Help shorten my leg day.

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Waitwhat?

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I'm currently doing 6 exercises for leg day and I'd like to narrow it down to 4 only because I'm incorporating 2 sprint days into my schedule.

I'm doing 3 sets of 15 of the following:

Barbell squats
Dumbell lunges
Leg press
Deadlifts
Lying leg curls
Leg curls

If you had to pull TWO of these out and focus on just 4. Which 4 would you keep if your goal is hypertrophy? Thanks!
 
Pull 3 and keep the deads, squats, and lunges. Maybe if ur gym has a ham/glute machine do some on that after your big 3 are over.
 
For hypertrophy, the 4 i'd pick would be:

Back Squats
Lunges
Deadlifts
Calf Raises

I would say use those big 3 then add the calf raises.
 
Why not split your leg training over two days? Or do a push/pull split covering upper and lower in the same session?

Unlike the others here I see a lot of point to auxiliary movements like leg curls & extensions but would question the wisdom of doing them all on one day. I just think that you wouldn't be able to maintain intensity over all those lifts which include squats and deads
 
Yea, i see what you mean. Just because i dont like extensions & curls doesn't mean dont do them :D

You could always do:

Squats
Curls
Extensions
Calf Raises
 
I'd ditch the leg curls. Sprinting will do a lot for your hams. Leg press ain't so dumb for hypertrophy, even though it's a machine.

Though, with this:
Barbell squats
Dumbell lunges
Leg press
Deadlifts

you might end up with stronger quads than hamstrings (an imbalance) but if you're gonna be sprinting a lot that might help, but sprinting also helps the quads.

Typhon's advice is solid too, IMO.
 
Waitwhat? said:
I'm currently doing 6 exercises for leg day and I'd like to narrow it down to 4 only because I'm incorporating 2 sprint days into my schedule.

I'm doing 3 sets of 15 of the following:

Barbell squats
Dumbell lunges
Leg press
Deadlifts
Lying leg curls
Leg curls

If you had to pull TWO of these out and focus on just 4. Which 4 would you keep if your goal is hypertrophy? Thanks!
Click to expand...


I would keep:

Barbell squats
Dumbell lunges
Leg curls
and Calf raises.

Definitely skip out on the leg extension; too much strain on the knee plus the quad is taken cared of by squats + lunges already.
 
A lot of great suggestions here. Thanks everyone. If this sounds good- I'm going to go with this:

Mon-Sprints/Reactive strength & pwr training/Abs
Tues-Chest/Back
Wedn-Legs (Deads, Squats, Lunges, Leg Press, Calves)
Thurs- Shoulders/Arms
Frid- Sprint/Reactive str. & pwr training/Abs
Sat- off
Sun- off

This sound good?
 
BigTomW said:
What exactly is your primary goal?

Do you want to be a faster sprinter? Or are you just wanting increase muscle size?
Click to expand...

I said in my first post it is hypertrophy while adding cardio to my program. I don't need to lose weight. Two days of running for thirty minutes and leg day is not really giving me the results that I want (a defined butt). :action13:
 
Waitwhat? said:
A lot of great suggestions here. Thanks everyone. If this sounds good- I'm going to go with this:

Mon-Sprints/Reactive strength & pwr training/Abs
Tues-Chest/Back
Wedn-Legs (Deads, Squats, Lunges, Leg Press, Calves)
Thurs- Shoulders/Arms
Frid- Sprint/Reactive str. & pwr training/Abs
Sat- off
Sun- off

This sound good?
Click to expand...

Personally I don't understand why you're seperating chest & back from Shoulders and arms.

I'd do something more like
Mon - FBW - inc Squats
Tue - Sprints/Reactive strength & pwr training
Wed - FBW - + abs and stability work like isometrics
Thu - Sprints/Reactive strength & pwr training
Fri - FBW - inc Deads
Sat & Sun - Rest

Or do you have to do the sprints on Monday and Friday?
 
Typhon said:
Personally I don't understand why you're seperating chest & back from Shoulders and arms.

I'd do something more like
Mon - FBW - inc Squats
Tue - Sprints/Reactive strength & pwr training
Wed - FBW - + abs and stability work like isometrics
Thu - Sprints/Reactive strength & pwr training
Fri - FBW - inc Deads
Sat & Sun - Rest

Or do you have to do the sprints on Monday and Friday?
Click to expand...

When I first started training (5 years ago) I did FBW all the time. But started doing more of an isolation workout when I wanted to build muscle. I like the push pull workout rather than Chest/tri's. I am very pleased with the results that I'm getting based on what I'm doing currently it's the leg workout that I want to switch up.
 
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