hi - currently on a first cut, losing fat nicely, but am gaining a bit of muscle / strangth too.....would anyone mind commenting on my leg workout....it's not very extensive so any tips / additions would be welcome (btw i also do shoulders in the same workout):

Squats
Leg extensions
Leg curls
Calf raises

All 3x6 to failure...although i find it hard to get a weight that will cause failure and not make me have appaling form, so maybe that should be 3x6 with reasonable form!

i'm pretty sure i'm getting stronger and my legs look more defined but i kinda think i should add in lunges or something? or would they be made redundant by the squats?

Squats
Leg extensions
Leg curls
Calf raises


I think you need another hamstring exercise...
Throw in SLDLs.

As for the other things, form is more important than weight. Only progress to higher weights when you can perform the number of desired reps with excellent form....
Also, you can interchange exercises. Put in lunges for leg extensions. Or bulgarians or step ups. But I would keep your foundational exercises in there (Squats and SLDLs).

Digital is absoloutly right about form. Lift only as much as you can with perfect form

Theres nothing wrong with the leg extension, leg curls and calf raises but I think you can do better

Try the following and pick what you like:

Hack squat
Leg press
Step ups
Lunges
Bulgarian split squat

Some of the above are 'better' than the others listed but they're all fine leg exercises for beginners

If you really want to get a jump on your leg work then start practicing your bulgararian split squats now

Do them at the beginning of your exercise with very little or no weight. They're tricky to get right but stick with them, even if it takes a couple of weeks

As for rep schemes, forget to failure and go with 3x6-8 per exercise

No, lunges aren't made redundant by squats

I'd recommend:

1. Back Squat: 3 x 6
2. Romanian Deadlift or Stiff-legged Deadlift: 3 x 6
3. Bulgarian Split Squat or Step-up: 3 x 12
4. Leg Curl: 3 x 12
5. Calf Raises

Both guys above me make good points. Get some posterior chain work in there that's not single joint. So replace leg curls with Romanian deadlifts or stiff legged deads.

If this is the only leg workout of the week, you need some single legged work. I'd take out both leg curls and leg extensions myself and get more bang for the buck with lunges, step ups, Bulgarian split squats, single legged squats, and single legged deadlifts.

Pick a couple of those in addition to your squats, and make sure that you have at least one single legged move, one posterior chain move (RDL, SLDL, single leg DLs). And maybe keep your calf raises if you want.

For example
Squats
Romanian DL
Reverse Lunges
Calf stuff

EDIT: :lol: Chico just beat me to about the same but more concise answer.

Squats
Leg extensions
Leg curls
Calf raises

All 3x6 to failure...although i find it hard to get a weight that will cause failure and not make me have appaling form, so maybe that should be 3x6 with reasonable form!



I would up the reps to the 8-12 area. If you are going to failure then cut back to 1 set per exercise to preclude over-training and be sure you have a spotter on squats. You can replace the leg curls with stiff legged dead-lifts. Do leg extensions before squat for pre-exhaustion.

The rep method focuses on muscle building or maintaining. Do as many reps as possible in good form. If you can't do 8 reps, lower weight by 5-10% next workout. If you can do 12 or more reps, add 5-10%weight next workout. Try to increase reps or weight each workout. you might find 12-16 reps a better range for calf raise.

leg extension
Squat
SL dead lift or Romanian
calf raise

Cut rest to 60 sec.:bb:

wow, thanks for all the replies! really useful stuff there.

just been looking at how to do bulgarian split aquats / single legged squats (they're the same thing right??) - can this be done using a smith machine or should you stick to free weights? trouble is my gym has no barbells, only dumbs if free weights are the way to go.

wow, thanks for all the replies! really useful stuff there.

just been looking at how to do bulgarian split aquats / single legged squats (they're the same thing right??) - can this be done using a smith machine or should you stick to free weights? trouble is my gym has no barbells, only dumbs if free weights are the way to go.

Use free weights. Try avoid the smith machine altogether for squatting - free weights are the best way to do it. I've also read that the smith machine can cause problems for the knees because of the way you perform the squats. Wouldn't know the difference myself - never used a smith machine.

You can do bulgarians with dumbbells :tu:

just been looking at how to do bulgarian split aquats / single legged squats (they're the same thing right??) - can this be done using a smith machine or should you stick to free weights? trouble is my gym has no barbells, only dumbs if free weights are the way to go.

Yeah they're the same

Dumbells would be the optimal choice in this case but if your having trouble getting the form down then using the smith machine for a couple of sessions won't hurt

Actually, split squats could also include the "two feet on the floor" version that look like a lunge but don't require actual lunging. Bulgarians have the rear foot elevated, which are more difficult.

But Bulgarians are probably best started with DBs because they are easier to balance with than a BB for most people starting out.

A good progression might be to do split squats initially then work up to Bulgarians.

can this be done using a smith machine or should you stick to free weights? trouble is my gym has no barbells, only dumbs if free weights are the way to go.

I would stick to the dumbells, but you can do them with the Smith machine. mastover does Smith Bulgarians from time to time.

Actually, split squats could also include the "two feet on the floor" version that look like a lunge but don't require actual lunging. Bulgarians have the rear foot elevated, which are more difficult.

But Bulgarians are probably best started with DBs because they are easier to balance with than a BB for most people starting out.

A good progression might be to do split squats initially then work up to Bulgarians.

My bad :o