leg routines
- Thread starter Crazymank
- Start date
I did this last week. 2 plates for 20, 3 for 30, 4 for 40, 5 for 50 and then pyramid back down. The pump was painful and I thought i was gonna thrown up.
steph
New member
Leg press??
Yes ma'am.
steph
New member
When I originally read it, I assumed squats but when I saw all the numbers I thought, "nah, can't be!" lol... unless you're Ronnie Coleman maybe?
Either way, badass... good job! I wanna try these, even though I know I won't get past 3 plates. Still a fun goal to strive for...
Yeah I'm done with heavy ass weight. Higher reps and pumps are what I'm after now. My joints cant bounce back like they use to back in my 20's. I feel like l'm growing better off the higher reps anyway.When I originally read it, I assumed squats but when I saw all the numbers I thought, "nah, can't be!" lol... unless you're Ronnie Coleman maybe?
Either way, badass... good job! I wanna try these, even though I know I won't get past 3 plates. Still a fun goal to strive for...
The Deuce
MuscleChemistry Regitered Member
Try This Routine...
Squat 7 Sets for 7 reps - Increase weight each set by 20%
Front Squat 4 Heavy ass sets.. don't worry about the reps.. just as Goddamned Heavy as You can Do it
Leg Press 3 sets - Low and Feet close together on Plate
Switch That Every Other Week w/
Lunges w/ DB's Not BB 3 Sets of 15 reps per leg.. and DON'T GO LIGHT and NO WRIST STRAPS.. Use Your Grip to Hold Them DB's.. Grow The Forearms TOO !!
(I do Calves on a separate day shoulder day and arms day.. same with abs.. Shoulders/Calves/Abs, Arms/Calves/Abs)
You shouldn't have to worry about directly hitting Hamstrings as long as you are deadlifting on back day...
Squat 7 Sets for 7 reps - Increase weight each set by 20%
Front Squat 4 Heavy ass sets.. don't worry about the reps.. just as Goddamned Heavy as You can Do it
Leg Press 3 sets - Low and Feet close together on Plate
Switch That Every Other Week w/
Lunges w/ DB's Not BB 3 Sets of 15 reps per leg.. and DON'T GO LIGHT and NO WRIST STRAPS.. Use Your Grip to Hold Them DB's.. Grow The Forearms TOO !!
(I do Calves on a separate day shoulder day and arms day.. same with abs.. Shoulders/Calves/Abs, Arms/Calves/Abs)
You shouldn't have to worry about directly hitting Hamstrings as long as you are deadlifting on back day...
i was doing this and feeling it the next day.
leg ext (narrow)
warmup and 3 sets of 12, increase weight each set
hack press narrow
1set 3 plates for 8, 1set 4 plates for 8
leg press wide
1 set 14plates for 8, 1set 18 plates for 8
leg ext wide
3sets of 12, increasing weight each set
finish off with some ham.exercises.
this hit outer sweep with narrow stances and inner teardrop and glutes with wide stances
leg ext (narrow)
warmup and 3 sets of 12, increase weight each set
hack press narrow
1set 3 plates for 8, 1set 4 plates for 8
leg press wide
1 set 14plates for 8, 1set 18 plates for 8
leg ext wide
3sets of 12, increasing weight each set
finish off with some ham.exercises.
this hit outer sweep with narrow stances and inner teardrop and glutes with wide stances
Amen to that, bro!! :thumbsup:
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