Starting to re design my leg routine, don't want to waste time with machines with the exception of leg press. Need suggestions on mostly compoun lifts and a good order in which to do them. Have had some experience but not much with dead lifts/good mornings. Mostly do squats, leg press, lunges, and standing calve raises. NEED MORE. Also don't want to over rep on leg workout. Open to any and all suggestions.
Thread: Compound leg workout
01-20-2011, 11:44 AM #1
Compound leg workout
01-20-2011, 11:47 AM #2
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So are you trying to avoid machines or isolation movements?
About the only isolation movements you'll find for the legs are the ab/adductors and leg extension & ham curl machines. Outside of that, it is pretty much all compounds.-
Alchemist of Alcohol
01-20-2011, 12:10 PM #3
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Without any machines you pretty much named them: deadlifts, squats, leg press, lunges, and standing calve raises. Any reason why machines are a waste of time? Free weight exercises are great but if you have access I would at least consider doing leg curls and extentions. They have their place in a balanced leg workout, in my opinion.
08-18-2011, 10:11 PM #4
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08-18-2011, 10:25 PM #5
08-19-2011, 01:31 AM #6
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Hack Squat (to supplement or replace BB Squat)
Leg Press (to supplement or replace the above)
Leg Curls, either lying or seated. Lying tends to be easier because you tend to put your lower back into it a bit.
Weighted Calf Raises, seated, standing, donkey, or combination of 2 or more
That's all you need for legs.
08-19-2011, 01:49 AM #7
SQ 2x150kg BP 95kg DL 190kg OHP 60kg @ 70kg
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You can work out without training, but you can't train without working out.
The noob effect, as explained by Greg Everett: "You take someone who's totally sedentary and you can get 'em stronger by making them pick their nose vigorously for an hour a day."
08-19-2011, 09:00 AM #8
make sure you work the hams as much as the quads man.
Lets say you do
Squats(quad and glute dominant) then do Stiff Legged Deadlifts(hamstrings) and finish off with some lunges(hams and quads) .Some calf raises and you can't go wrong really.If you do 1 exercise for hams and 3 for quads and you stall at quad dominant exercises it's fair to say its your hams giving out
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