leg work out

universal11 · 16-02-2006, 12:38 PM

starting with 4 sets of squats first set reps 10,
second set 8 reps, third set 6 reps, fourth set 6 reps, adding weight between each set,
next leg press 4 sets just like squats
leg extentions 4 sets first set 10 reps, second set 12 reps, third set 12 reps, fouth set to failure
hamstrings: 6 sets of reverse leg extentions,10 reps
that seems to work for me.

Nidge · 25-02-2006, 12:18 PM

Quote:

Originally Posted by universal11

starting with 4 sets of squats first set reps 10,
second set 8 reps, third set 6 reps, fourth set 6 reps, adding weight between each set,
next leg press 4 sets just like squats
leg extentions 4 sets first set 10 reps, second set 12 reps, third set 12 reps, fouth set to failure
hamstrings: 6 sets of reverse leg extentions,10 reps
that seems to work for me.

I've had to ease off the legs my clothes don't fit me anymore.

Darren · 25-02-2006, 12:50 PM

my jeans are getting tight on the glutes...this must be from doin the leg press

crazycal1 · 25-02-2006, 12:55 PM

20 rep deads/squats done rest pause style

tahir · 25-02-2006, 02:53 PM

Quote:

Originally Posted by universal11

starting with 4 sets of squats first set reps 10,
second set 8 reps, third set 6 reps, fourth set 6 reps, adding weight between each set,
next leg press 4 sets just like squats
leg extentions 4 sets first set 10 reps, second set 12 reps, third set 12 reps, fouth set to failure
hamstrings: 6 sets of reverse leg extentions,10 reps
that seems to work for me.

i was doing somthin exactly like this a while bk, worked good for me as well, 8)

i have started sticking to 6-8 reps on most of my sets now,

totti · 25-02-2006, 10:06 PM

I like to pyramid the weight down. For example, squats 4 sets

set 1 - 12 reps

set2 - 10 reps

set 3 - 9 reps
set 4 - 8 reps

Weight goes down slightly in each set if I fail to hit the reps in each set.

Nidge · 26-02-2006, 12:26 PM

Quote:

Originally Posted by Darren

my jeans are getting tight on the glutes...this must be from doin the leg press

I have to buy a 38-40 waist just to get my legs into them, I'm a 34 waist normally.

reef · 02-03-2006, 08:44 PM

I also use a similar routine for legs, but I split each musclegroup on different days (as with upper body) as I find after doing quads Im too knackered to do hamstrings!

I pyramid up in weight and down in reps.

Quads:

Squat - 4 sets - 12/10/8/8
Leg Press - 4 sets - 12/10/8/8
Leg Extensions - 4 sets - 12/10/8/8

Hamstrings:

SLDL - 4 sets - 12/10/8/8
Hamstring Curls - 4 sets 12/10/8/8

Calfs:

Seated Calf Raises - 4 Sets - 12/10/8/8
Standing Calf Raises - 4 Sets - 12/10/8/8

Dilen147 · 03-03-2006, 02:08 PM

more reps for calves heaviest set should be about 15 reps still working in 15-20 rep range

16-02-2006, 12:38 PM	#1 (permalink)
universal11 Under Construction Join Date: Jan 2006 Posts: 23 Rep Power:	leg work out starting with 4 sets of squats first set reps 10, second set 8 reps, third set 6 reps, fourth set 6 reps, adding weight between each set, next leg press 4 sets just like squats leg extentions 4 sets first set 10 reps, second set 12 reps, third set 12 reps, fouth set to failure hamstrings: 6 sets of reverse leg extentions,10 reps that seems to work for me.

25-02-2006, 12:55 PM	#4 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,866 Rep Power:	20 rep deads/squats done rest pause style ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

25-02-2006, 10:06 PM	#6 (permalink)
totti Making Progress Join Date: Oct 2005 Location: London Posts: 286 Rep Power:	I like to pyramid the weight down. For example, squats 4 sets set 1 - 12 reps set2 - 10 reps set 3 - 9 reps set 4 - 8 reps Weight goes down slightly in each set if I fail to hit the reps in each set. ______________________ Eat big, train big, then watch hardcore porn :mrgreen:

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25-02-2006, 12:50 PM	#3 (permalink)
Darren Making Progress Join Date: Jan 2006 Location: Crosby, Liverpool Posts: 225 Rep Power:	my jeans are getting tight on the glutes...this must be from doin the leg press

02-03-2006, 08:44 PM	#8 (permalink)
reef Under Construction Join Date: Jul 2005 Location: Yorkshire Posts: 95 Rep Power:	I also use a similar routine for legs, but I split each musclegroup on different days (as with upper body) as I find after doing quads Im too knackered to do hamstrings! I pyramid up in weight and down in reps. Quads: Squat - 4 sets - 12/10/8/8 Leg Press - 4 sets - 12/10/8/8 Leg Extensions - 4 sets - 12/10/8/8 Hamstrings: SLDL - 4 sets - 12/10/8/8 Hamstring Curls - 4 sets 12/10/8/8 Calfs: Seated Calf Raises - 4 Sets - 12/10/8/8 Standing Calf Raises - 4 Sets - 12/10/8/8

03-03-2006, 02:08 PM	#9 (permalink)
Dilen147 Under Construction Join Date: Jan 2006 Posts: 6 Rep Power:	more reps for calves heaviest set should be about 15 reps still working in 15-20 rep range