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Leg day needs help!
Old 05-26-2008, 05:53 PM   #1
MikeNYY420
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So today is leg day and I've been doing the same routine for about 2 months and feel that my bodies saying it's time to switch things up.
I've been doing squats, leg extensions, leg curls and romanian deadlifts, just because I've been kind of limited on equipment. Now at my house I finally have a free bar rather than just a Smith machine. So I was wondering if you guys could help me thing of a new routine and new exercises. As far as goals I'm trying to have the biggest strongest legs that I can definition isn't too important.

One I'm thinking is doing squats, hack squats, front squats, leg curls and romanian deadlifts. Or if anyone knows any other hamstring exercises that would be appreciated. I was also thinking of doing some lunges.

Thanks.
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Old 05-26-2008, 06:04 PM   #2
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Remember more isn't always better. If you feel you need to switch it up, change the exercises IMO. For example, substitute your squats with front squats. You could even change your rep range, and number of sets, rest time, etc. There are a number of different things.

How many sets do you do now? What is your rep range like?

You could do something like this, I like 6-10 rep range for compound movements. 10-12 for isolation exercises

Front Squats 4 sets
Hack Squat OR Leg Press 3 or 4 sets, if you can do it or want to
Leg Extension 3 or 4 sets of 10-12 (really squeeze at the top)
Romanian Deadlift 3 or 4 sets OR Good Mornings OR Glute-Ham Raises
Leg Curl or Lunges 3sets

There really is no end, you could do so many different things. Pick the ones you like and we can get more specific.

Some more hamstring exercises are Glute-Ham raises or Good mornings. Just google them, you should be able to find a video or description of the exercise. If not, let me know I can explain.

This is just a quick job of trying to help you out. If you see something you don't like you can always change it, experiment with new things. You'll find what works for you.
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Old 05-26-2008, 06:08 PM   #3
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I don't know what your squat routine is. I used to do heavy squats, and that's great. I have recently lowered my weight. Now I do sets in the 15-20 rep range. My legs have resonded well. Another thing I've started doing is lunges. I used to never do them but I really like them.

I think if you tried these for a change, you would like it.
 
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Old 05-26-2008, 06:26 PM   #4
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After considering both of your posts here's what I have planned for today.
Front squats-4x 10-12 reps
Hack squats-4x 10-12 reps
Leg extensions- 3x 12 reps
Good mornings- 4x-10-15 reps
Barbell lunges- 4x.

Are lunges for hamstrings as well as good mornings? Do you think this is enough?
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Powerlifting is my sport/ passion.

Now

Deadlift: 345
Bench :215
Squat:270

Goals
Deadlift: 380 by February 1st
Bench: 250 by February 1st
Squat:300 by February 1st

Work smarter not harder.

Road to my goals--->http://www.bodybuildingdungeon.com/f...8-road-my.html
 
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Old 05-26-2008, 06:31 PM   #5
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Lunges really hit the Glutes and Hammies well!!! Try em walking, no calf work in youre leg routine? I would ditch the leg extensions personally
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Old 05-26-2008, 06:32 PM   #6
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Yeah, I agree. Ditch the extentions for the calf workouts. And yes, you will feel it in your hams as well as quads when you do lunges.
 
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Old 05-26-2008, 06:35 PM   #7
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See i disagree and really like leg extensions to get separation and really pump some blood into your quad. to each his own though.

He doesn't have to ditch the extensions just to do calf workout. I do calf workout on my other days. Its all up to what your body tells you.


However, I do agree that lunges will do wonders.
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Old 05-26-2008, 09:00 PM   #8
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Well I don't have a squat rack so I couldn't really do front squats so I did normal squats on the smith machine got up to 240lbs today :). I really like the lunges, but the good mornings weren't doing to much for me, prolly cuz I wasn't doing them quite right. I do calf stuff on ab day since both muscles can be worked frequently. That acts as some what of an off day. I've been doing leg extensions for a while though so I think next time I'll find something else like if I can get to a gym leg presses.
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Powerlifting is my sport/ passion.

Now

Deadlift: 345
Bench :215
Squat:270

Goals
Deadlift: 380 by February 1st
Bench: 250 by February 1st
Squat:300 by February 1st

Work smarter not harder.

Road to my goals--->http://www.bodybuildingdungeon.com/f...8-road-my.html
 
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Old 05-26-2008, 09:01 PM   #9
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keep it up man
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Old 05-27-2008, 09:27 AM   #10
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Quote:
Originally Posted by MikeNYY420 View Post
Well I don't have a squat rack so I couldn't really do front squats so I did normal squats on the smith machine got up to 240lbs today :)..
Hey brother, I only do front squats on a smith machine. It's real comfortable. You know, the front squat is an uncomfortable exercise anyway. Check it out.
 
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Old 05-27-2008, 09:58 AM   #11
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Yeah i like Front Squats on the Smith machine
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Old 05-27-2008, 10:12 AM   #12
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Just some info on the lunges here guys walking lunges hit the quads better and lunges where you stand in one place works the hams and gluts better hope this helps your training
 
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