Last edited by mattanshrager; 03-22-2011 at 04:24 PM.
delete this account
That's too much work in one day in my opinion
That's more sets than what I would recommend to someone who's been training his legs correctly for years.
Take a look at the wannabebig routines.
Holy **** dude thats way too much, DL's and Squats AND goodmornings? Go either Squats with Supplemental exercises or DL's and supplemental exercises.
PRs: 655/525/645 = 1825 Total
Meet PRs: Bench Only 525
Deadlifts bring people together. It's a fact. - Chris Rodgers
Does anyone here own Arnold Schwartzenneger's Encyclopedia of Bodybuilding? you guys should see how many sets/reps he has done in his recommended workouts. Insane amounts on wannabebig standards. I suppose that's why I do so many sets.
What do you guys think? is arnold wrong in his teaching?
delete this account
Do either stiff legged Deadlifts or good mornings not both
I remember when I did legs one day after taking about 6 months off from leg training due to laziness. I figured I'd take it easy and do a couple sets of squat/extension/curl/calf raise. I didn't feel like it was enough so I hopped on those hip flexor machines, where your legs do the scissor motion (one machine you push legs together, one machine you pull them apart). I figured it would be no big deal since I always see out of shape women on them. I've never knew you could feel muscle pain in some of the places I felt for the next few days.
EDIT: btw, 25 sets for legs is crazy
Last edited by JiggaHertz; 04-04-2005 at 02:10 PM.
If you're not as big as Arnold and if you're not on steroids... then you shouldn't be doing similar routines thoughOriginally Posted by mattanshrager
Im with DNL. The sheer amount of exercises/reps in Arnolds book is outrageous. If your a) not a genetic marvel like he was or b) chemically enchanced, stay the hell away from Arnolds book. Develop a solid routine focusing on compound movements.
pussyOriginally Posted by mattanshrager
I disagree.Originally Posted by thetopdog
Stiff Leg DL's work hamstrings, while good mornings work your back. 2 different bodyparts. If he were working back AND legs this day, then there would be nothing wrong with doing them both, but after he's done with squats he'd need to severely lighten the load up on Good Mornings due to back fatigue. On SLDL you shouldn't feel it in your back whatsoever.Originally Posted by CiteCollegiate
If you ask me, disreguard the Good Mornings and I think he didn't do enough. This is just the way I train. When I'm trying to gain weight I have a good 4-6 more sets than he had.
Synopsis of what he did:
6 sets squats
4 sets SLDL
4 sets leg press
4 sets bb calf raises
3 sets seated calf raises
This is my ususal leg workout when bulking:
4-5 sets squats
4-5 sets leg extension
4-5 sets leg curl
2-3 sets single leg squat*
2-3 sets SLDL
and then 8-10 sets of calf raises.
*In replaceof the single leg squats, I'll either do Front Squats or Leg Press from time to time. Some weeks I may even switch regular squats for leg press depending on how my knees are feeling.
I generally stay on the lower end of the spectrum, but it just depends on how that exercise is feeling. If I'm pounding away and the exercise feels great then I'll do that extra set. If I'm not doin too well then I'll just do the minimum.
As far as soreness, you'll get over it. Staying home from school and lying around was probably the worst thing you could have done. You need to walk around, stretch, and use the muscle to free up the lactic acid buildup. I also recommend stretching hardcore after a leg workout, that helps alot with soreness. And please don't give me the excuse about riding your bike I used to ride 8miles one way to Golds Gym last year when my car was broke down. Sure, the ride home was a bitch, but I made it.
Anyways, congrats on a good leg workout! I bet ya can't wait for next week to go pound out some more.
You've never trained your legs before so you're probably topheavy which would make it hard for your tired legs to hold you up.
Last edited by Ares; 04-04-2005 at 07:32 PM.
Start with fewer sets and fewer exercises. Once you are no longer exhausted from your workouts, gradually increase volume if you feel the need to. I can personally get great leg growth from just 2 sets of Squats (3x a week). I never do leg press or leg extensions.
Also it's tough on your CNS to do squats and deadlifts the same day, so consider splitting them up on separate days. I would stick to squats and SLDL for legs, and try that for a while. If it does not produce results, consider adding more.
Age: 22 Height: 5'-8" Weight: 175 (6-10-07)
BF: 13.2% (6-10-07 w/ calipers)
Bench: 300x1 (9-22-06)
Weight: 180 BF: 8% Bench: 315x1
bump for Squats and SLDL's; do them heavy enough and you'll still struggle to walk afterwards, but you wont overload your CNS and generally exhaust yourself.
Originally Posted by mattanshrager
This is way too much work. Stick with the squats and deadlifts until you can handle them without being unable to walk the next morning. Were I you this is what I would do. 3 sets of squats followed by 3 sets of leg presses. Then two sets of standing calf raises, followed by 2 sets of seated calf raises. That should be more than enough for someone who hasn't been training his legs regularly. As for deadlifts put them on back day. Personally I wouldn't have the energy to do both on the same day.
However this was his first leg workout. For a beginner that is far too much.Originally Posted by LittleJake
just divide your days up better.. like squats on mondays, and deads on wednesdays accompanied by isolation exercises...
Past (4Jul05) | Present (22Nov05)
Weight - 205 | 217
BF - 26% | 22%
Max Bench - 230| 295
Max Dead - 240 | 275
Max Squat - 240 | 315
Total:  | 
Originally Posted by mattanshrager
Not wrong, just not for you. Tone it down a bit. You really don't need to work your legs that much. If you want to continue doing squats and deads, then I suggest you do squats on one day and deads on another, with at least 2-3 days in between the two days. So you could do something like this with the lifts you did in 1 day
Legs Day 1
6 sets of free squats
4 good mornings (Leg Curls, 3 sets of 8 reps)
4 barbell calf raises (I don't do these, I do donkey calf raises or something close to it, 2 sets, 8 reps)
Legs Day 2
4 straight deadlifts (5-6 sets, 4 reps)
4 leg presses (2 sets, 8 reps)
3 seated calf raises (2 sets, 8 reps)
With exception of the GM's (I do Leg Curls), this is pretty much my leg routine. I do day 1 on Weds and day 2 on Sat or Sun.
EDIT: I do different amounts of sets/reps as well which I added to my post)
Great mental image.
Dipping "up" into your chair for breakfast.