Me leg workout. Help please

[Profile]

Hey there,

Been working out steady for about a month now, and am now though the break-in period. It's time to really evaluate my legs routine before going much further. And what better place to ask than EliteFitness.com

I am not out to be a huge bodybuilder, just increase muscle and get in better shape.

Truthfully, I have been doing the following for legs because it's better than nothing and I wanted to break myself in with existing equipment while I learn and research a more permanent type routine. (which I understand needs to be changed periodically)

Exercises in order:

1. Squats
2. Seated leg curl
3. Lying leg curl
4. Hip Abductor Machine (inner)
5. Hip Abductor Machine (outer)
6. Standing Calf Raise

As you can see, I have 4 machines in my routine. I want to get rid of this as much as possible, and go with a total free weight leg workout. What free weight lower body excercises after squats will take care of all the main leg muscles I need to build? What about lunges or deadlifts? Or do they work the same muscle group?

Thanks in advance.

 

[Boss101]

Leg workout you could try.

Squats
Leg Press
SLDL
Leg Ext

 

[Ozzymt]

Leg workout you could try.

Squats
Leg Press
SLDL
Leg Ext

Yep, agreed keep your rep ranges between 6-12 and take each set to failure. 2-3 sets per exercise IMO.

 

[Haz]

Heres my current leg workout.

Leg Press
Squats

Stiff leg deads or Leg curls (depending if i'm deadlifting that week)

Standing Calf raise
Seated calf raise

I do between 3-4 sets for 4-10 reps. I pyramid the weight.

 

[The Syndicate]

I do:

Legx= warmup with about 4 sets, slow and controlled reps
Leg Press= 4-5 sets, 8-12 reps
Hack Squat= same as above
Walking DB lunges= 3 sets 8-12 reps
Legx= 4 sets of 8-12 reps, lot harder than the warmup
Lying Leg curls=4-5sets 8-12 reps
seated leg curls= same
stiff legged dead lifts=same


Seated Calf= same
calf raises on a smith machine

 

[zackdarnell]

I do:

Legx= warmup with about 4 sets, slow and controlled reps
Leg Press= 4-5 sets, 8-12 reps
Hack Squat= same as above
Walking DB lunges= 3 sets 8-12 reps
Legx= 4 sets of 8-12 reps, lot harder than the warmup
Lying Leg curls=4-5sets 8-12 reps
seated leg curls= same
stiff legged dead lifts=same

What is "Legx"????
You are doing at minimum 27 sets for legs, not counting the warmup. How long are you in the gym?! 2-3 hours? This is way too much, IMO.

 

[Deleted member 33117]

Zack, I gree, that it WAY too much. All I currently do for legs is 4 sets of leg presses (narrow footing, and never less than 20 reps), 4 sets of toe presses on the leg press machine, and 4 sets of sl deadlifts. With less than 3 years of training I've got vascular 30" thighs and 18" calves (ok I suppose I'm alittle bit blessed in the leg genetics department)...and I actually have hamstrings... so it just goes to show you that you don't need to spend hours every week doing endless, useless sets for your thighs and calves. Train them with maximum intensity, then leave them alone, and let them grow.

 

[b fold the truth]

Leg workout you could try.

Squats
Leg Press
SLDL
Leg Ext

Not a bad idea at all...

B True

 

[jeremys]

for a couple months, i grew a lot just squatting for 5-6 sets. my calves must've grown from carrying my weight around because they grow all the time without direct work.

 

[Profile]

Originally posted by Boss101
Leg workout you could try.

Squats
Leg Press
SLDL
Leg Ext

Thanks a lot Boss. That sounds good, and I will get started on that with my leg workout tomorrow. I guess that covers the major leg muscles? However, I've never done the SLDL before. Anyone have a tip, words of caution, or better yet an online video clip showing the proper form? Yea I know, I ask for a lot

Also, a lot of possible workout variations in this thread. Thanks everyone for sharing, and I sure will consider them when it comes time to shake up the routine a bit.