Is this a good leg routine?

WollyTheWolf

New member
Hi, I was wondering if this is a good leg routine:

Back Squat 3-4 sets

Leg Extension 3 sets

Seated Leg Curl 3 sets

Calf Raise 3 sets

Seated Calf Raise 3 sets

If this routine sucks, then I would be really glad if you could help me out with a new routine because I really need to buff up my legs, especially the calves. Thank you!
 
Well, it's not really a routine per se, it is a list of exercises and some set numbers!?
How does it fit with the rest of the body work?
How many reps, progression, frequency, set up?

Personally, I am more of a compound exercises guy, since I think you get more for the money with overload etc., but that is just an opinion as I know BB'ers have differing approaches.
IMO, one could use deads, (PGDL, SLDL, RDL, etc.), leg presses, lunges, GHR's etc etc. on occasion too
 
In light of you not really having a routine and wanting to beef up, I was going to suggest the old school 20 rep squat program. It is incredibly simple and there is little doubt you'll add nice size and strength. I'd do this a minimum of 2x a week, with my preference being 3x and then add in:

standing calf 4 x 15
seated calf 4 x 15
SLDL 4 x 10

Doing the SLDL at the end is going to give the calves a nice stretch and also build up the glute/hams for stability assistance on the squats.

Calf work can usually be done just jumping into working sets, but I'd recommend a warm up set before moving into the working sets of SLDL.

As you can see, there isn't much to it, which is the beauty.
 
Thanks for the replies! What I really like about this forum, is that nobody leaves half-assed comments, like "you suck" instead everyone tries their best to really help you! :wink1:
 
WollyTheWolf said:
Thanks for the replies! What I really like about this forum, is that nobody leaves half-assed comments, like "you suck" instead everyone tries their best to really help you! :wink1:
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Well, there is a lift or 2 I do suck at, and I will tell you, I suck.
But, as far as more mass on the legs, then effort and determination trump any super elaborate blitz and bomb layouts with loads of stuff. You can do your legs quite a bit of growing with just a few exercises.
Leg training can be pretty uncomfortable, because of the larger body mass your are hitting (especially in compound bending exercises) so you kinda get out, what you put in for the biggest part.
 
Once again, I agree with PaulBlack. Legs are a big body part and they can be very intense to train. You don't have to do every exercise in the book to make them grow.

For me, I like to start with leg extensions to pre-exhaust my quads. Then heavy squats, heavy leg presses and heavy leg curls (straight legged deads may be a better option than the curls...but I like this setup). I do 4-8 sets for my entire workout and I am out of there and often stumbling around because I can't hold myself up.
 
I would definitely add leg press and weighted walking lunges! I incorporate walking lunges into every leg workout (and I do 3 a week!) and that's usually the exercise I curse because they get me good. I go pretty heavy, about 75-80% of my bodyweight.
 
kisaj said:
You pre exhaust your legs before heavy squats?
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Yes, I do. I know this goes against a lot of philosophies - most people like to get the heaviest weights up that they can so they do it first and I used to do it this way - but quite honestly, it just isn't as effective in my mind. I wind up being strong enough to push some heavy weights if I don't pre-exhaust, but my back gives out before my legs and the point of lifting the heavier weights is lost. My ego takes a bit of a hit, but my legs feel it much more.
 
Take advantage of your compound lifts.. Barbell squats Bk/fr, Romanian and Stiff Legged dead lifts as well as weighted lunges will all be your friend. You should see and feel results quickly if you are early in your muscle development. Make sure you are well warmed up and get ready to grow! Good Luck!
 
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