Leg workout

kyraschmidt

Anyone care to share their leg workout? I'm focusing on building muscle and I'm looking for a new one!

wellbert

barbell back squats, front squats, deadlifts, stiff legged dead lifts, calf raises, and power cleans.

RobynMWilson

I've found the best results with ChaLEAN Extreme. I've tried on my own and when I do it on my own my form suffers. Plus I lack the formula of putting them together in the right order to maximize my results. I've found it best to lift slow and heavy and I need programs that really focus on that for the legs. P90X was great but most of the legs were bodyweight exercises and I need more help that that lol.

Larisonlj

I've found the best results with ChaLEAN Extreme.

Loved ChaLean! And not only did I notice a difference in my legs my husband comments on it frequently as well.

Lady_Bane

Did legs today:

First station: Leg press: Carriage + 45lb plate warmup-20 reps, add 45 20 reps, add 45 20 reps, add 45 20 reps, add 45 15 reps, add 45 10 reps. Take all 45s off but 3 and 20 reps, remove 45 20 reps, remove 45 20 reps, remove last 45 and do carriage at 30 reps. 60 seconds break in between changes.

Second station: Barbell hip thruster: 45 lb barbell 20 reps, holding 3 seconds in the air, add 10 lbs for 20 reps, add 10 lbs for 20 reps, take all weight off do 20 reps

Third Station: Hanging Back Ext.- 10 reps no weight, 10 reps with 10 lb plate, 10 reps 25 lb plate, 10 reps 10lbs, 10 reps no weight....hold in upright position for 3 seconds.

Fourth Station: Deadlift- 10 reps 3 times at 150lbs

Fifth: Leg Ext- 10 reps 70lbs, 10 reps 50 lbs, 10 reps 30 lbs...repeat 3 times, holding 2 seconds in upright positions

Stair machine for 10 min at 70 spm.

Leadfoot_Lewis

One of the leg workouts I do:

Barbell Squats
Romanian Deadlifts w/step
Weighted Lunges
Barbell Glute Bridge
Barbell Calf Raises

kinsellae

Just ended a bulk and I'm pretty sure I built some muscle in my legs Anyway for legs I stick to the basic...bb squats, regular and stiff leg deadlifts, and calf raises....seems to be working for me.

maqsmj

i only squat every other day, and my legs is pretty sexy xD

HeidiMightyRawr

I just stick to the basic ones, squats (front & back) and deadlifts. Lunges are very good too though.

kyraschmidt

I've found the best results with ChaLEAN Extreme. I've tried on my own and when I do it on my own my form suffers. Plus I lack the formula of putting them together in the right order to maximize my results. I've found it best to lift slow and heavy and I need programs that really focus on that for the legs. P90X was great but most of the legs were bodyweight exercises and I need more help that that lol.

Sounds awesome! Where can I get it, is it a dvd?

sm1zzle

Squat
Leg Press
Leg Extension
Leg Curl
Inner/Outer Abductors
Calf Raises

jayche

Back Squat 3x3 @ ~90% of 1RM
Stiff Legged Deadlifts 5x10
Front Squat 5x10
Leg Curls 5x10
Calf Raises (alternate between seated and standing) 5x10

Crawl out of gym.

shar140

back squats (bodyweight for reps), deadlifts (about 80% bodyweight for reps), lunges (add either 2x25lb plates, or 1 45lb plate and switch sides), jump squats, burpees, wall balls, clean & press, kettlebell swings, wall sits (add weights), squat instead of sitting while I do rows (cuz who sits when they pull a heavy object in real life??), squat progressions (10 squats, 10 forward lunges, 10 split squats, 10 jump squats - I've added dumbbells for the first two).

Squats, deads, clean & presses I do 5 sets of 4-6 reps to almost failure (I don't have a spotter, but I push myself as much as I safely can) and add weight as I go. Plyo moves (jump squats, burpees, wall balls) I go for 15-20 reps (depending on the med ball size for wall balls, I can do more).

Mighty_Rabite

I've stuck primarily with the stations/machines at my gym as I rarely have the time to wait my turn in the squat rack, but I've generally done the following:

Leg Press (45 degree plate loaded): lately I start at a weight I can just finish 12 reps on, then de-load for four further sets of 12. [current start point @ 4.2x body weight].

Iso-lateral Leg Press (plate loaded): same as above, but only three additional sets. [current start point is 1.5x body weight per leg].

Calves via V-Squat (plate loaded): Calves I do four sets of 15 reps, starting kinda explosively but slowing and grinding out the last few reps [currently use anywhere from 2.6-3.3x body weight].

Hip Abduction/Adduction stations: I like to alternate these, four sets of 15. Whatever weight achieves a decent burn.

Leg Curls / Extensions: Four sets of 12, I've generally done two warmup sets and then two heavier sets.

It's a pretty workload intensive session, but I'm usually sore for a few days - I've gained enough bulk on my legs to acquire issues in finding well-fitting jeans, and quite a lot of strength!

If the squat rack is open though.. I love to throw in the deadlifts (I keep those to 3-4 sets of 5-8 reps) and squats (I'll usually go to 12, but the weight there will never be close to leg press since it's a much more involved and difficult move).

aalpass

Ladimang thats some workout! No wonder your legs are amazeballs!!!

Larisonlj

I've found the best results with ChaLEAN Extreme. I've tried on my own and when I do it on my own my form suffers. Plus I lack the formula of putting them together in the right order to maximize my results. I've found it best to lift slow and heavy and I need programs that really focus on that for the legs. P90X was great but most of the legs were bodyweight exercises and I need more help that that lol.

Sounds awesome! Where can I get it, is it a dvd?

Beachbody.com