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  1. #1
    Registered User gazmorton2000's Avatar
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    Share your leg session please

    Hey folks. in trying to post/contribute more, I did a quick search for this but couldn't find anything in the over 35 section so I was wondering if you wouldn't mind sharing your leg days or variations. Do you do 1/2 sessions a week? Split them up or hit them all twice?

    As I am currently adjusting to try and hit most parts 2x per week, this is the one I am struggling most with. Many years ago, I would always just go to complete failure once a week and struggle to walk for quite a few days after. Now I have been still hitting them fairly hard once a week and have DOMS for 2-3 days. I have what I think are reasonably strong legs and always squat first, sometimes varying between say 4 x 10/12 or couple of arm ups then 12/10/8/6 increasing weight or 5x5 fairly heavy.

    Last weeks session for example was....

    Squat - 2 sets to warm up starting with bar and then increasing weight, 12/10/8/6.
    Leg Press - 3 x 12-15 (the pain is real on this one)
    Walking DB lunges 3 x 20 reps (10 each leg)
    Lying leg curl 4 x 10 (ish)
    Extensions 3 x 10-12
    Calfs - Standing calf raise 4 x 15-20 (till the pain is far too much/failure

    I mix the exercises up most weeks but always squat first. Would love to hear any advices as well as your own sessions.
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  2. #2
    Registered User etet1919's Avatar
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    ^^^ You don't want to know what my "leg sessions" are like.
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    Registered User grubman's Avatar
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    I do approximately the same volume (1 rep BEFORE failure)...but split up over 3.5 days a week (every other day) on a full body routine (on average, 3 sets for quads, 2 sets for hams and calves)....haven’t had DOMS in years. Legs are my genetic weakness*, but I’ve done ok with what I have to work with.

    *I don’t say this lightly or as an excuse, one only needs to go to my family reunion in the summer to see generations of short men with stocky upper bodies and scrawny calfless legs poking out of shorts to be convinced .
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    Registered User johndoethethird's Avatar
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    I hit legs twice a week.

    Back Squat (sometimes FS depending on program) - dynamic stretches, 15x warmup with bar, 10x 60kg (132lbs) then working sets of 5x5 @ 90kg (198lbs) (I add weight each workout)
    Walking Lunges - 35kg (77lbs) barbell on my back 3x20
    Split Lunges - 30kg (77lbs) barbell on my back 4 Directions each leg x3 (I use this to balance both sides as I did a lot of split jerks in the past on only one leg)
    Leg Extensions - 3 x 10 x 65kg (143lbs)
    Lying Hamstring Curls - 3 x 10 x 34kg (75lbs)

    I have Deadlift on my back day which I also hit twice a week
    Last edited by johndoethethird; 02-11-2019 at 08:47 AM.
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    Last otter standing Jtbny's Avatar
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    Originally Posted by etet1919 View Post
    ^^^ You don't want to know what my "leg sessions" are like.
    OK :boggle:


    I hit legs in some form 4 times a week. Squats of some sort 2-3 times, high rep leg presses, lunges, yoke walks for 60 feet, lunges for 90 feet, leg curls, add/abbductor machine ect. They also get hit with deadlifts and farmers.
    Last edited by Jtbny; 02-11-2019 at 05:27 PM.
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  6. #6
    Registered User tblodg15's Avatar
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    Leg portion of my current full body routine:
    Mon - Barbell squats 4 x 6-8

    Wed - Bulgarian split squat 3 x 10-12

    Fri - Barbell front squats 3 x 5-6
    - Romanian deadlifts 3 x 6-8

    Previous upper-lower routine I was hitting legs twice per week with basically same exercises as above along with good mornings but split into 2 days instead of 3 days. I had also been doing sissy squats but stopped due to excessive knee pain. I have had ACL reconstructive surgery on both knees and my right knee still has some patellar tendonitis but I am working though it.

    I lift at home and do not have a leg press or leg ext/leg curl. I plan to eventually buy a leg press and will add in lunges and farmer walks etc... when I feel it's needed but legs are growing as it is for now.
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
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  7. #7
    Registered User Plateauplower's Avatar
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    My leg workouts vary by how I'm feeling. I usually have a higher and lower intensity day each week. Lately something like this

    Squats
    135x10
    225x8
    275x8
    315x5
    335-355x5
    335-355x5
    335-355x5

    Conventional Deads
    135x5
    225x5
    315x5
    365x5
    405X
    405X


    Leg Press
    360x10
    450x10
    500x10
    550x8-10

    --------------------------

    Other day
    Squats Work up to 3X8 as heavy as I can get close to 3x8 (315-325)
    Trap Bar deads 3x8
    Leg press 4x10
    BB Lunges 3x10

    Don't currently do any real Iso like leg curl or extensions. No reason other than I usually feeling "done" by the end of my compound stuff....
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  8. #8
    Clearly Irrational blue9steel's Avatar
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    Just the leg portion of my routine, leaves out warmups and light mobility work, five lifting sessions per week so 2+ frequency with overlap:

    Mass Pull: Power Cleans 5x5
    Mass Push: Front Squats 5x5, LP Calf Raises 3x10
    Strength Pull: Deadlifts 3x5
    Strength Push: Overhead Squats 5x5
    Power Pull: Deadlifts 3x3
    Power Push: Squats 3x3
    Deload Pull: Hip Thrusts 3x8 (3s)
    Deload Push: Reverse Lunges 3x3E
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  9. #9
    Harsh Truth Distributor xsquid99's Avatar
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    Originally Posted by gazmorton2000 View Post
    Last weeks session for example was....

    Squat - 2 sets to warm up starting with bar and then increasing weight, 12/10/8/6.
    Leg Press - 3 x 12-15 (the pain is real on this one)
    Walking DB lunges 3 x 20 reps (10 each leg)
    Lying leg curl 4 x 10 (ish)
    Extensions 3 x 10-12
    Calfs - Standing calf raise 4 x 15-20 (till the pain is far too much/failure
    I hit legs twice a week, what you listed above is my "light" day.

    My (other) heavy day usually looks like this:

    Squats - 2-3 warm up sets and then 8/6/5/4/3/1.
    Incline Leg Press - 4 x 8-10 and finish with 1 set of AMRAP
    Lying or seated leg curl - 4 x 12-15
    Leg Extensions - 4 x 10-12
    Standing Calf Raise - 4 x 12-15
    Seated Calf Raise - 4 x 12-15
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  10. #10
    High Plains Lifter Mark1T's Avatar
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    Currently, I am working legs 1X per week. If you didn't hear me, 1X PER WEEK.

    Back Squats - pretty much to failure

    Ham Curls

    Goblet Squats

    Some form of calf raises
    In life and in the gym we have to exceed our self-perceived abilities and take calculated risks, in order to succeed and to progress.

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  11. #11
    Registered User gazmorton2000's Avatar
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    Thanks for sharing so far.

    Interesting to see anything between once and 4 times per week!

    Yesterday I started with 4 x 6 squats after warm up. Weight felt good so could have probably got another rep or two. Might up the weight next time I try that.
    Romanian deadlifts 4 x 10
    Incline Press 4 x 12
    Super set seated curls and extensions 4 sets.

    Sore today. Dialled back the volume slightly as I am going to do legs again Friday.
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  12. #12
    Registered User grubman's Avatar
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    Well, today WAS supposed to be my day off...but instead, my leg session consists of 7 miles of walking in knee deep, unshoveled, wet snow...gotta love Wisconsin...gotta love my job!

    Tonight is going to be a sit on the couch with Netflix and a pizza night!
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  13. #13
    Registered User tblodg15's Avatar
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    Originally Posted by grubman View Post
    Well, today WAS supposed to be my day off...but instead, my leg session consists of 7 miles of walking in knee deep, unshoveled, wet snow...gotta love Wisconsin...gotta love my job!
    I guarantee you burned more calories in that 1 day at your job than I do in an entire week at mine, maybe 2 weeks!
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
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  14. #14
    Registered User acrawlingchaos's Avatar
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    I do legs through the week, but keep a low volume. For Squats, I work to a single heavy set of squat and then work Anderson squats in the 3-5 rep range. After that at I'll do DB SLDL and some monster band walks. My second squat session isn't much different, though I may do leg curls/extensions instead.



    Originally Posted by etet1919 View Post
    ^^^ You don't want to know what my "leg sessions" are like.
    I'm pretty sure he does, that's why he asked.
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    Positive Mental Attitude Aristotelian's Avatar
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    I do "lower body" days twice a week in a 4x upper/lower split.

    A max effort lower body day looks like:

    Work my way up to a max effort deadlift between 3-5 reps with 5 reps in every set leading up to that.

    Bulgarian split squats: 3 sets of 8-10 reps.

    Low cable pull throughs: 3 sets of 10

    Situp circuit - these days on an incline setup.

    It is plenty challenging for me...
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    Weak and foolish OldFartTom's Avatar
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    * 5 sets 10 squats -- 3 times a week
    * Deadlift ever other workout
    * Calf and shin, if I have spare time, probably once a week
    * Gradually introducing jogging 3 times a week on "rest" days, not a leg workout... but interacts with the leg workouts
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Busy working towards an invisible 6 pack
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  17. #17
    Registered User ChristosC's Avatar
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    I change it up slightly every week but it looks like this:

    Leg curls (pre-exhaust) 4 x 12
    Squats 4 x 6-8
    Leg press / Bulgarian split squats / Lunges 4 x 12
    Stiff leg deadlift / Romanian deadlift 4 x 15
    Standing smith machine calf raise 5 x 10
    Seated calf raise 5 x 12-15

    I do regular deadlifts on the day before as well.
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    Weak and foolish OldFartTom's Avatar
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    Originally Posted by ChristosC View Post
    I change it up slightly every week but it looks like this:

    Leg curls (pre-exhaust) 4 x 12
    Squats 4 x 6-8
    Leg press / Bulgarian split squats / Lunges 4 x 12
    Stiff leg deadlift / Romanian deadlift 4 x 15
    Standing smith machine calf raise 5 x 10
    Seated calf raise 5 x 12-15

    I do regular deadlifts on the day before as well.
    Why the pre-exhaust? If you do the leg curls after the Stiff leg DL can you do more volume (better squats and DL?)
    You find the pre-exhaust worked better for you?
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
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  19. #19
    Registered User ChristosC's Avatar
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    Originally Posted by OldFartTom View Post
    Why the pre-exhaust? If you do the leg curls after the Stiff leg DL can you do more volume (better squats and DL?)
    You find the pre-exhaust worked better for you?
    It's just a program that I'm doing from time to time to prevent things from getting boring (https://www.t-nation.com/training/4-...uts-for-growth).
    In the later half of 2017 I switched from a split to 5x5 and started at 50% of my 1-rep max on everything. Did that until I broke my PR in squats (270 x 5 at my size of 5'5" / 187 lbs).

    Then I had a rough last year with some problem in my right shoulder. I checked it out but it's still not 100%, but at least it's pain free. So last year I did focus on just rehab of my shoulder the few times I went to the gym, so no leg training since May 2018 until this year.
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  20. #20
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    Mon
    Heavy Squat

    Wed
    Light Squat

    Fri
    Medium Squat


    https://startingstrength.com/trainin...y-light-medium

    https://www.andybaker.com/heavy-light-medium-16-faqs/


    Currently it's three 3 week cycles where each week is 6, then 5, then 4 reps per set, with four sets on heavy day, two on light day at 10% less weight, three on medium day at 5% less weight...then a few weeks peaking down volume up intensity to a max.

    one before was just sets of 5 across for 6 weeks with 5 sets heavy day, 4 sets 5% down on medium day, and 3 sets 10% down on light day...then weeks of sets of 4, 3, 2, 2, 1 and finally max.
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  21. #21
    Registered User tblodg15's Avatar
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    Originally Posted by Farley1324 View Post
    Mon
    Heavy Squat

    Wed
    Light Squat

    Fri
    Medium Squat


    https://startingstrength.com/trainin...y-light-medium

    https://www.andybaker.com/heavy-light-medium-16-faqs/


    Currently it's three 3 week cycles where each week is 6, then 5, then 4 reps per set, with four sets on heavy day, two on light day at 10% less weight, three on medium day at 5% less weight...then a few weeks peaking down volume up intensity to a max.

    one before was just sets of 5 across for 6 weeks with 5 sets heavy day, 4 sets 5% down on medium day, and 3 sets 10% down on light day...then weeks of sets of 4, 3, 2, 2, 1 and finally max.
    Those are good articles, thanks for sharing. I am using a similar H-L-M scheme but have been doing mostly 3 sets across on all days. I have already been thinking about an extra set on heavy day but had not thought of maybe reducing a set on the M or L days. After reading that it has given me some ideas that I may experiment with.

    The main difference with my current routine and those described is that I vary the rep schemes as well as the intensity. I am doing 4-6 reps per set on my H day, 10-12 on L day and 8-10 reps on M day.

    Edit - actually the 4-6 rep range on H day is on my bench press, on squats I am doing 6-8 reps on H day.
    Last edited by tblodg15; Yesterday at 07:00 AM.
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    Today was leg day 2 with a ham focus. Tuesday was leg day 1 with a quad focus.

    15 min treadmill warmup
    Lying leg curl 4x8 (very slow)
    Glute press 4x12
    Abductors 4x12
    Dynamic DB lunges 4x8
    Stiff leg BB deadlift 4x8 (very slow)
    Leg press 4x12 (feet high pressing with heels)
    Calf raise 4x12 (cramping here)
    KB swings 4x12
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