4 sets to failure , 3 days a week, for each of: leg press, calf extension, leg curl.
That's the leg stuff for the lower part of the split. The rest is abs, obliques, and back extensions.
>Hamstring Curls 2x10-15 >Low Bar Squats 4x6-10 >RDL 3x8-12 >Bulgarian Split Squats 4x8-12 >Standing Calf Raises 6-8x10-15 with double dropsets
I have very short legs compared to my height so if I don't bias my glutes on everything I'll end up with bull testicles hanging over my knee caps and a frog ass
I don't have a leg day but I go to the gym 4 times a week and I do these >high bar squats >RDLs >hack squat >BSSs
No calves because they grow just fine from these for whatever reason
Squats 5x5 (2 warm-up sets)
Leg Press 4x6-10
Leg Curls 4x8-12
Leg Extensions 4x8-12
Calf Raises on Smith w/Elevated Platform 4x30-35
Calf Raise Machine 3x20
junk volume is such bullshit >lift more >end up being able to lift more
I'd have to do a ridiculous amount of volume. Like absurd for it to be worthless. It seems to me the more I lift and the longer I spend in the gym the more I grow and can lift next time
>lift more >end up being able to lift more
I'd have to do a ridiculous amount of volume. Like absurd for it to be worthless. It seems to me the more I lift and the longer I spend in the gym the more I grow and can lift next time >What RPEs you work at?
9 sets to failure per week is what I'd consider as pretty good. Obviously more is better, but that also varies person to person and how much macros you're eating.
What RPEs you work at?
>RPE
is bullshit. Just lift to failure, coward. If that's too fatiguing, you need more carbs.
Alright G, you can learn my power. >warmup 5 mins stair >1st set x4
Hack squat x8
Calve exercise >2nd set x4
Leg press x8
Calve exercise >3rd set x4
heavy squat x6 or x8
Calve exercise >4th set x4
leg extension
hamstring curl
inner hip abduction
calve exercise
squats x failure
you dirty devil
no calves?
Nope.
Had my gains for life already in childhood.
t.ex-fatty
lucky bastard
Squats either 5x5 or 3x10 depending on how I feel
RDLs 3x12
Sit-ups 3 x 20
Goblet squat 3 x 15
Leg Raises 3 x 15
REPEATING DIGITS!!!!!!!!!!!!!!!
PPL PPL starting Monday
Squats
Calf raises
leg press
Curl
Leg extension
Curl
Leg curl
4 sets to failure , 3 days a week, for each of: leg press, calf extension, leg curl.
That's the leg stuff for the lower part of the split. The rest is abs, obliques, and back extensions.
leg day has become my rest day, I only work upper body now. best decision ever made
Pussy.
I only do hip thrusts in the squat rack
Height and weight? Do you do anything for your lower back?
no just hip thrusts hehe
Imagine how low this homies test is
Lmaooooooooooooo
Straight mid no cap frfr ong>>
>Hamstring Curls 2x10-15
>Low Bar Squats 4x6-10
>RDL 3x8-12
>Bulgarian Split Squats 4x8-12
>Standing Calf Raises 6-8x10-15 with double dropsets
I have very short legs compared to my height so if I don't bias my glutes on everything I'll end up with bull testicles hanging over my knee caps and a frog ass
Nice rep ranges. Drop sets are so under-utilized. Proud of you bro.
nordstick leg curls
Squats
Front squats (if im feeling crazy)
frick doing calfs only have a barbell and i feel like 315 doesnt do shit for them
things i miss doing since i got homegym
leg curl machine
extensions
hack squats
Legs A
>Back squat 5x5
>Sissy squats on pendulum squat machine 3x12
>Reverse lunges or BSS 3x12
>RDL 3x12
>Calf raises 3xdeath
Legs B
>DL 5x5
>RDL 3x12
>Leg curls 3x12
>Front squats 3x12
>Calf raises 3xdeath
>Calf raises 3xdeath
Find a way to up your working weight on this.
Will do.
Gym just got a standing calf raise machine I'm eager to try next leg day.
I'm assuming you were doing calf raises with bodyweight before. Did you do one leg or both?
Both legs, then one leg, then started doing them with a barbell.
Hack squats 3x10
Lying Hamstring curls 3x10
Standing one leg calf raises 2xeach leg til failure
Seated calf raises 3x til failure
I don't have a leg day but I go to the gym 4 times a week and I do these
>high bar squats
>RDLs
>hack squat
>BSSs
No calves because they grow just fine from these for whatever reason
6-10 sprints full power every other day
Leg day 1
>Squat 5x5
>RDL 4x10
>Bulgarian Split Squat 3x10
>Hanging Leg Raises 3x10
Leg Day 2
>Deadlift 5x5
>Front Squat 5x5
>Decline Situp 3x10
>Back Extensions 3x10
Leg extensions.
This dude squats over 6pl8s you floundering idiot
It was obviously a joke moron. Also he’s a fraud so it’s irrelevant anyways.
Not a lot of roiders squat 6pl8 since they're just insufferably insecure about their upper bodies
Just keeping the record straight
Brothers, I can't do leg extensions, thry hurt the knee that I injured snowboarding.
Would leg press be better?
pssst
It's all
The same
Shit
Probably as long as you don’t lock your legs.
leg day?
>10 minutes of stretching
>warm up on squats
>3x10 squat
>3x12 prone hamstring curl
>3x12 leg extension
>3x20 calve press
>10 min stairmaster
every other workout i add the open/close pussy machine.
>the open/close pussy machine.
LMAO
Bitches love this machine. Why? It isn't working out their c**ts.
>It isn't working out their c**ts.
???
Squats 5x5 (2 warm-up sets)
Leg Press 4x6-10
Leg Curls 4x8-12
Leg Extensions 4x8-12
Calf Raises on Smith w/Elevated Platform 4x30-35
Calf Raise Machine 3x20
Is it the joke that these workouts have way, way too much volume to be real?
People respond to varying levels of volume differently.
Sure, but you won't grow at all if you're training at MRV, because soreness is your cue for good training.
I guess I forgot that tons of people do massive 'leg days' both because of and causing their hatred of leg exercises.
leg split is pretty moronic. You aren't Tom Platz.
my goal is to c walk outta the gym i love the feeling of destroyed legs
junk volume is such bullshit
>lift more
>end up being able to lift more
I'd have to do a ridiculous amount of volume. Like absurd for it to be worthless. It seems to me the more I lift and the longer I spend in the gym the more I grow and can lift next time
What RPEs you work at?
>
>lift more
>end up being able to lift more
I'd have to do a ridiculous amount of volume. Like absurd for it to be worthless. It seems to me the more I lift and the longer I spend in the gym the more I grow and can lift next time
>What RPEs you work at?
9 sets to failure per week is what I'd consider as pretty good. Obviously more is better, but that also varies person to person and how much macros you're eating.
>RPE
is bullshit. Just lift to failure, coward. If that's too fatiguing, you need more carbs.
>leg day
AHAHAHAHAHAHAHAHHAHAHAHAHAHAHAHHAHAHAHAHAHHAHAHAHAHAHAHAHHAHAHAHAHAHAHAHAHHAHAHAHAHAHAHAHHAHAHAHAHA
Sry abt ur shrunken sak bro
Three "lower body" days a week. One of them is "light"
Monday:
RDL (main heavy)
Leg press
Leg extension
Sit ups
Standing calf raises
Wednesday (the "light" day AKA conditioning):
Farmers walk (main heavy)
Sled push (some quad stimulus)
Kettlebell swings (some glute/hams stimulus)
Jump rope (some calf stimulus)
Cardio bike
Friday:
Back squat (main heavy)
Hamstring curls
Adductor machine
Hanging leg raise
Standing calf raises
front squats sets of 5 until I can't stand it anymore. typically 6-7 sets. Also biking all around town.
A
>deadlift, 3x2-4 ramped up yolo progression
>front squat, 3x5-7 sets across double progression
>ham curl, 3x10-15
>leg extension, 3x10-15
B
>high bar squat ATG, 3x4-6 dynamic double progression
>weighted back/glute extensions, 3x10-15
>ham curl, 3x10-15
>leg extension, 3x10-15
4 days between each lower day
A:
Squat 3-5x5
Leg press 3x12
Hip Thrust 3x12
Leg extension 3x12
B: Deadlift 3-5x5
Same accessories as A.
>no one does any olympic lifts in their leg training
Why?
It's not good for bodybuilding.
It's not good for SBDmaxxing.
Squats, deads, hip thrusts, ab work
All you need for gains and a healthy spine
Alright G, you can learn my power.
>warmup 5 mins stair
>1st set x4
Hack squat x8
Calve exercise
>2nd set x4
Leg press x8
Calve exercise
>3rd set x4
heavy squat x6 or x8
Calve exercise
>4th set x4
leg extension
hamstring curl
inner hip abduction
calve exercise
Squat day:
>5/3/1 low bar squats
>BBB 5x10 squats
>pull-ups 3x15
>leg extensions 2x15, 1x25+ (generally in 40-50range)
>leg raise 3x15
>calf raise 2x15 1x25+
>stairmaster 20min errday
Deadlift day:
>5/3/1 DL conven
>BBB 5x10 conv
>pull ups 3x15
>BB lunge 3x15
>back extensions 3x15
>leg raise 3x15
>starimasta 20min
nice work anon
thanks bro
i'm 1/2/3/4 @ 170 as of today
too much warmup
empty bar couple times
135 couple times
225 once
275 once
then 315
IMO
aiight you & the other anon have convinced me
will try that out on friday
Here's my biweekly schedule;
Week 1:
SQ 5RM
(Considering trying RDLs here)
Week 2:
SQ 2RM
DL 5RM
Repeat. Also once in while max clean and jerk.
Up to 605x5 diddlydoodad and just squarted 600 tehe!
glute bridges
cable glute kickbacks
kettlebell swings
kegels
cardio
sometimes I do lateral leg kicks to get some glute mede work in
once upon a time a gigahomie commented on how my sbd work saying I should work it