Hey guys I was hoping that you could help me come up with a leg workout. I have neglected my legs almost completely since I started lifting, Ive always had very strong legs so I thought they were ok for the time. I was hoping you guy would know a good routine to start out with or what some core exercises I should incorpeate into a plan. Thanks for any help, ohh and I dont split my legs or any body part into different days incases this may matter.
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Leg workout.
- Thread starter RancidSam
- Start date
AJP said:Dude where are you getting the reps, 12 isn't much different from 10.
Yeah I agree with the squats, lunges, and leg press. But the reps depends on what your goals are. Lower reps for strength and higher for size.
12 reps of a very light weight. That's the exact same plan you got me on.
squats, deadlifts, and calve raises.
Nobody said:12 reps of a very light weight. That's the exact same plan you got me on.
Yeah, but it depends on HIS goals.
Nobody said:Squats, lunges, and leg press.
4 sets, 10 reps. 2 warmup sets of 12 reps before the real thing.
6 sets, 10/12 reps.
Sounds good, but I like to add one more in.
I find this one works WONDERS on my calvs.
I'm not sure what the name is, but it's where you just raise your heel, and go on the tips of your foot. It's hard to keep balance when at high weights, but it works my calvs big time, better than any other workout.
Loads O Fire said:Sounds good, but I like to add one more in.
I find this one works WONDERS on my calvs.
I'm not sure what the name is, but it's where you just raise your heel, and go on the tips of your foot. It's hard to keep balance when at high weights, but it works my calvs big time, better than any other workout.
Yeah, calf raises, that's what the guy before you just said haha, but yeah they do work pretty well.
Hmmmm am i the ONLY one who thinks Deadlifts are wayyy more important then calve raises and without a deadlift, your leg workout is not complete.
I would do a Day 1 legs with Squat as the core. A Day 2 with Deadlifts as the core. On each day you can do exercises that correspond to the core workout. Squat is quad dominant so do quad exercises such as lunges, leg extensions and modified squats. On day 2, so hamstring exercises such as GH raises (Glute Ham Raises), Good mornings, and modified deadlifts (RDL, SLDL). Also if you want to really strengthen your calves id throw calve raises in but they are DEF not more important then a core workout such as deadlifts.
Also day 1 and day 2 are just Leg days, so dont do day 1 and day 2 on back to back days, even though your are doing mostly different parts of your legs your still hitting your glutes and stabilizers with each workout.
For reps I like to do low rep high weight for 14 weeks, and switch off to reps of 8-10. I switch that bakc and forth twice, then have a period of 12-15 reps to work the smaller muscle fibers and give my body a rest from the hard taxes on it.
This workout can be more in depth and detail, and modified. I was just laying a foundation for you.
I would do a Day 1 legs with Squat as the core. A Day 2 with Deadlifts as the core. On each day you can do exercises that correspond to the core workout. Squat is quad dominant so do quad exercises such as lunges, leg extensions and modified squats. On day 2, so hamstring exercises such as GH raises (Glute Ham Raises), Good mornings, and modified deadlifts (RDL, SLDL). Also if you want to really strengthen your calves id throw calve raises in but they are DEF not more important then a core workout such as deadlifts.
Also day 1 and day 2 are just Leg days, so dont do day 1 and day 2 on back to back days, even though your are doing mostly different parts of your legs your still hitting your glutes and stabilizers with each workout.
For reps I like to do low rep high weight for 14 weeks, and switch off to reps of 8-10. I switch that bakc and forth twice, then have a period of 12-15 reps to work the smaller muscle fibers and give my body a rest from the hard taxes on it.
This workout can be more in depth and detail, and modified. I was just laying a foundation for you.
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