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.

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?

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  1. 1 year ago
    Anonymous

    >no barbell hack squat

    • 1 year ago
      Anonymous

      Seems redundant bro

  2. 1 year ago
    Anonymous

    >no squats
    >no lunges
    >no reverse lunges
    Nah this ain’t it.

    • 1 year ago
      Anonymous

      Split squats are superior to lunges and front squats are superior to back squats for quads

      • 1 year ago
        Anonymous

        You have no ass

        • 1 year ago
          Anonymous

          did you not see sldl?

          • 1 year ago
            Anonymous

            Back squats don’t hit posterior chain especially well. SLDL is a pure hip hinge movement and split squats hit your ass unilaterally

            In my experience RDL and reverse lunge for hamstring and glute activation and development would be optimal instead of leg curl and SLDL.

            • 1 year ago
              Anonymous

              i do prefer rdls, but doing leg curls + hip hinge is ideal i think

            • 1 year ago
              Anonymous

              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?

              • 1 year ago
                Anonymous

                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.

            • 1 year ago
              Anonymous

              well in my experience, you're gay and moronic

              • 1 year ago
                Anonymous

                Rekt

              • 1 year ago
                Anonymous

                Well, I do curls/rdl/reverse lunges for hammies gayit

        • 1 year ago
          Anonymous

          Back squats don’t hit posterior chain especially well. SLDL is a pure hip hinge movement and split squats hit your ass unilaterally

  3. 1 year ago
    Anonymous

    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.

    • 1 year ago
      Anonymous

      Also do RDL not SLDL

    • 1 year ago
      Anonymous

      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

  4. 1 year ago
    Anonymous

    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.

  5. 1 year ago
    Anonymous

    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.

    • 1 year ago
      Anonymous

      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

      • 1 year ago
        Anonymous

        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.

        • 1 year ago
          Anonymous

          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.

          • 1 year ago
            Anonymous

            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

            • 1 year ago
              Anonymous

              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

              • 1 year ago
                Anonymous

                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.

  6. 1 year ago
    Anonymous

    What's wrong with his body?

  7. 1 year ago
    Anonymous

    What are your stats like? This seems like a very common beginner to early intermediate type program.

    • 1 year ago
      Anonymous

      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

      • 1 year ago
        Anonymous

        BSS is low. Don't know goblet squat standards because I don't do them

        • 1 year ago
          Anonymous

          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

          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.

          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

      • 1 year ago
        Anonymous

        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.

  8. 1 year ago
    Anonymous

    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.

  9. 1 year ago
    Anonymous

    This looks like a really fun leg day. Ignore the bird legged anons above me. You'll gain leg mass on this program

    • 1 year ago
      Anonymous

      classic dyel giving advice gj bro

  10. 1 year ago
    Anonymous

    OP here. Fizeek is feeling balanced at this point. I love lifting weights so much bros

  11. 1 year ago
    Anonymous

    It's pretty good.

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