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[IronInsanity]

What is your leg routine?

Right now, mine consists of hitting them about every 3-4 days. Not set in stone, but a typical rotation would go like this:

Legs 1 (Focus on quads):
Deadlifts w/ hex bar (5-7 sets of 5-10 reps)
Leg Press (4-5 sets of high reps, 15-20)
Leg Extensions (5-6 sets of 10-15 reps)
Calf work

Legs 2 (Focus on hams):
SLDLs (4-5 sets of 10-12 reps)
Good Mornings (3 sets of 8-10 reps)
Seated Leg Curls (4-5 sets of 10-15 reps)

Legs 3 (Focus on quads):
Front Squats (5-6 sets of 8-12 reps)
Back Squats (3-4 sets of 10-20 reps)
Leg Extensions (5-6 sets of 10-15 reps)
Calf work

I've been doing this type of frequency for about 3 months. The other thing I've incorporated is doing about 12-15 minutes on the bike before leg training. So far I've added 2 1/8 inches to the middle of my thigh. Prior to that, I went through a long period of being stalled on leg growth, including a knee injury that limited my leg training for about 3 months. I'll be looking for a different routine after I stall out so I'd like to see what some others are doing.

[two_slug]

Right now I'm doing a quasi DC routine.

Leg Slide 1 drop set (5 to 6 mini sets)
Hack Squat 2 x 8-10
Leg Curls 3x8-12
Calf work.
(all sets done to positive failure)

Done every fifth day. Can't do regular squats because of herniated disks.