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Hypertrophy Leg Training13014

andykeating private msg quote post Address this user
I'm 16 and have been training seriously for 6/7 months and have made decent progress. I noticed my legs are lagging so i came up with a different routine which is higher volume and intensity. Just looking for any tips or improvements i could make.

Back Squats - 4* sets 4-8 reps
Leg Press - 3/4 sets pyramiding in weight 6-10 reps
Lunges - 2/3 sets 8-12 reps
Leg Extensions - 3/4 sets 10-25 reps

*not including warm up sets

Stats:
Age - 16
Weight - 66kg
Height - 5'9
Deadlift - 130kg
Squat - 105kg
Bench - 75kg
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Trev182 private msg quote post Address this user
No calf work?
No hamstring work?
Drop leg extensions as your workout is very quad dominant.

Personally id do 5x5 on squats, then 5x8-12 on accessory lifts.
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The Dark
Knight
eknight private msg quote post Address this user
Why would you do 25 reps of ANYTHING? Fatiguing a muscle is not the same thing as overloading it for hypertrophy. Squats, Deads, Curls, different curls, calves. 5x5 on squats and deads, 5x8-10 everything else. -3X
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andykeating private msg quote post Address this user
i prefer to do calves and hamstrings on a different day, with school i don't get the time i'd like in the gym.

i usually only do the 25 reps on the last set as a drop set to just force blood into the muscle
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McQueef private msg quote post Address this user
@eknight - are you no longer a fan of 20 rep squat sets for hypertrophy?
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The Dark
Knight
eknight private msg quote post Address this user
How much time do you get? If you have 45-60 minutes you should be able to get the work done I listed. It's kind of pointless to train hams, calves, and quads separately. They don't function separately in the body, and for functional reasons should be trained together. There's no movement at the hip joint that doesn't involve both the quads and hams. There's no movement at the knee that doesn't involve the quads, hams, and gastrocs. -3X
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andykeating private msg quote post Address this user
i get about an hour but i always do dorian yates style streching to avoid injury and although i get some hamstring work with the squats and lunges i've just always done them separately..
i suppose if i train legs at the weekend i could work quads and hams together
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The Dark
Knight
eknight private msg quote post Address this user
@McQueef 20 rep squats can be pretty useful, BUT- and here's the but- not for more than a few weeks, not 25 reps, and not on a functionally useless movement like extensions. I should have been more clear. -3X
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andykeating private msg quote post Address this user
@eknight to maximise leg growth what changes would you suggest?
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The Dark
Knight
eknight private msg quote post Address this user
The routine I listed above twice a week, three days apart. Changes to be made after 8-10 weeks of consistent training. -3X
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andykeating private msg quote post Address this user
cheers for the advice, better to make changes now while i'm young than after a few years of not training optimally
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andykeating private msg quote post Address this user
@eknight i've put a bit of thought into it and i've redone my leg workout, mind taking a look at it and pointing out any changes i might have missed

Dorian Style Stretching & goblet squats warm up

Back Squats - 5 working sets 6 reps 90-95 depth
(stretch between sets)
Lunges - 3 working sets 8-10 reps
Stiff Leg Deads - 3/4 working sets 8-10 reps
Hamstring Curls - 3/4 sets 8-10 reps
Leg press Calf Raise - 4 sets (high weight) 8 reps
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The Dark
Knight
eknight private msg quote post Address this user
That's not bad at all. Do you have a donkey calf raise? -3X
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andykeating private msg quote post Address this user
no the gym i go to is reaaly under equipped, we only got a squat rack 3 months ago but it's the only gym within walking distance so i have to make the most of it
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The Dark
Knight
eknight private msg quote post Address this user
Dip belt? -3X
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andykeating private msg quote post Address this user
no but they have normal weight belts so improvisation is the best we can do
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The Dark
Knight
eknight private msg quote post Address this user
IMO calf raises are better than toe presses, and if you can rig up a donkey calf with a belt, that's even better.





-3X
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340616 17 17
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