My leg day is usually on Wednesdays but I’ve been sort of deloading this week and decided to take a day off from training as well. Sometimes you need a little break. But after having a day off I felt fresh this morning for my leg workout. I also made sure I spent yesterday filling up on wholesome calories and got a little extra sleep last night. I like to be 100% on leg day.
This morning’s leg workout was like most of my leg days; simple, yet intense with a lot of sets and reps. To me, legs require volume training to grow. And I’ve learned that for me, doing more reps makes my quads and hamstrings grow bigger and the muscle bellies take on a better shape. I see a lot of folks piling up the leg press with 45’s doing a few half reps only to have small legs. I think the quad muscles require more stimulation and more reps. This means dropping the ego and going a little lighter.
Leg Extensions: 4 sets x 15 reps
Leg Press: 5 sets x 20 reps
Hack Squats: 4 sets x 10 reps
Dumbbell Lunges: 4 sets x 12 reps
Seated Leg Curls: 4 sets x 12 reps
Standing Leg Curls: 4 sets x 10 reps
Lying Leg Curls: 4 sets x 15 reps
Seated Calve Raises: 5 sets x 15 reps
Leg press is the one machine I see people trying to go too heavy on, as I stated above. I prefer to hit more reps on this machine. You’re going to be pushing a decent amount of weight either way. So I take advantage of that and use a weight where I struggle to get 20 reps with good form (actually I progress in weight a little each set so those last 2 sets are a struggle for 20 reps). I get a much better pump from this.
Since my lower back doesn’t allow me to do free weight squats anymore I find myself hitting hack squats as an alternative. I still have to be careful on these though. So my intensity isn’t as great but I still feel I’m getting major benefits from it because I use controlled reps and flex my quads throughout each rep. It also adds more volume to my overall leg workout, which again, that’s seems to make my legs grow more than anything. Volume and reps.
Everything was pretty standard and I used straight sets. And as you can see I used a variety of rep ranges. I like to keep my reps somewhat high for legs, at least over 12 (with the exception of hack squats today). I hit some calves at the end and called it a day!
Train with Passion,