Leg Day Suggestions

CFaulkner97
CFaulkner97 Posts: 65 Member
in Fitness and Exercise
My current routine: I switch high reps & low reps each month
Squats: 4x7 or 4x12
Leg Press: 4x7 or 4x7
Leg Curl & Leg Extension: 4x8 or 4x12
Standing and Sitting Calf Raise: 4x8 or 4x15
I want to add in front squats as well as Romanian deadlifts but would like suggestions on if my routine is sufficient.

Replies

  • Carlos_421
    Carlos_421 Posts: 5,132 Member
    Romanian deadlifts are far superior to leg curls. I vote for adding them in (and do them before the leg curls).
  • CFaulkner97
    CFaulkner97 Posts: 65 Member
    Should I do front squats instead of leg extensions? I've researched extensions are bad for your joints. At the same time I don't want to over exert
  • Katahna
    Katahna Posts: 326 Member
    edited February 2016
    Add some lunges in there if you can, they suck but are really rewarding.

    With the reps/sets, personally I go for:
    Lunges 3x15
    Squats 3x15
    Leg Press 4x20
    leg curl/extension 3x15
    deadlifts 3x8 (heavy)
    calf raises 3x15

    I found doing that gave me a lot more definition and feel-goodness over doing heavier weights at lower reps, but that's just me! although I like keeping deadlifts short and heavy.

    Half the time I actually forget to do my calf raises lol.
  • JohnStJerneJ
    JohnStJerneJ Posts: 12 Member
    I suggest dropping Leg extensions and leg curls they're both terrible exercises for you they can damage your knees. Add forward and backwards dumbbell lunges instead, much better exercises.
  • advntrskr68
    advntrskr68 Posts: 3 Member
    edited February 2016
    I split my leg days between quads/calves and glutes/hams
    Quad days I do:
    Leg Ext
    Squat on Smith (safety for lower disc problem)
    Leg Press (neutral)
    Narrow Stance Box squats
    Static BB lunges
    Leg Press - Calves

    This is done using reverse pyramid format 6-8-10-12-15

    Hope that helps.
  • CFaulkner97
    CFaulkner97 Posts: 65 Member
    edited February 2016
    JohnStJerneJ wrote: »
    I suggest dropping Leg extensions and leg curls they're both terrible exercises for you they can damage your knees. Add forward and backwards dumbbell lunges instead, much better exercises.

    Is there difference between dumbells and barbells? I'd prefer barbell so grip strength doesn't become a factor
  • CFaulkner97
    CFaulkner97 Posts: 65 Member
    Katahna wrote: »
    Add some lunges in there if you can, they suck but are really rewarding.

    With the reps/sets, personally I go for:
    Lunges 3x15
    Squats 3x15
    Leg Press 4x20
    leg curl/extension 3x15
    deadlifts 3x8 (heavy)
    calf raises 3x15

    I found doing that gave me a lot more definition and feel-goodness over doing heavier weights at lower reps, but that's just me! although I like keeping deadlifts short and heavy.

    Half the time I actually forget to do my calf raises lol.

    I prefer deadlifting on back day but good suggestion!!
  • JohnStJerneJ
    JohnStJerneJ Posts: 12 Member
    CFaulkner97 wrote: »
    JohnStJerneJ wrote: »
    I suggest dropping Leg extensions and leg curls they're both terrible exercises for you they can damage your knees. Add forward and backwards dumbbell lunges instead, much better exercises.

    Is their difference between dumbells and barbells? I'd prefer barbell so grip strength doesn't become a factor

    difference is a safety issue. with a barbell if you lose the weight you can hurt yourself much like losing the weight on a squat. whereas using dumbbells if you lose the weight you can drop it with no fear of crushing yourself. If you feel good using a barbell just make sure its a weight you can handle well.

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