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2005/04/12, 06:07 PM
Hey guys,
I have lagged on starting to work out my legs and now I really need to get started. I currently work out 3 days per week (Mon: chest, bi's, Wed: shoulders, tri's, Fri: back, forearms), but am contemplating adding a legs only day.
>> Is it best to have "legs day" or what day should I add the legs to? I'm thinking with back, but it might be too tiring.
>> Can you guys please help me with a leg routine? I know squats, calf raises, etc. are probably in there, but I don't know what order to follow. I thought basketball once a week was good enough for my legs, but I was greatly fooled.
Your input will be greatly appreciated!
Thanks
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2005/04/12, 08:00 PM
yea...basketball does very little for legs....
are you looking for mass gains, strength gains, or endurance gains in your muscle?
typically I suggest you do something like this:
Squats
Stiff-Legged Deadlifts-these will also help you with your deadlifts on your back day.....
calf raises....
for power gains, you'd go with lower reps, with mass you'd be in the 6-8 range, and for muscular endurance you could do anything from 10+....
you can also throw in some other exercises....like hamstring curls on a machine, leg extensions, lunges, hack squats, etc...
don't do more than 2 exercises for any leg muscle....keep sets to under 20....and preferably 15......
so maybe
-Squats with shoulder wide stance(12*,8,6,4)
-Stiff Legged deadlifts(12*,8,6,4)-lower until you feel a nice stretch in ur hamstrings...
-Calf raises(20,20,20)-keep them nice and fluid....all the way up, pause for a second, then down, pause, then repeat....
you can throw in -a set or two of leg curls or extensions....either beforehand or after for a change every couple of weeks....or do lunges...
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2005/04/12, 08:02 PM
err keep total number of working sets to under 20....and preferably 12-15*
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2005/04/14, 12:05 PM
Thanks Menace... I'm actually going for mass gains...
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2005/04/14, 08:38 PM
no prob...yea...so then what I said works for you...keep it in the 4-8 range for working sets...
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2005/04/14, 08:39 PM
4-8 reps that is....*
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