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Leg Routine Help

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Ironhead
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2004/01/20 09:24:19 (permalink)
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Leg Routine Help

I have realised that I need to start training legs properely now once a week. Currently I am on a three day split mon/wed/fri and now will do legs on Saturday.

I was planning squats and SLDLs and some calf raises but through feedback on my journal people are saying 'do front squats with SLDLs' (thanks to Knighty, Ice Mach)

Now I just want the opinion of you guys on what excercises I should do? I am on a heavy routine 3-4 sets mainly compound movements and I deadlift on Wednesdays. What is the best leg workout for me?

How does this sound, or should I also do back squats:
Front Squat 3 sets
SLDL 3 sets
Calf Raise 3 sets

Cheers,
Ironhead
#1

28 Replies Related Threads

    PikeKing
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    RE: Leg Routine Help 2004/01/20 10:20:23 (permalink)
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    Looks good to me mate, what sort of reps were you planning on?
    #2
    Ironhead
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    RE: Leg Routine Help 2004/01/20 10:38:07 (permalink)
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    Rep range would be between 5-8 on Front Squat and SLDL and around 12-15 on calf
    #3
    cozi
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    RE: Leg Routine Help 2004/01/20 11:28:19 (permalink)
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    Mate, I'm in a similar position.

    I always start with squats. Love em.
    but i can't get the hand of deadlifts so switched to leg exts on the machine. - no where near as effective.
    still doing my calf raises, but feel i need to change this shortly as now seeing smaller gains.

    Can you list your weights for each set? Just out of interest.
    #4
    Ironhead
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    RE: Leg Routine Help 2004/01/20 11:48:38 (permalink)
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    Well I only just started doing squats again recently and teh last time I did it was a measly 50kg, but in teh past I was getting around 140kg . I am aiming to get near 170 in teh next few months, but the rep range will be 3-5

    SLDLs I usually go to 140kg and probably more if I push it, again 3-5 rep range here.

    Calf raises just work on 30 kg, its a seated calf raise machine at our gym....
    #5
    ad19
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    RE: Leg Routine Help 2004/01/20 11:55:22 (permalink)
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    i have been doing legs for only nine weeks now, was a muppet in not thinking they were that important. But now i cant get enough of them and they're def my best day!
    i do front squats and straight legs. i love them both. cant do back squats and straights tho cos going to parralel on backs hits my hams and gluts far too much to do straights aswell! does anyone else have this?
    i dont do any calfs tho, i feel my calves get shot big in squats.
    #6
    cozi
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    RE: Leg Routine Help 2004/01/20 12:46:06 (permalink)
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    I suffer with squats, even tho I love them. There isn't a squat rack or anything to help at my gym. Just the plain old bar. So piling all that weight on, and then trying to get it behind my head is bloody hard, so I usually only squat 50kg! - Hack squats, do also hit my hams and gluts. I alternate them with Lunges as and when i can be ars*d.
    #7
    ad19
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    RE: Leg Routine Help 2004/01/20 15:39:19 (permalink)
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    mate my gym was like that too, just couldnt stay there tho. I have to travel further but i go to a better gym now wit squat racks. and im so glad i did. i love squats and have to go heavy wit them. i dont really see the point of pushin twenty odd reps out on squats!
    have you tried front squats? without a rack u stil got to lift the weight up but atleast not over your head
    #8
    cozi
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    RE: Leg Routine Help 2004/01/20 15:56:11 (permalink)
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    no ad I aint tried them. you know a link with decent pics so i can master? want to train them tonight if poss.
    #9
    ad19
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    RE: Leg Routine Help 2004/01/20 17:03:02 (permalink)
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    try this one, got lots of exercises on and should help:

    www.bsu.edu/webapps/strengthlab/home.htm

    front squats put more emphasis on working the quads and less stress on the hams and gluts. following up these with straight legs deads will give your legs a good kicking!
    front squats are usually harder so becareful not to load the bar too heavy. enjoy!
    #10
    cozi
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    RE: Leg Routine Help 2004/01/20 17:59:02 (permalink)
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    Nice One ad. I'll give them a go tonight!

    Returned home to find no food in the house! Will have to make do with 3 bowls of Special K (our lasses - she'll kill me) pre workout. Bummer.
    #11
    ad19
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    RE: Leg Routine Help 2004/01/20 19:10:50 (permalink)
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    ooooh your guna be in the dog house! my lady hates my diet, she never has nothing to eat!
    how did you find them?the squats that is?!!
    #12
    ice_mach
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    RE: Leg Routine Help 2004/01/20 21:34:17 (permalink)
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    ^^^^^^u can only do this for like 4-8 weeks once a year
    #13
    ice_mach
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    RE: Leg Routine Help 2004/01/20 22:44:51 (permalink)
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    aight i was under the impression u should do it for a short while cos of the huge amount of stress on the CNS.
    #14
    PikeKing
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    RE: Leg Routine Help 2004/01/20 23:00:32 (permalink)
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    quote:
    Originally posted by ice_mach

    aight i was under the impression u should do it for a short while cos of the huge amount of stress on the CNS.



    I think most people would agree
    #15
    PikeKing
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    RE: Leg Routine Help 2004/01/21 00:16:35 (permalink)
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    well we had better all train like this then as its far better than any other training programs out there.
    #16
    carv4130
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    RE: Leg Routine Help 2004/01/21 07:07:23 (permalink)
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    SLDLs I usually go to 140kg and probably more if I push it, again 3-5 rep range here.

    You may want to use a higher rep range for the stiff-leg deadlift.
    #17
    Ironhead
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    RE: Leg Routine Help 2004/01/21 10:35:33 (permalink)
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    Cheers people.
    Carv, I always stick to heavy and low reps for my working sets...just how I train. It leg day on Saturday so will try out teh old Front Squat...should be interesting,.
    #18
    Rusev
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    RE: Leg Routine Help 2004/01/21 10:44:39 (permalink)
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    I H imo just alternate front and back squats every few months with sldl and calfs look good to me mate
    #19
    PikeKing
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    RE: Leg Routine Help 2004/01/21 12:11:34 (permalink)
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    over a 100, wow thats a lot
    #20
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