Is this the perfect leg day? Been getting stronger every week, and I used to hate leg day and now I look forward to it.
>4x8 ATG front squat, heel elevated on a plate/feet together
>3x8 SLDL
>3x8 Bulgarian split squats
>3x12-15 wide stance leg press
>3xF single leg curl
>3xF leg extension
My legs would never grow before because I wasn’t doing enough volume; has that been the secret all along?
>no barbell hack squat
Seems redundant bro
>no squats
>no lunges
>no reverse lunges
Nah this ain’t it.
Split squats are superior to lunges and front squats are superior to back squats for quads
You have no ass
did you not see sldl?
In my experience RDL and reverse lunge for hamstring and glute activation and development would be optimal instead of leg curl and SLDL.
i do prefer rdls, but doing leg curls + hip hinge is ideal i think
Leg curl at the end is just to fry the hams, I’ve considered ditching them. The wide stance leg press hits the glutes pretty well too.
You really think reverse lunges hot glutes better than split squats?
Yes. Split squats are good for quads primarily. I dropped them from my routine because I was doing too much quad work with leg press and extension already.
well in my experience, you're gay and retarded
Rekt
Well, I do curls/rdl/reverse lunges for hammies fagit
Back squats don’t hit posterior chain especially well. SLDL is a pure hip hinge movement and split squats hit your ass unilaterally
Why is the leg press in there. Just do 3 good sets of wide stance deep as possible barbell back squats, and then a couple front squats/hack squats for quad focus and put the leg press in the garbage.
Also do RDL not SLDL
I have two ruptured lumbar discs and those movements have caused back spasms. I figure the leg press mostly gasses me out and then finish with isolation
It's fine. Too many tough compound exercises imo, but doable.
I doubt volume was the reason your legs weren't growing before, you probably weren't training intensely enough. Honestly I think someone has to be training very lazily to get through this kind of program.
Seems like too much quad volume with 4 quad exercises. Also there's no calves but I guess you train them on another day or don't train them, as it seems unlikely that you would forget about them before claiming this as an ideal leg routine.
For the split squats my front foot is far forward so i feel it mostly in the posterior chain, and I try to train calves every session
Ok so split squats are posterior chain dominant. I've now got a new criticism then. Squats & SLDLs should be enough for your posterior chain if the intensity I'd there.
Different anon here, I find that squats + rdls/sldls alone don't quite fill out the necessary volume for the glutes and adductors. Split squats are a great way to get the extra volume for both of those muscles.
I only half disagree, I think it's probably enough for the glutes usually but definitely adductors would benefit from direct training. But that would be serviced much better with the adductor machine over split squats
Could be individual variance but I just find that the glutes can take a good bit more volume than the other lower body muscles. Quads and adductors are similar, and the hamstrings require the least
Yes definitely hamstrings need the least. Maybe you're right about glutes from an optimization standpoint. It's hard to say because for guys, great lower bodies have been built without targeted glute work & pro bodybuilders today, even with the option of a hip thrust machine, usually just do squat variant, hack, leg press, leg curl, leg ext, adduction, hip hinge, calves. Maybe it speaks to judging standards where bigger glutes past a certain point won't help you whereas bigger legs will always help you.
What's wrong with his body?
What are your stats like? This seems like a very common beginner to early intermediate type program.
That’s pretty much where I’m at. My lower body always lagged because of my back. Been lifting on and off for a while but started seriously three months ago
>goblet squat 45lbs to FS 150x8
>SLDL 115 to 205x8
>BW split squats to 25lb DB’s
>1plate leg press to 3plate
I’ll probably have to change the programming when weights get heavier
BSS is low. Don't know goblet squat standards because I don't do them
I just started with goblet squats and switched to front squats but yeah you’re right I’ll bump the BSS up by 20 lbs next session
Thanks for the advice anon. I’ve never had good legs but have achieved good upper body in the past so I’m just excited that I’m seeing results so wuickly
Then the programs fine for now. When you've progressed a bit and start to plateu, maybe six more months to a year, I'd definitely cut down on the exercises and just learn to go harder on each one.
You also have to realize that when you have this many demanding exercises, it's pretty much impossible to put the proper effort into each one. It ends up being junk volume instead of useful volume.
An old school approach:
2 squat variations: 1 dumbbell and 1 barbell. Leg extend if you have access.
2 hamstring variations: 1 hip hinge and 1 knee flexion.
Do this twice a week and focus on progressive overload. Stop leg pressing. Legs need volume and intensity to grow, and there's something special that happens when you squat for high reps that you won't understand until you try it but its fine if you keep in the 8-12 rep range most of the time.
This looks like a really fun leg day. Ignore the bird legged anons above me. You'll gain leg mass on this program
classic dyel giving advice gj bro
OP here. Fizeek is feeling balanced at this point. I love lifting weights so much bros
It's pretty good.