What do you guys do for leg day?

>Squats
>back
what did he mean by this

since lift at home

just squats/calf raises

might throw in some front squats & deadlifts every now and then, but theyre not necessary at all

overhead squats, front squats, back squats, cleans and lunges

his lower back u fuckin idiot

>>i will never have calves like this

Why not? Get yourself some sterons, boy

What are some leg exercises with little to no lower back involvement? I used to do back squats but I sprained one of my lower back muscles.

Can I do pistol squats or front squats or w/e?

How do I do that

3x5 squats.
3x10 squats
Vertical jumps
3x15 leg press
5x3 power cleans

Don't do much hamstring work on squat day, my deadlift day has enough and my hams are overdeveloped as it is.

Why do really fit calves look like ball sacks?

>Can I do pistol squats or front squats or w/e?
Not really, but you can fix your glutes so you don't snap your shit up again. Try GHR or back extensions.

I jump until I can't jump no more.

In all seriousness I just finish every workout with 3X6 squats

I actually snapped my shit up cause I went on my tip toes to place the bar back onto the rack (didn't think when I did it) rather than during the movement itself. Still really annoying though, doctor says its not serious but may take a very long time to heal.

Squat 4x6-10 ( depending on how much glycogen I have in my ass)
Front squat 3x8 (dat core tho)
Walking lunges 4x8-12 ( put some weight on your back)
Stiff leg deads 4x8 (225 lbs-light, feel the stretch son)
Ham curls 4x12
Hyperextensions 4x12-15 ( hold as much weight as you can)
Calves 4x12 (whichever exercise you want)

Cardio after: stairmaster for 20 minutes

D-don't wanna to get them too big, right babe...
Can't fucking find comfy jeans for my 6'4 fatass.

curls, bench and more curls

I do 3x10 stiff legged, but it really take more of my grip strength than legs. I see yates does 1x10, is that recommend for leg days?

Hookgrip if not too heavy or use straps.
Save your grip for deads.

Yeah don't do that

so back to my question, what can I do for legs now?

3 sets of light squats to warm up
standing hamstring curls
lying hamstring curls
leg press
leg extension

How do one legged leg presses compare to normal leg press?

Cardio, daily. Made my legs as big as I need them

pics pls i wanna see what cardio legs look like

Skip 3xf

press with only one leg

Will that routine work for natty people?

Last workout
>Smith machine ass to grass squats 3x6
>close stance leg press 4x10
>extensions 3x15
>stiff leg deadlift 4x10-12
>leg curls 4x15
>calves 5x15

psh, nothing personnel...kid

Me too

Pop in movie, grab beer.

you remind me of the guys who say doing heavy squats won't work your abs

Leg extensions 5x3
Hamstring Curls 5x3
Standing Calf Raises 5x3
Hip Abductors 6x10-15
Hip Adductors 6x10-15
Sitting Calf Raises work up to 1rm, usually takes 4 sets
Hip Thrusts 5x3
Bodyweight Squats 8xMax

1 minute rest between each set

>tfw fell for this meme
>tfw abs still weak as fuck

yeah no

>smith machine squats

Why?

Is this a joke

>he doesn't brace his core
lmao next thing you'll tell me is that OHP doesn't require you to use your quads, glutes, and abs!!!

I don't do leg days per se.

I switch it up between high bar and Bulgarian split squats once a week, followed by heavy lunges.

Lower body day 1:
Squat 3/5/1
Pause Sumo DL 5x5
Used to do split squats but haven't recently, I do one or two extra set of squats with a lighter weight after my top set instead.

Lower body day 2:
Light Power Clean 3x3
Sumo DL 3/5/1
Pause Squat 5x5 or Squat 5x10
RDL or SLDL 5x10.
I switch these up depending on what I feel like.

Around 1 minute rest on assistance exercises, a bit more on Pause DL.

wait how did he put those shorts on?

Exercises without a space in between are done in pairs (so 8 Bulgarian lunges then 8 box jumps then rest then repeat).

4x8 squat

3x10 weighted calf raises
3x16 plyometric jumps

3x8 per leg Bulgarian split squats
3x8 box jumps

3x10 weighted decline sit-ups

4x8 deadlift

He put them on when he started squatting and simply never took them off.

If you don't have to grease up to get into your pants you're DYEL as fuck.

>leg>>>>>>>>>>>>>>>>>>>>>>>>>>>day

lmfao
Squatting 3 times a week since I'm not a faggot.

>depending on how much glycogen I have in my ass
I don't know why but this made me laugh

What's your stats looking like for the BSS? Are you doing rear foot elevated?

I understand you want to feel good about starting to lift finally. You're making progress on your beginner's routine probably, so good job. But there's 7 days in the week and many routines use 6 out of those 7 days to work out. That means one could be doing multiple days just for legs.

>tfw have thunder thighs
>trying to avoid size and only get strength so I don't look like a SS freak

shit sucks yo

I'm squatting 150kg for a double at 76kg, my friend. Point made was that I'm not wasting my fuckin time buying into literal memes like splits.

please post a pic. i ask because i am betting that your legs carry a lot of fat, if i am wrong then i get to mire some sickening wheels

>I'm squatting 150kg for a double
Yeah, like I said, a beginner in the gym -- 6-8 months, I suppose?

That's the definition of thunder thighs, having fatty thighs, I'm predisposed to carry it there. Even on lower BF% (13-14) I have huge thighs.

Second week of Starting Strength.

Same

I've been lifting for 10 months and squat 150kg

I read somewhere that squats and deadlifts should only be done once a week and I was like wat.jpg

It made me realise how retarded 99% of gym convention is

i didn't know there was an accepted definition, thank you for the clarification. any way the point stands that your muscle mass is not the underlying issue and trying to avoid gaining size in your legs seems unreasonable when you can simply reduce the fat. i would still enjoy seeing a picture of your current body. perhaps you have a fascinating type of dyslipidemia. what do you squat btw?

I can see you are both mentally and physically weak. Reminder that if you didn't achieve 1/2/3/4 within your first year of lifting then you 1) didn't actually try 2) were scared of the weight or 3) are a genetic failure.

Good luck reaching those numbers with your meme split then. :^)

I thought I addressed this implicitly? I'll be more straight forward: advanced routines call for more than 3 days per week. Advanced routines come after beginner ones.

THe only people who mire legs are other guys. My rugby team is homo for my legs, and my gf couldn't give a shit about them. she's like "umm I find the upper body more attractive tehe"

Doesn't change the fact that there are more effective ways than your generic cookie-cutter routines that your average gold's gym tanktop-wearing fuckboy does. I always laugh when people say they have a leg-day since they are total fuccbois 99% of the time. Maybe you're an exception, good.

>lifting for girls
>implying

Only dumbbells so
>Pistol squats 3x8
>Weighted split squats 3x6
>Squat jumps 3x5
>5 50m ish sprints

Been lifting for only a year, I did a retard and decided to cut down like I said earlier to that BF% instead of just bulking and gaining mass. I don't really care enough to cut now, I'm just trying to gain mass (well it's happening in more than one way hue) so I can look jooicy as efficiently as possible.

Stats for comparisons sake, all 1RM in lbs

Squat: 290
DL: 390
OHP: 150
Bench: 220

I'm still DYEL by Veeky Forums standards but it feels good for friends to say I look bigger, especially since I started at a super disgusting skinnyfat mode.

pmsl

Strength !=size

(not that you are strong ofc)

Day off today, so I'm going to go to the apartment gym and do lower body.

Something like (all DBs):

Walking lunges
Stiff legged DL
Leg extension
Hamstring curl
Calf raises
Glute bridges
Ab shit (if I can be bothered)

ah well you obviously lift mate, but i would put you above 13-14% for sure

>squat 290
>DL 390
>with that body

what the fuck?

Those lifts are dire unless they are for 10

cringe. learn from these guys:

solid routines

>you obviously lift mate
I wouldn't say that

lol at thinking you need squats to build decent legs

>Point made was that I'm not wasting my fuckin time buying into literal memes like splits.
Man, you sound very new. I guess you fell for the strenght training will make you aesthetic meme. Look at pic related, he has world class numbers in natty powerlifting.

Now compare this baby shaped retard with an average swimmer.
>BUT BUT THE STICKY SAID LE SQUATS AND DEADLIFTS WILL MAKE ME AESTHETIC OVER A PERIOD OF 6 YEARS ! BUT BUT BUT HE LOOKS STRONG BUT BUT BAWWW BAWW

>jean shorts

i need thosr

4 sets of 12-15 reps, then abs & cardio. Also, stretch out those hip flexors , fix that anterior pelvic tilt!
Lying hamstring curls
Seated quad extensions
Standing calf raises on the Smith machine
Leg press machine
Lunges
I don't do squats because they fuck up my hips senfam

> doing leg day

I can't believe you fell for the legs day meme. unless you're roiding hard, you can't recover from doing squats more than once a week. it's way too hard on your CNS.

pistol squats desu

they're 1rm's.

like the 2nd user said, it's dyel. 1/2/3/4 is pretty good for working sets, not maxes. deadlift is my best lift anyways because of my gangly arms, makes it easier.

>leg day

Barbell Pistol Squats
Hands behind back Pistol Squats on a balance ball
Dragon Pistol Squats

Weighted Rear Kicks
Weighted Hip Abductions
Weighted Single Leg Calf Raises

1/2/3/4 typically look pretty athletic.

You are a fatty though.

t. a homosexual

>1/2/3/4 typically look pretty athletic
wew lad i dont think you realize how dyel 1234 really is (even for a set)

it depends for who

some guys don't even look like they lift at those stats, some guys look pretty big at those stats

not everyone needs the same amount of muscle to move the same amount of weight, there are many other factors involved

...

No, why?

Apparently too fucking much.
I didn't even fall for the rippletoos meme.
My squat is only 1pl8

I just started 5/3/1 so

Day B:
Deadlift
Good mornin's
Hanging leg raizes

Day D:
Sqwats
Leg press
Leg curlz

5/3/1 feels super easy m8s, hope I actually progress cuz wow.

Right now I'm unfucking my squat technique.

Lower day 1:
paused high bar squat 3-5x3-5
light high bar 2-3x8-10
paused at the knee deadlift 3x5

Lower day 2:
deadlift 10 working reps >= 5 plates or 20 reps at between 4 and 5 plates(this changes when I'm focusing on deadlifts)
paused front squat 3-5x3-5
TKE leg press 3x12

Random leg shit I do throughout the week on bonus days: reps on the minute deadlifts, Peterson step ups, RDLs

I am nowhere near 1/2/3/4 and I am "swole" to normies. 175cm

Some of us are just built for aesthetics/size instead of strength

squats 2x1
Calf raises super set curls 50x10+10

no thanks, im good

my legs are bigger than > and all i do is leg press lmfao

Mine's kinda like >High Bar Back Squat 4x6
>Front Squat 3x8
>Walking Lunges 3x10
>Hammie Curls 3x10
>SLDL 3x8
>Smith Machine Calve Raises 3x15

I sometimes slack on my front squats and substitute with leg presses instead if I feel like my wrists aren't liking it.

Imma guitarist so I need my wrists.