What do you all do for leg days??

[Beez]

Hi all. 

I'm curious to know what you all do for leg training as its my favorite body part train. I currently do

squats at 140kg for 5reps (trying to get it up to 10reps before next weight increase), fronts at 100kg for 6reps ( aiming for 10 reps ), barbell lunged at 50kg for 10 reps each leg, stiff leg deads at 80kg, good mornings at 35kg, calf raises in a smith machine at 100kg for 15reps. I do 3-4sets of each depending how the body is holding up. 

any input would be great. Cheers

[shane]

Lunges 3x20 legextensions/legcurls suoerset 3x12 legpress/seated legcurl supersetted 3x12 squats 4x12 standing calves 3x12

[soundsgood]

Squats work up to 2 heavy doubles, 3 heavy singles then a widow maker set of 15-20 

Home

[Dingle]

Probably a bit different being a powerlifter but..

Squat workouts which are Monday and Friday usually consist of:

Reps - Sets - % of 1rm

5 - 1 - 50%

4 - 1 - 60%

3 - 1 - 70%

2 or 3 - 4 or 5 - 80%

Hit some bench in here usually same ish structure.

5 - 1 - 50%

5 - 1 - 60%

5 - 5 - 70% 

Then maybe some good mornings or leg press.

[M.T]

Squats. End.

[FellowshipOfTheRon]

currently every day is pretyt much leg day lol. squats and some accessory work on mondays/fridays, deadlifts on wednesdays along with some posterior accessory work..

[Skeletor]

Back squat. Front squat. Pause squat . Glute ham raise . stiff legged deads. Not on same day. Soon to star getting into some boxes to

[Gym rat]

One week for quads squats,leg press,walking lunges, leg extensions

week two squats,leg press, Bulgaria squats,leg extensions 

the rep range can vary from each week by doing 10to 12 reps one and. Ten to 15 reps plus it is a good way by not putting extra strees on my joints during offseason .

for hamstrings one week stiff legged deadlifts, seated leg curls 

week two good mornings and lyining hamstring curls 

[9762291220]

10-12 reps vs 10-15 reps isnt variation lol. Its same thing.

[Rebel101]

Ha ha, I pray for survival!

[Realtalk]

So after Comp I'll probably alternate my working sets in 3, 5 and 8 rep range and some weeks not squat. Be joining new gym which have diff kinds of bars, box squats and chains I gonna buy for my gym for me to use. Everuthing I done so far been really basic next year I wanna try all that shit out and make use of it. Craig and the guys at eastside in chch not sure if he still there but back when I went down there a couple times they all use that stuff and it builds strong ppl. Will be fun as too.

otherwise Latley just been squat all I done for ages, little bit leg press and light hamstring curl and leg ext only to pump the blood round.

legs aren't a complicated bodypart to train, infact no body part is. It's all just putting the muscles under load and resiatance at different stages of the movement which is determined by which exercise you're doing and what angle your body is at. If all u did was squat and all ur identical twin did was leg press... You would have same legs. There is no secret.

ppl who squat deep, hard and heavy have good legs because u can't cheat on a squat just like a bench press and a deadlift. Apart from bouncing on bench and hitching on deadlift. They are honest movements. On almost every other leg exercise ppl have the ability to cheat that's why ppl think squats are superior in building legs. It's not though, it's just the way you're training. Leg press ppl push on their knees with there hands... What the F the point of that... Oh bro u spotting urself lol. Or squat give u big thick torso... Lol ever had a heacy leg press and done it properly and deep and felt how much pressure your core is under. 

[Leeroid]

Back squat

Warm up to top set of 3-12 rep max depending on day

Stiff legged deadlifts

4 sets of 12

Front squats

4 sets of 12

Leg curls

4 sets of 15

Leg extensions

4 sets of 15

Bodyweight lunges 4 sets to failure and beyond

Die

[Realtalk]

Back squat

Warm up to top set of 3-12 rep max depending on day

Stiff legged deadlifts

4 sets of 12

Front squats

4 sets of 12

Leg curls

4 sets of 15

Leg extensions

4 sets of 15

Bodyweight lunges 4 sets to failure and beyond

Die

How many sets u take u get up to Max working set? Like if u going for 10 reps at lets just say 220kg... What would u do for your sets working up to it? Like 10x160, 10x180, 10x200 then final big work set? Or u do warm up to 220kg then smash the 1 set of 10 reps age be done?

and how u choose if it's a 10 rep week or a 5 rep week? Is this a program u follow?

i dnt know shit bout strength programming, gonna learn after this comp of mine.

 

[Realtalk]

And all these diff programmes/templates ppl follow off Internet.... Who made them like how they decide what week is what % of max and what week is 8 rep week and 4 rep week etc. Trial and error or research?

 

[Leeroid]

Na I just do what I feel like on the day lol.

I just slap on a 20 on each side until I reach my working set so if my top set is 240kg then I'll go 60x8 100x5 140x5 180x3 220x2 then 240 for as many reps as possible which is 6 most I've gotten. I don't tire myself warming up cos I wanna be fresh and strong for my top set cos that's where the money is.

[Leeroid]

Lots of different approaches to strength programming. Some like to train submaximally and do lots of volume/frequency with programs like Sheiko whereas some programs like Westside like to max every week on variations of the comp lifts and typically less volume/frequency.

Generally speaking though most strength trainers seem to follow a similar sort of guide. There's the hypertrophy/volume phase where you've just finished your comp year and so you wanna put on size and muscle to help you get stronger plus iron out technicalities by working with lighter weights. Then as you get closer to comp time you start going heavier to prime your CNS for heavy weights.

It's not rocket science bro lots of people like to overcomplicate the stuff and usually they the weak skinny ones. The Lilliebridges book on programming is like 30 pages and half of it's useless gunk like what songs they like to listen to when training lol and they still the strongest guys in the world.

[GyzzBrah]

I don't know if realtalk is being srs or no.

Squats - whatever the program prescribes sets / reps / % etc

Back off squats 5 x 3 just getting more volume out.

Deadlift - whatever the program says (the joys of xel spreadsheets)

Leg curl - 4 - 5 sets, 6 reps

Hyperextensions w / dumbells 3 x 4 (don't wanna go to many reps otherwise awful pump.

[Flamer]

What I used to do, past tense as I've decided to hugely back off legs and focus on finding some real lats and shoulders to present a more balanced physique.

Squats (to parallel)

Weighted walking lunges

Lying legs Curls - always 21s s/s with leg extensions (single legs followed by both legs)

Stiff Leg Dead lifts

Cable Abductors.

 

 

[Gym rat]

For calfs I do standing calf raise and calf press each week I alternate by doing standing calf raise and calf press etc.

[Realtalk]

I don't know if realtalk is being srs or no.

Squats - whatever the program prescribes sets / reps / % etc

Back off squats 5 x 3 just getting more volume out.

Deadlift - whatever the program says (the joys of xel spreadsheets)

Leg curl - 4 - 5 sets, 6 reps

Hyperextensions w / dumbells 3 x 4 (don't wanna go to many reps otherwise awful pump.

of course I am being serious. I Know a lot of shit but I am new to powerlifting and strength training and if I don't know something I not afraid to say that.

i didn't think the questions were that stupid bro...

 

[GyzzBrah]

Nah it's just that I thought you have been doing powerlifting for years lol.

[Realtalk]

Nah it's just that I thought you have been doing powerlifting for years lol.

Just been training consistently for years bro, wouldn't call myself a powerlifter really.

 

[soundsgood]

Not a powerlifter ----->  Posts one of the top 5 powerlifting raw totals in the country lol

[Realtalk]

Not a powerlifter ----->  Posts one of the top 5 powerlifting raw totals in the country lol

nah but that's just from training bro. In no freak or anything like Brett or Brent Gibbs whatever his name is and dan H... They are freaks I just been training long time. That totals all good yeah but not amazing if Wanna get big improvements from that will have to train like powerlifter. If more ppl conpeted then more totals like that would be posted even bigger ones.

thats why I like ur federation and when talk to u how u want to grow the sport... Imagine all the guys in gyms and Bodybuilders who train hard some of those guys are really strong just like u when u first did ur novice Comp.. and they all hate on u cause u prob u officially beat their records lol. Like some of these guys like garth vdm or steve and kagan o... I know it would prob be impossible to do but imagine getting a Comp full of 20 of those kinda guys from the lifting scene in nz. Wouldn't that be an epic comp? would actually pay more to compete and even watch.

[Riccardo]

A brief outline of the periodization I follow.

 

Week 1: 3x10-12reps

week 2: 2x6reps 1x10reps

week 3: 3x6-8repd

Week 4: 4x3reps

week 5: deload

assistance work:

single leg leg press 6-20 reps

extensions 15-whatever(pump set)

Standing/lying hamstring curls 3-12 reps