Nate---check in here!

[Born2Juice4Ever]

Hey man,


I was looking at your avatar picture...I am VERY impressed with your wheels.
I know the hard work, consistency it takes to develop a nice pair of legs.


Can you run me (US) through a typical program?
I normally walk for 15 minutes to get blood going, or jump on the bike for 15--either one.
My changes from time to time, but I do have a preferred protocol:


Squads;
- 2 sets 1 plate x 20 times
- 1 set 225 x 15
- 2 sets 315 x 12
- 1 set 225 x 12

I then move onto the leg press

-10 plates (5 per side) x 20
-14 plates x 12
-18 plates x 10
-16 plates x 12

Leg extensions:

-150lbs x 12
-170lbs x 12
-200 x 8
-150lbs x 12

By now I am feeling very weak but I continue

-lounges with the 60lbs bar
4 walking sets of 12 each way

Pumped and tight, I finish with calves

Sitting down:
-270lbs x 15
-360lbs x 12
-360 x 12
-270 x 20

Donkey

I max out the machine, and I normally too tired to drag 45 plates to add.

3 sets of 20 at 400lbs

20 mins bike, 20 minutes walk.


Done.

I do do change some of the movements, but this has been a good training session for me.
When I bulk, I cut out lounges and concentrate on maxing out with reps of 10 to 12.


Yourself?



B2J

[natenator]

not sure if this is done as a joke or not but I'll play along :D

First I think legs are my strong point but compared to others on here (C-money - wow and JO) I think they definitely need work. Problem is to keep at them one needs to stay injury free. I can't say I've been healthy in the leg department for a few years now and up til June I hadn't trained them in over 9 months because of that.

But anyway... I generally believe in the squat for leg growth and development. Not a huge fan of back squats anymore and favour fronts or smith squats to back squats in the off season these days but to build a solid foundation you must back squat.

I'm a high volume, high intensity leg guy a good routine for me would be something like:

5 mins on the bike for warm up
couple light leg extensions for warm up

Back squats 4x8
Hack squats 4x8
Front Squats 4x12
Leg Extensions 3x12

Good Mornings 4x8
Lying Leg Curls 4x8


Alternate with:

Front Squats: 4x8
Leg Press: 4x8
Walking Lunges: 4x10 (10 reps per leg)
Leg Extensions: 3x12

SLDL 4x8
Seated Leg Curls 4x10


you can put calves with these of on their own days depending on your development as is.

Maybe C-money and JO and others with good leg development can chime in on their routines for legs?

[C-money]

First thing that has helped me these last few years is i divide my quads and ham workouts into different days so i can go 100 percent on each muscle group

Second thing is i used to go straight to heavy squats (i never really got good quad developement/pump doin this)..... now i pre fatigue/warm my quads on the leg extension and then go to squats.. I find the extensions help draw blood into my quads and help me isolate/feel my quads better during my squats

Quad days exercises are
extentions
back squats
front squats
lunges
my reps and sets vary from day to day, depends on how i feel

hamstring exercises are
Deadlifts
stiff legged deads
hamstring curls
same thing, sets and reps depends on how i feel

[St]

You won't grow on Nate Leg training,he is pure Pump & Pose like Flex Wheeler.;)
I'm going to give pump & pose a shot for my Arms,Jerking off with two hands at once makes my arms shrinks haha.

[natenator]

You won't grow on Nate Leg training,he is pure Pump & Pose like Flex Wheeler.;)
I'm going to give pump & pose a shot for my Arms,Jerking off with two hands at once makes my arms shrinks haha.
lol I wish!

when I'm done my legs are so pumped I can't even pose haha