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Thread: Leg Specialization Routine- Help!

  1. #1
    SchModerator ZenMonkey's Avatar
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    Leg Specialization Routine- Help!

    Alright guys, here is my 6-8 week leg specialization routine.

    Monday:
    Squat- 5x5
    Leg Press or Bulgarian Split Squat- 4x8
    Decline Crunches- 3x10
    Hyper Extension- 3x10
    Calf Raise- 3x10

    Wednesday:
    DL- 5x5
    SLDL- 5x5
    Milt Press- 5x5
    Pullup- 5x5
    Dips- 5x5

    Friday:
    Bench- 5x5
    T-Bar Row- 5x5
    Inc DB Bench- 4x8
    Shrugs- 5x5

    I will also be playing rugby on Tue/Thu- sometimes games on Fri or Sat which is why leg stuff is left out at the end of the week. I need some citical analysis of this routine.
    Sarvamangalam!

  2. #2
    WannabeStronger Scooter's Avatar
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    I would switch the BSS and SLDL so you are not doing two forms of squats and two forms of DLs on the same day
    I went to Rhodestown and all I got was this high cholesterol

  3. #3
    Bodybuilding Mythbuster
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    Goals? What do you hope to achieve with this routine? 6-8 weeks seems fairly short...

  4. #4
    SchModerator ZenMonkey's Avatar
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    I would like dramatic leg strenght and hyoertrophy. I wanna get my DL over 405(current 1rm- 405) and squat over 315 (current 1rm??- i am repping 225 w/ a 5x5). I understood that specialization should only be in 6 week intervals. I will probably, after this initial 6-8 week period is finished go back to a more rounded routine for 6 weeks before jumping back to leg spec. again. I am barley above my caloric maintaince, by maybe 200 cals give or take 50.
    Last edited by ZenMonkey; 10-26-2007 at 04:31 PM.
    Sarvamangalam!

  5. #5
    Learning as I progress
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    Complication breeds desperation.

  6. #6
    SchModerator ZenMonkey's Avatar
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    i need a pswrd and user name?
    Sarvamangalam!

  7. #7
    Learning as I progress
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    Yes.

    Sign up, and only read when you need some real good, no bs info.

    That is how I started, and now I post there frequently.
    Complication breeds desperation.

  8. #8
    SchModerator ZenMonkey's Avatar
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    any more advice out there?
    Sarvamangalam!

  9. #9
    Senior Member smalls's Avatar
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    I beleive chris mason wrote one up a while back that was fairly extreme. In that it was low volume/frequency for everything other than legs. Your's really doesnt look all that leg heavy IMO. If your really trying to specialize and it's only going to be 6-8 weeks I would be much more dramatic with increasing leg work and decreasing others.
    Diet is key, the calorie is king

    "Most folks are about as happy as they make up their minds to be."
    --Abraham Lincoln

    "Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent.
    Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination
    alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race."
    Calvin Coolidge (1872-1933)
    30th U.S. President

    "If you want to look abnormal you have to eat abnormal,lol."--ST

  10. #10
    SchModerator ZenMonkey's Avatar
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    ok, my concern was all of the leg stuff I would be doing in rugby, i am in the front of the scrum so am constantly pushing weighted sleds and sprinting. what else would you sugest adding?
    Sarvamangalam!

  11. #11
    Senior Member smalls's Avatar
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    Well weighted sleds is a little different than what I was thinking so you may be right. I agree with scooter though in switching the exercises. On weeks that you dont have games you could add in some type of hack squat or lunge to your friday routine, depending on how you recover etc.
    Diet is key, the calorie is king

    "Most folks are about as happy as they make up their minds to be."
    --Abraham Lincoln

    "Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent.
    Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination
    alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race."
    Calvin Coolidge (1872-1933)
    30th U.S. President

    "If you want to look abnormal you have to eat abnormal,lol."--ST

  12. #12
    SchModerator ZenMonkey's Avatar
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    i guess i will need to experiment with recovery, i did the above routine today so we will see.
    that sounds good, to just add an extra in on non game fri/sat.
    Sarvamangalam!

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