I trained legs bright and early this morning, which is typically the case for the middle of the week. In posting my leg workout below I also want to talk a little about high volume training for legs.
Over the past several years I’ve shifted my mindset about training lower body. I used to treat quads and hamstrings the same as I do chest, back, and so forth. I would go heavy and keep my reps in the 6-8 range for compound exercises like squats and leg press.
I don’t want to pawn off this philosophy as being flawed entirely. It’s good to throw in some heavy sets. But for the most part, I’ve found that my lower body muscles respond better to high volume training for legs. More sets and more reps for my leg workouts.
Leg Workout – 03/09/2016
Here’s this morning’s leg workout. Like most of my workouts, I stick to the basic leg exercises. My intensity level in high as well as my training volume.
5 sets x 20 reps
5 sets x 12-20 reps
Leg Press (close foot position):
3 sets x 15 reps
3 sets x 10-12 reps
Hammer Strength Single-Leg Curls:
3 sets x 12 reps *
Seated Leg curls:
3 sets x 12 reps **
* dropset on final set
* double-drop set on final set
High Volume Training for Legs
Volume equates to more sets or more reps, or a combination of both. This can be achieved in by using several methods. One is simply doing more sets. You can see this in my first two leg exercises.
You can also perform high volume training for legs by doing drop sets. You can see this towards the end of my leg workout with hamstrings. High volume training for legs has been the way to go for me personally. I realize everyone is different.
Leg Workout Approach
As I stated earlier, my approach to leg training is a little different than what I do for upper body. My reps are typically higher for each leg workout. I typically don’t like to go below 12 reps, although I may do so at times with squats. Rarely will I ever go below 10 reps unless I’m doing some sort of special leg workout program like 5 x 5.
I know for a fact, at least for me, that legs grow more with higher volume, more sets, and more reps. I’m living proof to myself as I’ve seen a substantial difference in the size of my quads and hams over the past few years of using this approach.
Lastly, I want to note that I’m not trying to steer us away from using heavy weights. And by no means does high volume training for legs equate to light weights. There should be a middle ground here for your leg workout. Go heavy enough to exhaust the muscle but not so heavy that you can’t perform quality reps in the higher rep range.
Train with Passion,