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That's your badass workout?
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Cal, why so angry lately?
That's your badass workout?
Sent from my SAMSUNG-SM-N900A using Tapatalk 2
My legs are far and away my best body part...
Split Squats (stretches out hip flexor prior to BB squats)
3x6-12
Back Squats (to parallel, or you are a pussy)
5x5-15
Power Squats (as deep as the machine will let me go)
2x10-15 warmup
1x20-30 rest pause/drop set
Walking Lunges (BIG steps to hit glutes and hams better, slow eccentric)
3x8-10
Done holding DBs, on the last set drop the DB and keep going with just bodyweight until you have a heart attack
[superset]
Hack Squat (don't lock out at the top, keep tension on the quads)
5x10-15
Leg Curl (hold contraction for 3 sec, slow eccentric)
5x8-10
This would be more of an offseason, low volume workout for someone that needs quite a bit of work on their legs. Pre contest is higher volume, low rest/super sets, lighter weight with more isolation. Notice there are NO leg extensions.
This thread is dedicated for badass leg workouts and leg pics
Badass Leg workout
A standing one leg hamstring curls 3x20 (warm up)
B1 Seated leg curls 4x15 full 15 half 15 half (45 reps total)
B2 Leg extension 4x12 (5 second negative)
C Banded Squats 4x8 (band starting from bottom)
D Stiff Legged Deads on T-Bar Row machine 4x10
E1 Donkey calf raise machine 4x10 (hold contraction at top for every rep you are on)
E2 Tibialis machine curls 4x20 (2 second squeeze)
My leg development is coming on ok but I feel it could be much faster.
For squats and leg press I work my way up to doing 1 set of 6-8 reps for my heavy weight, you guys (the ones with big legs anyway) think I should be doing more sets with this weight?
Change it up. One week do 20's and 30 rep sets.
Make sure your legs are recovered 100% before training again
Example: if your not getting stronger with the same reps your more than likely not recovered or not pushing hard enough.
The point overall leg development took off was when I started squatting barefoot. I also narrowed my stance around shoulder width.
One good intensity technique I like to use is pausing the weight at parallel for 3 seconds with 495 and doing that for around 10 where as normally 495 is my 20-25 rep set. Legs grow from reps....
Platz used to take 225 and do ten minute sets. I mean wtf kinda shit is that. You just gotta get crazy with legs there's no easy way to build them.
Just curious do you have any vids of doing 495 for 25 reps? Thanks
do you guys flex/squeeze your quads at the top of each squat?
I know the quads are contracting throughout the movement, but last leg workout I flexed/squeezed them for like 2 seconds at the top of each squat and my legs have never hurt this badly ( I know DOMS doesn't really mean anything in terms of muscle damage)...it's literally been unrighteous.. and my legs were completely numb after each set I could barely walk.
anyways, as for leg workouts, I keep it simple.. warm up with a couple light sets of extensions, then to squats, then leg press and done. I implement a lot of John Meadow's ideas (really slow negatives, paused reps, 6 reps then add a plate on leg press etc.)
he has great ideas
Change it up. One week do 20's and 30 rep sets.
Make sure your legs are recovered 100% before training again
Example: if your not getting stronger with the same reps your more than likely not recovered or not pushing hard enough.
The point overall leg development took off was when I started squatting barefoot. I also narrowed my stance around shoulder width.
One good intensity technique I like to use is pausing the weight at parallel for 3 seconds with 495 and doing that for around 10 where as normally 495 is my 20-25 rep set. Legs grow from reps....
Platz used to take 225 and do ten minute sets. I mean wtf kinda shit is that. You just gotta get crazy with legs there's no easy way to build them.
Just curious do you have any vids of doing 495 for 25 reps? Thanks