View Full Version : Leg days

11-16-2007, 06:11 PM
I need some advice. I always feel like my leg workouts lack even though I'm feeling it the next day.

I do squats (bb or db whatever is available at the time)
Calve raises
(sometimes stiff legged deadlifts)

What else could I add? Am I missing an important group? It feels like I'm hitting every thing but am out of the gym really quickly.

11-16-2007, 06:14 PM
Do you do regular deadlifts as well (atleast on a seperate day?)

That should cover you for legs, try going heavier with more rest between sets or mix in some plyos (box jumps or something)

11-16-2007, 07:22 PM
And don't forget standard leg curls. It's important to work antagonistic muscle groups.

As Clint said, try plyometrics. I'm a huge believer in this. It'll build strength, explosiveness (power), and will improve cardio. It's also a great way to break past the plateau of a stagnant routine.

11-16-2007, 07:23 PM
Maybe use the quad or hamstring machines a little. Or hack squats.

11-16-2007, 07:33 PM
Leg press is pretty good too

11-16-2007, 07:54 PM
I would like to do regular deadlifts but there's not many straight bars in the gym I go to, and I'm not a fan of dumbell deadlifts. The stiff legged deadlifts I do with dumbells and that feels great for my hamstrings.

Maybe what I'm getting at is how many excersizes should I be doing for legs? 3 and I'm out doesn't seem like much but I definatly do feel it and I work up a good sweat doing it.

11-16-2007, 08:29 PM
Seems like you got some pretty good replies already. I'm just wondering, how many reps/sets are you doing?

11-17-2007, 12:18 AM
Seems like you got some pretty good replies already. I'm just wondering, how many reps/sets are you doing?

4 sets of each. Reps depends on the weight. If I'm going heavy it'd be around 8-10. I try to do a lot but sometimes I'll cap out at like 12. I just wonder if I'm hitting everything with 3 excersizes even though I'm feeling it.

11-17-2007, 11:01 PM
I would maybe do hack squats for your inner/lower quads. If you're doing calve raiises, you've got them covered. Really squats can cover almost everything if you do them with proper form. You should always do a bit of direct hamstring work though. What you're doing sounds good. Eventually you'll hit a plateau and then you should think about doing more high volume for awhile, but right now it sounds like you're building fast twitch muscle fibers pretty well with high intensity/low volume.

11-18-2007, 07:51 AM
dont stray away from proper form ... you can lift heavy but form will determine how quickly you see gains

11-19-2007, 06:06 PM
Thanks guys!

11-21-2007, 12:56 PM
I do the following on leg days:

BB Squats 4 sets (10/8/8/6)
Adductors/Abductors (10/8/8/6)
Knee extensions (Same)
Hamstring Curls (Same)
Calf Raises (4 sets 15-20)
Stationary Lunges (4 sets 10-15)
Deep Knee Squats (No weight 4 sets 10-15)

12-30-2007, 07:10 AM
so you all have only 1 leg day ? or sometimes have more than one day for legs?