So I’ve been doing leg workouts for the past couple of months trying to strengthen my quads after surgery and my legs have no doubt gotten stronger. I’ve been doing these workouts and usually by the end of the workout, I’m so worn out, that I’m seeing blurs for a few seconds and can barely walk straight.
1.)-Leg Press 5 sets of 10
2.)-Leg press, left leg only (My weak leg)5 sets of 10
3.)Eccentric Quad/Tendon Strengthening both legs, I push out with both legs and slowly return with one leg. This strengthens your tendons and prevents injury.
4.)Calf raises, 5 sets of 10
5.)Hamstring pulls, 3 sets of 10
6.)Squats, 5/10, last set do 12. I ain’t gunna lie, I do the Smith Machine, just for now cuz it’s safer for me b/c I’m rehabbing but if you can do the regular quats, do those.(About half way through, my a$$ is usually worn out where I can barely stand straight)
7.)LEg press, it’s set up a little different, where I lie on my back at a 45 degree angle. 5 sets of 10, then on my weak leg, 5 sets of 10
8.)Hack Squat leg press, combo of squats and leg press. 5 sets of 10, go all the way down to about a 90 degree angle, don’t go too low or you may hurt yourself. These’ll burn the hell out of your thighs.
*All these exercises, do slow and controlled movements to get the maximum benefits of the workout. Don’t go all fast and $hit with light weight like some of the dumbasses at my gym.
*When you feel that burn like you can’t do anymore, do 2 more sets, I usually do it to the point where my body/legs are trembling. Now if your about to give out, then stop immediately, try again at a lower weight, or just stop immediately.
After I do it, I’m so worn out and my whole shirt is just soaked, it feels like I just did cardio. I can barely walk down the stairs normally. I just take the elevator sometimes. If you’re not worn out then your not using enough weight or not working hard enough. Usually by my 4th set, I don’t feel like going anymore but I push it n the last set usually trying for 12 if I can get 10 up.
I haven’t looked into deadlifts yet because a trainer was telling me to not do it since I could get hurt if I don’t do it right and he said many people come in because they hurt their backs doing deadlifts.
Anyway, it’s true, anyone can get a big chest doing bench press, but leg workouts are where it’s at. I hate leg days. After I complete my first rep, i know it’s gunna be a long workout.
This whole workout takes about 1 1/2 hours for me to complete.