leg workout update

[JUICE]

Ever since i made a post here a while back concerning not growing on legs, i decided to change my workouts for them. I was told that what i was doing was something for begniners, too little sets totla which was 6 for quads and 6 for hams. This is what im currently doing now and it sure feels better than befores workouts.:

Mondays (Quads)

Leg Extension warm up 2 sets
Squats : 5 sets (12,10,10,8,6)
Front Squats 5 sets (12,10,10,8,6)
Leg Extensions 5 sets (15,12,10,8,6) drop set at end

Calves
standing calves raises: 3 sets
seated calves raises: 3 sets

Thursdays

lying leg curl warm up set
deadlifts : 6 sets (12,10,8,6,6,4)
lying leg curls : 6 sets (12,10,8,6,6,6)

calves as same as mondays.




So far im loving this routine. Legs feel harder and fuller. Cause all week i feel them sore since im splitting the workouts. So better for me cause thier pumped all wekk long. WHatcha think guys?

[GearTripper]

personally, i wouldn't do front-squats and regualr squats on the same day. perhaps you could throw in a pressing exercise after your squat. my quad routine is:

extensions - 2 warm-up sets
squats - 1 warm-up and 3 or 4 heavy
45 degree leg press or hacks - 4 heavy
extensions 2 or 3 sets

[Puddles]

Juice, why are you hitting calves twice a week? I think doing more exercises and reps once a week might be better so you allow the muscles enough repair time for better growth between training sessions. You can split up your legs into two training days, one day for upper and another day for calves. I used to do calves and shoulders together.

Here’s what I’ve been doing:

I aim for 12 rep sets and usually max out at around the 9th or 10th for the last set of each exercise (that’s how I train all body parts).

Hams, quads, glutes:

Squats to just below parallel, 4 sets with the first set being a light warm up set.

Leg press, 4 sets with the first set being a warm up set.

3-4 sets of leg extensions.

4 sets of leg curls. I like the machine where you’re standing and bent over at the waist doing one leg at a time better than using both legs together…doing this I learned that one leg is stronger than the other so I’m working on evening them out..

I often like to superset extensions and curls.

About once a month I’ll add in the butt blaster and ab&adductors.

Calves:

4 sets on the donkey press.

3-4 sets seated calf raises.

3-4 sets on a 45 degree sled. Alternating toe position will help hit the calves a bit differently.

3-4 sets on a Free Motion Calf machine.

[JUICE]

Originally posted by Puddles
Juice, why are you hitting calves twice a week? I think doing more exercises and reps once a week might be better so you allow the muscles enough repair time for better growth between training sessions.

the reason why i m doing them twice is because of my genetics and they wont repsond to what so ever. So im tring to work them out a bit more and see what the results are. Ive always had trouble develop them. My family dont come with very good calve genetics. I hate that. Like this MOnday i worked them out on Monday, still sore from that so i didnt work them ouyt yesterday. But maybe today or tomorrow might do them. Seriously they need alot of work.

[Puddles]

I'm the opposite of you, my legs are my best body part, genetics finally work in my favor for one thing. LOL

Since you're only doing 2 different exercises for calves and you want to do them twice a week, I'd suggest finding 2 more exercises to do on the second day instead of repeating the same ones.

See if your gym has a donkey press machine. If they do, try it out. Keep your back arched like you would for squats, don't arch it up. The pad should rest on your lower back/upper glutes so that the weight is not felt in your back but you feel it only in your legs. Do them with a count of 4 going down and a count of 2 going up, hold the stretch at the bottom and really stretch them so it burns. This exercise works my calves better than anything else I've tried. Maybe it'll be good for you too.

Here's a website with instructions and little video clips for different exercises...I'm linking this directly to the calf exercises for ya. http://www.exrx.net/Lists/ExList/CalfWt.html

[JUICE]

Originally posted by Puddles


See if your gym has a donkey press machine.

yeah i forgot, i do those too but without a machine. I use my sister or sometimes my girlfriend in my back. Like the ones Arnold use to do before, back in the day. If they seem too light, i'll add my other sister, adding another 115 pounds.