Tom Venuto's BodybuildingSecrets.com - There's Nothing Like LEG DAY

There’s Nothing Like LEG DAY

Tom Venuto, CSCS, CPT

Legs. It’s that body part that all bodybuilders have a love-hate relationship with. You just know “this workout is gonna kick my butt,” so you dread it, and yet you look forward to it at the same time… because when you finish, you know the feeling of accomplishment cannot be compared to anything else.

QUADS

A1 Leg Extension: 3 light warm up sets; Set 1: 250 lbs (stack) X 20 reps, drop to 180 lbs X 10 reps, drop to 120 lbs X 10 reps (descending set); Set 2: 180 lbs X 6 reps, increase to 200 lbs X 6 reps, increase to 220 lbs X 6 reps (ascending set); Set 3: 140 lbs X 12 reps of one legged negatives (up with two legs, down with one leg)
A2 Dumbbell Split Squat off step: 3 sets X 40 lbs X 8-10 reps; no rest between exercises A1 & A2, 90 seconds rest between supersets
B1 Hack Squat Machine (streamline): Set 1: 180 lbs (2 plates) X 10 (warm up); Set 2: 230 lbs (2 plates + quarters) X 22 reps; Set 3: 270 lbs (3 plates) X 15 reps; Set 4: 300 lbs (3 plates + dime and nickel) X 12 reps
C1 Cybex Squat Press (Plate Load Leg Press Machine): 1 set X 360 lbs X 12 reps (warmup); 4 sets X 630 lbs (7 plates) X 20, 15, 10, 10 reps, 60 seconds rest between sets

HAMSTRINGS

A1 Stiff Legged Deadlift: 1 set X 135 lbs X 20 reps; 1 set X 155 lbs X 15 reps; 1 set X 175 lbs X 12 reps; 1 set X 195 lbs X 10 reps
B1 Lying Leg curl Flex machine: Set 1: 130 lbs X 12 reps; Set 2: 120 lbs X 10 reps; Set 3: 110 lbs X 8 reps

Workout Commentary

I still haven’t started back squatting again (yet), but my lower back felt the best today than it has in a while, so I may start with some light squats next time. Instead of squats, I’m still doing a lot of hack squats (or swing squats when I train at Strong & Shapely), Leg presses, lunges/split squats and leg extensions.

Today I started out with the leg extension/ split squat combo. This is an absolute killer, especially when intensity techniques are used on the leg extension (for example; leg extension triple drop set, supersetted directly into dumbbell static lunge (split squat) YEEOUCH! Three times through that superset and my quads were pumped to the max. By the way, this is a pre-exhaust superset - the opposite of the exercise order I used on chest yesterday (pre exhaust = isolation movement first, then compound. Post exhaust = compound movement first, then isolation)

Next I moved into hack squats. These felt fantastic today. My strength was almost where I left off last time I did the hack squat machine and my quads continued to pump up even further. Could have gone heavier, but decided to save a little for next time.

Finally, for quads, I went on to the Cybex Squat press machine. The “Squat Press” machine is a leg press that pivots rather than sliding up a 45 degree angled track.

I wanted to get through this last exercise quickly, so instead of going mega heavy, I put on 630 pounds (7 plates per side) and banged out 4 sets with only 60 seconds rest between each set. Previously, I had been resting 3 or even 4 minutes between those crazy heavy weight, high rep sets of let presses, and this decrease in rest intervals kicked my ass - literally! My quads were so smoked, that by the last two sets I was feeling as much in my glutes as I was in my thighs.

As soon as I caught my breath, it was quickly into stiff legged deadlifts. Still building back the weights gradually to my normal poundage in order to play it safe on the low back. Went up to 195 lbs and it felt A-ok. I think next time I’ll be good 2 go (back to usual poundage and beyond)

Finished it all up with 3 sets of very strict lying leg curls on the FLEX leg curl machine. I have access to about a half a dozen different lying (prone) leg curl machines so I mix it up as much as possible. Each one has a slightly different feel. On this one, the weights feel much heavier. On the Icarian leg curl, 130 pounds is warm up weight. That’s why I list the brand name of the leg curl machine I’m using - because the poundages don’t match up from machine to machine.

As I’ve mentioned a few times, I usually post these blogs at least 24-48 hours after the session, so I can not only report the exercises, sets, reps etc., but also the “IMPACT” of the workout the day or two after. Let me tell you, my quads (and glutes!) have not been this sore in a long time and I could see a visible improvement. This workout was a “10!” (and that leg extension to split squat pre-exhaust superset combo is already in my book of “5-Star workouts”).

The only trouble with quad workouts that are this intense is that hamstrings tends to suffer afterwards. That’s why I sometimes reverse the order and do hams first, or I might even start double splitting the workouts with a morning and evening workout to do quads and hams separately if I anticipate another killer session like this one.

Until next time, train hard and when you think of gut-wrenching, butt-kicking workouts like leg day, think of the words of Vince Lombardi:

“I firmly believe that any man’s finest hour - his greatest fulfillment to all that he holds dear - is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious.”

Posted 20 July, 2005 in Workouts

Comments

Chris said:

Tom,

Your new site and your book BFFM have been amazing. I've been on the BFFM program now for 5 weeks, and have gone from 17.1% body fat to 13.6% bodyfat. The workouts you've been posting have helped tremendously to switch up my routines and get continued growth.
You've posted a five star arm workout on this site, and have a bunch on your fitren site, but wanted to see if you have a catalog of other 5 star workouts for other body parts that you could share with us. Your last leg posting looks like it's a 5 star workout and I can't wait to give it a try. In any event I completely trust your advice, and if there are some wicked workouts for other bodyparts I'd love to know about them and incorporate them into my training.
Also, I've trained for years, and stopped for about 7 months which is why my bf was so high. I'm currently training 3 days a week and doing cardio 6 days a week for 45 -60 minutes. I'm getting excellent results but wonder if I should train more often, and do more of a 2 on 1 off routine like you talk about. I'm always afraid of overtraining and if I'm getting great results I probably shouldn't change but at the same time if I could do better I want to reach for it. Any thoughts? Thanks,

Chris

Posted on Jul 25, 2005 04:07 PM

Tom Venuto said:

Chris, I will be doing a whole book full of 5 star workouts. The first of my bodybuilding courses will be released this fall. Until then, just keep following along in the blog! RE: your training frequency... I always say, "If it ain't broke, don't fix it!" Keep up the fine work!

Posted on Jul 25, 2005 07:20 PM

Marc said:

Cybex Squat Press -

Pretty sure I don't have one of these at my gym. Looks and would probably feel different then a 45 degree angle leg press.

Any suggestions for a possible substitute for those lacking cool gym equipment?

Posted on Jul 28, 2005 01:52 PM

Tom Venuto said:

Any 45 degree leg press will substitute just fine for the Cybex Squat Press. The "squat press" is just another type of leg press machine

Posted on Jul 31, 2005 07:07 PM