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  1. #1
    Registered User LetsgoPAPA223's Avatar
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    Leg day excercise

    Hi guys,

    A few days ago I posted a thread about me not knowing if do enough. So I decided I would write all my leg excercises down, and let you guys help me decide if it is enough.

    My leg day workouts:

    Leg press: 4 sets starting 100kg ending 130kg 8-12 reps

    Leg extensions: one leg at a time 4 sets 20-30kg 8-12 reps

    Squats: 7 sets max 70kg and minimum 40kg 6-12 reps (6 at max)

    Leg curl: 4 sets 8-12 reps per leg

    Glute: 4 sets max 35kg (only 1 set 8 reps)

    I also trained my core. Which involved a total of 30 situps and 2 minute planking along with 40 russian twists and 30 crunches with crossed arms.

    Do you have any further advice?
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  2. #2
    Registered User air2fakie's Avatar
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    At least you wrote down some exercises this time. Last time asking if you do too much for your workouts without even saying what you do was pretty unproductive.

    Your detail for "Glute" is a little confusing.
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  3. #3
    Registered User LetsgoPAPA223's Avatar
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    Hi air2fakie,

    Yeah I decided to write it down. Thx for the advice! With the glute part I ment to say that I can do my maximum of 35kg for 1 set and 8 reps.
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    Registered User Ghawk21's Avatar
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    Originally Posted by LetsgoPAPA223 View Post
    Hi air2fakie,

    Yeah I decided to write it down. Thx for the advice! With the glute part I ment to say that I can do my maximum of 35kg for 1 set and 8 reps.
    Glute is a muscle not an exercise, this is like saying I do Bicep for 1 set of 8 reps. I would add a hip hinge, RDL maybe? Also re-order. Squats, Hip-Hinge, Leg Press, "Glute", Leg Extension/Leg curl. What's your progression method?
    Bench: 365
    Squat: 495
    Deadlift: 535
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  5. #5
    Registered User LetsgoPAPA223's Avatar
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    Originally Posted by Ghawk21 View Post
    Glute is a muscle not an exercise, this is like saying I do Bicep for 1 set of 8 reps. I would add a hip hinge, RDL maybe? Also re-order. Squats, Hip-Hinge, Leg Press, "Glute", Leg Extension/Leg curl. What's your progression method?
    Well I am not English. The excercise here is just called glute lol. I try to do my max for at leasf 1 set. And build it up. So like this for example:

    Week 1: max 60kg bench 1 set 3 reps
    Week 3: max 60kg bench 1 set 5 reps
    Week 4 max 60kg bench 1 set 8 reps
    ....
    Week 6: max 75kg 1 set 4 reps.

    At least if that is what you mean with progression method.
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    Registered User BeginnerGainz's Avatar
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    Any chance you can briefly explain what you do when you do a “glute”?
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    Registered User radrd's Avatar
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    Originally Posted by BeginnerGainz View Post
    Any chance you can briefly explain what you do when you do a “glute”?
    Pretty sure OP means "glute spread."
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    Registered User TheShadowMan's Avatar
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    I'd add in either stiff legged deadlift or good mornings for some hamstring focus, change glute to a hip thrust or glute bridge, and possibly scrap leg extensions, but that's just me.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=178059671&p=1598034261#post1598034261
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  9. #9
    Registered User LetsgoPAPA223's Avatar
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    Thanl yoh guys for tbe response!
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    Registered User Garage Rat's Avatar
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    It would depend on what your goal is with your leg training.
    If it's bodybuilding then that looks like a good start.
    Sessions need to have intensity and not just doing sets but really challenging yourself to inhibit muscle growth.
    Change up from time to time as the body will adapt to specific stress applied to it.
    Maybe every six to eight weeks.
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