Decent Leg Workout

[midgetcop]

I need some advice here....I've been quite neglectful in the leg department, and I was wondering if I could get any suggestions for a good leg routine. Right now I'm trying to add a couple of exercises after my cardio, but I don't think that I'm really doing enough. The problem is that I don't really have enough time!

So I guess what I'm looking for is something effective yet time efficient (ack! aren't we all?).

[sillyme]

Well I'm just a newbie - so my "advice" may not be a great as some of the old pros around here. But here is what I like to do for legs.

Leg Press
warm up set w/light weights
2 sets per individual leg (12 reps each set)
4 sets for both legs (12 reps each set, keep increasing weight til I can't reach 12)
Do a few sets for calves too (individual legs)

Hack Squats
2 sets 12/10/8 - when I hit 12/12/12 I boost weight. I "hold" the squat for a second before pushing backup

I'm not doing squats yet cause I'm a bit worried about injuring my back

Lunges (no weights - I put my hands behind my head and do 15 one way,then 15 back until my legs are on fire, I'm breathless and just can't go anymore)

Leg Extensions
3 sets 12/10/8 - when I reach 12/12/12 I up weight

Oh - I forgot to add that I do leg curls - per leg extensions above

Leg Presses, Leg abuduction inner, leg abduction outer
Same as leg extensions

that escalator like thing in the aerobics area - do that with my butt sticking out to get a better workout on bottom/hip area

stretch my legs for 20 minutes

Well that's it. Probably not too scientific, but heck I noticed that my legs are stronger than lots of the guys at the gym

[atherjen]

sillyme that was great advice! and hey what works for one, may not for others!

as for my leg workouts. barbell squats are defintly a staple. do them every leg workout. usually followed by leg press or lunges. then leg extensions and 2 different calf exercises. I split my leg workouts right now. quads/calves one day and then hams/calves a few days later, BUT I am working primarly on building strength and not hypertrophy. Stiff legged deadlifts are by far the best movement for your hamstrings and should not be neglected at all. Ill also do lying leg curls and sometimes superset them with seated leg curls or just alone.
so basically ONE leg workout would look like this or similar
-squats 4 sets (for hypertrophy stick to 8-12 rep range)
-leg press (vary the stance) 3-4 sets.... will sub. for lunges as well
-SL deads- 4 sets
-leg extensions- 3 sets
-leg curls (lying or seated) -3 sets
-calf raise of some sort-3-4sets

I also might add that you shouldnt be doing cardio before OR after leg workouts. Before and your going to loose potential energy output that you could have in your leg workout and they'd become more tired quicker. and if you can do cardio after a leg workout...... then you havent pushed yourself enough. legs should be wobbling and you should be walking like a penguin!

[midgetcop]

Thanks for the help guys. Legs have never been my favorite area...probably because the first few workouts leave me practically immobile.

[MAURER]

Originally Posted by atherjen

sillyme that was great advice! and hey what works for one, may not for others!

as for my leg workouts. barbell squats are defintly a staple. do them every leg workout. usually followed by leg press or lunges. then leg extensions and 2 different calf exercises. I split my leg workouts right now. quads/calves one day and then hams/calves a few days later, BUT I am working primarly on building strength and not hypertrophy. Stiff legged deadlifts are by far the best movement for your hamstrings and should not be neglected at all. Ill also do lying leg curls and sometimes superset them with seated leg curls or just alone.
so basically ONE leg workout would look like this or similar
-squats 4 sets (for hypertrophy stick to 8-12 rep range)
-leg press (vary the stance) 3-4 sets.... will sub. for lunges as well
-SL deads- 4 sets
-leg extensions- 3 sets
-leg curls (lying or seated) -3 sets
-calf raise of some sort-3-4sets

I also might add that you shouldnt be doing cardio before OR after leg workouts. Before and your going to loose potential energy output that you could have in your leg workout and they'd become more tired quicker. and if you can do cardio after a leg workout...... then you havent pushed yourself enough. legs should be wobbling and you should be walking like a penguin!

great post... i think all of those excersizes would be great for a leg routine. only thing i like is two calf excersizes (standing and seated) and no leg extension since i think the squats and lunges/leg press give the quads a great workout already and hurt many people's knees. and only 2 sets on the leg curls. hey... thats just me personally, try them both.

[atherjen]

Originally Posted by MAURER

great post... i think all of those excersizes would be great for a leg routine. only thing i like is two calf excersizes (standing and seated) and no leg extension since i think the squats and lunges/leg press give the quads a great workout already and hurt many people's knees. and only 2 sets on the leg curls. hey... thats just me personally, try them both.

I agree. I do 2 exercises for calves, but I also split my leg workouts. one day quads/calves and then a few days later hams/calves. more intense workouts. Leg extensions dont bother me at all, but I do know that it does for alot of ppl. If so it would be alright to leave those out and add in those lunges for sure.