What does IST's leg day look like? I'm looking for some inspiration.
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What does IST's leg day look like? I'm looking for some inspiration.
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Ape Out Shirt $21.68 |
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It would honestly suck to have legs that insanely huge
"dont worry, you never will"
Front squats
Nordic curls
Step ups
RDLs
Standing calf raises
Sissy squats
Seated calf raises
squats
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
>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
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 homosexual
deads
leg press
leg extensions
leg curls
Back squat
Front squat (don’t do these unless you’re not moronic)
RDLs
Core training
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
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.
I hear SLDL is better than RDL for hammies if done properly
I always thought that was a meme compared to the proper leg press but guess I'll give it a go
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.
I've seen enough snap city threads to never set foot in this contraption.
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
hack squats
RDL
calf raises
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
3x5 for the deadlifts, 3-4 sets of 8-12 for everything else.
Deadlifts
Hack Squats
Leg Press
Calf Raises
Leg Curls
Leg Extensions
Hack squats
Leg curls
Leg extensions
Donkey calf raises (the only calf raise that works)
Back extensions
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.
Everyday is leg day for me.
t.
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.
4 sets of leg press
3 sets of leg extension
3 sets of hamstring curl
don't do calves because I have good genetics
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)
What are you? A geodude?
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
just lift
Yeah, but I never feel like I get in a good quad workout. Quad recommendations? I’m limited to barbell and dumbbell.
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.
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 frick it why not
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
I don't have a day dedicated to 1 small section of my body coz that would be incredibly inefficient
I also skip leg day.
Squat
Dead lift
Single leg squats
Sumo squat
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
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 fricking my shit up.
Outside of that I do leg extensions, leg curls, and dumbell reverse lunges
Dumbbell Lunges
Goblet Squat
Calf Raises
squats and deadlifts.
Are Bulgarian split squats worth doing?
Back squats 5x5
SLDL 3 x10
Front squat 3x10
Lunge 3x10(per leg)
Leg extension 3x10
Leg curl 3x10
Seated calf raise superset 3x20ish