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I need a new leg workout

mark mcgwire

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Jun 6, 2002
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I need some ideas for my leg workout this week. I usually alternate heavy workouts/low reps and light workouts/high reps.

How about some ideas here?
 

hyper

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Jun 6, 2002
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I am doing DC routine.....I do one set..yes one set of quads. I pick an exersize and put on as much as I can for about 15 to 20 total reps.... The movement is very slow and controlled.

So I do as many as I can till faliure, rest for 12 breaths, do as many as I can again, rest for 12 breaths, do as many as I can....try to do a static hold....then done!

My reps might go something like this 12/6/4
 

stevehnsn

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Jun 25, 2002
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My current routine is working pretty well for me. First, 10 minutes of cardio and 5 minutes of stretching. Starting with squats. After 3 warm up sets, I hit a work set of 5 with 10 pounds more than I did the previous week. Then I hit a set of 20 with a weight I can normally get for 10. After a good five minute rest, I move to close-stance smith squats where I do 5/5/8 reps. Using a weight I can get for 6, I do 5 reps, then I add 10 and go for 5 again, then I go back to my first weight and hit it for 8, or as many as I can get, using any techniques possible to get to 8 (rest/pause, forced reps, etc...). From here I take it to leg curls, where I go 5/5/8, then calf raises, where I do 8/8/10. Stretch for 10 minutes, done.
 

Kidrok

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Jun 6, 2002
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damn!!!

whats up, the sets of 50 reps were'nt good enough for ya?
didn't like the 2x25 sets?
what about the squats 10x10, thought that was the cat's ass!
guess i'll need to come up with something really radical so you don't get bored!
:rolleyes:
 

CoCoa

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Jun 9, 2002
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LEGS ARE EVERYTHING.RELEASES ALL OF YOUR TESTOSTERONE.FRONT SQUATS ARE AWSOME GIVE THOSE A RING.
 

Trulyhuge

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Jul 26, 2002
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hey mcgwire,
ask LATS to set you up w/ a leg workout. the one he has me doing is kicking my ass! he knows what he is doing!
TH
 

Jimbo

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hyper said:
I am doing DC routine.....I do one set..yes one set of quads. I pick an exersize and put on as much as I can for about 15 to 20 total reps.... The movement is very slow and controlled.

So I do as many as I can till faliure, rest for 12 breaths, do as many as I can again, rest for 12 breaths, do as many as I can....try to do a static hold....then done!

My reps might go something like this 12/6/4

Hows is working for you so far?
 

mark mcgwire

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Jun 6, 2002
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I like hyper's idea

Hyper,

I like your idea, but it sounds like a quick workout. It seems like I should do more, I know I can do hams after, but are you really only doing the one exercise for quads? I'm game for anything so I'll give it a shot.

If you like quick, but intense leg workouts I was given a 15 minute leg workout that takes 15 minutes before you can get off the floor from a certain IFBB Pro from our gym.

Thanks for the ideas from everyone, I may also hit Lats up for a workout.
 

AL Bundy

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Jun 24, 2002
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8 min walk on the treadmill or bike warm up
2 warm up sets squats- bar, 135
rest 1- 2 min
then go 225
rest 2-3 min
then as heavy as u can go for 5-8 reps

then do some plyometric leg training
split squats
2 sets as many as u can do each set
depth jumps from a box or those step up things they use in areobic classes, make it real high
2 sets

then 1 set of leg extensions, giant set
as many as u can do for 8
drop the weight by 30% keep going till u cant get even a half rep up
then drop it again and go until u cant get a quarter rep u p

1 set of lying or seated leg curls same as leg extensions

then go back to the squat rack, load up 225 and rep it out, drop the weight to 135 rep it out, then walk on the treadmill or bike for 8-12 min to use up all the lactic acid you have accumulated and drink your protein and carbs while walking...go home and rest repeat again in 7 days....give it a try, ull see what i mean
 

Geoffke

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Jun 6, 2002
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stevehnsn said:
then I go back to my first weight and hit it for 8, or as many as I can get, using any techniques possible to get to 8 (rest/pause, forced reps, etc...).

Your workout is the same as my workout.
But when you do 8 reps. I do 12

;)
 

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