Lets get down to business! Who wants a massive set of tree trunks to match there upper body? I want this thread to be about leg training and your thoughts on it. I would like to see what training methods your using, your leg workouts, and possibly before and after pictures.
Also, if you need help or advice on your leg workouts, this would be the place to ask!
I guess ill break this ice, I split my legs up into two days which are quad and hamstring.
I give you my quad workout from yesterday, on this day I took a day off from squatting since I haven't taken a break in a while.
4 sets to failure and the last set having 2 or 3 drops in it
4 plates each side for 20 reps, 5 plates each side for 20 reps, 6 plates each side for 20 reps, 6 plates each side for 20 reps drop to 3 plates each side for 20 reps
4 sets of 20 reps (3 sets with 2 plates loaded on each side, 1 sets with 2 plates and a 25lbs on each side)
3 sets to failures and 1 set with muscle occlusion training, (this is where I wrap my legs by my groin with knee wraps to a tightness of 7 out of 10) rep scheme for this is 30 reps rest 30 secs and three rounds of 15 reps and rest 30 secs all while having my groin wrapped restricting blood flow.
Roughly a month of training my quads and hammy's. Not a huge difference but for sure making progress! Ive been doing a 3 day split quads on Monday and hammy's on Friday.
4 sets to failure last set drop set
seated ham curls
5 sets of 20-30
4 sets of 20@225
3 drop sets from 5 plates for 20 reps then 4 for 10 and so forth
3 sets to failure last set drop set
seated ham curl
6 sets 20-30 reps
single leg curl
4 sets to failure
4 sets of 20
stiff leg dl
4 sets of 20@135
prone ham curl 21's
4 sets of 21
glute ham raise
3 sets 10-15
Overall ive been really sore from these workouts. looking forward for more growth!
Chris, Looking great keep up the good work! Always stay hungry.
Thanks Matt. Trying to find a path for more food!
Matt and Stark, with your strength base have you guys considered the DC training?
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Just get under the bar!
The following is a favorite giant set for legs I used when I was bodybuilding:
Leg extension to failure 10-12 reps
Leg press to failure 10-12 reps
Leg curl to failure 10-12 reps
Back squat to failure 10-12 reps
The above were performed sequentially with NO rest between exercises. I had each pre-set and would move as quickly as possible from one exercise to the next. I would do the above for 2 total cycles. If you do it as prescribed you cannot do, or benefit from more. In fact, some people want to puke after just one cycle.
Giant sets are great, especially for contest prep. I used them on all bodyparts the last 5 weeks before my last contest. The conditioning effects are great along with an extreme pump and a tremendous amount of latic acid. For myself I usually do 3 giant sets of 5-7 exercises depending on the bodypart and vary tempo with each exercise within the giant set. Each giant set is a different order, some different exercises, and varying tempo. You can check out my journal for more specifics. here is one of the giant sets.
LEG EXTENSIONS, 20 REPS
HEAVY SQUATS, 10 REPS
SPLIT SQUAT (3 sec up and down) 8-12 REPS
WALKING LUNGES with DUMBBELLS – 20 “OMNI STEPS” (short/medium/long/side...)
SMITH MACHINE SQUAT (Slow negative), 10 REPS
FRONT SQUAT, 10 REPS
BW SISSY SQUATS (4 sec down and up), 8-10 REPS
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The other thing is there is a method to the madness. First you exhaust the quads with the isolation set then you involve the hammies and glutes with the leg press. Next you smoke the hammies with the curl and then move on to the squat which allows you to involve the most muscle mass possible to push the fried quads and hams even further.
Last edited by chris mason; 02-10-2013 at 09:30 PM.
I'm gonna try is tomorrow and mix it up and use the cambered bar!
I will also give this a shot today. As legs are my favorite to train. and I don't mind a little vomit action either.
Great thread. Any tips on some good workouts for legs without machines?
I've been trying to get my legs bigger I already had chicken legs to begin with and I only increased this by not working out my legs for 1.5 years while I did only upper body.
You can do the king of all leg movements which is the squat and lots of them. I personally find 4 sets of 20 reps to be quite the leg builder. There is also lunges, Bulgarian split squats, glue hamstring raises, glute bridges, stiff legged deadlifts, dumbbell hamstring curls, and belt squats. This a good start to punish your legs.
AGREE! lol Somewhere I saw a sign over a squat rack that said something like, "You can't complain about the shape of your butt if you don't spend some time in this cage."
Does this pose make my camera look big?
"We're not as good as we want to be, we're not as good as we should be, but thank God we're not as bad as we used to be..."
315, 275, 350
Next Contest: CAROLINA SUPERNATURAL Bodybuilding and Figure Championships Saturday, June 15, 2013 Spartanburg Memorial Auditorium