Need a strength-building leg routine

B

Boomdoggin

0
I'm new to lifting, and I'm looking for a good strength-building leg routine. I've lifted weights before, but it was a long time ago--and I probably wasn't doing it the best way the last time--and I need to optimize my workout. I looked through this board a little, and couldn't find the answers to some of my questions, so if there's another thread that answers some of this, please point me in its direction :)

(It's important to keep in mind that I had surgery on one of my feet a few months ago, and though I've been doing a lot of cardio for a while now, I still need to take this slow...)

My goal in lifting is, for now, just to augment the strength in my legs. Eventually I'd like to seriously bulk up my muscle mass down there, but for now I'm just looking for strength. My leg strength right now is pitifully low, ranging from my dorsiflexors (which flare up when I run in the form of shin splints because they're vastly underworked) to my quads (which are middle-school girl weak right now) to, I'm sure, every other muscle I haven't tested out yet.

I'd like to try out squats, and I do exercises for my dorsiflexors already. I don't want to focus on either my calves or my hamstrings right now (my calves are probably strong enough as is, and I'm rigorously trying to increase flexibility in my hamstrings, which I find harder to do when lifting with my hamstrings.

I need to know some good lifts to focus on the above areas. And I need to know the optimal number of reps and sets to do for my lifts to optimize strength, and minimize bulking. And I need to know how many days I should leave between workouts.

Please help :) Thanks!
 
You should give this routine a try. It was designed by Bill Starr the legendary strength coach who has trained many athletes around the world.

Source: Elitefitness.com

Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Barbell Rows – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
Deadlifts – 4 sets of 5
Sit-ups – 3 sets

Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Barbell Rows – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each


Key Features:


* On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. I’ll explain how to choose the top weight in a second…

* On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench is done using the same scheme, working up to 2-3 sets of 5, but with about 70-80% of the weight flat bench, to accommodate the leverage difference of the incline.

* On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.

Advantages:

* Some research shows that full body workouts tend to stimulate more hormone production than isolation workouts.

* Focus on the big three can help with developing good exercise technique for the beginner, and the weekly goal setting from Friday to Monday helps keep you motivated.

* The program is relatively simple, and easy to follow. If you can figure out how to pick your weights, then this can be a very effective program. By starting out with less than max poundage, you can work on form, and build good habits as you increase the weight. You also choose weight week-to-week by feel, instead of calculating reps and sets way in advance.


Disadvantages:

* Not a lot of exercise variety.

* Some people find training the Big three more than once per week to be too taxing, but the total volume is actually not that high because there is not much focus on assistance exercises.

* This method is good for muscle growth and strength, but may not be as effective if you are trying to lose weight, or maintain a weight class.


Recommended for:

* Beginners that are still learning how to squat and bench effectively. If you are new to free weights or to lifting in general, this is a good way to spend a lot of time with real iron learning the basics, because you can start off slowly and train each core lift more frequently.

* Lifters trying to gain both size and strength, who want to add to their core of muscle mass. If you stick with this for more than 12 weeks, you will make muscle gains if you keep up with food and rest.
 
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Wow, squat 3 times a week? I heard of this program since a joined a few fitness forums but that's a no-no to me.

Here's a good strength program i seen lastnight.



Don't take everything has gossip thou but its a great start.

And of course Squats are King for the legs.
 
How many days are you lifting? Can you do legs twice a week? Does your gym have a squat rack or a power rack? Does your gym have a box that you can step up onto?
 
I'm only aiming at lifting with my legs once, maybe twice a week. I do cardio almost every day as is, and running's been giving me shin splints lately. Also, though I'd be open to trying Bill Starr's workout, I don't have any need of lifting with my arms right now. I'm trying to bring my legs back up to speed, then I'm going to start working my arms again. (also, I'm not really a beginner persay, at least when it comes to my arms. I may need a beginner's routine for my legs, but I have good form and a decent routine with my upper body already)

Evo, I could feasibly lift two days a week, but I want to start out at about once every 3-4 days, taking things slow as needed. My gym is pretty decked out with all sorts of brand new equipment (I think there's three machines designed for different styles of squatting), but I'll need to check on whether they have a squat rack or powr rack. And I'm sure I can find a box to step up onto around there somewhere :)
 
I would for the first three weeks work with higher reps with a lighter weight while focusing completely on form. Here's how I would structure your workout for legs-

I would pick one main movement:squat, front squat, or overhead squat. Pick a different one each workout, they will each have a carry over to the other lifts. A 3X10 would be good for this.

Now, pick one of these-Romanian deadlift, deadlift, or good morning. A 2X12 would be good for this.

Now pick a single leg movement-lunges, split squat, leg press with 1 leg, or lying hamstring curl with 1 leg, step ups with either dbs or a bb. A 3X6 would be good for this.

Alternate between the exercises each workout. It's a good way to add variety in your workouts. If you are unsure about any of the movements, google for a vid or pic and be sure and ask at the gym to have your form judged.
 
squatting 3x's per week is alot, thats why once you start to feel like your on the verge of overtraining you slash volume and "deload" for a couple of weeks.

I thought squatting 3x's per week was alot too, but once your body is conditioned it is much easier.

This is the only way your really gonna convince your body to put on muscle if your an advanced lifter.
 
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