When I first started lifting my leg routine looked something like this:

Squats
Curls
Extensions

and one of thse two
Leg press
Hack squats (on sled)

Typically the day after that routine I'd literally have trouble walking--Figured it was just that my legs weren'd adjusted to working. Now fastforwad to NOW, where I'm at school...I really can't afford to be limping around for two days as I have to walk nearly everywhere. The last time i did a "hard" leg session I only did heavy squats and leg press, and ended up limping for two days and sore till monday (did the workout thursday)

So, i've kindof switched up my exercises on the menu for legs, but I've been putting off having a serious leg workout due to the soreness after. I'm not sure if previously I was seriously overtraining or my legs are just lagging.
Last week I did the following:

Squats 3x5 reps
Deadlifts 3x5

Both with fair weight but not "heavy" for me, and the next day I felt fine--little tense but my legs *worked*. Only thing is, going light and doind so few reps I wonder if that's going to help me at all.....so, advice anyone? Really appreciate ti

I normally do squats, rdls, and 1 legged calf-presses. I go as heavy as I can, but I'm only, at most, moderately sore. But, the first week it was terrible for a few days. Keep at it, and the soreness will go down.

I have been doing deadlifts, squats and calf raises for the last few months and have made decent progress. To cut time even shorter, you can even try moving calves to a different day, so you are a little less sore.

Jason

I always recommend and prefer to definitely move calves to a different day. I do calf raises on the leg press machine, and when my quads are wiped from the quad exercises, it's hard to hold the weight up to do the calf work anyway, so this works out well. Plus it makes the workout shorter (always a plus!).

This is an interesting topic to me. I always go very heavy and intense, but I do think that even if you squat with "non-hit" principles that you can see some progress. The squat is an amazing exercise.

You are not over training in my opinion.

You don't mention how often you hit your legs each week. Perhaps you should consider hitting them twice a week (if you aren't currently). Have a heavy day and a light day. I used to do this. FOr heavy day it was squats, extensions, 2X hamstring. Light day was one legged leg press, lunges, extensions, and 1X hamstring. I generally did not hit calves on leg day. I would do them on other muscle group days.

See how your body reacts to that.

dont know why you would limp the day after, is there any pain in your joints, thats happend to me on occasion from squatin low and heavy, try eating more protein (amino acid glutamine) and getting more sleep

Other than that I dont see any reason why you would be so sore, unless this is your first couple weeks of lifting in a while

i dont think there is anything i love more, than leg training
i do like 4 sets of squats, i aim for 15+ reps (dont always hit it towards the end! :)) then move to the leg extention machine, followed by leg curls, and calf raises
needless to say i walk home at half the speed, but my legs seem to be responding pretty well to it

i'd have to say free-weight squats have probly benefited me the most, i used to do smith-machine squats (as instructed to by a gym instructor) but free-weight squats really work your legs ALOT better!

everyone at my gym does smith machine squats :\
heh, i probly make the most noise at my gym too.... damn pussy gym :p

If I'm doing a lot of riding I change my strength routine to three individual whole body workouts. That way I never hit anything too hard that it would keep me from riding the next day. My performance does drop off but I'm not so thrashed that I can't stay in the paceline with the fast group... Well, usually that is.

My Legs focus whole body workout looks like this;

Warm-up
Squats and or split squats for a warm up
Squats and/or Leg press <5 sets
Shrugs 1 drop set
Dips/dumbell flys 2 super sets
Side/front raises 2 sets
Hammer curl 2 sets
Abs 1 super set 3-4 exercises (weighted crunch/russian twist/ DB knee pulls, sometimes tucks)

Chest Focus whole body routine

Abs same as above
Bench <6 sets including warm ups
Leg extensions or split squats 2 sets
Low Cable Row 2 sets
Bent over DB raise 2 sets
DB curl
Triceps pushdowns

Back Focus whole body routine

Abs same as above
Pull-ups 3 sets
Pull downs super set with last set of pull-ups
Leg Curls 3 sets
Incline Bench 2-3 work sets
Shoulder Press 2-3 work sets
EZ bar curls 2-3 work sets


I try NOT to overdo it but sometimes I still do. They are nice fast routines to do. You get a good workout that mitigates your strength losses when you are doing a lot of cardio. I recover faster so I can do a hard ride more often.

It works for me. YMMV but it might be worth a try. If your goal is gains you may want to stay with a more body part focused program. :tu:

Mo