T Nation

Leg Split


#1

Ive recovered from a pretty serious legs injuries and I am hoping to steal a couple ideas for a new leg routine. My current split is as follows:

Front squats
3 sets 10 reps, 8 reps, 6 reps
Deadlifts
3 sets 8 reps 6 reps 4 reps
Leg presses
3 sets 15 reps 10 reps 8 reps
Leg extentions
3 sets 15 reps 12 reps 10 reps
Ham curls
3 sets 15 reps 12 reps 10 reps

Leg workout number 2
Squats
4 sets 12 reps 12 reps 8 reps 6 reps
lunges
3 sets 12 reps 12 reps 10 reps
leg xtentions
3 sets 10 reps 8 reps 6 reps
ham curls
10 reps 8 reps 6 reps
leg presses (legs together)
2 sets 10 reps 8 reps.

I alternate between these two workouts and I train them every four days. I have an imbalance between my legs and upper body that I would like to eliminate, and I have seen many who post on this site with very respectable wheels. I would greatly appreciate input, and I promise to do as I am intstructed if one would take the time to help me out.
Thanks,
Duhast234


#2

If that's the case, then don't you think that the routine below and the 1/4days frequency is maybe a bit much?
Also, what injuries are we talking about, exactly? (if I may ask)

Well... What was your previous leg routine and what numbers are you putting up on your leg exercises?

Did you acquire your injuries during training sessions/due to training or...?


#3

go for stiff leg deadlifts instead of normal deadlifts


#4

Yep, this is bodybuilding, and you may not know which muscles take over on a conventional powerlifting Deadlift.

No offense for the ones who like powerbuilding up here.


#5

Got shot three times. Two in the left leg and one in the right. I started training legs again about four months ago and recently moved back to every four days.

My squat is 225 for six reps taking it slightly below 90 degrees.
Deadlift is 285 for 6, however this isnt stiff legged.

Could someone post a link for proper form for the stiff legged deadlift?


#6

Here's a good one..


#7

Proper form depends.
If you want to use it as a hamstring exercise, then parillo SLDL's or so would probably be the way to go.

-Keep the bar in contact with your body at all times.
-arch low back
-knees slightly bent
-think of it as "ass back and forward", not "bar down and up", else it's basically a low-back exercise)
-really try to stretch out your hams
-you probably won't be able to go down very far, but that's fine.


#8

That's less of a hamstring thing though... Way more low-back. On the hamstring variant, most can't use nearly as much weight as on the other variant.

Edit: The guy is pretty cool though.


#9

#10

Ouch, with locked knees lol

That'd be a true sldl I guess.


#11

yeh cant say i do locked knees i bend them a bit, cant do shit with locked knees haha not flexibile enough