at my school gym theres a leg press, power rack, and free weights and bars.
how about
squats
4 sets 10-15 reps
leg press 3 sets 10- 15reps
deadlifts 2 sets - 10-15 reps
then 4 sets of calf raises with the leg press for 10-15 reps
im not sure how many sets the legs should do and im not sure of the rep range. im looking to pack on some mass and strength
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Thread: how many sets-reps for legs?
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09-21-2003, 06:24 PM #1
how many sets-reps for legs?
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09-21-2003, 06:29 PM #2
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09-22-2003, 02:47 AM #3
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09-22-2003, 03:31 AM #4
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09-22-2003, 04:09 AM #5
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09-22-2003, 04:25 AM #6Originally posted by Superman
Deadlifts are for your spinal erectors in your back, not your legs.
ACtually deadlifts work more leg muscles than back muscles. Only 1 back muscle is worked, versus 3 leg muscles, quads hams and glutes. But thats not the question
I like to do legs high volume, like you are doing. Your routine look good, keep the 4 sets for squats, add hamstgin curls, seated calf raises (there is a difference), and leg extentions, and it will be perefct.
Phil
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09-22-2003, 04:33 AM #7
actually i'd get the deadlifts out and add in some direct hamstring work, probably SLDLs since there are only free weights. deadlifts do work your legs, but each muscle is getting indirect work.
other than that it looks great man. good luck.."There's gotta be some kind of limit on how many times they can keep making money off of these boy bands..."
Fred Durst
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09-22-2003, 06:16 AM #8
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09-22-2003, 06:43 AM #9Originally posted by bizkit
actually i'd get the deadlifts out and add in some direct hamstring work, probably SLDLs since there are only free weights. deadlifts do work your legs, but each muscle is getting indirect work.
other than that it looks great man. good luck..
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09-22-2003, 08:08 AM #10Originally posted by Flexer
ACtually deadlifts work more leg muscles than back muscles. Only 1 back muscle is worked, versus 3 leg muscles, quads hams and glutes.
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09-22-2003, 08:17 AM #11
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09-22-2003, 08:38 AM #12
If you want big legs you must do heavy squats. This simply is not possible by doing 15 reps. I highly doubt there is an individual out there who has big legs and got them from doing 15 reps on squats all of the time.
A lot of people think it is necessary to do 10+ reps because that is what the pros say they do. Well I have news for you: They may have big legs and currently do 10+ reps for all exercises, but that isn't how they got there. Ronnie Coleman and Johnnie Jackson are two prime examples. Both are big AND strong, and both are former powerlifters.
I say abolish the idea of 10+ reps untill you have already aquired a lot of mass in the muscle that you are working. 4-8 reps is a much better range IMO. Sure changing it up every now and then can benefit you somewhat, but the core of most programs should be heavy weight/low reps/perfect form.
My training partner is a prime example of this. We both were cutting this summer, and he decided that he would stick in the 8-12 rep range religiously. I decided that I would stay in the 4-8 rep range. With nearly identical diets, I kept much more mass than he did, and he started at a bodyfat percentage less than me, and ended up at a bodyfat percentage that was the same as me.
My point - If you want to be big then you've got to lift heavy!
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09-22-2003, 08:44 AM #13
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09-22-2003, 08:45 AM #14Originally posted by IronMike
High rep squats can be good for not only adding mass to your legs but to your whole body. Do a search on google for '20 rep squats' and read up on them!
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09-22-2003, 08:52 AM #15Originally posted by BigTraps
Notice I never said that high reps don't work. I said that as a whole low reps are much better. 20 rep squats are used as shock treatment, not as a central idea to a year long training program.
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09-22-2003, 08:55 AM #16
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09-22-2003, 10:06 AM #17
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09-22-2003, 11:12 AM #18
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09-22-2003, 01:26 PM #19
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09-22-2003, 06:02 PM #20
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