New Leg Training Routine

BigDM · Nov 17, 2014

I'm going to start using the following routine this week to try and bring my legs up a bit:

Alternate Between Heavy Partials Inertia and Full Range Squats
Set a power rack so the pins are at the bottom of the rib cage when standing with feet at shoulder width.
1. Heavy partial squats 3-5 reps. Bar paused on pins for 2 seconds. Rest 10 sec.
2. Full back squat for 6 R.M. Rest 3 min.

4-5 sets

Power Triset
Front Squats: 4-6 reps, using a 32X0 temp. Rest 10 sec.
Machine Hack Squats: 1 set of 6-8 reps, using 5010 tempo. Rest 10 sec.
45 Degree Leg Press: 1 set 12-15 reps, using 2010 tempo. Rest 3 min.

3 sets

I'll be doing this once a week and will follow up in 2-3 weeks to share my results.

BigDM · Nov 24, 2014

I did this routine last week and I'm still sore

Using the tempo ranges for the last tri-set definitely makes it more challenging.

GS · Nov 25, 2014

Looks great to me brother!

tri-terror · Nov 25, 2014

Can I agree but also play devils advocate at the same time lol?

You are spot on about the partials, in fact that's some of what Phil has preached for a long time.
So that part I agree with... I'm just not sure you need to get quite so technical with it if that makes sense?

I think you could get away with 2 exercises, and maybe just try this after your little experiment here to compare and contrast. Regular old squats and front squats. Now you could do it 2 ways. Both on the same day, and train legs twice a week, or hit them on separate days, still twice a week.

Personally I like to do fronts on a separate day but I think either way should work the same. Ish.
Basically the first day do squats. Warm up first and then do 3 work sets starting "heavy", where "heavy" is something like a 6 rep max. Then lower the weight to something that would be like a 10-12 rep max but rep it out close to failure. Then one final set a little lighter still for like 15 to 20. Stretch the quads out good after this ala DC Training.

3 days later do the same thing but with front squats. For each exercise, vary the depth on each rep a little bit. Do some partials high, some in the middle and some complete reps. Don't think about it too hard just vary them some. Tempo? Don't worry about actually counting to some number. Just nice and controlled on the way down and explosive up. Each week try to add a little bit of weight or do more reps.

I know you've been around the block a few times so make of this what you will, but I bet you like it if you stick with it for at least 6 weeks...:lightbulb:

BigDM · Nov 25, 2014

tri-terror said:
Can I agree but also play devils advocate at the same time lol?
You are spot on about the partials, in fact that's some of what Phil has preached for a long time.
So that part I agree with... I'm just not sure you need to get quite so technical with it if that makes sense?

I think you could get away with 2 exercises, and maybe just try this after your little experiment here to compare and contrast. Regular old squats and front squats. Now you could do it 2 ways. Both on the same day, and train legs twice a week, or hit them on separate days, still twice a week.

Personally I like to do fronts on a separate day but I think either way should work the same. Ish.
Basically the first day do squats. Warm up first and then do 3 work sets starting "heavy", where "heavy" is something like a 6 rep max. Then lower the weight to something that would be like a 10-12 rep max but rep it out close to failure. Then one final set a little lighter still for like 15 to 20. Stretch the quads out good after this ala DC Training.

3 days later do the same thing but with front squats. For each exercise, vary the depth on each rep a little bit. Do some partials high, some in the middle and some complete reps. Don't think about it too hard just vary them some. Tempo? Don't worry about actually counting to some number. Just nice and controlled on the way down and explosive up. Each week try to add a little bit of weight or do more reps.

I know you've been around the block a few times so make of this what you will, but I bet you like it if you stick with it for at least 6 weeks...:lightbulb: