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  1. #1
    Muscle & Strength Boss Damien's Avatar
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    Default Workout I used to put 2in on my legs

    The last 7-8 weeks I've been hitting my legs hard. Well, it all has paid off...in the last 7 weeks I have put on almost 2in on each leg. So I thought I'd post up my leg routine I've been using in case anyone wants to give it a shot.

    I do minimum 10min warm up for legs. Just about to be moving tons of weight, so warming up is even more important for legs day. So i do 10mins warm up, then about 40 bodyweight squats before I pick up a weight, every time.

    This week I am adding single muscle group workouts to the workout section of this site. I am going to add this workout there too.

    ---------------------------------------

    Week 1 - Heavy Week

    Squat pyramid, 6 sets. 15, 12, 10, 8, 10, 15

    Increase the weight on each set until you peak at 8 reps, 4th set. If you want to go heaver you could do 6 reps for that set. I don't squat down to low, I can feel when my glutes kick in so I stay above horizontal.

    Stiff leg deadlift, 4 sets, 12 reps.

    Really wanna focus on stretch and contraction, not weight. Since I've been doing deads my hamstrings have become really flexible so I stand on a step to get a real long stretch. If you're not feeling the stretch on the hamstrings on the way down and at the bottom you're not doing them right. For me, stuff deads have really increased the size and strength of my hams so it's pretty important to do them right.

    Leg press / leg extension superset
    , 4 sets. 8 on leg press, 12 on leg extension.

    Again, heavy on the leg press, only 8 reps. Straight onto the leg extension after (if you can walk there lol). 12 slow reps, lightish weight, hold top position for 3 second count.

    Leg curl 4 sets of 8 reps

    Heavy again with leg extensions. Heavy, but controlled. You should still be able to manage the weight.

    Week 2 - Quad Week

    Be prepared to die.

    First up, tri-set for quads.

    Squats/Lunges/Leg Extension for 5 sets

    Less weight with squats now obviously. 10 reps squatting, slow. Followed by 6 reps on each leg lunges. Followed by 15 reps on the leg extension with light weight and 4-2-4 rep timing. Sound hard? It is.

    Stiff Leg Deads, 4 sets of 12, 10, 8, 6

    Time to put some more weight on your deadlift. Start at the weight you used last week and increase each set.

    Leg Curl 4 sets of 12-15 with 3-1-3 timing

    Week 3 - Ham Week


    Today we're going to focus on hams, by doing them first. We're also not going to squat. You can put squat where leg press is if you like, but I like to take a week off from squatting once a month or so.

    Stiff Leg Dead/Leg curl superset+dropset - 5 sets

    Basically here I'm doing heavy deadlifts for about 8 reps (if your technique is not so good stick with 12). Then straight onto the leg curl machine for a drop set. I don't worry about going heavy at all on the leg curl, we just did heavy deads so just focus on getting a nice long stretch and wicked contraction. By the third set fo the drop set, you should be in serious pain. If you're not, you're not trying hard enough!

    Leg press 4 sets on 12-15

    (nothing special here)

    Leg extension - 4 sets of 12, 10, 8, 6 (increasing weight)

    ---------------------------------

    There you go guys, this routine is not for the faint hearted. Since I got back into training this year I train my legs fkn hard, I can barely walk up the stairs to get out and feel nauseous almost every time. But it's paid off. Any questions or comments post them up.

    Last edited by Damien; 03-02-2008 at 02:38 PM.
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  2. #2
    Muscle & Strength Boss Damien's Avatar
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    Default

    Just another note...I try and beat myself from my last workout every time and I think everyone should aim to do that. Could be 2 more reps, 5lbs more weight...whatever.

    You should always aim to improve at least 1 thing on your previous week.
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  3. #3
    Trusted Advisor Doug's Avatar
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    Default

    Quote Originally Posted by Damien View Post
    Just another note...I try and beat myself from my last workout every time and I think everyone should aim to do that. Could be 2 more reps, 5lbs more weight...whatever.

    You should always aim to improve at least 1 thing on your previous week.
    I agree with the above ^^

    This is one of the main reasons for a training diary, when looking back to see what reps/weights you did last session always push for one extra rep than the last time, and when you reach the top of your particular rep range then go up in the weight. When you have it in the head that you are going for that one extra rep, most times you will achieve it....
    Doug

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  4. #4
    Coming Up The Ranks Arzmordus's Avatar
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    Default

    That workout sounds pretty awesome Damien. As soon as my lower back injury has healed completely I want to give that a try. Unfortunately, right now I can't do any form of deadlifts or it throws my lower back out =(
    Eat like a king. Train like a slave. Sleep like a baby.

  5. #5
    Coming Up The Ranks dowdie's Avatar
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    Default

    Damien that sounds freakin intense!

    Do you get dizzy going that hard? Also can you get that workout done within 1 hour and avoid catabolation? Lots of sets there on your first week you do 18 sets all up. Surely you must knock up and go to sleep on the gym floor afterwards...

    The supps you are taking are spot on the same as mine, except for the animalpak which you can't get in aussie. love the optimum vanilla casein tastes bloody great!

    I also take the optiumum CGT-10 and have had some good results what creatine are you taking?
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  6. #6
    Coming Up The Ranks gprun37's Avatar
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    Default speed

    when doing the leg press and some others i like to do the last set or change it up from slow to fast. Im trying to increase my speed and quickness overall. How much do you think doing it like that will help in that aspect?

  7. #7
    Muscle & Strength Boss Damien's Avatar
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    Default

    Quote Originally Posted by dowdie View Post
    Damien that sounds freakin intense!

    Do you get dizzy going that hard? Also can you get that workout done within 1 hour and avoid catabolation? Lots of sets there on your first week you do 18 sets all up. Surely you must knock up and go to sleep on the gym floor afterwards...

    The supps you are taking are spot on the same as mine, except for the animalpak which you can't get in aussie. love the optimum vanilla casein tastes bloody great!

    I also take the optiumum CGT-10 and have had some good results what creatine are you taking?
    Sometimes I feel sick, I've never had to rush to the toilet though! It's only after a huge set, it goes away. Yeah, I can get those workouts in at about 45-50mins, not including warm up. After these workouts once I've had my shake I usually sit down and relax for about 40 mins or so because it really take it out of ya

    I am taking Met-Rx creatine monohydrate right now
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  8. #8
    Watchin what yer doin! tadolfi's Avatar
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    Default

    Sticky Brother!!

    Well done my man - that's some heavy duty training right there!

    Rep for sharing.
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  9. #9
    Regular Poster Orome's Avatar
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    Default

    Wow, now that is one heavy duty leg workout man.

    Great job on the increase in leg size, you deserve it after following that program.

  10. #10
    M&S Senior Member Hercules212's Avatar
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    Default

    wow great workout
    ive been on it for 2 weeks now and i gaind half a inch on my legs already im soo pumpd



    rep+
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  11. #11
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    how do you do deadlifts i dont understand how to do them. im goning to start the barbell dumbell routine can i incorperate this into my routine on the leg days im scared because i have to walk home i hope i dont get half way and faint lol

  12. #12
    Coming Up The Ranks AlexB's Avatar
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    Damien that's tough, don't you get destroy the day after?.
    Are you anxious the day or two after? everytime I do legs I add more weight it is in my mind but the day after I spend really pain.
    This is a journey with happy destination.

  13. #13
    Coming Up The Ranks mrkiss's Avatar
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    hey damien just thought i'd post and say i'm in week 3 of your program. the first week (heavy week)... fk me i was sore for the next 5 days.. talk about shocking ur muscles!

    i'm doing the hammie routine in the next couple days so i'm keen to see how they'll feel afterwards!

    great program!
    Current Goal: Lean out to < 10% BF. Deadline: <not defined>
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    PB's: Deadlift (175kg, 1 reps) - Flat Bench (120kg, 3 reps) - Squat (150kg, 2 reps) - OH Press (35kg DB, 4 reps)
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  14. #14
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    would like to try this workout - however have a fractured scaphoid and waiting on op - can anyone suggest a substitute exercise for straight leg deadlifts as I can't grip barbell or dumbells at the mo!

  15. #15
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by kumo View Post
    would like to try this workout - however have a fractured scaphoid and waiting on op - can anyone suggest a substitute exercise for straight leg deadlifts as I can't grip barbell or dumbells at the mo!
    what about lying leg curls...
    Doug

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  16. #16
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    Default

    So on this routine. How did you train the rest of your body?

  17. #17
    EctoMorphic BolanRox's Avatar
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    wow that is intense! thanks for posting it, will definitely try it out when i go back to bulking

  18. #18
    Frequent Poster JakeClark8's Avatar
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    Default

    This one looks pretty intense...
    Last edited by JakeClark8; 07-25-2008 at 04:50 PM.
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  19. #19
    Support the Troops HDJoe's Avatar
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    love it when someone bumps a good thread like this. Gonna try it once i get thru cutting. See if maybe this is the answer to my chicken legs...sometimes genitics can be a *****

  20. #20
    Muscle & Strength Boss Damien's Avatar
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    Quote Originally Posted by HDJoe View Post
    love it when someone bumps a good thread like this. Gonna try it once i get thru cutting. See if maybe this is the answer to my chicken legs...sometimes genitics can be a *****
    This workout is perfect for naturally skinny legs mate
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  21. #21
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    So how did you train other body parts while on this routine?

  22. #22
    Muscle & Strength Boss Damien's Avatar
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    Quote Originally Posted by CHOOS View Post
    So how did you train other body parts while on this routine?
    Monday: Chest/Bis/forearms
    Tuesday: Legs/abs
    Thursday: Shoulder/tris
    Friday: Back/calves/abs
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  23. #23
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    Quote Originally Posted by Damien View Post
    Monday: Chest/Bis/forearms
    Tuesday: Legs/abs
    Thursday: Shoulder/tris
    Friday: Back/calves/abs
    Did you go crazy on the rest of your body as with the legs or cutting sets down?

  24. #24
    Muscle & Strength Boss Damien's Avatar
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    The rest of my body was growing fine (apart from calves), I didn't need to work on them
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  25. #25
    Psychosociety Graeme's Avatar
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    I am starting my new workout routine on sunday .. and this is the leg workout im doing. i sure as hell hope it pays off, i think im gonna cry doing it.

    +1 rep for such a great workout

 

 

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