lets see some leg workouts

[bigscott]

looking for some ideas on legs - i now do them 2x a week as they are a weak point -

lets see your setups :)

[Stonecold54]

ur legs are weak? NOT....anyway I do my legs like every 7-10 days because my knees need time to rest. I run stairs and do interval training inbetween to keep some anaerobic shape in them. my last workout was
Leg press- 1 set 470 for 1:34
Stiff Deads 135- over 1:00
1 set Abduction and 1 set Adduction

thats it, lol

usually I will throw in one legged smith lunges every other workout and calves maybe once a month.

[mindstar]

not that I can offer you any advice but i keep it pretty simple:

leg press for 5 sets (2-3 warm-up, 1-2 heavy working, 1 widdowmaker)
-I alternate between LP and squats, but have been focussing more on close stance LP
for my outer quads recently)
Leg ext for 3-4 sets...really slow, long reps as I find heavy fast reps hurt my knees

SLDL for 5 sets

Calf raises (i switch the type up a lot) 3 second contraction at the top, 1 second pause at the bottom, for 20s.

I also stretch for 60 seconds after each muscle group.

My legs are a weak point and this is actually making them grow..

[Bouncer]

i do quads and hams on different days.

quads: 4 sets squats, 4 sets hack squat machine, 3 sets legs extension.

hams: 3 sets seated ham curls, 3 sets stiff leg deads.

calves: 3 sets standing calf machine, 3 sets calf raises on leg press, 3 sets seated calf raises on smith machine. "wood block under feat, pad under legs."

[Mr I]

3 sets leg extension
3 sets leg press knees back
2 sets squats

3 sets seated ham curl
2 sets stood single leg

2 sets 25 rep toe press

[ROCKETW19]

Wow alot of differences in workouts? here is mine
4 sets standing calf raise
4 sets squats
3 sets leg presses super set with leg ex
thats is it I work hammys a different day
4 sets leg curls
3 sets still leg deads

[ROCKETW19]

Oh ya by the way I remember a picture of your quads and if they are your weak part I am scared to see the rest of you, Cuzz thoes things looked crazy.

[1badMF]

some people don't do cardio on leg day but i find it to be a nice warm up
squats - 3 warm up, 3 sets
leg press - 4 sets
leg extensions - 3 sets
seated calf raises - 4 sets.

I go heavy on everything. I do think i need to hit my hams more though.

[1badMF]

err add 3 sets leg curls

[bigscott]

some people don't do cardio on leg day but i find it to be a nice warm up
squats - 3 warm up, 3 sets
leg press - 4 sets
leg extensions - 3 sets
seated calf raises - 4 sets.

I go heavy on everything. I do think i need to hit my hams more though.

what do you do for hams ?

[1badMF]

3 sets leg curls i forgot to list them. The only thing is i can really feel every part of my leg except my hams when i walk out of the gym and the next day. I do hit them hard with heavy weight, i think i just need to add in another exercise..

[bigscott]

3 sets leg curls i forgot to list them. The only thing is i can really feel every part of my leg except my hams when i walk out of the gym and the next day. I do hit them hard with heavy weight, i think i just need to add in another exercise..

3 sets is not enough brother - would add in sldl and a seated leg curl 3 sets with each of them aswell - i do no less then a 15 rep set with hams

[Control]

Squats X 8 sets (maybe more, but at least 8)
RDLs x 3 sets (sometimes I might do box squats instead)
Dumbell step-ups x I just sort-of do these till my legs give out. Usually two long rest-pause sets.

[The_Grinder]

Squats X 8 sets (maybe more, but at least 8)
RDLs x 3 sets (sometimes I might do box squats instead)
Dumbell step-ups x I just sort-of do these till my legs give out. Usually two long rest-pause sets.

Whoa where you been man?

[Control]

Whoa where you been man?

Workin' bro. I got my 9-5 plus four clients that I'm training.