The idea for legs is to always exhaust them. Yes, this is a no-brainer for all muscle groups. But you can get away with backing off here and there for upper body. Legs, not so much. You need intensity, reps, and volume every workout. You have to push your legs a little harder than everything else to really grow.
Wednesday Leg Workout
6 sets x 10-15 reps
Leg Press (close foot-stance):
3 sets x 15 reps
4 sets x 10 reps
10 sets x 10 reps
Hammer Strength Single-Leg Curls:
4 sets x 12-15 reps
3 sets x 10 reps
Leg press has been the cornerstone of my leg workouts since I can’t perform free-weight squats anymore (due to my lower back issues). In saying that, I have to make sure I execute this right. This means not merely loading up as many plates as I can and doing half reps. I do full reps, and lately I’ve been going hams-to-calves.
I ended with an exercise I haven’t done in a while, and it’s something I need to start implementing more. Stiff-leg deadlifts. This is a great exercise for your hamstrings if done correctly. You really have to hone in on the mind-muscle connection though. You have to let your hams pull the weight, not your lower back.
This leg workout lasted about an hour and 15 minutes. I had time to do about 20 minutes on the recumbent bike. Some people skip cardio on leg day but I don’t care to do that. First of all, I need the daily cardio and secondly, it really helps break up the lactic acid after training legs.
Train with Passion,