Leg workout- please help reps

[SCskinnymuscle]

what is a good leg work-out that i can do twice a week? what has worked for yall?

[Suyneej]

Squats,Deadlifts,leg press or lunges (either or...rotate them weekly/every workout if u want) leg extenion and leg curls to finish the workout off (drop sets imo)

[Govithoy]

1 - quad dominant
Front Squats
Romanian Deads
Split Squats
Lunges
Calf Rise

2 - post. chain dominant
Conventional or Sumo Deadlift
Back Squats
Good Morning
Zercher Squat (w/ bar from low rack position)
Calf Raise

[USC]

My first leg day of every week(I have 3) looks like this-

Front Squats (clean rack)
OH BB lunges (lunges with a loaded BB in the snatch position(I love this one))
Back Squats
Glute/Ham Raises
Deadlift
Calf Raises

[The_Yellow_Boy]

Originally Posted by SCskinnymuscle

what is a good leg work-out that i can do twice a week? what has worked for yall?

Leg Workout #1 :
Squats (Front Squats or Back Squats or Hack Squats, alternate it)
Leg Presses
Lunges (Walking Lunges or Static Lunges, alternate it)
Leg Extensions
Standing Calves Raises
Calves Raises on Leg Press Machine (or Donkey Calves Raises)

Leg Workout #2 :
Stiff Ledged Deadlifts
Lying Leg Curls
Standing Leg Curls
Standing Calves Raises
Seated Calves Raises

Hope That Helps...

[Pudz]

for my legs day i do

squats
leg press
leg curls
calve raises

[itslocke]

If you want to get jacked up, here ya go:

Glutes/Quads/Hams:

BB ATG Squat- 5x12,10,8,8,6
BB Front Squat- 4x10
Leg Press- 4x8,10,12,14
Seated Leg Extension- 3x12
Seated Leg Curl- 3x12

Make sure your ATG Squats are done with excellent form to maximize your pump and gains. Go slowly until far enough past 90 degrees that the weight is mostly on your glutes and then flex them as you rise back up for your next repetition. Also, for leg press there's no freaking pussy-ass partials involved so don't use a lot of weight. I usually use just 2 or 3 plates and go until my knees are at my shoulders, then all the way pushed out near lock-out.

Calves:

Standing Calf Raises w/ toes inward- 3x12, 10, fail
Seated Calf Raises 4x14,16,16, fail

Reps for Calves are a good estimate. I try to go for between 12-15 repetitions on each set with my last set to failure.


Enjoy, and make sure you bring a wheel-chair.