Legs
I usually train legs twice a week by dividing quads during the first half of the week and then training hamstrings later in the week. Many other trainers and work out guru’s would call my leg routines far too complex because I do so many exercises at high repetitions. I would generally agree with them but I find an exception to every rule. If it works for me- stick with it no matter who challenges your knowledge and instinct on training.
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Leg Extension
3x12-15 reps at a moderate weight to warm up with
Leg Press: 4x20
Hack Squats: 3x12-15
Dumbbell Squats: 3x12 (sometimes I will do dumbbell stiff legged deadlifts as superset)
Dumbbell Lunges: 3x12-15
Single Leg Leg Press: 3-4x20 superset with single leg extension 3-4x10
If I have an energy left I will do 4 sets of 20 rep knee ups and 4 sets of 20 rep straight leg lifts with the hanging arm slings. I like to perform these ab exercises after legs because my quads feel 900 pounds and it seems to make the exercises feel more effective!
On hamstring day I usually add calves
Dumbbell Lying Leg Curl: 3x12
Barbell Stiff Legged Deadlift: 3x12 superset with Seated Calf Raises: 3x20
Leg Curl: 3x12 superset with Dumbbell Calf Raise: 3x20
Glute / Ham Machine 3x20 superset with Single Leg DB Calf Raise: 2x30
Optional: Thigh Adductor: 3x30 superset with Thigh Abductor: 3x30
I know it sounds like a lot…almost too much but it has given me good results and plus I love working legs. I do not do a lot of barbell squats because I have had ACL surgery and I tend to enjoy the leg press as an alternative. I am still a firm believer that squats are the overall best leg builder and enhancer if you use good form. I use dumbbells when I perform squats because I like to go very low and I feel like I am in better control with dumbbells. It is just an instinct “thing!” I frequently superset dumbbell squats with dumbbell stiff legged deadlifts- I enjoy that feeling of ALMOST blacking out! The reason for the high reps on the leg press is because I do not go knee to chest. I generally use it as my mass movement but I don’t go as low as a power lifter or body builder would go. I am still a bit hesitant after my surgery- I use the rehab range of motion approach which is still effective yet very conservative.
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