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Thread: Your past leg workout

  1. #1

    Default Your past leg workout

    What was your last leg workout that made your legs grow and left them sore for a whole week post them up!

  2. #2

    Default

    Leg Extentions-
    2 warm up sets
    1 working set to failure

    Back Squats-
    2 warm up sets
    1 working set to failure

    Front Squats-
    1 working set to failure

    Seated Hamstring curls-
    1 warm up set
    1 working set to failure

    Stiff Deadlifts-
    1 working set to failure

    Glute Ham raises-
    1 working set to failure

    Note- The warmup set should be around 50-75% of your training max (not weight).
    Being a champion in any field means pushing the boundaries of society

  3. #3

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    leg extesions superset with leg curls 4 sets of 25. leg press superset with walking lunges, sissy squats superset with dumbell stillf legged deads, and box jumps
    instagram: lightsout50

  4. #4
    Spotter
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    6 sets squats ATG pyramid up with a drop set back to 1 plate - 6-10 reps

    4 sets leg extensions 6-10 reps

    4 sets SLDL 6-8 reps

    4 sets lying hamstring curl 6-10 reps

  5. #5
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    Last leg workout went

    back squats
    6 x 10

    sldl
    3 x 10

    leg press
    3 x 15

    ham curl
    3 x 12

    calves
    2 x 20

  6. #6
    corland45
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    Last thurday trained thighs -

    Hack squats - 2 warm ups, 1 work set - 12 reps
    Front Squats - 1 warm up, 1 work set- 9reps, 130kg
    abductors - 1 work set - -8-10 reps, 150kg
    lying leg curl - 1 warm up, 1 work set - 12 reps


    Did the job

  7. #7
    Barbarian BobbyT's Avatar
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    Last leg workout was

    4 times around basketball court doing lunges ( no weight )

    Squat , 3 sets deep

    Legpress , 3 sets with drop set from 7 plates to 4 plates to 2 plates

    Ham string curl 3 sets

    Stiff legged deadlift with db's 3 sets

    Quad extension burnout with 3 second hold

  8. #8
    Bro Scientist HangingLegRaise's Avatar
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    I hit legs yesterday, so the pain is fresh.

    Leg extensions 1 warm up set, pyramided up 3 x 12, 10 and 8 (failure) with 4 partial reps at the very bottom.

    Back squats 1 warm up set, pyramided up 3 x 8, 8 and then 7 (virtual failure) four-part drop set (255x7, 205x7, 145x10, 95x12).

    Front squats w/ wide stance, toes pointed out, pyramided up 3 x 12, 12, 10 (failure; i actually had to drop the bar at the bottom I was so weak).

    Lying leg curls/exaggerated walking lunges super set, pyramided up 3 x 12 & 24 strides, 12 & 24 strides, 10 (failure) & and 24 strides.

    Leg press w/ wide stance, extremely deep, 3 x 20, 20, 20.


    If you're ever looking for anything new to really hit your hamstrings hard, try the lying leg curl (or seated leg curl) supersetted with exaggerated walking lunges. When you lunge down all the way and really stretch the already exhausted hamstrings it puts a lot of stress on them.
    Quote Originally Posted by Nik133 View Post

    This is bodyBUILDING, not getting a bag of shit into condition building.

  9. #9

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    6 sets squats 6 sets lying leg curls every 3 days

  10. #10
    Beach Body SIMOuNshaMOON's Avatar
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    Default

    cool thread, i train legs mondays so i'm lookin forward to training now after reading all the posts

  11. #11
    Juggernaut ZyklonB's Avatar
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    BB Squats:
    Warmup: 2x15(135,185),
    1x10(225),
    5x5(280), Dropset: 1x13(185)

    Leg Press: 5x5(510)

    SLDL: 1x15(135),2x10,8(185)

    Standing Calf Raises: 30,30,25(180)

    Seated Calf Raises: 26,20,18(50)

  12. #12

    Default

    Has anyone ever used jump bands on the leg press to increase the tension at the top part of the lift? If not give it a try.

  13. #13
    Behemoth Miami Muscle's Avatar
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    4 sets of Leg Extensions 10-12 reps last 2 sets to failure
    4 Sets Barbell Squats 10-12 Reps last 2 sets to failure
    4 Sets Wide Stance Leg Presses with Knees coming way outside of the body Superset with Wide Stance Sissy Squats or Hack Squats last 2 sets to failure
    4 Sets seated leg curls last 2 sets to failure
    4 Sets lying leg curls last 2 sets to failure

    This is the leg routine Fakhri had me on and it made a huge difference

  14. #14
    Forum Leader: 18 and Over bigmikecox's Avatar
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    Leg Ext: 2 drop sets 20 reps
    Leg Press: 4 sets sets to failure 45 seconds between sets
    Smith Squats: 3 sets 15 reps 1 minute between sets

    Leg curls 7 sets to failure
    SMOKE WEED EVERYDAY
    2016 NBA Champs...Cleveland Cavs

  15. #15
    Freak of Nature David Lees's Avatar
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    I train quads/calves on tuesday and hams/calves on thursday... went like this...

    Quads/Calves

    Body Masters Plate Loaded Leg Press (feet 3 inches apart, toes out)
    1pps x 20
    2pps x 20
    3pps x 15
    4pps x 15
    5pps x 15

    Hack Sled (feet together, toes out)
    1pps x 10
    2pps x 10
    3pps x 8
    4pps x 8

    Quad Extension
    150 x 15
    200 x 15
    220 x 12 drop st to 120 x 12

    Calf Sled
    280 x 15 warm up
    280 x 15 warm up
    360 x 8
    450 x 8
    450 x 6

    Standing Calf Raise Pin loaded machine
    Stack 150 x 8
    150 x 8
    150 x 8

    Seated Calf Raise Plate Loaded
    135 x 10
    180 x 8
    225 x 6

    Hams/Calves

    Prone Leg Curl
    90 x 20
    110 x 15
    130 x 12
    150 x 8
    170 x 5

    SLDL
    135 x 10
    185 x 10
    205 x 10
    225 x 10

    Seated Ham Curl
    90 x 15
    110 x 12
    130 x 10
    150 x 8

    Kettlebell Lunges performed on elevated platform (inspired by Hidetada's recent leg training video that was posted in No Bull)
    20 x 10
    20 x 10
    20 x 10 sets are for each leg

    Cybex Calf Sled
    1pps x 25
    2pps x 25
    3pps x 20
    3pps x 15
    3pps x 10

    Seated Calf Raise
    90 x 15
    90 x 15
    90 x 15

    Leg Press Calf Extensions
    Empty x 20
    1pps x 20
    2pps x 20

    BW Calf Raises on Elevated platform
    x 25
    x 25
    x 25

  16. #16
    Beach Body SIMOuNshaMOON's Avatar
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    i trained quads and calves today (hams on a different day along with calves again)

    Quads- leg extensions 2 warm up sets, barbell squat 4 sets, hack squats 4 sets, walking dumbell lunges 3 sets, leg press 7 sets (fst-7)

    Calves- seated calf raises supersetted with standing floor calf raises 10 sets

  17. #17

    Default

    PUMP UP THE VOLUME!!

    Standing Calf Raises 4 sets

    Seated Calf Raises 4 sets

    Calf Leg press 2 sets

    Leg Press 7 sets

    Hack Squats 3 sets

    Squats 3 sets

    Seated Leg Curls 4 Sets

    Leg Extensions 5 Sets

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