Leg Day!

  • Medjai

    Posts: 2671

    Nov 20, 2012 8:41 PM GMT
    Alright, so today is leg day. I never do legs, as I cycle and run a lot. However, I've noticed my bum is shrinking...

    What can I do for this muscle group, besides squats and dead lifts? I'm not familiar with this area, and don't like isolation movements. If anyone has any suggestions or guidance to give me...
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    Nov 20, 2012 8:55 PM GMT
    Yeah, I hate them too. Twice a week.

    Just finished the squats and typing this between sets of lunges.

    After deadlifts (friday) it's alternating front squats and good-mornings. But I can't really go ATG because of bad knees.

    The routine I was following also calls for overhead squats, which are deadly.(Alternating with calf-raises which are like, trival for a biker.) I never could figure out what the hell those were supposed to be for. Then this summer I discovered that's exactly the move that you have to do all day to sand off all the bottom paint from a boat. So don't neglect those if you ever want a job in a boat yard.

    I had some good results with back raises too, last winter. Guess I'd better start working those back in to the mix somewhere.
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    Nov 21, 2012 5:20 AM GMT
    OK, I know someone with chicken legs shouldn't be responding here, but it happened to pop up when I was in the middle of it. And a bit manic.

    Here's the other problem: Legs day always makes me incredibly horny. Now I'm rattling around the house with no outlet. Is it just me, or does this happen to other guys?
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    Nov 21, 2012 6:42 AM GMT
    Stair climber helps also.
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    Nov 21, 2012 6:49 AM GMT
    Two words: Squats & Lunges. No excuses, just do it!
  • kew1

    Posts: 1595

    Nov 21, 2012 3:07 PM GMT
    mindgarden saidOK, I know someone with chicken legs shouldn't be responding here, but it happened to pop up when I was in the middle of it. And a bit manic.

    Here's the other problem: Legs day always makes me incredibly horny. Now I'm rattling around the house with no outlet. Is it just me, or does this happen to other guys?



    Not just you icon_redface.gif
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    Nov 21, 2012 3:23 PM GMT
    I know you don't like squats and deadlifts, but...

    Deadlifts kick my ass, and I love it. Seen some gains as a result of doing these. I also like leg presses and good mornings. Honestly though, I'll do anything to avoid doing lunges. I fucking hate lunges.
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    Nov 21, 2012 3:28 PM GMT
    Today was my leg day, too

    Squats were a big part. Leg press machine. Walking Lunges. Calf Raises. There are lots of leg exercises to choose from.
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    Nov 21, 2012 3:31 PM GMT
    For what it's worth:

    I do deadlifts on pull day.

    Leg day is squats, then leg extensions, leg curls, calf raises and glute kickbacks. I'm somewhat limited by the equipment I have at home but this seems to cover the waterfront.

    After 6 months of this I finally don't have chicken legs, and my ass may never be big but at least it's getting perky and firm. icon_razz.gif
  • Pontifex

    Posts: 1882

    Nov 22, 2012 4:14 PM GMT
    You might not like them, but everyone I know with bigger legs does squats. The heavier and lower the better. Getting lower will move the focus to your glutes. I don't have amazing legs butt they are better than they used to be and my primary leg exercise is squats.

    I think the next best alternative is one leg leg press. I always feel those in my glutes the next day.
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    Nov 26, 2012 11:19 PM GMT
    Medjai saidAlright, so today is leg day. I never do legs, as I cycle and run a lot. However, I've noticed my bum is shrinking...

    What can I do for this muscle group, besides squats and dead lifts? I'm not familiar with this area, and don't like isolation movements. If anyone has any suggestions or guidance to give me...


    Do you have an injury or something that prevents you from doing squats or dead lifts? They are the best exercises for your ass.
  • Medjai

    Posts: 2671

    Nov 26, 2012 11:36 PM GMT
    TravisTi said
    Medjai saidAlright, so today is leg day. I never do legs, as I cycle and run a lot. However, I've noticed my bum is shrinking...

    What can I do for this muscle group, besides squats and dead lifts? I'm not familiar with this area, and don't like isolation movements. If anyone has any suggestions or guidance to give me...


    Do you have an injury or something that prevents you from doing squats or dead lifts? They are the best exercises for your ass.


    I guess I may have come across unclear. I was saying 'other than' because I'm already aware of them. I actually really enjoy squats. I just don't see a leg day being squats, dead lifts, and calf raises...
  • EvenSimpler

    Posts: 15

    Dec 27, 2012 7:33 PM GMT
    i think my leg workout is somewhat solid. it leaves my quads, hams and butt sore for days so it must be working?? yes i know being sore doesn't mean it's working, but so far i've been able to do more reps, add weight each time so i'm happy!

    i start off with squats (of course)
    then something for the calves to give my quads a few minutes to rest
    i'll next do either deadlift or stiff leg deadlift (but not both on the same day)
    next an easy calf workout
    followed by bulgarian split squats
    and finally end with the front squat
  • HottJoe

    Posts: 21366

    Dec 27, 2012 8:41 PM GMT
    Do fire hydrants and donkey kicks--in all there different variations--to supplement weight routines.

    And, yeah, I too get extra horny on a legs day.icon_twisted.gif
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    Dec 27, 2012 8:43 PM GMT
    Olympic Barbell Squats with Box Jumps for 20 minutes
  • MidwesternKid

    Posts: 1167

    Dec 27, 2012 8:46 PM GMT
    I refuse to do leg workouts. My thighs are TOO BIG! I have enough trouble with underwear and jeans as it is. throw in the fact that I am carrying enough down there as it is, its over crowded.
  • training_guy

    Posts: 270

    Dec 27, 2012 8:47 PM GMT
    My favourite leg workout is sunday morning - front squats, hack squats & back squats icon_smile.gif
  • docbailey2005

    Posts: 362

    Dec 27, 2012 8:54 PM GMT
    Not that i ever neglected my legs but in my older years they have become much more of a focus. My favorite body part on a man is the legs to include glutes and quads basically everything below the waist. Nothing says hard work like a muscular bubble ass and big quads. As to your question can't beat squats but if you don't like them do one leg squats, lunges are a must as well. Most gyms have a squat machine if you don't want to use free weights.
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    Dec 27, 2012 9:21 PM GMT
    I'm not supposed to do the deadlifts-based workout until tomorrow, but I really feel like doing it today. A sure sign that I'm procrastinating on something...
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    Dec 28, 2012 4:23 PM GMT
    I half thought this was going to be another Christmas thread.

    331kndw.jp
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    Dec 28, 2012 5:03 PM GMT
    yesterday was my Legs Day. today i can't walk. BUTT (!) i've been told i have awesome legs and butt. if you do my routine, i guarantee you're going to hate me and love me at the same time. moreso, you're going to have awesome legs and a butt which will turn heads.

    here's the routine:

    1. Barbell Squats: yes, this is the #1 thing. you hate them in the beginning and then you'll grow to love them and get addicted to them. its the best thing for legs/butt. do a pyramid set: warm-up by just squatting with the bar, and no weights. focus on form, carrying the bar across your shoulders, hands more than shoulder-width apart. squat down to at least a 90-degree angle at the knees (your thighs should be at least parallel to the floor), then return to standing upright in one smooth motion, no pausing no locking-out the joints. then start Set 1 with low-medium weight, focus on form, do 8-10 reps. Set 2: add 10lbs on either side for the next set, repeat. Set 3: add another 10lbs on either side for your top set. Set 4: take off 10lbs, do your reps, focus on form. Set 5: take off another 10lbs and do your reps. remember to hydrate and rest between sets.

    2. Leg Extensions: sit in the chair and lift your legs from a 90-degree angle to a straight 180-degree angle, 1-leg at a time. works your quads and every little muscle around your knees, but you can also squeeze your glutes while you're doing it. do 3 sets of 10 reps for each leg.

    3. Hamstring Curls: laying down, standing up, or kneeling, this is a cable machine which works your hamstrings (your leg's equivalent of a bicep), which is the support for your glutes, and balances out your quads in terms of power and strength. do 3-sets of 10-reps for each leg.

    4. Kick-backs or Lunges: either use a machine that allows you to kick backwards, or do lunges where you hold weights (dumbells in your hands, or barbell or sandbag across your shoulder) and step forward with one foot, bringing your knee to 1inch from the floor. then push off this front foot. you can either take the step forward with the other foot to a standing position. or you can push off and return to the original position - depends if you have room to walk a straight line. do 3-sets of 10-reps for each leg. if you're walking a straight line, take 20 steps forward, return to your starting position, repeat 2 more times. This is an essential for your glutes, quads and lower back. will add a great deal of power in your cycling, in running/sprinting, rock climbing, and will give you that shapely bum you're looking to fill out your jeans!

    5. Dead-lifts: learn to love them. the reason most people hate them is because it highlights how weak/neglected we are in our lower backs. take your time and develop strength here slowly to avoid injury. this works the top of your glutes and the muscles which run up the the lower back. very simple motion. grab a barbell with medium-low weight in a over/under hand grip (one hand faces forward, the other hand faces backward) should-width apart. start at a standing upright position, bend down by bending the knees and the hips (your butt will stick out behind you) until the weights nearly touch the floor, then stand up. avoid scraping the bar against your knees! do 3-sets of 10-reps.

    6. Stretch: take 15 mins to hydrate (plain water is fine), stretch, and breathe. this is where any yoga lesson comes into good use. stretch your glutes, your hamstrings, your quads, your lower back.
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    Dec 28, 2012 8:26 PM GMT
    My leg day usually consists of the following:
    -Traditional barbell squats
    -Overhead Barbell squats (really strengthens your stabilizer muscles and allows me to get deeper squats more comfortably)
    -Deadlifts
    -Some sort of standing or seated calf press to finish off my calves
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    Dec 28, 2012 8:47 PM GMT
    For sarcoplasmic hypertrophy, leg press is documented to be the most effective. Done in proper form, regular squats are going to be next to the top of the list. Collegiate exercise science departments study this stuff at length, so...listen to the science and not your local trainer.

    When I was in my 20's and biked a lot, I had 28" thighs at 5'5". Nowadays, at 53, and scared to jump on the bike in DFW traffic, I'm lucky if my things are at 26".

    I torn my left hamstring doing standing leg curls a year ago, and it's slowed me up, some. I'm FINALLY getting it mostly rehabbed, but, it's been an arduous process. I let my quads get too tight, and hyperextended my hamstring, and tore it. Sucks..because stiff leg deads are something I was very good at I had several medical folks tell me that I had the thickest erectors they had ever seen on anyone my height (35 years of deadlifts will do that).

    I split legs, because it's 2/3 of your lean body mass and it takes lots of calories, and cardiac function to do them in earnest. When you develop power, and size, through your legs, you are stronger in cardio, intensity, and become a calorie burning machine.

    I do like so, by day:
    1. Back and bis
    2. Chest and tris
    3. Quads
    4. Shoulders
    5. Hamstrings
    6. Rest / cardio / missed part

    It's important to allow adequate recovery time. If you are NOT juiced, your testosterone can approach near zero if you exercise too hard, too often, too long (that's the attraction of "the juice."). Time off is when you make gains. Sarcoplasmic hypertrophy is a completely different thing than muscular hypertrophy. It's important not to confuse the two.

    It's also important to eat. If you don't eat an abundance of calories, you have put yourself on a plan for failure. You need your base caloric requirements, plus 600kcal per hour working out plus 600kcal, daily...to make optimal gains. Don't bother with crap like aminos. Spend your money on food.

    Here's quad day from two weeks ago (I've been home with the flu.)
    1. 6 set of leg press, (includes two warm up sets). 8 to 25 reps. All the way down; all the way up.
    2. 4 sets of front squats. 8 to 20 reps. All the way down; all the way up.
    3. 4 sets of hack squats. Same thing.
    4. 6 sets of independent motion leg extensions.

    Stretch:
    Sit on your legs. When you can do that...you're loose enough in your quads. do other stretches, too, post workout..not before. Stretch everything, every time you're at the gym. Flexibility is key, especially as we get older.

    Hamstring day:
    1. 6 sets of stiff leg dead lifts. Go easy because you want to be able to walk.
    2. 4 sets of step ups / lunges (usually step ups...lunges grind my knees)
    3. 6 set of independent motion leg curls, or sometimes even more...Think leg bicep. All these in the same 8 to 20 rep range.

    I rotate through abs, forearms, and calves with each workout. A lot of times, I'll put abs in as agonist to hamstrings.

    Stretch, post workout...
    Eat.
    Sleep.
    Repeat.

    A muscle contracts in only one way. No need for esoteric exercise. Work the muscle through its full range of motion. I wouldn't squat with super heavy weight to the floor, because of the way it loads the bursa in your knees, but, other than that, a fully stretched, full range of motion, is critical to maximum gains, and minimal injury.

    Do stairs if you can handle it, or work up to HIIT on the stairs.

    You'll get big, lean, vascular legs.
    c69e66d23bd159df61689d0ad6ab344f.jpg

    Discovery and Nat Geo has done a few really good programs about The Human Machine, and AAS. (The Incredible Human Machine, and Science of Steriods)
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    Dec 29, 2012 2:47 AM GMT
    Every day is leg day for me (cycling).