I’m going to start off by saying that I only got DOMS in my hamstrings the next day. That night I did get some aching in my glutes, but not I felt like it wasn’t enough. My goal when I do a heavy leg workout is to get soreness in all parts of my legs.
So anyway, my quads were missing soreness and I was not happy with that. I’m going to not blame it on the exercises I chose to do, but I am going to blame it on my weight load…my weight was simply not heavy enough. I normally don’t post my weight load numbers, but I’ll do it today. If you want to build muscle you have to lift heavy and reps shouldn’t go over 12 reps and in some exercises not go over 15 reps. So aim to fail at rep number 12. Squatting with a 60lb barbell is hard for me since I mostly work with a pair of 30lb dumbbells when I squat. I will start working with a barbell more often when squatting to get better at it. I won’t go too much heavier though because I feel like I need a spotter with 60lbs and I don’t have one at the moment or a rack to catch the bar.
I had to shorten up the number of sets in this workout because I was pressed for time, but here is my leg workout from this past Friday…
Barbell Squat to Toes – 3 sets, 10 reps, 60lbs Clifta’s Glute Deadlifts (love these – video starts at 2:20) – 3 sets, 20 reps, 60lbs Hamstring Leg Lifts (equiv. to Legs Curls) – 3 sets, 25 reps, 25lbs He-Man Step Ups – 3 sets, 15 reps, 30lbs Front/Curtsy Lunge Combo (alt) – 3 sets, 10 reps, 35lbs
Today is Monday and I’m going to work legs again. Going to throw in some elevated Hack Squats, Step-Ups and Bulgarian Squats along with some leg conditioning drills like abductor leg lifts, donkey kicks, hamstring roll ins, fire hydrants, etc.
I’m going to start off by saying that I only got DOMS in my hamstrings the next day. That night I did get some aching in my glutes, but not I felt like it wasn’t enough. My goal when I do a heavy leg workout is to get soreness in all parts of my legs.
So anyway, my quads were missing soreness and I was not happy with that. I’m going to not blame it on the exercises I chose to do, but I am going to blame it on my weight load…my weight was simply not heavy enough. I normally don’t post my weight load numbers, but I’ll do it today. If you want to build muscle you have to lift heavy and reps shouldn’t go over 12 reps and in some exercises not go over 15 reps. So aim to fail at rep number 12. Squatting with a 60lb barbell is hard for me since I mostly work with a pair of 30lb dumbbells when I squat. I will start working with a barbell more often when squatting to get better at it. I won’t go too much heavier though because I feel like I need a spotter with 60lbs and I don’t have one at the moment or a rack to catch the bar.
I had to shorten up the number of sets in this workout because I was pressed for time, but here is my leg workout from this past Friday…
Barbell Squat to Toes – 3 sets, 10 reps, 60lbs
Clifta’s Glute Deadlifts (love these – video starts at 2:20) – 3 sets, 20 reps, 60lbs
Hamstring Leg Lifts (equiv. to Legs Curls) – 3 sets, 25 reps, 25lbs
He-Man Step Ups – 3 sets, 15 reps, 30lbs
Front/Curtsy Lunge Combo (alt) – 3 sets, 10 reps, 35lbs
Today is Monday and I’m going to work legs again. Going to throw in some elevated Hack Squats, Step-Ups and Bulgarian Squats along with some leg conditioning drills like abductor leg lifts, donkey kicks, hamstring roll ins, fire hydrants, etc.