What does?

What does IST's leg day look like? I'm looking for some inspiration.

  1. 2 months ago

    It would honestly suck to have legs that insanely huge

    • 2 months ago

      "dont worry, you never will"

  2. 2 months ago

    Front squats
    Nordic curls
    Step ups
    Standing calf raises
    Sissy squats
    Seated calf raises

  3. 2 months ago

    legg press/barbell hacksquat
    romanian deadlift
    whatever single leg exercise I fancy, eg lunge, split squat etc
    hip thrust/pull through
    no calf training cause it is literally useless and a waste of time

    • 2 months ago

      >no calf training cause it is literally useless and a waste of time
      big calves are the secret to aesthetic legs. I guess if you just want to be a disgusting powershart then skip calves, but for everybody else you should be doing them 3x/week

      • 2 months ago

        big calves come without doing stupid shit for it, I've been doing sports all my life, so naturally my calves are pretty big, squats and deadlift develop soleus more than enough, and rest is down to walking, even more so if you weigh respectable weight and arent a stickman gay

  4. 2 months ago

    leg press
    leg extensions
    leg curls

  5. 2 months ago

    Back squat
    Front squat (don’t do these unless you’re not retarded)
    Core training

  6. 2 months ago

    Leg extensions x 4(last drop set)
    Leg curls x 4
    Calf raises x 4
    Squat (6 or more sets. 3 4 and 5 being 1-5 rep max - 6 being 80% max with drop set)
    Bulgarian squat

  7. 2 months ago

    This is all you need for quads, then I do RDLs.
    Literally melts your legs like no other. Set it as low as you can go, I do 2 and I'm 6'3" with long femurs for that ass to grass squat type feeling.

    • 2 months ago

      I hear SLDL is better than RDL for hammies if done properly

    • 2 months ago

      I always thought that was a meme compared to the proper leg press but guess I'll give it a go

      • 2 months ago

        I can get deeper on this one than the one where the legs are above your head and end up bunching into your chest on the way down.

    • 2 months ago

      I've seen enough snap city threads to never set foot in this contraption.

  8. 2 months ago

    I do barbell squats twice a week on other days.
    But leg day is...
    Hack squats
    Kettle ball hip swings which is a warm up exercise
    Barbell Good Mornings
    Leg Extensions
    Hamstring curls seated
    Barbell or machine hip thrusts (we have a really good machine at my gym)
    Glute kickbacks usually machine because again we have a great one at my gym
    Seated calf raises
    Its not the best but only just been back into strength training for last few months after 6 years off from a big workplace injury

  9. 2 months ago

    hack squats
    calf raises

  10. 2 months ago

    Yesterday was legs for me
    Leg Curls 4x10 drop set at the end
    Barbell Pause Squats 5x6
    Bulgarian Drop Set of Death 4x8 drop set at the end
    Barbell Stiff Legged Deadlift 2x10
    Calve Raises 6x10

  11. 2 months ago

    3x5 for the deadlifts, 3-4 sets of 8-12 for everything else.

    Hack Squats
    Leg Press
    Calf Raises
    Leg Curls
    Leg Extensions

  12. 2 months ago

    Hack squats
    Leg curls
    Leg extensions
    Donkey calf raises (the only calf raise that works)
    Back extensions

  13. 2 months ago

    squat 5,3,1
    leg press 4x8
    leg extensions 3x12
    calf raises 3x13

    twice a week

    yes its mostly on machines. yes I hate legs. no I will not put effort in. no I do not care what SS gomad autists think.

  14. 2 months ago

    Everyday is leg day for me.

    • 2 months ago


  15. 2 months ago

    today - still in recovery mode from small snibbidy snab
    squat light x 10
    squat heavier x 5
    squat heavier x 3 (paused)
    squat heavier x 3 (paused)
    squat heaviest x 3 (only hit slightly over 80% of 1rm)
    squat much lighter, high bar, AMRAP
    Close stance squat 3 x 12
    Front squat 3x10
    Kang Squat (light) 2 x 5
    RDL 2 x 10
    standing barbell calf press 2 x until bored
    This is the heaviest squatting i've done in 4 weeks.
    For good measure, next week, I will de-load and the week after that, start working back up to my 90-95% work out range.

  16. 2 months ago

    4 sets of leg press
    3 sets of leg extension
    3 sets of hamstring curl
    don't do calves because I have good genetics

  17. 2 months ago

    barbell bench (glutes of the upper body)
    dumbbell incline bench press (glutes of the upper body)
    bicep curls (hamstring of the upper body)
    overhead press or handstand push up (squat of for upper body)
    skull crusher 12x4 (leg extension body)
    preacer curls (hamstring curl machine for upper body)
    tricep pushdowns (quadriceps of the upper body)

    • 2 months ago

      What are you? A geodude?

  18. 2 months ago

    What do you guys think of stationary bikes for quads? Was thinking about subbing it for my running if I could get more quad development

    • 2 months ago

      just lift

      • 2 months ago

        Yeah, but I never feel like I get in a good quad workout. Quad recommendations? I’m limited to barbell and dumbbell.

        • 2 months ago

          high rep hindu squats. Breathing is key: exhale on descent and breath in on ascent. Do as many as you can in one set. Promise you'll feel it all the way from your knees to your hips.

  19. 2 months ago

    5 x heavy as fuark leg press
    5 x heavy squats
    skip leg curls
    OPTIONAL: run 2 miles

    and on back day, jefferson deads because fuck it why not

  20. 2 months ago

    Twice a week
    Back squats 5*5 amrap last set
    Rdl 3*8
    Lunges 3*12
    Leg curl 3*12
    Calf raises 3*20

    Then a 20-30 mile bike ride, 1.5 miles is a hill at 5% grade

  21. 2 months ago

    I don't have a day dedicated to 1 small section of my body coz that would be incredibly inefficient

    • 2 months ago

      I also skip leg day.

  22. 2 months ago

    Dead lift
    Single leg squats
    Sumo squat

  23. 2 months ago

    5x(8, 6, 6, 4, 3) Back Squat
    4x4 Box Jump
    5x(8, 8, 6, 6, 4) Bulgarian SS
    4x6 Romanian DL
    3x10 Nordics
    3x8 Single Leg Box Lowers

  24. 2 months ago

    Don't wanna do barbell squats or deadlifts.
    Replaced deadlifts with hex bar deadlifts but idk what to replace squats with. Idk how to use the leg press machine and am afraid of fucking my shit up.
    Outside of that I do leg extensions, leg curls, and dumbell reverse lunges

  25. 2 months ago

    Dumbbell Lunges
    Goblet Squat
    Calf Raises

  26. 2 months ago

    squats and deadlifts.

  27. 2 months ago

    Are Bulgarian split squats worth doing?

  28. 2 months ago

    Back squats 5x5
    SLDL 3 x10
    Front squat 3x10
    Lunge 3x10(per leg)
    Leg extension 3x10
    Leg curl 3x10
    Seated calf raise superset 3x20ish

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