Maximizing my Leg Workout

[stush]

I wish to maximize my leg workout. I do legs twice a week. Once heavy and once light.
I would be happy to receive feedback on the sequence and if anyone has better exercises that will work me really hard?! I usually do triceps on Leg days so I am adding them as well. Leg days usually take me about 50-55 minutes. I have put weights in so you have a gauge for where I am at!

Monday - Legs & Tri's

-Backsquats 4 sets, 45-65-75 X 8-10 reps
-Stiffleg Deadlift 3 sets, 80 X 7-10
-Leg Press 3 Sets, 170X10
-Step Ups 3 Sets, 20X10*, 15X10*, 15X10* (each set is 10 reps on each leg)
-Goodmorning 3 Sets, 45X12, 45X12, 45X10
-Leg Extensions 3 Sets, 75X10, 75X10, 70X10

then 3-4 sets of Triceps

Thursday - Legs & Glutes

Jump Squat 3 Sets, BWX20
Lunges 3 Sets, 7.5X20*, 7.5X20*, 7.5X20
Leg Press 3 Sets, 170X10, 170X10, 170X10
Squats: BW X 50
Leg Extensions: 75X10,75X10, 70X10
Seated Hamstrings: 60X10, 60X10, 60X10
Calves: 3 sets

I do Isolated Glutes on Fridays:
Glute Kickback with Cable 3 Sets: 30X25 (each leg)
Flutter kicks 3 sets
Glute Bridges 3 sets

Would love some feedback!
Thanks

[CharliC]

Are you following a specific programme? For working legs twice a week, that's a lot of sets per workout- more suitable for just doing legs once.

I'd scrap having a special glutes day, as you work them in your compound leg exercises- you can always add an isolation exercise for them on the leg days you have.

If you want to stick with the heavy and light, I'd suggest on heavy day, doing two compound exercises (e.g. squats and deadlifts) with 5x5, with another exercise for 3x8-10. Light day is fine as it is, as an endurance/active recovery day.

Alternatively, you could split up the leg days so you were doing
day 1: two heavy quad dominant exercises, one higher rep ham/glutes dominant exercise
day 2: two heavy ham/glutes dominant exercises, one higher rep quad dominant exercise

Just some ideas to throw atcha

[stush]

CharliC Great Advice Thanks!
Do you see a benefit from deadlifts (I do SLDL but not the regular ones?

Are you following a specific programme? For working legs twice a week, that's a lot of sets per workout- more suitable for just doing legs once.

I'd scrap having a special glutes day, as you work them in your compound leg exercises- you can always add an isolation exercise for them on the leg days you have.

If you want to stick with the heavy and light, I'd suggest on heavy day, doing two compound exercises (e.g. squats and deadlifts) with 5x5, with another exercise for 3x8-10. Light day is fine as it is, as an endurance/active recovery day.

Alternatively, you could split up the leg days so you were doing
day 1: two heavy quad dominant exercises, one higher rep ham/glutes dominant exercise
day 2: two heavy ham/glutes dominant exercises, one higher rep quad dominant exercise

Just some ideas to throw atcha

[CharliC]

CharliC Great Advice Thanks!
Do you see a benefit from deadlifts (I do SLDL but not the regular ones?

I prefer to do SLDLs and Romanians for legs and they're definitely key to my routine. I like the regular ones, but they put more focus on the back rather than the hammies.

[Linds33]

Deadlifts are A+++++++. I do both SLDLs and Romanians as well as conventional powerlifting deadlifts.

Glute activation is very important, but I would throw those Friday glute isolation workouts in with both of your leg days. But do them before your workout so that it helps to activate your glutes.

One legged leg workouts are great as well. The one legged box squat kills me every time and i do love one legged deadlifts.

You could also try some bulgarian split squats in there.

Overall I think it looks great! I workout legs twice a week as well, one day is deadlift/hamstring day and the other is squat/quad day.

[CharliC]

I workout legs twice a week as well, one day is deadlift/hamstring day and the other is squat/quad day.

Snap

[StephanieShine]

I
Monday - Legs & Tri's

-Backsquats 4 sets, 45-65-75 X 8-10 reps
-Stiffleg Deadlift 3 sets, 80 X 7-10
-Leg Press 3 Sets, 170X10
-Step Ups 3 Sets, 20X10*, 15X10*, 15X10* (each set is 10 reps on each leg)
-Goodmorning 3 Sets, 45X12, 45X12, 45X10
-Leg Extensions 3 Sets, 75X10, 75X10, 70X10


Thursday - Legs & Glutes

Jump Squat 3 Sets, BWX20
Lunges 3 Sets, 7.5X20*, 7.5X20*, 7.5X20
Leg Press 3 Sets, 170X10, 170X10, 170X10
Squats: BW X 50
Leg Extensions: 75X10,75X10, 70X10
Seated Hamstrings: 60X10, 60X10, 60X10
Calves: 3 sets

I do Isolated Glutes on Fridays:
Glute Kickback with Cable 3 Sets: 30X25 (each leg)
Flutter kicks 3 sets
Glute Bridges 3 sets

Would love some feedback!
Thanks

On your Mondays I would do the Step ups before the leg press because step ups require more balance and more overall coordination and leg presses are more isolation. I always use a general rule of doing the most isolating exercising last to squeeze any last bit I have out of the muscle fibers even when my supporting muscles are fatigued. Make sense?

This is more personal, but I like to do deadlifts before any squating. That way I have the most energy to go as heavy as possible with the deadlifts. If I did heavy squatting first I would have to drop a few reps off my deadlifts. I only do this because my quads seem to come in faster than my hamstrings. So which ever part you want to emphasize - do that first!

[kimm4]

Looks like a solid plan to me.

I would get rid of the glute day on Friday, I don't think you need it.

I stick with RDL's to focus on glutes/hamms. SLDL's and regular deadlifts involve more lower back and I get enough of that in other exercises.

[stush]

Looks like a solid plan to me.

I would get rid of the glute day on Friday, I don't think you need it.

I stick with RDL's to focus on glutes/hamms. SLDL's and regular deadlifts involve more lower back and I get enough of that in other exercises.

I was just thinking according to what Kimm4 says that regular deadlifts should really be on back day... and then do SLDL's and RDL's on Heavy Hamm Day. I also read that RDL's are far superior to hamm curls...
Could someone give pointers on correct form in RDL's?

[CharliC]

I was just thinking according to what Kimm4 says that regular deadlifts should really be on back day... and then do SLDL's and RDL's on Heavy Hamm Day. I also read that RDL's are far superior to hamm curls...
Could someone give pointers on correct form in RDL's?

Here's a video tutorial.

You should be able to maintain a slight arch in the back throughout the movement (as soon as the back starts to round, you've surpassed the range of motion) and keep the bar close enough that it brushes your legs. If you're not feeling it much in your hammies, try narrowing your stance, or standing on a (stable!) platform for a larger ROM.