Leg routine

[Spankybear]

Hello. This is my first post on the board. Hope I'm not breaking any rules...

In trying to get bigger/beefier, can I get away with overloading on squats and cutting out the leg press? I sometimes feel I'm training too long when doing lower body/leg workouts and I want to cut out unnecessary lifting. I'm trying to get accustomed to the powerlifting type workouts but I find myself doing the same old routine sometimes.

Can someone tell me what the best workouts for gaining stength and mass?

[Spankybear]

ok, I guess I shouldn't have posted this...

However, I have another question...

Since revamping my routine, I now have enough energy to do more on squats. Yesterday, my last set (5th set) was 6 reps at 455lbs. I've never done that before. Also didn't have a lot of energy left to do presses and extensions but got it done. Plan to do the hams and calves today.

I've been reading up on the powerlifting routines for squats but I'm a bit confused about reps. Is it best to stay at a fixed weight and increase weight after a few weeks or is it ok to add weight with each set?

[Stoneman Sam]

congrats on the PR.

This is the first time I saw this, so I am answering your FP. I wouldn't cut out leg press, LPs limber me up and help gain flexability. Also, they are good for giving you that added "pop" when you bottom out on squats.

As for your next post, don't know, not a powerlifter. I like to do my first set reasonable, second heavier, adn third either =second or a little heavier depending on how i feel.

[jproudj]

Not to be an ass but are you squatting as low as you can go? 455x6 is a beasty squat for someone who's asking for help with their leg workouts... Full squats are best for strength and mass, to answer your first post.

Anyway, if you're moving that much weight over 5 sets you probably don't really need leg presses, I mean it's fine if you want to, but don't worry if you don't have the energy. You could try higher rep leg presses after your main exercises. Instead of extensions try and include straight leg deadlifts, extensions are ok but the sldl is more of a mass builder. Also hip work to help squats, (the addductor/abductor machines for example)

So you could do:

Full squats x 5 sets
SLDL x 4 sets
Leg Extensions x 3 set
Hips x 2 sets
Leg Press 2 x 20

Or replace leg extensions with heavier leg presses x 3 sets. Some people will say drop the extensions altogether!

Anyway just ideas...

[Spankybear]

Originally Posted by Stoneman Sam

congrats on the PR.

This is the first time I saw this, so I am answering your FP. I wouldn't cut out leg press, LPs limber me up and help gain flexability. Also, they are good for giving you that added "pop" when you bottom out on squats.

As for your next post, don't know, not a powerlifter. I like to do my first set reasonable, second heavier, adn third either =second or a little heavier depending on how i feel.

Thanks for the advice on that. I do like the stretch I get from presses. I was just never sure how much of a benefit they were because I never felt I got a burn from them. I'll do them on my assistance days, at least. Thanks again.

[Spankybear]

Originally Posted by jproudj

Not to be an ass but are you squatting as low as you can go? 455x6 is a beasty squat for someone who's asking for help with their leg workouts... Full squats are best for strength and mass, to answer your first post.

Anyway, if you're moving that much weight over 5 sets you probably don't really need leg presses, I mean it's fine if you want to, but don't worry if you don't have the energy. You could try higher rep leg presses after your main exercises. Instead of extensions try and include straight leg deadlifts, extensions are ok but the sldl is more of a mass builder. Also hip work to help squats, (the addductor/abductor machines for example)

So you could do:

Full squats x 5 sets
SLDL x 4 sets
Leg Extensions x 3 set
Hips x 2 sets
Leg Press 2 x 20

Or replace leg extensions with heavier leg presses x 3 sets. Some people will say drop the extensions altogether!

Anyway just ideas...

You're right. On that last set, I was afraid of going all the way down. I did, however, go down pretty far. My ass wasn't lower than my knees but maybe parallel.
I'd been lifting for a while, just not consistently and not with a powerlifting routing. So I do have strength. I'm also just beginning to do deads. My body is wore out today. I can't believe how much they take out of you. Just exhausting.
Thanks for the advice. I didn't know sldl were such a mass builder. That's what I'm looking for. I thought the extensions would build mass as well, based on the contraction and burn I get from doing them. And thanks for the plan. Gives me a good idea on what my workout should consist of.

[POWERJIM]

A great squat article which might well help you out mate.

Russian Squat Program

[Spankybear]

Whoa!! Thanks a bunch, PowerJim. Just the kind of thing I was looking for. That's a serious routine. I'll definetly use this to my advantage. I'm gonna have to print this one out.

[wnxmaximus]

I noticed a lot of gains doing a 3x3 routine. Basically, I started using it when I started squatting ATG, as low as i could go, because i hadnt gone low before i lost some strength. And had to start over, but i progressed quickly.

I started at 225, and did 3 sets of 3 reps. As low as you can go. I added 10 lbs each week until I finally maxed out at 325x2. So i changed things up, did singles for a few weeks, and did some higher reps. I am restarting the 3x3 now at 295 and we will see how high i can get. Its just a good routine in my opinion.

[wnxmaximus]

Originally Posted by POWERJIM

A great squat article which might well help you out mate.

Russian Squat Program

Is that routine even possible to do without using gear. I would have to eat so much food, and sleep at least 10 hrs a night to not die from doing all of that.