Help me make my legs stronger!

Discussion in 'Fitness & Nutrition' started by fst89lx, May 10, 2005.

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  1. fst89lx

    fst89lx Member

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    At the rate I am going, I will be able to bench more than I squat at the end of the summer :(

    Right now I would guess my max bench is ~255-260 and my max squat is around 280.
    6' ~195lbs

    My current leg routine is this:
    Squats 6-8 sets 3-4 reps ~1.5-2 min rest
    Leg press 2 sets 12+ reps ~45sec rest
    Leg extentions 2 sets 12+ reps ~45 sec rest
    GoodMornings 3 sets 8-10 reps ~1min rest
    SLDL 3 sets 8-10 reps ~1min rest

    I do the squats with a wide stance.

    All I am concerned about is strength, I want to squat at least 300 by the end of summer preferrably more.

    Sometimes depending on how I feel, I'll throw in some more leg work on shoulder day (higher rep shit though)

    What do I need to add/drop/change etc.
    THanks!
     
  2. MikeTheVike1

    MikeTheVike1 OT Supporter

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    are you bulking/cutting/maintaining? Ihave to be in the middle of a good bulking period to increase my squat. And of course, since I've lost 10lbs the last couple of months, my squat has gone down also.
     
  3. shastaisforwinners

    shastaisforwinners OT Supporter

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    looks like a high volume hypertrophy routine to me, not strength
     
  4. Mike4831

    Mike4831 “Dream as if you’ll live forever, live as if you’l

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    Swim. Swimming made my legs stronger then running and weight lifting.
     
  5. grampositivecocci

    grampositivecocci New Member

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    I'd definitely train them more than once a week, once heavy day, one less heavy day.
     
  6. Undefined

    Undefined New Member

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    how big the splashes in the pool are from his kicks :mamoru:
     
  7. Gutrat

    Gutrat "GET DOWN..."

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    :rofl: swimming sucks for strength.
     
  8. Kozzy McKoz

    Kozzy McKoz OT Supporter

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    On a different note is there any other workouts that will make your legs more explosive(other then squats and cleans)?
     
  9. edmang

    edmang New Member

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  10. fst89lx

    fst89lx Member

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    Really? I didn't really think that was too much reps... what should I cut it down to?

    like 6-8 sets of 2 reps, then 3 sets of like 6 reps each on presses and extentions? That would cut it from ~75 reps for quads to ~50 reps. Should I just switch the SLDL's and GM's to like 5x5 each?

    Mike, I am kind of cutting. I am eating less cals but have been slacking on the cardio.

    What is weird though, I went in on monday night and had an absolutely SHITTY night, like I was struggling with 225 for 3 on squats :wtc: But I went in today and did chest/tris and had an incredible workout with a PR on incline db press of 100x4 then 100x3 :bugthumb:
     
  11. fst89lx

    fst89lx Member

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    I have never puked from a leg workout, the closest I have ever came is when I did 4x10 on squats and then 2x20 on leg presses, I almost lost it :dunno:
     
  12. shastaisforwinners

    shastaisforwinners OT Supporter

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    this is the routine you posted. Overall, the volume ok if you can handle it - some can, some can't. It's very much a hypertropy-based routine though. The squat range is pretty good for strength, but the 12+ reps for pressing and extensions, and even 8-10 reps for GM's and SLDL's is up in the mass-building rep range. Since your only goal is strenth, a powerlifting-type routine is the way to go. You can go with Christoper's routine if you want something simple and brutally effective, or you could go with a Westside template. Westside will probably take you higher, but it is a much more complex system to learn and set up for most people.
     
  13. fst89lx

    fst89lx Member

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    I'll take a look at christophers routine. I had looked into westside but it is definately more complex than what I'm looking for now.
     
  14. shastaisforwinners

    shastaisforwinners OT Supporter

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    Chris is squatting over 600, I believe.... so if anyone here can set up a routine to hit 300+ quickly, it is him.
     
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