Thread: Leg Training Volume

I think 11 sets is more than enough. It all depends on the intensity, if you do it right it that is. A lot of people don’t push their legs hard enough.

By the way, you’re missing leg curls.

And calves don’t need as much as people think, if they do them right (98% don’t)

Depends on intensity, RPE, and stimulus to fatigue ratio of exercises.
If you lighten up the intensity, it also helps recovery.
If you start with relatively light RPE, it helps with recovery. Once you're closer to your deload week you can push closer to failure knowing you have time to recover once it's over.
If you use exercises that induce less fatigue, you can get your volume pretty high.

Meso 2 - Week 1
Quads = 10 sets @ 4 RIR
Hams = 10 sets @ 4 RIR

Spoiler!

Lower Day A
Cybex Squat Press - 3 sets, 5-7 reps, 4 RIR
Leg Extension - 2 sets, 18-20 reps, 4 RIR
45 Degree Back Raise - 3 sets, 16-20 reps, 4 RIR
Lying Leg Curl - 2 sets, 18-20 reps, 4 RIR

Lower Day C
Cybex Squat Press - 3 sets, 5-7 reps, 4 RIR
Leg Extension - 2 sets, 18-20 reps, 4 RIR
45 Degree Back Raise - 3 sets, 16-20 reps, 4 RIR
Lying Leg Curl - 2 sets, 18-20 reps, 4 RIR

Meso 2 - Week 5
Quads = 18 sets per week @ 0-1 RIR
Hams = 17 sets per week @ 75% 0-1 RIR, 25% 4 RIR

Spoiler!

Lower Day A
Banded Hack Squat - 5 sets, 5-12 reps, 0-1 RIR
Cybex Squat Press - 4 sets, 12-20 reps, 0-1 RIR
Romanian Deadlift - 4 sets, 12-20 reps, 4 RIR
Lying Leg Curl - 4 sets, 18-22 reps, 0-1 RIR

Lower Day C
Cybex Squat Press - 5 sets, 6-16 reps, 0-1 RIR
Leg Extension - 4 sets, 14-28 reps, 0-1 RIR
45 Degree Back Raise - 5 sets, 16-24 reps, 0-1 RIR
Lying Leg Curl - 4 sets, 12-24 reps, 0-1 RIR

If you could do hip thrusts or glute bridges I’d consider doing those.

You should look at some barbell medicine stuff about low back pain, since herniated discs don’t necessarily mean you can’t do some form of deadlift movement where it’s a RDL or good morning.

Also recovery is the name of the game, do what you can recover from.

You could either add in some leg press or hack squats, or you could add sets to leg extensions and lunges and maybe add leg curls to your first day.

Originally Posted by pinfante

I feel like gluts ham raises hit my hams better than leg curls.

Try leg curls before squats.

Keep GHR on the other day, maybe add leg press to the second day as well.

Typically

Pyramid squats 5-6 sets varies…20-3
4-5 sets of front squats 3-10 reps
5 sets leg ext 8-15 reps
4-5 sets leg curls 8-15 reps

Done every four days.


I def think I could cut back….but I enjoy training legs.

Originally Posted by BeginnerGainz

Try leg curls before squats.

Keep GHR on the other day, maybe add leg press to the second day as well.

+1 for leg curls before squats.

Ever since I borrowed that from John meadows way back, my knees and squat movement m always feels better.

Don’t even need to go HAM.

Treat them as a light warmup 3x15-20

And I’d question your technique if you’re not feeling hamstring curls much.