Leg Day

gtwin · 11-09-2009, 11:07 AM

Usually on leg day, I find that at the end of my workout....overall I am spent, but my legs aren't....if that makes sense. For example...after lifting on leg day, I still find I am able to run 2 miles on the treadmill. I don't know if I'm not lifting heavy enough or if I'm not doing enough on leg day. Here is one of my current leg routines, I train legs 2x a week:

BB Squats: (3 warm-up sets of 15 reps) and 4 working sets - 8-12 rep range (currently up to 145 lbs)
SLDL: 4 x 15, 12, 10, 8 reps (currently up to 165 lbs)
Leg Press: 4 x 15, 12, 10, 8 (currently up to 410 lbs)
Bulgarian Squats: 4 x 12 (each leg)
Leg Extensions: 4 x 12

Since I'm trying to maximize fat loss, I recently added in cardio on my leg days as well. So I do 1-2 miles on the treadmill depending on how much energy I have left. But I find it odd that I'm able to even run on leg days, seeing as how most women on this board say that if you're able to run or do HIIT on leg day, you aren't lifting heavy enough. Am I doing something wrong or should I continue to do what I'm doing if my body seems to be responding ok with it? And I included the heaviest weight so that you can get an idea as to how intense (or not intense) my leg day is. Thanks for all your advice or input!

JC32 · 11-09-2009, 11:58 AM

It's hard to say if you are lifting heavy enough w/o knowing you... but here is a few ideas...

What about doing dropsets or egyptians on the leg press?? This is the quickest way I know to truly fatigue them out.

Also you may try adding a few more exercises... I do a hamstring press, sumo press, and calf raises off the leg press machine (might be worth adding).

You could also try doing some cycling on leg days (instead of treadmill) and doing a hill program (which is what I do to finish them).

nunu713 · 11-09-2009, 02:29 PM

How long have you been doing this routine? If you've been doing the same routine (reps/set, order of the machines) for a while, your legs may be used to it and it's time to change things up. Sometimes I find just doing my routine in reverse order is enough to shake things up.

That is kind of odd though. I can't lift as heavy as you (yet!

) but there's no way I could do a run after my leg day. I live on the second floor, and some days I call my husband from the car to come down and carry me up the stairs!

kimm4 · 11-09-2009, 02:47 PM

Quote:

Originally Posted by gtwin

Usually on leg day, I find that at the end of my workout....overall I am spent, but my legs aren't....if that makes sense. For example...after lifting on leg day, I still find I am able to run 2 miles on the treadmill. I don't know if I'm not lifting heavy enough or if I'm not doing enough on leg day. Here is one of my current leg routines, I train legs 2x a week:

BB Squats: (3 warm-up sets of 15 reps) and 4 working sets - 8-12 rep range (currently up to 145 lbs)
SLDL: 4 x 15, 12, 10, 8 reps (currently up to 165 lbs)
Leg Press: 4 x 15, 12, 10, 8 (currently up to 410 lbs)
Bulgarian Squats: 4 x 12 (each leg)
Leg Extensions: 4 x 12

Since I'm trying to maximize fat loss, I recently added in cardio on my leg days as well. So I do 1-2 miles on the treadmill depending on how much energy I have left. But I find it odd that I'm able to even run on leg days, seeing as how most women on this board say that if you're able to run or do HIIT on leg day, you aren't lifting heavy enough. Am I doing something wrong or should I continue to do what I'm doing if my body seems to be responding ok with it? And I included the heaviest weight so that you can get an idea as to how intense (or not intense) my leg day is. Thanks for all your advice or input!

My honest thoughts at your weight, you could possibly be pushing a little heavier than you do now. Might be time for a switch up in the routine so follow some advice that was given here. Throw in some drop sets, supersets, even giant sets. Things like static holds, slow negatives, forced reps, failure, etc...

The cardio is not going to maximize your fat loss...it's all about your diet.

Good luck and keep at it!!

punxnotdead309 · 11-09-2009, 04:24 PM

I was struggling with the same problem. I lowered my rep range and changed it up a little and I am really feeling it today!

gtwin · 11-09-2009, 05:18 PM

Quote:

Originally Posted by kimm4

My honest thoughts at your weight, you could possibly be pushing a little heavier than you do now. Might be time for a switch up in the routine so follow some advice that was given here. Throw in some drop sets, supersets, even giant sets. Things like static holds, slow negatives, forced reps, failure, etc...

The cardio is not going to maximize your fat loss...it's all about your diet.

Good luck and keep at it!!

Oh I def agree, at my weight I should be able to push a lot more weight...I had been wondering about that also. I'm def going to follow the advice the ladies gave here and change it up. I know diet is THE most important part, and I followed the advice you had given me a few weeks ago and I was able to break out of my plateau. Thanks Kimm and thank you ladies for your input!

Glamorous · 11-09-2009, 07:10 PM

Quote:

Originally Posted by punxnotdead309

I was struggling with the same problem. I lowered my rep range and changed it up a little and I am really feeling it today!

I love 5x5, personally...I have thrown up from bb squats. I would up the weight and consider a lower rep range.

nunu713 · 11-10-2009, 06:46 AM

Quote:

Originally Posted by Glamorous

I love 5x5, personally...I have thrown up from bb squats. I would up the weight and consider a lower rep range.

I'm currently addicted to my 5x5 workout. It's probably the first time ever that I've woken up at 4:30am, excited to get to the gym. Weird, but I'm not complaining!

jess_muscles · 11-11-2009, 01:05 AM

Quote:

Originally Posted by gtwin

Usually on leg day, I find that at the end of my workout....overall I am spent, but my legs aren't....if that makes sense. For example...after lifting on leg day, I still find I am able to run 2 miles on the treadmill. I don't know if I'm not lifting heavy enough or if I'm not doing enough on leg day. Here is one of my current leg routines, I train legs 2x a week:

BB Squats: (3 warm-up sets of 15 reps) and 4 working sets - 8-12 rep range (currently up to 145 lbs)
SLDL: 4 x 15, 12, 10, 8 reps (currently up to 165 lbs)
Leg Press: 4 x 15, 12, 10, 8 (currently up to 410 lbs)
Bulgarian Squats: 4 x 12 (each leg)
Leg Extensions: 4 x 12

Since I'm trying to maximize fat loss, I recently added in cardio on my leg days as well. So I do 1-2 miles on the treadmill depending on how much energy I have left. But I find it odd that I'm able to even run on leg days, seeing as how most women on this board say that if you're able to run or do HIIT on leg day, you aren't lifting heavy enough. Am I doing something wrong or should I continue to do what I'm doing if my body seems to be responding ok with it? And I included the heaviest weight so that you can get an idea as to how intense (or not intense) my leg day is. Thanks for all your advice or input!

i am the same as you. on leg day my body feels totally drained and taxed, but i feel nothing in my actual quads...and i think that's quite normal, because muscle soreness doesn't always happen immediately, hence the concept of DOMS (Delayed Onset Muscle Soreness).
so if i feel it the next day, i know ive had a good workout. Having said that, no muscle soreness at all does not mean you havent had a good workout (you might have a really good brand of skins tights hehehehhe)

Julie01 · 11-12-2009, 03:21 PM

I find that the day after a leg workout I can run longer and faster than what I normally run. Even when my legs are sore. It's very weird...

momthebomb · 11-12-2009, 08:42 PM

I would definitely find some intensity boosting techniques to change up your workout.

Here are some examples...

http://www.missfitchick.net/PumpUpTh...urWorkout.html

Walk2liv · 11-13-2009, 12:54 AM

Quote:

Originally Posted by jess_muscles

i am the same as you. on leg day my body feels totally drained and taxed, but i feel nothing in my actual quads...and i think that's quite normal, because muscle soreness doesn't always happen immediately, hence the concept of DOMS (Delayed Onset Muscle Soreness).
so if i feel it the next day, i know ive had a good workout. Having said that, no muscle soreness at all does not mean you havent had a good workout (you might have a really good brand of skins tights hehehehhe)

Same goes for me. I do a good workout where my legs are burning like no tomorrow and i'm shuffling across the floor and not be sore the next day. Stretching and warming helps that.