Legs/lower body

[Anthony1980]

I stick to squats, curls (seated or laying), and calves mostly. Didnt see much for extensions because you're working that area, along with others, when doing squats.

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[buddhabuilder]

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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I have to be strict with myself to stay out of the gym on off days, but if you want a 3 day a week challenge for 12 weeks try the 5x5's. I'm running a blog now (skip to the second page if you check it out, it took me a while to settle on the approach). This is my third week, and with the weights still light, I feel fuller and psyched to see it through.

 

[oxymoron]

What i'm doing right now:
Bike or Stair Climber warm up 10-20 min
2 w.u. sets squats w/ bar
5 working sets squats
1 w.u. set leg press w/ couple plates
3 working sets leg press close stance
3 working sets leg press open stance
1 w.u. set leg extensions
3 working sets leg extensions
if i'm feeling good...
1 w.u. set reverse lunges
4 working sets reverse lunges w/ db's or bb

 

[maccy]

Working legs 2x a week over the last 5 weeks has worked a treat for me. First day big heavy compound n second day more isolated

"obsessed is what the lazy call the motivated"

 

[ChadMaestro]

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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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

Legs are the first set of muscles activated, but your legs are bent so shallow at the bottom that there's not nearly enough stimulus compared to squats or leg press. It's more for lower back thickness and glutes. At the top you should be squeezing your shoulders back and maintaining the glute squeeze.

It's more for your entire body, I wouldn't do it on leg day, though.

 

[Evan Tipps]

Please stop giving out bad advice its primarily legs works posterior chain/traps some. Your'e not supposed to roll your shoulders back or static holds at top watch the video.

 

[jcmbbfuture]

U guys are making it too difficult! Squats, leg presses, lunges, stiff leg deads...that should make up the bulk of it. Extensions and curls can be thrown in at the end.

And in terms of lower body there is nothing wrong with doing deads but I must respectfully disagree with evan. Deads are primarily a back exercise. Even if done with a power stance and with correct form. U do get initial engagement of the quads but a bulk of the movement is the hams, glutes, and errectors. Not to mention the engagement of traps and upper back to stabilize and hold the weight.

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[jcmbbfuture]

Have u ever done deadlifts and had your quads be more sore than your back? Not gonna happen.

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[Evan Tipps]

My ass gets sore from deads. Nothing else.

 

[jcmbbfuture]

My ass gets sore from deads. Nothing else.

Then bump up the weight! Lol

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