Solid High Volume Leg Day

Jason’s Solid High Volume Leg Day

I’m a day late posting this but felt yesterday’s leg workout is worthy of sharing. I call it a ‘solid leg workout’ because it’s utilizing basic leg exercises, and there’s nothing crazy about it. I’ve been hitting legs with lighter weights and an extreme amount of reps, also throwing in techniques like drop sets, supersets, rest-pause, and so forth. But yesterday’s leg workout was pretty standard. I went a little heavier on most leg exercises as well, yet I never let the reps drop below 10 (most of the time hitting 12 reps). Here’s the workout.

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Standard Leg Workout

Lying Leg Curls: 5 sets x 12 reps

Leg Extensions: 5 sets x 12 reps

Leg Press: 5 sets x 10-12 reps

Front Squats: 3 sets x 10 reps

Stiff-Leg Deadlifts: 3 sets x 10 reps

Seated Leg Curls: 3 sets x 10-15 reps

Leg Extensions: 3 sets x 10-15 reps

The main exercise I went heavy on was leg press. I may have even only gotten eight reps on my last set but I don’t quite recall. I didn’t go ridiculous heavy like you see a lot of folks doing on the leg press. But I chose a weight that felt heavy for 10-12 reps using good form, and full range of motion. It’s common to see people stack as many plates on the leg press and go down a few inches. Sorry, but those aren’t reps! As you can see there’s an array of leg exercises here so the training volume is somewhat high, in my opinion. I’ve always felt volume, whether you’re going heavy or pushing out more reps, is vital to developing your quads and hams.

Again, this is a fairly basic leg workout but it was intense as I pushed close to failure. I also made sure I felt the muscle work on every rep. This type of training often reduces both the weight you’re pushing and the amount of reps. You can make 300 lbs feel like 400 lbs, and you can make eight reps feel like 20 if you’re focusing on the muscle being worked as opposed to just moving weight. If you’re training for strength, moving weight is fine. But if you’re wanting to build the muscle tissue, you need to concentrate of the muscle, making every rep count (and hurt!). This concept is even more important when it comes to leg training.

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