Critique leg workout (good post= reps)

[mo87]

I train legs once a week.

3x10 squats
3x10 leg press
4x10 leg extension (reverse pyramid, and last set to failure)
2x10 lunges
3x10 hamstring leg curls
3x12 standing calf raises


Goal: increase leg mass.

[RickRolld]

Originally Posted by mo87

I train legs once a week.

3x10 squats
3x10 leg press
4x10 leg extension (reverse pyramid, and last set to failure)
2x10 lunges
3x10 hamstring leg curls
3x12 standing calf raises


Goal: increase leg mass.

In all honesty it seem pretty solid. You have 12 sets for your quads and that has always been pretty good for me. If you are eating properly and don't see gains then you may want to increase the number of sets to 15-18, but I think you should be fine.

I would personally add in 3 more sets of hamstring work to make sure you hit it hard enough, but if you kill your hamstrings with your quad exercises then 3 is fine.

You might want to decrease the leg extensions to 2 sets and add a set to both leg press and squat so you hit the quads harder and take it a little easier on the leg extension machine since many people complain about discomfort with it.

Finally, remember to hit calves more than once a week. Calves are like abs and should be worked out 2-3 times a week for most people because of the nature of the muscle fibers. Just add calves to another workout 2-3 days after leg day.

[grim83]

i would personally cut the volume to the exercises that give you the most bang for your buck. this is the routine id recommend.

1-2x12-15 leg extension (for a warm up)
3x25,15,6-8 squats
3x10-12 sldl
3x12 standing calf raises


and i would do calves 2-3 times a week depending on genetics, use different exercises each time though

[EPMD]

I like this balance of volume for my legs:

Squats - 3 sets
Romanian Deadlifts - 2 sets
Leg Press - 3 sets
Leg Curls - 2 sets
Standing Calf Raises - 3 sets

Limiting it to 14 sets allows me to focus on giving each set my all and keeping things efficient...much like grim83 said above. It also gives me time to do some HIIT cardio afterwards, which is all kinds of fun after a leg workout.

[IndestructableJ]

Originally Posted by mo87

I train legs once a week.

3x10 squats
3x10 leg press
4x10 leg extension (reverse pyramid, and last set to failure)
2x10 lunges
3x10 hamstring leg curls
3x12 standing calf raises


Goal: increase leg mass.

Sounds like a pretty solid exhausting workout. Nothing better than the coming out of the gym with the feeling of not being able to walk to your car. Sounds good man. I just repped you. Think you could post a reply to my thread here?: http://forum.bodybuilding.com/showth...#post341205591

[TheStuddMuffin]

Originally Posted by mo87

I train legs once a week.

3x10 squats
3x10 leg press
4x10 leg extension (reverse pyramid, and last set to failure)
2x10 lunges
3x10 hamstring leg curls
3x12 standing calf raises


Goal: increase leg mass.

For me, lower volume works.

I would most definitely recommend changing the reps up. Don't keep everything at 10 reps; variation is very important.

Leg extensions suck. Leg curls are alright. Both are not necessary though.

Something like this may do you well:
Squat: 12 reps, 8 reps, 6 reps. Maybe another set.
Leg Press: 3x10 would work fine. Maybe go up to 15-20 reps after, or even a heavy set.
Lunges/Deadlifts if you wish

But for real, if you workout hard that will be enough. You don't need a bunch of exercises or isolations for a good workout.