Hi guys,

I did the same mistakes as most others do, I trained upper body and didn't train much on my leg.

Now that I only started to train my lower body. I am somewhat satisfy with the size of my leg (most probably because of fat), but they are weak. I started my leg routines 1 month ago and below are my workout as of 8th April 2012

Leg Press:
75kg x 20
125kg x 20
125kg x 21
125kg x 22
75kg x 25
*75kg is the starting resistance of that machine

leg extension
30kg x 12
40kg x 15
40kg x 15
50kg x 12

Hamstring Machine workout (not sure of the name)
40kg x 12
40kg x 15
40kg x 15
50kg x 12

So these are my workouts but I am concern whether its appropriate for my aim : To tone and strengthen my legs (now the fat level is consider high and its way weak compared to my upper body)

edit : I trained my leg now every other day combining with my upper body workout. So let say Monday is my chest day, will still do heavy on chest and put my leg workouts at the end. Then Wednesday is my back day, will too put the same leg workouts at the end.

This post has been edited by the100308: Apr 11 2012, 10:55 AM

That is A LOT of volume, dude.

If you have weak legs, just try squats and leg presses.

Also, the leg press is probably the one exercise where you can put a gargantuan amount of weight on the machine. Don't let the plates intimidate you.

try to add in barbelll squats and barbell lunges as well, also dont forget to train ur calve

this is what i do

squats 4 sets of 8-10 reps
lunges 4 sets of 8 -10 reps
leg press 4 sets 8 -10 reps
quads extension 4 sets 8-10 reps
leg curl 4 sets 8-10 reps
finish off with calves raise 4 sets until failure

This post has been edited by ah_suknat: Apr 12 2012, 03:08 AM

But guys, cause IMHO, adding more weights = bulking up. So will adding more weights bulk up my thigh muscles etc?

Since I wanted to tone my leg to 60% marathon runner style. Slim and Sexy HAHA

So how do you propose to make your legs stronger by using the weight you can do over 20 reps with?

If you want to look like a marathon runner, train like a marathon runner, not a bodybuilder.

Guys I did leg press for the first time yesterday,the machine looks like this: Leg Press Machine I think it was the way I sit,but after doing a few sets of 10 reps,my lower back sort of hurts and is a bit stiff.I only did 20 kg(10 kg plate on each side) and it felt very easy to do.So I don't know why my lower back can hurt. Is it because this machine stresses the lower back a bit?What should I do now?

Maybe u went too deep causing ur back to round?

You can handle A LOT more weight on the leg press if you have decent legs.

If you lower back hurts, you need to make sure you keep your back flat against the seat and don't let your butt lift up.

Sorry bro, if something like this

can it be trained using leg press. Not to say busy, but doesn't seem to have the initiative to run 2 hours per session.

you can get that type of legs just by 30 minutes per day dude. come onnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn, read moreeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

Bit of an oxymoron, eh? Throwing in a bunch of isolation style exercises meant for pure hypertrophy whilst leaving behind the basic strength inducing exercises of countless athletes before. And then not increasing weights and expecting to see any kind of progression? Haha. Seriously, just do weighted squats and lunges. Don't worry about the leg press but if you really wanna do it they're fine. But the isolation exercises? Why? You're not gonna get stronger by em, just bigger. Squats won't make your thighs fat. A bad diet will.

Just my 2 cents

This post has been edited by silasya77: Apr 27 2014, 07:46 PM

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...

Been wanting to see you reply here as they are replying to a 2 years old thread. Just wanna see your progress. Haha. Well, everyone starts from 0. Knowledge acquired along the way will make you a better BB.

woah 140kg 5 reps is big deal. man your quads could snap ppl's neck like they're twigs

That was my best with the help of creatine, caffeine and lot of carb I think. Normal day I only manage to do 2 or 3 reps

This post has been edited by the100308: Apr 28 2014, 09:03 PM

still impressive! whats your current weight, height and bf%
and which creatine brand you use, plus how you cycle your creatine intake? 1 month off 1 month on?

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

This post has been edited by Arvinaaaaa: Apr 28 2014, 09:07 PM

During that time was 74kg, 11% bf. Now 76 with 15% bf lol.

3 week on 1 week off. 1 week off during deload week... Might not be following any tradition though

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

edit: i reread your post again, dont do leg everyday, just once or twice a week should be enough..also, the weights i mention above are suitable for my weight which is 83kg now, use the correct weights appropriately for your size.

This post has been edited by Arvinaaaaa: Apr 28 2014, 09:11 PM

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

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

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.

since next week is your first week trying ascending, dont do supersets yet, do it starting next next week...yup, it will be tougher and you will feel the pain, combine with supersets your leg will be on fire, but eventually, you will see the gainzzzzzzz

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!

height 1.82m weight 83kg..lol, not a beast la baru saja 20 tahun

This post has been edited by Arvinaaaaa: Apr 28 2014, 09:53 PM

Wait whaaat that was 2 years ago? Who bumped this into the first page then haha. Certainly wasnt me. Good to know you're doing the right stuff haha. Impressive numbers, too.

Impressive squats. Im doing like 80kg (exclude barbell) for few reps/sets. Gradually increasing slowly. from 0 weights