i tell u what i do to tone my legs and reduce my fat (im on my cutting phase now)

1.leg press:
50kg x10
130kg x10
180kg x10
210kg x10
230kg x10
then do superset (230 then 180 then 130 then 50) confirm the leg kantoi

2. squats
50kg x10
60kg x10
80kg x10
90kg x 10

3. calves
60kg x10 (4 sets)

thats all, these 3 exercise on leg day will kill your legs..if i got summore time then i just do using machine for extra but light weights only, like 50 or less for the hamstrings and quadriceps (leg extension and curls)..good luck

what's your thought on descending vs ascending pyramid sets?
i myself can never cope ascending ones. always warm up then hit heavy set and descend to lighter ones.

what's your thought on descending vs ascending pyramid sets?
i myself can never cope ascending ones. always warm up then hit heavy set and descend to lighter ones.

i think ascending ones are better:
1. because you will warm up your legs by increasing the weight bit by bit until you reach your maximum.
2. if you do descending and carry heavy set(maximum) you may get cramps because suddenly you put your legs to heavy weights without gradually increasing the weights

also try supersets, like i mentioned for the leg press, it will definitely kill your legs after you do ascending

yeah i do lighter warm ups at prob 20 reps b4 hitting the peak and descend after.

but the supersets sounds cray though, i always puke on squat day anyways i don't think ill manage them supersets.
probably will try the ascending ones next week. but i'll bet it will be way tougher than the descending i've always been on.

Well i think the key thing is try not to exhaust yourselve in the beginning if you are trying ascending. I find ascending works very well for me though.

My normal regime routine will be as follow
Empty x8
40x8
60x8
80x6
100x4
120x4 or 3
140x3 or lighter but hit 5 or 6

Leg press
75x10
125x10
175x10
225x10
275x10
325x10

Leg raise and calf after that

quite good for squats and leg press, how much you weigh now>?   

76kg  started to get fat didnt control diet

lol same here, thats why on my cutting phase now 

how bout u bro height and weight? u must be a beast with all those squats!

haha, thanks bro... thats was me 2 years ago... Now i am all into compound free weight movement, able to squat ATG 140kg for 5 reps in my best day... Haha... Looking back, I was really rookie...