Current Events > Can anyone help me build a good leg day work out ?

(+) Yeah! (+)

Right now I am not very model so I can do anything. But when I am better I want to work on my legs. I saw my parents today and they both said my legs were tiny.

This is what I normally do

Machine Calf Raise
Leg Extension
Leg Press
Hack Squat
And Curl Machine ( I not that ain't leg but I do that every day I in the Gym.)

Low bar squats to hit the glutes, and belt squats(if you have the machine at your gym) for quads. It's all you really need.

Like a typical leg day for me would look like this;
Squat(low bar) 8 x 5 x 3 x 1
Lunges 12 x 8 x 6
Belt Squat 8 x 5 x 3
Leg Press 12 x 8 x 5 x 3
Calf raises 12 x 10 x 8
Leg extensions- No set rep range, but I start heavy and once it gets hard, I start lowering the weight and keep doing this until my quads are completely fatigued to finish the day out.

Horse stance for 30 minutes. You are only allowed to rest when you would otherwise fall over from the shaking.
30 minutes more of deep stance kata movements (i.e bend your knees as much as is stable), with kicks. Depending on your system, you can instead go through various sets of smooth movements, or use a more stop and go style like shotokan karate. If you can handle X time of static horse stance, you may be able to handle 2X time of movements. The body hates being still.

10 minutes each is good to start with.

Thanks for all the tips so far.

Are Belt Squat common, two people bought them up and I never heard of them before today.

Squats
Elevated dumbbell squats
Good Mornings
Rocket jumps
Leg Press

I dunno I'm just talking shit

cjsdowg posted...

Are Belt Squat common, two people bought them up and I never heard of them before today.

I don't think they are super common, but they are awesome piece of equipment, specifically for quad stimuli. Because you wear a belt you don't get any axial fatigue because the weight is coming from your lower back as opposed to your upper back so the force isn't crunching your spine. It allows you to do more reps without additional overall fatigue and like I said, it's perfect for isolating just the quads.

Sounds cool. I will ask me gym if they have one. I could have passed it not know what it is does.

Running backwards up hill
Running up and down stadium levels of stairs.
Legg press.
Rowing machines

After a few months add some weight to a tight backpack while doing body weight training.

I do some squat variant - barbell, goblet, kettlebell, then leg press, extension, and curl machines and standing calf raise. Ive been enjoying linear/decline leg press recently.

How about duck walks and shiko. Shiko give you those Sumo legs, but you gotta do 300 every day.

Here is my typical leg day:
-Bulgarian split squats: 12 x 4 sets per leg

-Glute machine raise? The machine where you kick back and work the glutes: 12 x 4 sets per leg

-Leg Press: 15 x 3 sets
Superset that with
-Jump squats: bodyweight, 20 reps x 3 sets

-Seated leg curl : FST-7
-Leg extension: FST-7

FST is basically 7 sets, 10 reps, 15 second rest between sets. Light weight, so its all about high reps and getting the burn.

I dont do squats or dead lifts, honestly not worth the risk of injury in my opinion, and not really necessary.

Calves I usually just throw in calf raises on a couple random days each week

While it won't make you a superhero by any stretch... well, the Saitama workout would actually be a pretty darn good workout if you could handle it. "100 Pushups, 100 Sit Ups, 100 Squats and a 10KM (6.2 Mile) Run everyday." as it were.

If nothing else, if you can even achieve PERFORMING the workout in question, then you have good legs now.