smoke your legs

[crazedhate]

i was surprised on a recent thread where some of y'all said you aren't too sore after leg workouts. what all are you doing for leg workouts?! i am always smoked for at least a few days after.

this here is a typical leg workout i do (i did this here leg workout tonight, in this order, using weight listed. no sugar coating, no lying). LEAVE YOUR EGO AT THE DOOR

warm-up:
5 min walk treadmill
5 min bike

standing calf raise (4 sets x12 reps) (full stretch at bottom, slow controlled reps) (on a smith machine, toes on a wooden platform)
seated calf raise on leg press (3 sets x12 reps) (full stretch at bottom, slow controlled reps)

leg extensions (start at only 30lbs, then to 40, 50, 70, 90, 110, 130, 150, 170, 190, 210, 230, 250 stack) (sets of 10, slow controlled reps fighting negative, 1-2 min rest between sets)

squats-free weight (start with 135lbs, then to 185, 205, 225, 245, 185, 135) (10 reps each, 2-3 min rest between sets) (squats buried to floor, thats hamstrings touching calves, the lowest my body will go, wider stance, toes pointed out slightly, slow controlled reps)

leg press - machine (3 sets x15 reps, stacked (i think only 400lbs) 2-3 min rest between sets) (narrow foot stance toward bottom of push plate to try and emphasize more outer quad) (i dont have a real leg press- plate loaded)

walking lunges - holding 25lb dumbbells (3 sets x10 reps each leg, 1-2 min rest between sets) (long strides, knee's all the way to floor, slow and controlled)

abductor, adductor - machines (3 sets each x12 reps, 1-2 min rest between sets)

laying leg curls - machine (start at only 30lbs, then 40, 50, 60, 70, 80, then right into drop set dropping 10lbs from 80 to 30 with no rest) (slow reps, squeeze at top, only going doing 3/4 way to keep strain full time on hamstrings)

i lift at a pathetic "gym" out in this podunk town and only have so much equipment to work with so i make due. i wish i had me a hack squat machine, a real plate loaded leg press, standing calf machine, seated calf machine, etc. i lift by myself, i have no spot, and it's some hard to get motivated where i'm at. i know i could do more for my hamstrings but am usually too smoked to do so but sometimes i will do some stiff leg deads before the laying leg curls. and when ON cycle i will throw in an extra set on leg press and 3 sets smith front squats after lunges.

overtraining you say? legs and back are the largest muscle groups, so you can blast them more than others.

"what a pus*sy for only going up to 245 on squat"? well i am OFF cycle, i can go higher (depends on energy level and strength that night, 315 isn't out of question), got me some crap knee's and bunk lower back, dont have a real squat rack or power cage to use so i have made some metal hooks to use on a smith machine to hold free weight bar like hooks, no safety bars in case i crash, no spotter, and i am BURYING my squats with a slow controlled squat movement. if you are doing 4 or 5 plates but only going down 1/3 of the way, good for you, but squat like a real man and bury your ass to the floor and see how much weight you can do then! especially after killing your legs on extensions!
a couple ppl have tried to hang with me on a workout like this and they either flat out couldn't do it or they could only do about half of the weight i use. then the sorry bastards were sore for like a week or two after (no joke).
so before you critisize, bit*h, complain, start talkin sh*t; print this here workout and try it yourself. i can almost guarantee your legs will be smooooked.

[WetWorks]

you need to take more BCAA's I always have trouble walking after working legs and I need to sleep for them to recover good enough to walk around. once I sleep I'm fine and not sore anymore.

[powerman]

squats
bar x 15
135 x 10
185 x 10
225 x 10
275 x 10
315 x 7
365 x 7
405 x 7
435 x 7
455 x 7

hack squats
270 x 10
360 x 10
450 x 7

leg press
630 x 10
720 x 10
810 x 10
900 x 7

6 sets of calf work

been doin this same exact routine for 12 months or longer (did em yesterday) i also train alone but have all this stuff in my home gym, squat cage, plate loaded leg press, plate loaded hack squat machine 20 - 45# pltes etc, etc
weights just keep goin up my legs are sore for 2 days

[Jimbo]

I Have the same problem @ my gym but make do,I just work up to the stack on the hammer strength squat machine,use the smith for calf's work up to 160kg of plates 4 a side.leg extensions up to peg 13/14 & curls up to peg 10/12 they have a proper squat rack in the shed lol I just bought it off them £100 they paid £700 for it but don't have room for it,going to put it in the garden got a concrete base at the back,got to get me some Olympic plates & bar,
But legs are resilient i blast them hard as i can but not allot of ache i think the GH heals me quick,

[crazedhate]

Originally Posted by powerman

squats
bar x 15
135 x 10
185 x 10
225 x 10
275 x 10
315 x 7
365 x 7
405 x 7
435 x 7
455 x 7

hack squats
270 x 10
360 x 10
450 x 7

leg press
630 x 10
720 x 10
810 x 10
900 x 7

6 sets of calf work

been doin this same exact routine for 12 months or longer (did em yesterday) i also train alone but have all this stuff in my home gym, squat cage, plate loaded leg press, plate loaded hack squat machine 20 - 45# pltes etc, etc
weights just keep goin up my legs are sore for 2 days

Powerman "the machine" with DEADS and SQUATS. lucky bastard who is built for these movements

[powerman]

Originally Posted by crazedhate

Powerman "the machine" with DEADS and SQUATS. lucky bastard who is built for these movements

Lol.. Hard work is startin to pay off bros if i can stay injury free im gonna kick some serious ass this coming yr. First meet is Feb 19th im just startin to ramp it up should be squattin 500 for reps in about 6 or 7 weeks

[WetWorks]

Originally Posted by powerman

Lol.. Hard work is startin to pay off bros if i can stay injury free im gonna kick some serious ass this coming yr. First meet is Feb 19th im just startin to ramp it up should be squattin 500 for reps in about 6 or 7 weeks

you the MAN !

[cookiedough]

Originally Posted by crazedhate

Powerman "the machine" with DEADS and SQUATS. lucky bastard who is built for these movements

He's def a supaman FOr the rest of us vvvv

[crazedhate]

lol, i have seen that there pic before CD.
DANG, that girl has such a hot ass bod!!!!

[WetWorks]

Originally Posted by crazedhate

lol, i have seen that there pic before CD.
DANG, that girl has such a hot ass bod!!!!

Bump!

[chiselmeat]

I for one, would like to see more of her.

[powerman]

Originally Posted by chiselmeat

i for one, would like to see more of her.

bump

[dieselman2388]

I'm lucky enough to have platforms and olympic lifting bars and plates at my gym so I can snatch and clean and jerk with my leg workouts. I think, if you have the correct form down on those movements, they are the best power builders there are.

And i'm with powerman on the squats, gotta do a ton of sets. Mine normally breaks down like this...in kilos unfortuneately bro because thats what I use at the gym.

60 kilos-12 reps
120 kilos-10 reps
140 kilos-10 reps
160 kilos-10 reps
180 kilos-8 reps
200 kilos-6 reps
220 kilos-6 reps
240 kilos-as many as I can

A kilo is 2.2 pounds for anyone who doesn't know.

[Mr.Nick]

So I gotta ask, how long do your leg workouts usually take? Mine are always over an hr as I can't get too many sets off too quickly or I'll puke everywhere and be cashed for the rest of the session.

[powerman]

Originally Posted by Mr.Nick

So I gotta ask, how long do your leg workouts usually take? Mine are always over an hr as I can't get too many sets off too quickly or I'll puke everywhere and be cashed for the rest of the session.

My leg workout takes approx 80 -90 mins
Hell i squat for first 45 mins

[crazedhate]

mine are anywhere from an hour to an hour and a half depending on rest periods between sets. somedays i might go heavier and need more rest, somedays i might do less weight with short rest to shock the muscles. and i am some kinda ass kicked by the end. flush face, light headed, soaked head to toe in sweat, barely walking, sometimes can barely use clutch to drive home.

[TheWoobs]

Originally Posted by cookiedough

He's def a supaman FOr the rest of us vvvv

Woman of my dreams!! What a body!

[cookiedough]

My leg workout takes 60 minutes and it's brutal.

[powerman]

Originally Posted by cookiedough

My leg workout takes 60 minutes and it's brutal.

Post it bro lets see what its like im sure everyone else is interested as well

[Gman]

I have always had great leg strength without having to work hard... I can't dead or squat anymore due to my back so I am limited to leg presses and hacks for my core exercises and lots of machine/cable for shaping... I have never believed in mega sets, rather low volume, max effort. I typically warm-up on the leg press using 3-4 sets of progressive weights for 30-20 reps each set. I then bump up the weights on each side working up to 16 plates on each side for finial set or 4-6 reps. If I am doing hacks then I use 8 plates on each side/ maxed out.... I do this routine once every 3 weeks, the other leg workouts are cables and machines. I have had good success using this system of hitting legs hard every 2-3 weeks. I don't get sore until the next day after legs.