher, but should have opted for lunges instead, pussied out lol.

Try and hit your lower body 2x a week, split up quads & hams, give calves special attention so you don't have the bird leg phenomenon that most top heavy guys at the gym have.

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[ChadMaestro]

Weird. I do dead lifts on back day. Dead lifts aren't a leg exercise - if you're bending your legs to the point of making it one, you might as well be doing squats.

Leg day for me the other day:
Leg press 6 sets going up to near max.
Front squat 4 sets going to 70% max concentrating on form.
Leg Extensions 3 sets (point toes forward for stress on vastus intermedius/rectus femoris or point toes up for sress on vastus medialus/vastus lateralus).
Lying Hamstring curl 4 sets.
Seaten Hamstring curl 3 sets.
Standing calf raises 3 sets (be sure to perform the movement slow).
Seated calf raises 3 sets.

A lot of sets but you're doing lots of different muscle groups. Some people split hammys and quads, some people do calves on a diff day. Up to you how you do it.

 

[Anthony1980]

Here's my routine for fear of over training because it has happened already....
Mon chest/tri (3-4 chest exercises, 2-3 tri)
Tues legs
Wed off
Thurs back/bi (3-4 back 2-3 bi)
Fri shoulders (4 shoulder)
Off weekends

***notice bigger muscle groups extra sets***

Abs everyday im there.

Thinking about a good 3 day a week workout (mon, wed, fri) but not sure of i should just say at 4 days. Any suggestions?

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[Evan Tipps]

Weird. I do dead lifts on back day. Dead lifts aren't a leg exercise - if you're bending your legs to the point of making it one, you might as well be doing squats.

Leg day for me the other day:
Leg press 6 sets going up to near max.
Front squat 4 sets going to 70% max concentrating on form.
Leg Extensions 3 sets (point toes forward for stress on vastus intermedius/rectus femoris or point toes up for sress on vastus medialus/vastus lateralus).
Lying Hamstring curl 4 sets.
Seaten Hamstring curl 3 sets.
Standing calf raises 3 sets (be sure to perform the movement slow).
Seated calf raises 3 sets.

A lot of sets but you're doing lots of different muscle groups. Some people split hammys and quads, some people do calves on a diff day. Up to you how you do it.

Deadlifts are primarily quads/glutes. Posterior chain/traps are secondarys. If you feel it in your back a alot you're most likely going to end up fucking your self up. ? How to Deadlift the Proper Way ? Without Wrecking Your Back - YouTube

 

[Anthony1980]

So ive been told 2 different things.... 1) you only need one day a week for legs 2) you need 2 days a week. My routine only has one. Not sure now.

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[muscleaddiction]

Weird. I do dead lifts on back day. Dead lifts aren't a leg exercise - if you're bending your legs to the point of making it one, you might as well be doing squats.

Leg day for me the other day:
Leg press 6 sets going up to near max.
Front squat 4 sets going to 70% max concentrating on form.
Leg Extensions 3 sets (point toes forward for stress on vastus intermedius/rectus femoris or point toes up for sress on vastus medialus/vastus lateralus).
Lying Hamstring curl 4 sets.
Seaten Hamstring curl 3 sets.
Standing calf raises 3 sets (be sure to perform the movement slow).
Seated calf raises 3 sets.

A lot of sets but you're doing lots of different muscle groups. Some people split hammys and quads, some people do calves on a diff day. Up to you how you do it.

What is the first muscle group that is incorporated in dedz...think about it...hmmmmmm, thats what I thought. It is a compound movement where the explosive out of the hole move is all quads and glutes bro...back is secondary.

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[muscleaddiction]

And extensions are horrible for the knees.

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[Evan Tipps]

^ I disagree.. They are as bad as you make them.. Dont lock out and have limited rom with lowish weight and Knees should be fine...