Try these routines for Legs - UK-Muscle Body Building Community

**Pscarb** · 17-11-2007, 05:18 PM

I have been asked a few times recently on a few boards about my leg training so i thought i would put up 2 of the routines i use.

in the last year i have moved from heavy weights to more intense workouts using a slightly lighter load this has brought my hamstrings and quads up to a new level....

Routine 1:
Leg extensions 4 sets
Supersetted with
Stiff legged Deadlifts with DB

Leg press:
6 sets of 10 reps taking 10 seconds rest in between each set(don't get out of the seat)
start with 4 plates a side then if you can go up from their
Lying Leg Curls(Hamstrings):
6 sets of 10 reps taking 10 seconds rest in between each set

Walking Lunges
4 sets 10 lunges per leg (increase weight with DB)

Routine 2:
Lying leg extensions
4 sets 15 reps
Stiff legged Deadlifts
4 sets 15 reps
Walking Lunges
4 sets 10 lunges per leg (increase weight with DB)
Leg press:
Set 1 - 6 plates - 25 reps
Set 2 - 8 plates - 20 reps
Set 3 - 10 plates - 15 reps
Set 4 - 12 plates - 10 reps
Set 5 - 14 plates - 5 reps
Set 6 - 6 plates - 25 reps

now i hear all the time that you should squat heavy and use low reps for legs and yes this is true but if you struggle with your legs and have done this and it does not work why keep doing it??
Try these routines mate they are not easy but that is the point....

squat_this · 17-11-2007, 05:38 PM

What are lying leg extensions?

**Pscarb** · 17-11-2007, 06:22 PM

sorry mate..Hamstring curls

squat_this · 17-11-2007, 07:05 PM

Thanks for clearing that up. I guessed you meant hamstring curls! Nice routines btw.

TaintedSoul · 18-11-2007, 09:59 AM

Quote:

Originally Posted by Pscarb

I have been asked a few times recently on a few boards about my leg training so i thought i would put up 2 of the routines i use.

in the last year i have moved from heavy weights to more intense workouts using a slightly lighter load this has brought my hamstrings and quads up to a new level....

Routine 1:
Leg extensions 4 sets
Supersetted with
Stiff legged Deadlifts with DB

Leg press:
6 sets of 10 reps taking 10 seconds rest in between each set(don't get out of the seat)
start with 4 plates a side then if you can go up from their
Lying Leg Curls(Hamstrings):
6 sets of 10 reps taking 10 seconds rest in between each set

Walking Lunges
4 sets 10 lunges per leg (increase weight with DB)

Routine 2:
Lying leg extensions
4 sets 15 reps
Stiff legged Deadlifts
4 sets 15 reps
Walking Lunges
4 sets 10 lunges per leg (increase weight with DB)
Leg press:
Set 1 - 6 plates - 25 reps
Set 2 - 8 plates - 20 reps
Set 3 - 10 plates - 15 reps
Set 4 - 12 plates - 10 reps
Set 5 - 14 plates - 5 reps
Set 6 - 6 plates - 25 reps

now i hear all the time that you should squat heavy and use low reps for legs and yes this is true but if you struggle with your legs and have done this and it does not work why keep doing it??
Try these routines mate they are not easy but that is the point....

Sounds tasty... I'll give it a go when doing legs next. Let know how it went.

paulo · 26-11-2007, 07:42 PM

after having to sack squats i will try similar,going to just do volume instaed now for legs as lumbar dont like loading any more hopfully maintain the mass ive got!

Kezz · 21-01-2008, 08:37 PM

just done it and legs are fookin smashed!!! cant do lunges though

Spartan301 · 22-01-2008, 09:57 AM

Have been doing squats for ages but always felt overly cautious when I was doing them because of an old knee injury so didnt feel like I was getting as much out of it. Then a guy at my gym took me through a routine really similar to this using all machines 2 weeks ago. Fantastic.

Just goes to show that what works for one person doesnt for another, even when it comes to SQUATS!

Ollie B · 22-01-2008, 10:00 AM

i fancy having a go at that. If only you posted this up yesterday. I did legs yesterday.

chrisj22 · 22-01-2008, 10:20 AM

Quote:

Originally Posted by Ollie B

i fancy having a go at that. If only you posted this up yesterday. I did legs yesterday.

It's been up since the 17th November dude.

Ollie B · 22-01-2008, 10:26 AM

Quote:

Originally Posted by chrisj22

It's been up since the 17th November dude.

DOH :crazy:

Just realised that. Well in that case if i saw this thread yesterday i would of given it a go.

Marsbar · 22-01-2008, 11:35 PM

some good routines there Paul. How long would it typically take you to get through one of those workouts?

**Pscarb** · 23-01-2008, 12:06 AM

when i train on my own it takes me 30minutes

Kezz · 11-03-2008, 04:30 PM

My legs are looking better after doing this, cant do lunges so i do some hacks instead

**Pscarb** · 12-03-2008, 10:31 PM

nice one Dave glad it helped....
i should be back up your way in the next 4 weeks will give you a call and pop over for a training session...

17-11-2007, 05:18 PM	#1 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,518	Try these routines for Legs I have been asked a few times recently on a few boards about my leg training so i thought i would put up 2 of the routines i use. in the last year i have moved from heavy weights to more intense workouts using a slightly lighter load this has brought my hamstrings and quads up to a new level.... Routine 1: Leg extensions 4 sets Supersetted with Stiff legged Deadlifts with DB Leg press: 6 sets of 10 reps taking 10 seconds rest in between each set(don't get out of the seat) start with 4 plates a side then if you can go up from their Lying Leg Curls(Hamstrings): 6 sets of 10 reps taking 10 seconds rest in between each set Walking Lunges 4 sets 10 lunges per leg (increase weight with DB) Routine 2: Lying leg extensions 4 sets 15 reps Stiff legged Deadlifts 4 sets 15 reps Walking Lunges 4 sets 10 lunges per leg (increase weight with DB) Leg press: Set 1 - 6 plates - 25 reps Set 2 - 8 plates - 20 reps Set 3 - 10 plates - 15 reps Set 4 - 12 plates - 10 reps Set 5 - 14 plates - 5 reps Set 6 - 6 plates - 25 reps now i hear all the time that you should squat heavy and use low reps for legs and yes this is true but if you struggle with your legs and have done this and it does not work why keep doing it?? Try these routines mate they are not easy but that is the point.... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage Last edited by Pscarb; 17-11-2007 at 06:22 PM.

17-11-2007, 05:38 PM	#2 (permalink)
squat_this The legend that is LBND!!! Join Date: Jan 2006 Location: Surrey Posts: 1,385	Re: Try these routines for Legs What are lying leg extensions? __________________ Welcome to this thing of ours...a.k.a the UK-Muscle Mafioso Wasps - Premiership Champions '02-'03, '03-'04, '04-'05, '07-'08 Heineken Cup Winners - 2004, 2007

17-11-2007, 06:22 PM	#3 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,518	Re: Try these routines for Legs sorry mate..Hamstring curls __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

17-11-2007, 07:05 PM	#4 (permalink)
squat_this The legend that is LBND!!! Join Date: Jan 2006 Location: Surrey Posts: 1,385	Re: Try these routines for Legs Thanks for clearing that up. I guessed you meant hamstring curls! Nice routines btw. __________________ Welcome to this thing of ours...a.k.a the UK-Muscle Mafioso Wasps - Premiership Champions '02-'03, '03-'04, '04-'05, '07-'08 Heineken Cup Winners - 2004, 2007

26-11-2007, 07:42 PM	#6 (permalink)
paulo Looking Freaky Join Date: Feb 2007 Location: north Posts: 985	Re: Try these routines for Legs after having to sack squats i will try similar,going to just do volume instaed now for legs as lumbar dont like loading any more hopfully maintain the mass ive got!

21-01-2008, 08:37 PM	#7 (permalink)
Kezz Getting HUGE! Join Date: Sep 2007 Location: North Wales Posts: 2,341	Re: Try these routines for Legs just done it and legs are fookin smashed!!! cant do lunges though __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-01-2008, 09:57 AM	#8 (permalink)
Spartan301 Gym Addict Join Date: Jun 2007 Posts: 315 Blog Entries: 1	Re: Try these routines for Legs Have been doing squats for ages but always felt overly cautious when I was doing them because of an old knee injury so didnt feel like I was getting as much out of it. Then a guy at my gym took me through a routine really similar to this using all machines 2 weeks ago. Fantastic. Just goes to show that what works for one person doesnt for another, even when it comes to SQUATS!

22-01-2008, 11:35 PM	#12 (permalink)
Marsbar Gym Addict Join Date: Jan 2007 Posts: 387	Re: Try these routines for Legs some good routines there Paul. How long would it typically take you to get through one of those workouts?

23-01-2008, 12:06 AM	#13 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,518	Re: Try these routines for Legs when i train on my own it takes me 30minutes __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

11-03-2008, 04:30 PM	#14 (permalink)
Kezz Getting HUGE! Join Date: Sep 2007 Location: North Wales Posts: 2,341	Re: Try these routines for Legs My legs are looking better after doing this, cant do lunges so i do some hacks instead __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

12-03-2008, 10:31 PM	#15 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,518	Re: Try these routines for Legs nice one Dave glad it helped.... i should be back up your way in the next 4 weeks will give you a call and pop over for a training session... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

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