Legs Day

Discussion in 'Strength & Conditioning Discussion' started by mantis_fist, Apr 12, 2018.

  1. mantis_fist

    mantis_fist Green Belt

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    What does your legs day consist of? Which exercises, sets, and reps?

    Mine now (once a week):

    1. Leg press: 4 sets, 10 reps minimum (heavy)
    2. Calf raises: 4 sets, 15 reps minimum
    3. Leg extensions: 4 sets, 10 reps minimum (heavy)
    4. Squats (2 45s): 4 sets, 15 minimum reps
     
  2. JimRussel

    JimRussel Purple Belt

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    - Squats
    - Hamstring curls
     
  3. Gfreak

    Gfreak Purple Belt

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    I don't do squats anymore... but when I did, my leg days consisted of some combination of...

    squats
    front squats
    good mornings
    rdl''s
    kettlebell swings
     
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  4. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    I'll see your combo leg day and raise you GHR
     
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  5. Gfreak

    Gfreak Purple Belt

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    Never had ghr machine and never felt like ghetto rigging one up haha. And now that my current gym has one, I can't do them. :(
     
  6. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    I've actually written them in my program. I saw someone doing a eccentric GHR, where they get in a ghetto GHR, push themselves up then lower themselves slowly.
     
  7. j123

    j123 Pro Sherdogger 500-0-1

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    Deads/squats 5x5 or 531
    Front squats 4x4-6
    Angled leg press 4x4-6
    Calf press 4x8-10
    Glute ham / Rdl 4x6-10
    Ab work 3x8-12

    If its a hypertrophy day then the assistance that's 4-6 are 8-12
     
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  8. Thorpedo28

    Thorpedo28 White Belt

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    Squats - depends but generally something like 5x5, 6x3 etc

    Glute kick
    Leg curl
    Squat jumps
    Box jumps
     
  9. miaou

    miaou barely keeping it together

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    I don't have any "legs days".
     
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  10. MisterHappy

    MisterHappy White Belt

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  11. Bodil

    Bodil Orange Belt

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    I run full body workouts, but for legs I typically do Box Squats, Front Squats, Trap DL, Power Cleans and Split Squats/Back Ext/GHR as assistance.
     
  12. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

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    Squats, hammy curls, leg extensions, more squats.
     
  13. cincymma79

    cincymma79 Red Belt

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    You have luck with hamstring curls? I like them for size but honestly when I first started learning to dead lift I found out that they werent particularly helpful
     
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  14. wufabufa

    wufabufa Brown Belt

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    I think it depends what goals are in athletics outside of powerlifting and bodybuilding. Leg curls made a positive impact on my BJJ game when I was still training as there is a lot of pure knee flexion in that sport. Probably some good carryover if you're a sprinter as well as other hamstring dominant sports. Adding strength and stability to your knees is a good thing in general because most of us are quad dominant due to our modern lifestyles, so leg curls seem like a decent idea to balance out your posterior chain.


    I do 3 full body workouts per week. Lower body lifts go on rotation.

    RDLS
    calf raises
    front squats
    bulgarian split squats
    leg press
    leg curl

    I also do some light band work and isometrics for my adductors and abductors on off days since I'm trying to clear up some bursitis in my right hip.
     
    Last edited: Apr 15, 2018
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  15. FinalConflict2005

    FinalConflict2005 Support RIZIN FF

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    Lunges with dumbbells
    Goblet squats with kettlebells
    Pistol squats using a box
    Farmers carry up and downstairs.
     
  16. Lord Palis

    Lord Palis ♔ Alt alright

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    Goblet squats
    Lunges with kb
    Deadlift or squats
    Calf raises
     
  17. beat...people...up?

    beat...people...up? Yellow Belt

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    I can confirm, I was a sprinter and did super heavy hamstring curls (as well as weighed GHRs) regularly when training. I still do them now. However, I will note that prone hamstring curls where you're lying down on the machine are better than the seated ones, because you can recruit more muscle fibers when you aren't, you know... sitting on them.

    Also if you can't do a GHR you should leg curl until you can imho, bodyweight control is so good.

    But yeah, right now I straight up can't do as much leg training as I'd like and still do jits 7+ hours a week so I basically try to get at least one day a week and do either squat or deadlift plus some accessories, and sprint a few times a week for more anaerobic stimulus. A lot of times I do trap bar deadlifts because they're easier on my body. If I were more confident in not injuring myself I'd be doing power cleans.
     
  18. Sano

    Sano Black Belt

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    Doing strength training of the hamstrings at long muscle lengths is great for any sprinter. Both for the elastic absorption/power production, but also to prevent muscle fiber ruptures at the end of the swing phase when the hamstring is eccentricly (pre)loading. Eccentric Nordic hamstring curls, or a GHRs, are pretty awesome in that regard. Most people need to build up to it a little bit though.

    Working your hamstrings more is generally just good advice for most people, for the reasons you listed. The Quad to Hamstring strength ratio is also a major factor in preventing ACL tears.

    What's your profession btw?
     
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  19. wufabufa

    wufabufa Brown Belt

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    I'm a physical therapist assistant. I pretty much exclusively work in skilled nursing facilities where I'm dealing with old people trying to get strong enough to go home or transition to a different level of care.....since my patients are rather impaired and don't have to perform at a high level my detailed knowledge of kinesiology has drifted somewhat since I graduated. They aren't worried about spraining an ACL, they're more concerned with getting in and out of bed on their own.
     
  20. MrKontakos

    MrKontakos Brown Belt

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    Heavy ass squats for either 5x5 or REALLY heavy squats for 5x3, split squats holding dumbbells, leg extensions, and then walking lunges if I have the gas in the tank otherwise I call it there.
     
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