Steroids Forum

Anabolic Steroids and Bodybuilding Online Board


Training Question

Share
avatar
bigworm6

Posts : 32
Karma : 40
Join date : 2016-02-08

Training Question

Post by bigworm6 on Sun Sep 17, 2017 2:25 am

Well im having a hard time putting size on my legs. I was seeing if spliting them up, say hams one day, quads another, would be benifitial for me? And if so, what exersizes should i do on these days? I feel i can hit them harder if i isolate it like this, but not exactly sure on witch exersises i should do for each one on seperate days?
avatar
gustavo77
VIP
VIP

Posts : 206
Karma : 212
Join date : 2016-01-22

Re: Training Question

Post by gustavo77 on Sun Sep 17, 2017 3:02 am

Here is a couple of options:

Quads

warm-up leg ext 3 sets, 20-30 reps
squats or smith machine squats 5 sets, 20-8 reps (pyramid up in weight)
leg presses or hack squats 4 sets, 10-15 reps (first set is a feel/warm-up)
leg ext 3 sets, 12-20 reps to failure plus 1 drop in weight each set to failure

hamstrings

lying leg curl 5 sets, 20-12 reps (first 2 sets are warm-ups)
stiff leg deadlifts 4 sets, 10-15 reps (first set is a feel/warm-up)
seated leg curls or one-leg lying leg curls 4 sets, 10-15 reps, plus one drop of weight for the last two sets

calves

standing calf raises 5 sets 12-15 reps
seated calf raises 4 sets 12-15 reps


Put all the intensity that you can in to these sets and exercises and your legs will be growing in no time.


_________________
EVERYTHING GUS SAYS IS FOR ROLE PLAYING PURPOSES ONLY.
avatar
bigworm6

Posts : 32
Karma : 40
Join date : 2016-02-08

Re: Training Question

Post by bigworm6 on Sun Sep 17, 2017 7:12 am

Thanks for the replies man, very much appreciated
avatar
gustavo77
VIP
VIP

Posts : 206
Karma : 212
Join date : 2016-01-22

Re: Training Question

Post by gustavo77 on Sun Sep 17, 2017 7:52 am

No problem brother, leg training can be tough but you get what you put into it, training till you puke bro...lol.


_________________
EVERYTHING GUS SAYS IS FOR ROLE PLAYING PURPOSES ONLY.
avatar
thehulk3791

Posts : 84
Karma : 92
Join date : 2016-02-01

Re: Training Question

Post by thehulk3791 on Sun Sep 17, 2017 8:45 am

gustavo77 wrote:Here is a couple of options:



Quads

warm-up leg ext 3 sets, 20-30 reps
squats or smith machine squats 5 sets, 20-8 reps (pyramid up in weight)
leg presses or hack squats 4 sets, 10-15 reps (first set is a feel/warm-up)
leg ext 3 sets, 12-20 reps to failure plus 1 drop in weight each set to failure

hamstrings

lying leg curl 5 sets, 20-12 reps (first 2 sets are warm-ups)
stiff leg deadlifts 4 sets, 10-15 reps (first set is a feel/warm-up)
seated leg curls or one-leg lying leg curls 4 sets, 10-15 reps, plus one drop of weight for the last two sets

calves

standing calf raises 5 sets 12-15 reps
seated calf raises 4 sets 12-15 reps


Put all the intensity that you can in to these sets and exercises and your legs will be growing in no time.

OMG gustavo I train exa ctly like that I sware to god man...you just laid out my last leg work out I did!

that is crazy..

Later
THEHULK
avatar
dump truck

Posts : 9
Karma : 9
Join date : 2016-05-27

Re: Training Question

Post by dump truck on Sun Sep 17, 2017 9:42 am

gustavo77 wrote:Here is a couple of options:



Quads

warm-up leg ext 3 sets, 20-30 reps
squats or smith machine squats 5 sets, 20-8 reps (pyramid up in weight)
leg presses or hack squats 4 sets, 10-15 reps (first set is a feel/warm-up)
leg ext 3 sets, 12-20 reps to failure plus 1 drop in weight each set to failure

hamstrings

lying leg curl 5 sets, 20-12 reps (first 2 sets are warm-ups)
stiff leg deadlifts 4 sets, 10-15 reps (first set is a feel/warm-up)
seated leg curls or one-leg lying leg curls 4 sets, 10-15 reps, plus one drop of weight for the last two sets

calves

standing calf raises 5 sets 12-15 reps
seated calf raises 4 sets 12-15 reps


Put all the intensity that you can in to these sets and exercises and your legs will be growing in no time.

definetly do Hammies on another day to Quads. Not a bad work out above but I don't see lunges in there anywhere. Also if you want to get your calves to grow up the reps to 20-25 blast the crap out of them.
avatar
ptest

Posts : 16
Karma : 16
Join date : 2016-03-31

Re: Training Question

Post by ptest on Sun Sep 17, 2017 10:31 am

I think legs react best to high reps...leg press do strip sets, 20 set squat sets, drop sets on extensions..etc. See how that works, after that try going 5x5 workouts....this way you give it a try with heavier weights.
I always do hams and quads the same day...just be sure to have a pre, during and post workout shake..cause nothing drains your body more than legs! Keep the body fed while training!!
avatar
BuffD

Posts : 98
Karma : 98
Join date : 2016-02-02
Location : In Dieselgirl's pants.

Re: Training Question

Post by BuffD on Sun Sep 17, 2017 11:23 am

I agree with Ptest. I think legs respond best to higher reps. I've done both and my legs seem to grow much better when I do sets of 12-20. Going heavy once in a while is good to get your overall strength up but stick with higher reps. I've done legs seperate but I prefer hitting them on one day.


_________________
Forecast for tomorrow- A few sprinkles of genius with a chance of DOOM!- Stewey Griffin

Sponsored content

Re: Training Question

Post by Sponsored content


    Current date/time is Fri Nov 24, 2017 5:23 pm