Tips for leg day?

DannyTTT55 · 2019-10-12T01:50:18+00:00

You got the main ones I think

I also like doing leg curls but lowering slowly with only one leg, Romanian deadlifts and leg extensions

Also do split squats definately

CunningAsshole · 2019-10-12T07:49:46+00:00

Trap bar deadlifts. If you have a home gym or want to have a home gym, its a great substitute for squats so you dont have to have a power rack. You can vary your form slightly to target different muscle groups making it almost an all in one exercise.

Farmers walks also build a strong body...take heavy shit and walk around the yard or block with it.

https://www.coachmag.co.uk/full-body-exercises/5492/the-farmer-s-walk-is-the-epitome-of-training-efficiently

You dont need a lot of variety, you need to track what exercises you are doing to make sure you are progressing with more weight and/or reps over time. That's what builds muscle. They should be compound lifts...weighted pull ups, bench presses, rows, squats, etc.

Krazyrobus · 2019-10-12T04:34:36+00:00

That routine doesn't do much for your hamstrings. You need to add something for hamstrings and also no good leg routine doesn't have a deadlift in there.

Throw in some Bulgarian split squats and lying leg curls using a dumbbell.

boltjamison · 2019-10-12T01:55:52+00:00

Plenty of exercises. I would recommend these: - conventional deadlift - sumo deadlift - Romanian deadlift - trap bar deadlift - Bulgarian split squats - weighted step ups - walking lunges - hip thrusts

cypresstalker · 2019-10-12T01:55:10+00:00

kettle bell swings really engage your hamstrings if you do them correctly

KilluminatiGotti2 · 2019-10-12T02:02:20+00:00

Do ass to the grass paused squats Olympic style. You’ll need a lot of flexibility to do this and you’ll also need to reduce the weight you’re lifting, but they absolutely blow up your legs. YouTube klokov Squats, or Clarence Kennedy Squats. Also doing front squats too. Besides that just do pyramid sets on the leg press as a finisher. Start light, increase the weight, do a top set til failure, drop some weight go to failure, drop more weight go to failure etc

iron_butter11 · 2019-10-12T02:34:35+00:00

Do all of these with resistance bands: Bridges, Single Leg Raises, Clams, Leg Circles, Straight Leg Hip Abduction, Standing Calf Raises

I can't think of anything else.

drago8452 · 2019-10-12T02:43:13+00:00

Lunges

Deadlifts

Trackguy100 · 2019-10-12T08:11:52+00:00

Nordic curls, Barbell hip thrusts, Trap bar deadlift, Jump squats, Power cleans, Sled pushes, Lunges, Stiff leg deadlift, Front squats, Back hyperextensions, Isometric/eccentric adductor holds, Side lying clam shells

AncientMGTOWWISDOM · 2019-10-12T09:56:14+00:00

youve been blessed in here by the comments already, I have nothing more to add then what these good men have said.

SlickRick941 · 2019-10-12T11:37:11+00:00

You can't go wrong with progressive overload on your major compound lifts, i.e. squat, deadlift, etc.

I would do squats with 5/3/1 split of your own invention. Same as deadlifts, but split them up into 2 different days. Straight leg deadlifts as an accessory would be ok to do with squats, but going heavy on deadlifts and squats the same day is unnecessary and could burn you out if you aren't an experienced lifter. 5/3/1 is flexible, easily tracks progress, and gets you stronger. Here's a sample Percentages are of 1rm Week 1: 4 sets of 5 reps 70%, 75%, 80%, 85% Week 2: 4 sets of 3 reps 75%, 80, 85%, 90% Week 3: 4 sets of 1 rep 80%, 85%, 90%, 95% Week 4: max out (use new max weight for next 4 weeks percentages)

If you're a new lifter this would be effective 3 or even 4 times over to get your squat and deadlift up and build a strong foundation of strength. Once you plateau using this you can experiment with new routines because everything works, until it doesn't, and the pursuit of fitness is more of a journey than a destination. You'll pick up new techniques and routines along the way and discover what you like. But generally, a strong muscle becomes a big muscle. As far as accessory movements go, leg extension and leg curls are great as are lunges and step-ups. For extensions and curls I'd recommend drop sets, where you do 3 sets of 10 of a particular weight, then immediately after the final set drop the weight by about half and try to bang out 20 repetitions. It'll feel easy at first, but by rep 12 or 13 it'll start to pump. Good luck on getting more fit, hope my unprofessional opinion works for you.

throwaway18472847273 · 2019-10-13T00:00:08+00:00

Dumbbell lunges, deadlift, different variations of squats, are a few things you could try. Hip thrusts (I don’t know if that’s actually what they are called) KILL my quads.

[deleted] · 2019-10-13T12:27:15+00:00

Bro, you're better off picking up 1 program to guide you through your workout.

[deleted] · 2019-10-24T13:53:12+00:00

I'd add some lunges with landmine. Grab it with both hands to lift more. It should almost touch you chest. I highly recommend lunging with your forward foot on a step to work your quads more. You'll feel it.

And more importantly some glute work . Hip thrusts mainly and some seated abduction with resistance bands.

Don't forget your bum.

Title	Tips for leg day?
Author	king_yamzzz
Upvotes	7
Comments	16
Date	October 12, 2019 1:44 AM UTC (6 years ago)
Subreddit	Posted in /r/MGTOW
Original Link	https://old.reddit.com/r/MGTOW/comments/dgond2/tips_for_leg_day/
Archive Link	https://theredarchive.com/r/MGTOW/tips-for-leg-day.394587 https://theredarchive.com/post/394587

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