The last 7-8 weeks I've been hitting my legs hard. Well, it all has paid off...in the last 7 weeks I have put on almost 2in on each leg. So I thought I'd post up my leg routine I've been using in case anyone wants to give it a shot.
I do minimum 10min warm up for legs. Just about to be moving tons of weight, so warming up is even more important for legs day. So i do 10mins warm up, then about 40 bodyweight squats before I pick up a weight, every time.
This week I am adding single muscle group workouts to the workout section of this site. I am going to add this workout there too.
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Week 1 - Heavy Week
Squat pyramid, 6 sets. 15, 12, 10, 8, 10, 15
Increase the weight on each set until you peak at 8 reps, 4th set. If you want to go heaver you could do 6 reps for that set. I don't squat down to low, I can feel when my glutes kick in so I stay above horizontal.
Stiff leg deadlift, 4 sets, 12 reps.
Really wanna focus on stretch and contraction, not weight. Since I've been doing deads my hamstrings have become really flexible so I stand on a step to get a real long stretch. If you're not feeling the stretch on the hamstrings on the way down and at the bottom you're not doing them right. For me, stuff deads have really increased the size and strength of my hams so it's pretty important to do them right.
Leg press / leg extension superset, 4 sets. 8 on leg press, 12 on leg extension.
Again, heavy on the leg press, only 8 reps. Straight onto the leg extension after (if you can walk there lol). 12 slow reps, lightish weight, hold top position for 3 second count.
Leg curl 4 sets of 8 reps
Heavy again with leg extensions. Heavy, but controlled. You should still be able to manage the weight.
Week 2 - Quad Week
Be prepared to die.
First up, tri-set for quads.
Squats/Lunges/Leg Extension for 5 sets
Less weight with squats now obviously. 10 reps squatting, slow. Followed by 6 reps on each leg lunges. Followed by 15 reps on the leg extension with light weight and 4-2-4 rep timing. Sound hard? It is.
Stiff Leg Deads, 4 sets of 12, 10, 8, 6
Time to put some more weight on your deadlift. Start at the weight you used last week and increase each set.
Leg Curl 4 sets of 12-15 with 3-1-3 timing
Week 3 - Ham Week
Today we're going to focus on hams, by doing them first. We're also not going to squat. You can put squat where leg press is if you like, but I like to take a week off from squatting once a month or so.
Stiff Leg Dead/Leg curl superset+dropset - 5 sets
Basically here I'm doing heavy deadlifts for about 8 reps (if your technique is not so good stick with 12). Then straight onto the leg curl machine for a drop set. I don't worry about going heavy at all on the leg curl, we just did heavy deads so just focus on getting a nice long stretch and wicked contraction. By the third set fo the drop set, you should be in serious pain. If you're not, you're not trying hard enough!
Leg press 4 sets on 12-15
(nothing special here)
Leg extension - 4 sets of 12, 10, 8, 6 (increasing weight)
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There you go guys, this routine is not for the faint hearted. Since I got back into training this year I train my legs fkn hard, I can barely walk up the stairs to get out and feel nauseous almost every time. But it's paid off. Any questions or comments post them up.
Workout I used to put 2in on my legs
Yeah, I can get those workouts in at about 45-50mins, not including warm up. After these workouts once I've had my shake I usually sit down and relax for about 40 mins or so because it really take it out of ya
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