how often do you train legs and what exercises do you do

[dynogoalie30]

Hello everyone, I was just wondering, what exercises everyone does, and how often you train the legs per week, I have been doing 2-3 hundred reps of hindu or reg. bw squats 3 times a week as well as lunges and bw split squats, I am also brisk walking 3 times a week for 3 miles which takes me about 38 minutes, my legs some days feel great, sometimes the next day they are sore, I am a little confused, my next goal is to attempt the 1 leg squat, I was just corious what everyone elses leg training is like, thanks for any replys and advice, take care.

[kelbiz]

Dyno;

I train legs daily, but not to the extent you do. Very impressive numbers you put up!
I do 100 reps a day. Like all my exercises, I vary the movement and reps per set and intensity.
The three basic exercises I do are tiger squats, traditional squats and (I hate the name) sissy squats.
Maybe we can come up with a better name for that last one. Any suggestions?


Jack

[rob w]

Those are very impressive numbers for your leg training. I do not train my legs as part of my regular workouts, I do muay htai kickboxing 3 times a week and my legs get more than enouh training there. We will do everything from squats, sprawls, burpees, lunges, partner gets on your back and do calf raises for 1 minute, last night we had our partner on our back we would run one lap around the gym then switch back and forth after every lap, we did this for 5 minutes straight, combine that with all the kicks we throw and the legs get a great workout.

[dynogoalie30]

i wiil try to figure out a name for the sissy squats, but they are anything but sissy, at the gym that I go to they have a sissy squat apparatus that you hook your feet under, I have tried them before and my legs are burning after 1 set, Jack your program looks pretty good, I may cut back a little myself, do you do any cardio like walking?I use to run for 25 yrs. but it started to take a toll on my knees,your posts are great, and maybe sometime you could post your workout program, I think your also 50, if im not mistaken, so it is good to get advice from someone who is the big 50, and also other members that are the big 50 also, thanks again.

[dynogoalie30]

thanks rob w. I read your daily workouts,and you have very impressive numbers yourself, you do a lot of different things in your training, what are sprawls? maybe I can add them to my workouts for something different, you training and your posts in general are also great, thanks for the great advice and keep up the impressive workouts.

[rob w]

thank you for the kind words dynogoalie,

To do a sprawl you start standing straight up, start to squat down and kick your legs out behind you and come back up, it is very similar to a squat thrust.

[bennyb]

Dyno,

I also train my legs everyday not always doing hundreds of reps in the hindu squat but a great deal of dynamic and isometric stretching. Because of my leg I need to keep it flexible and agile cause it stiffens up from the 8 inch rod in my shin so loosening and stretching is a huge thing for me. Most of the leg training I do is stretch them, i'm lucky to be flexible for a guy with thick legs. When we age we start to lose flexibility in the legs so keeping them flexible and strong will help us live our daily lives. Adding other exercises is icing on the cake.

[Hopeful]

I find the Charlles Atlas Neck Bridge gets the legs as well as almost every other part of the body really good.

[rob w]

Hello again Dyno,

I did not quite explain the sprawl exercise as clearly as I should have, when you are throwing your legs behind you you want to keep them wide apart, it's like simulating a sprawl that mma fighters use to defend take downs

[gruntbrain]

!00's of daily arm assited squats &/or lunges for cardio. Leg Isometrics using an adjustable webbing belt for strength

[Viking Dan]

I'd have to say my sissy squat bench is the best $$$ I've spent on fitness equipment...after my chin up bar and my jungle gym 2.

The bench can bring you to tears if you focus leaning back as much as possible while you do them.

[kelbiz]

I'd have to say my sissy squat bench is the best $$$ I've spent on fitness equipment

Viking;
I have never heard of a sissy squat bench. Please describe it (and don't say it's mauve):bad:

Dyno;
Yes I do brisk walking, usually with my german shepherd.


Jack

[gs300tx]

Ill be honest, i rarely workout my legs..its bad.. i know

[Viking Dan]

Viking;
I have never heard of a sissy squat bench. Please describe it (and don't say it's mauve):bad:


Mauve?! Of course not! Mine has bunnies all over it!

Anywho, this is similar to mine:

http://promaxima.com/files/CPB00000/579.jpg

Hopefully the picture is self explanatory.

[kelbiz]

Viking;

Thanks. How much of a strain does that put on the knees?

Jack

[ScubaSteve-o]

I've slowly started to realize lately just how important training the legs is. I find that my body tends to stay much more lean when I stay consistent with anaerobic leg training. I think there are several reasons for this. First, you're burning a ton of calories during an intense leg workout. Also, if you're on a high protein diet but not working out your legs you're missing out on a huge lean mass "sink" for all that protein. And, if it's not being assimilated into lean areas like your leg muscles, it's just going to be converted into fat. Finally, since the muscles trained are the largest in the body, the end result is a huge increase in the production of important hormones like growth hormone and testosterone. This provides positive feedback on the second reason, i.e. the assimilation of protein into the muscle. Bottom line is, if you're having trouble shedding those last few pounds you might want to up your lower body training.

To answer the actual question: I train legs every four days (three full days of rest between workouts) doing high intensity exercises like single-leg squats and calf raises.

[gruntbrain]

2 thumbs way up for a Sissy Squat Bench; use it for both isotonics & timed isometric holds. WARNING: it hits the knees bigtime(I hope in a good way but be careful)

Although I have such a bench, I also use wide webbing for my preferred out training; the padded webbing around my calves & anchored to a tree trunch allows for the performance of full ROM, hands-free Sissies.

A Glute Ham unit is worthwhile; it works to hamstrings & quads whwreas the Sissy Bench only works the quads.

[Viking Dan]

Viking;

Thanks. How much of a strain does that put on the knees?

Jack

If you set the pad height correctly, pretty much none. For one thing, don't put the pad so high that its behind the knee. Also, don't descend so low that your calves touch the back of your thighs.

[gruntbrain]

As an aside, the Sissy Squat Bench works well as an anchor for adjustable ISO belts

[marktb]

I have found 1 legged reverse lunges, CONCENTRATING ON THE PUSH LEG, to be very effective for leg work. IMO, very high reps cause knee problems and the optimal trraining rep range to be 15-20. dVR squats work great.

Mark Baldwin