leg routine

[eddie305]

I need some help on my leg workout.Well I've never actually worked on my legs,so I'm kinda lost.I'm 20 years old,so what do you think would be a good work out to get me started?

[dennis]

eddie..leg days are vital to all body builders and power lifters..if you dont have legs you dont have shit.Working the legs heavy actually will help the rest of your body grow.You see so many guys in the gym skip legs and do curls and bench press..that is stupid !!! Learn to love leg day..after about 6 months of it you will learn to like it.Focus now on proper form and heavy squats.You need a partner or trainer who can teach this form and to spot for you.My routine for legs looks like this : sunday heavy leg day..squats 10,8,6,4,2,4,6 ham curls 10,8,6,4
calves super sets...limp to truck..try not to puke...go home ...eat big....REST
wednesday light leg day quad machine 3 sets of 10,leg press machine 3 sets of 10,light lunges 3 sets, calves 3-4 sets.

[role model]

Originally Posted by dennis

eddie..leg days are vital to all body builders and power lifters..if you dont have legs you dont have shit.Working the legs heavy actually will help the rest of your body grow.You see so many guys in the gym skip legs and do curls and bench press..that is stupid !!! Learn to love leg day..after about 6 months of it you will learn to like it.Focus now on proper form and heavy squats.You need a partner or trainer who can teach this form and to spot for you.My routine for legs looks like this : sunday heavy leg day..squats 10,8,6,4,2,4,6 ham curls 10,8,6,4
calves super sets...limp to truck..try not to puke...go home ...eat big....REST
wednesday light leg day quad machine 3 sets of 10,leg press machine 3 sets of 10,light lunges 3 sets, calves 3-4 sets.

Seems a bit much for a person who has never done legs before.
IMHO You must ease into a leg routine. Otherwise you wont be able to walk for the next 3-4 days.
I wouldn't go more than 3 sets each for your first one and see how you feel, and add as you build your base.
Remember Rome wasn't built in a day.

Starter workout:
Squats 3 sets of 10
Leg ext 3 sets of 10
leg curls 3 sets of 10
toe raises 3 sets of 10

In fact you may not even be able to walk after doing this one.

Dennis you said "calves super sets"
Superset with what? other calves?

[advanced-stealth]

Agreed with Role Model, take it easy for the first month or so and gradually increase volume.

[eddie305]

great help guys...thanks a lot, will give it a try today and I'll rent a wheel chair just in case!!!lol...

[dennis]

Originally Posted by role model

Seems a bit much for a person who has never done legs before.
IMHO You must ease into a leg routine. Otherwise you wont be able to walk for the next 3-4 days.
I wouldn't go more than 3 sets each for your first one and see how you feel, and add as you build your base.
Remember Rome wasn't built in a day.

Starter workout:
Squats 3 sets of 10
Leg ext 3 sets of 10
leg curls 3 sets of 10
toe raises 3 sets of 10

In fact you may not even be able to walk after doing this one.

Dennis you said "calves super sets"
Superset with what? other calves?

we super set 3 calve exercises...Yes..you guys are right..my workout would kill him...hell..it kicks my ass ! I was just posting what i do...you should always start out slow. I know Eddie wants to grow natural so leg day is his most important day as far as i am concerned.I would say do the starter work out week 1 then week 2 add 1 set to each exercise..after a few weeks of that start trying 12,10,8,6 going heavier obviously each set.

[rjx]

QUADS
2-3 sets Squats
2-3 sets Leg Presses
I like leg extension before leg press, and sometimes before squats with little or NO REST as a pre fatigue. BUT if you are just starting legs you don't need to mess with the leg extensions at all. Infact, if you are trying to get bigger, just focus on compound movements and if you feel a need for isolation exercises, do them first to pre fatigue the muscle you are working.

HAMS
Leg Curls 2-3 sets
SLDL 2 sets
Do the leg curls first and then SLDL

[chipmunk]

Mr. RJX.

Why would anyone do the "Pre-Fatigue method" for leg training? IMO, I think it's a load of crap. I did a study in Grad School, where we used electromyography studies on pre-fatigue in quadricep/hamstring muscle groups. We measured peak torque, peak power, and EMG activity of each muscle groups at different angular velocities. Results? decreased peak power and torque if pre-fatigued, but EMG islightly increased.. If you want to train your legs neurologically, go for it Mr. RJX.

A warm up is what it is.. a WARM UP. Then then hit 'em hard.

[jmills]

I think the guys have given alot of good advice here, I especially like RM's take on this. But I have to say, no matter what else you do:
SQUAT...every time you work legs...fuck a bunch of leg presses (they are ok, but not for the meat of your workout...I see too many people replacing their squat with leg presses, not a good way to start out IMHO).
SQUAT ASS to GRASS....this means a full range of motion...try to touch your rear end to the back of your heels, but don't bounce. It's commonly refered to as oly squats, as in olympic squats. It means you won't be squating 6-8 plates for a while, but 2 plates done correctly will do more for your thigh development than 10 plates done incorrectly (not to mention the injuries you will save yourself).

Good luck with your workout!