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  1. #1
    Registered User OlympicaProdigy's Avatar
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    Compound leg workout

    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.
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  2. #2
    Encyclochuzzle chazzy1864's Avatar
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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.
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  3. #3
    -=SUPER USER=- terman1's Avatar
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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.
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  4. #4
    Registered User jdech3's Avatar
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    Originally Posted by terman1 View Post
    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.
    lol i know im a bit late on the thread, but definitely pretty much all good workouts. but machines are no good for general power and massing. for overall body mass you wana compounds like squats, bench, bent rows etc
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  5. #5
    Registered User jsmoor09's Avatar
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    Anyone do leg curls? I hate them with an undying passion, considering tossing them. I currently DON'T do lunges. Or leg press. Basically just Squats, Leg Extensions, curls, standing/seated calf raises. Pick up lunges or leg press? both? Curls worth keeping?
    8/20:
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  6. #6
    Chest ScarsBrah minimoogle's Avatar
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    Squat
    Hack Squat (to supplement or replace BB Squat)
    Leg Press (to supplement or replace the above)
    Leg Extensions
    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.
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  7. #7
    It's Over 9000!!! rdferguson's Avatar
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    Originally Posted by jsmoor09 View Post
    Anyone do leg curls? I hate them with an undying passion, considering tossing them. I currently DON'T do lunges. Or leg press. Basically just Squats, Leg Extensions, curls, standing/seated calf raises. Pick up lunges or leg press? both? Curls worth keeping?
    On that plan, curls are definitely worth keeping. But if you bring in some hip-dominant extension movements (eg Deadlifts, RDLs, goodmornings, hyperextensions, GHRs, hip thrusts) then leg curls will become far less necessary. It's important to have a good balance of quad-dominant and hip-dominant exercises to prevent muscle imbalances and build the whole thighs, not just the quadriceps.
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  8. #8
    Registered User Roniboney's Avatar
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    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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