Leg workout

kyraschmidt
kyraschmidt Posts: 46
in Fitness and Exercise
Anyone care to share their leg workout? I'm focusing on building muscle and I'm looking for a new one!

Replies

  • wellbert
    wellbert Posts: 3,924 Member
    barbell back squats, front squats, deadlifts, stiff legged dead lifts, calf raises, and power cleans.
  • RobynMWilson
    RobynMWilson Posts: 1,540 Member
    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
    Larisonlj Posts: 426 Member
    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
    Lady_Bane Posts: 720 Member
    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
    Leadfoot_Lewis Posts: 1,623 Member
    One of the leg workouts I do:

    Barbell Squats
    Romanian Deadlifts w/step
    Weighted Lunges
    Barbell Glute Bridge
    Barbell Calf Raises
  • kinsellae
    kinsellae Posts: 167 Member
    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
    maqsmj Posts: 697
    i only squat every other day, and my legs is pretty sexy xD
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    I just stick to the basic ones, squats (front & back) and deadlifts. Lunges are very good too though.
  • kyraschmidt
    kyraschmidt Posts: 46
    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
    sm1zzle Posts: 920 Member
    Squat
    Leg Press
    Leg Extension
    Leg Curl
    Inner/Outer Abductors
    Calf Raises
  • jayche
    jayche Posts: 1,128 Member
    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
    shar140 Posts: 1,158 Member
    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
    Mighty_Rabite Posts: 581 Member
    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
    aalpass Posts: 124 Member
    Ladimang thats some workout! No wonder your legs are amazeballs!!!
  • Larisonlj
    Larisonlj Posts: 426 Member
    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

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