I feel like i am missing something in leg routine this is what it looks like

[jkg185]

leg press
set reps
1 x 20
2 x 12
2 x 8
hack squat
1 x 15
2 x 8
2 x 6
leg extension
1 x 15
2 x 12
2 x 8
standing calf
1 x 15
2 x 10
2 x 8

i feel like i am missing out on the glutes ........... but what excercise concentrates on that area mainly?

 

[RJ]

what are your goals? Those reps are too high for me. And where are your regular/front/box squats? I would do those, drop one of the hacks or preses and add barbell lunges. or SLDLs

 

[jkg185]

i am not too hip on the lingo just yet but what exactly are SLDLs? my goals for legs arent focused on size but only strength,,,,,,,,,i know size and strength go more or less hand in hand. your avatar photo is a bit more than i am after right now concerning the size of my legs......... i am only 5'9" at 190lbs with a high bf of around 17%

 

[jkg185]

aw!!!!! straight leg dead lift right?

 

[jkg185]

i am wanting to get my foundation really SOLID before looking for any real gains

 

[RJ]

Yep. Stiff legged DLs. And it doesn't matter what you're shooting for really, if you get stronger, you will get bigger. I just like heavy lifting with a 8-10 rep range. Try that for a while and see what happens. Promise you won't be disappointed.

 

[jkg185]

so you say scratch hack squat,add SLDLs,and lower reps to 8-10 for 5 sets? each excercise? i will definitely try that i mean you look like i want to so...........................thanks

 

[RJ]

so you say scratch hack squat,add SLDLs,and lower reps to 8-10 for 5 sets? each excercise? i will definitely try that i mean you look like i want to so...........................thanks

5 sets is too much IMO. Try this:

Squats 2x8
Press 2x8-10
SLDLs 2x10
Extensions 1x10

Don't count your warmup sets. This may not seem like alot, but if you kill it with heavy weight and good form, you will crawl outta the gym. An example of my squat routine would be this:

135x15
225x10
275x5
315x2
365x1
405x10 *workset#1
405x10 *workset#2

So you wouldn't count those first 5 sets, they are just to get your legs warm for the big sets. Same with presses, but you shouldn't need a WU set once you get done squatting.

Another thing i do every now and again is do my routine backwards. Basically start w extensions and with the same weight and intensity, end with Squats. You wanna talk about throw up city!! lol

 

[Welter]

SLDL are my favorite leg exercises. Be sure to start with light weight until you get the form down right. Its easy to hurt your lower back if you start out too heavy.

 

[JMB1]

Lunges?

leg press
set reps
1 x 20
2 x 12
2 x 8
hack squat
1 x 15
2 x 8
2 x 6
leg extension
1 x 15
2 x 12
2 x 8
standing calf
1 x 15
2 x 10
2 x 8

i feel like i am missing out on the glutes ........... but what excercise concentrates on that area mainly?