Leg Volume - Can I Reduce It?

Pumpatron · 07-26-2005, 05:44 PM

Remember I was on a 5 day split right? Well it really has taken it's toll on me and I'm losing motivation, energy & concentration in the gym.

The only way I feel I can get around this is by doing less volume for legs. Currently I have a whole day for legs but if I was to reduce the volume I could add another day in with it such as shoulders, meaning I could turn my routine into a 4 day split. I know I'm never gonna be in a bb'ing competition so I'm really just doing this for myself. I'll of course carry on incorporating squats (for test release), SLDL's & Calf Raises on leg day but this would be all I'd do. Maybe with this I wouldn't gain as much mass as I would with higher volume but by reducing the number of exercises I'm doing I'd be able to fit shoulders in.

I feel that my legs would still grow, so there's no reason for people to go "you don't train your legs?? tut tut"

My current leg routine:

3 Sets Of 8 Back Squats
3 Sets Of 8 Leg Press

3 Sets Of 8 Straight-Legged Barbell Deadlifts
3 Sets Of 8 Leg Curls

3 Sets Of 8 Standing Calf Raises
3 Sets Of 8 Seated Calf Raises

What I'd change it to if I was to do less volume in order to fit shoulders in:

3 Sets Of 8 Back Squats

3 Sets Of 8 Straight-Legged Barbell Deadlifts

3 Sets Of 8 Standing Calf Raises

A bit of overanalyzing there lol, but I'd appreciate the help nonetheless.

**warriors** · 07-26-2005, 06:24 PM

Quote:

Originally Posted by Pumpatron

Remember I was on a 5 day split right? Well it really has taken it's toll on me and I'm losing motivation, energy & concentration in the gym.

The only way I feel I can get around this is by doing less volume for legs. Currently I have a whole day for legs but if I was to reduce the volume I could add another day in with it such as shoulders, meaning I could turn my routine into a 4 day split. I know I'm never gonna be in a bb'ing competition so I'm really just doing this for myself. I'll of course carry on incorporating squats (for test release), SLDL's & Calf Raises on leg day but this would be all I'd do. Maybe with this I wouldn't gain as much mass as I would with higher volume but by reducing the number of exercises I'm doing I'd be able to fit shoulders in.

I feel that my legs would still grow, so there's no reason for people to go "you don't train your legs?? tut tut"

My current leg routine:

3 Sets Of 8 Back Squats
3 Sets Of 8 Leg Press

3 Sets Of 8 Straight-Legged Barbell Deadlifts
3 Sets Of 8 Leg Curls

3 Sets Of 8 Standing Calf Raises
3 Sets Of 8 Seated Calf Raises

What I'd change it to if I was to do less volume in order to fit shoulders in:

3 Sets Of 8 Back Squats

3 Sets Of 8 Straight-Legged Barbell Deadlifts

3 Sets Of 8 Standing Calf Raises

A bit of overanalyzing there lol, but I'd appreciate the help nonetheless.

Yea you def. do alot for legs. Your new routine looks perfect. After a good squat workout you really dont need much more for legs IMO.

Also if you feel like you need more work for calves you can always throw them in with another bodypart.

Pumpatron · 07-26-2005, 06:36 PM

Nice 1 mate... I was always going with the 'train like a hardcore pro bodybuilder for legs' approach. Thanks for answering... Made me feel a whole lot better

**Peaked_18** · 07-26-2005, 07:45 PM

If you want to, you can try and Train Legs like DC style.

Few warm-up sets, then get into 50 rep Leg presses or something.

**johnsbod** · 07-26-2005, 08:01 PM

I have to disagree with warriors here, I think your current routine is right on the money and your new routine looks a little light. Don't cheat your leg workouts. Right now for legs I'm doing:

Squats-3 sets, 6-8 reps
Leg Press-3 sets, 8/6/20 reps
Leg Press for Hams (feet at top of platform)-3 sets, 8/6/4 reps
Leg Curls-3 sets, 10-12 reps
Seated Calf Raises-2 sets, 15 reps
Standing Calf Raises-2 sets, 15 reps

If calves are a weak point for you I'd suggest keeping 3 sets for each exercise like you were doing. My calves are already developed pretty well so I don't do much volume for them. I like to do squats first, but most people can not really completely work their legs to their full potential with just squats because of all the other muscles involved.

**spytech** · 07-28-2005, 08:55 AM

Pump-

It all comes down to what your body responds to best. Some guys need lots of volume, some do not - you will never know until you try both

My legs have been showing great gains off simple 'low volume' DC training. I rotate between the below 2 leg workouts (where I hit legs 1 or 2x/week):

Workout 1:
Squats: 3 sets of warmups 10-12 reps, heavy x8, heavy x4 (heavy sets are to absolute failure)
Super low SLDL (done off a 6" box): 2 warmups at 10-12 reps, then a heavy 8-10 repper and a heavy 4-6 repper - both done to failure.
Seated Calf Raise: 12 reps with 5 second negative pauses at the bottom of each rep, 30 reps with controlled negatives

Workout 2:
Hack Squat Machine: 2-3 warmup sets at 10-12 reps, then a heavy 10-12 rep set followed by a heavy 4-8 rep set, both to failure.
High stance Leg Press: 1 set x20 reps, rest paused over 3 mini sets. Done to failure (ie: x12-5-3)
Leg Press Calf Press: x12 with 5 sec negatives, x30 with controlled negs.

Simple routine that has done great for me.

Dan · 07-28-2005, 12:18 PM

Re-read spytechs post.

Try it all and remain in search of what works best for you also keep in mind what works may change over time.

**powerman2000** · 07-29-2005, 09:57 AM

Quote:

Originally Posted by Pumpatron

Remember I was on a 5 day split right? Well it really has taken it's toll on me and I'm losing motivation, energy & concentration in the gym.

I would bet that is your diet talking and not your training.

**powerman2000** · 07-29-2005, 09:59 AM

Quote:

Originally Posted by Peaked_18

If you want to, you can try and Train Legs like DC style.

Few warm-up sets, then get into 50 rep Leg presses or something.

There is no common sense or scientific research to validate doing 50 reps on any exercise.

Unsubstantiated protocol.

Pumpatron · 07-29-2005, 02:56 PM

Quote:

Originally Posted by powerman2000

I would bet that is your diet talking and not your training.

Nah it's definetly not my diet m8... Ok my diet may not be THE BEST around but I've spent a long time working on a good diet for myself. One that gets in 2g protein per lb BW (maybe a little more than needed some may argue, but I feel it's better to be safe than sorry), enough carbs & enough healthy fats aswell as the necessary daily calories.

I just had a hard time getting myself to go to the gym 5 days running and although a few of you may think that I'm not dedicated enough, it's just the fact that with college, having a social life, a job etc it gets on top of you a lot of the time and I just thought that 5 days in a row was too tiring, especially with me training to failure all the time at the moment.

07-26-2005, 05:44 PM	#1
Pumpatron Pro Stature Join Date: May 2005 Posts: 161 Recipes: 0 Rep Power: 5	Leg Volume - Can I Reduce It? Remember I was on a 5 day split right? Well it really has taken it's toll on me and I'm losing motivation, energy & concentration in the gym. The only way I feel I can get around this is by doing less volume for legs. Currently I have a whole day for legs but if I was to reduce the volume I could add another day in with it such as shoulders, meaning I could turn my routine into a 4 day split. I know I'm never gonna be in a bb'ing competition so I'm really just doing this for myself. I'll of course carry on incorporating squats (for test release), SLDL's & Calf Raises on leg day but this would be all I'd do. Maybe with this I wouldn't gain as much mass as I would with higher volume but by reducing the number of exercises I'm doing I'd be able to fit shoulders in. I feel that my legs would still grow, so there's no reason for people to go "you don't train your legs?? tut tut" My current leg routine: 3 Sets Of 8 Back Squats 3 Sets Of 8 Leg Press 3 Sets Of 8 Straight-Legged Barbell Deadlifts 3 Sets Of 8 Leg Curls 3 Sets Of 8 Standing Calf Raises 3 Sets Of 8 Seated Calf Raises What I'd change it to if I was to do less volume in order to fit shoulders in: 3 Sets Of 8 Back Squats 3 Sets Of 8 Straight-Legged Barbell Deadlifts 3 Sets Of 8 Standing Calf Raises A bit of overanalyzing there lol, but I'd appreciate the help nonetheless. __________________ Trainee Under Myself! "2 Mice Fell Into A Bucket Of Cream. The 1st Mouse Gave Up Trying To Get Out And Drowned. The 2nd Mouse Was Determined Not To Give In And So Struggled And Struggled For A Good 10 Minutes. All This Struggling Churned The Cream Into Butter Which Allowed The Mouse To Escape From The Bucket" Now Ask Yourself... Which Mouse Are YOU?

07-26-2005, 06:36 PM	#3
Pumpatron Pro Stature Join Date: May 2005 Posts: 161 Recipes: 0 Rep Power: 5	Nice 1 mate... I was always going with the 'train like a hardcore pro bodybuilder for legs' approach. Thanks for answering... Made me feel a whole lot better __________________ Trainee Under Myself! "2 Mice Fell Into A Bucket Of Cream. The 1st Mouse Gave Up Trying To Get Out And Drowned. The 2nd Mouse Was Determined Not To Give In And So Struggled And Struggled For A Good 10 Minutes. All This Struggling Churned The Cream Into Butter Which Allowed The Mouse To Escape From The Bucket" Now Ask Yourself... Which Mouse Are YOU?

07-26-2005, 08:01 PM	#5
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	I have to disagree with warriors here, I think your current routine is right on the money and your new routine looks a little light. Don't cheat your leg workouts. Right now for legs I'm doing: Squats-3 sets, 6-8 reps Leg Press-3 sets, 8/6/20 reps Leg Press for Hams (feet at top of platform)-3 sets, 8/6/4 reps Leg Curls-3 sets, 10-12 reps Seated Calf Raises-2 sets, 15 reps Standing Calf Raises-2 sets, 15 reps If calves are a weak point for you I'd suggest keeping 3 sets for each exercise like you were doing. My calves are already developed pretty well so I don't do much volume for them. I like to do squats first, but most people can not really completely work their legs to their full potential with just squats because of all the other muscles involved. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

07-28-2005, 08:55 AM	#6
spytech Getting Stronger Join Date: May 2005 Posts: 1,490 Recipes: 0 Rep Power: 36	Pump- It all comes down to what your body responds to best. Some guys need lots of volume, some do not - you will never know until you try both My legs have been showing great gains off simple 'low volume' DC training. I rotate between the below 2 leg workouts (where I hit legs 1 or 2x/week): Workout 1: Squats: 3 sets of warmups 10-12 reps, heavy x8, heavy x4 (heavy sets are to absolute failure) Super low SLDL (done off a 6" box): 2 warmups at 10-12 reps, then a heavy 8-10 repper and a heavy 4-6 repper - both done to failure. Seated Calf Raise: 12 reps with 5 second negative pauses at the bottom of each rep, 30 reps with controlled negatives Workout 2: Hack Squat Machine: 2-3 warmup sets at 10-12 reps, then a heavy 10-12 rep set followed by a heavy 4-8 rep set, both to failure. High stance Leg Press: 1 set x20 reps, rest paused over 3 mini sets. Done to failure (ie: x12-5-3) Leg Press Calf Press: x12 with 5 sec negatives, x30 with controlled negs. Simple routine that has done great for me. __________________ 5'10" - 230 @ 8-9% Status: Getting stronger... 692d/625s Create your own FREE Workout Journal at http://www.strengthandbody.com/ My Lifting Vids Spytech SHSHT: http://www.strengthandbody.com/shsht.html Spytech SHWSB: http://www.strengthandbody.com/shwsb.html

07-28-2005, 12:18 PM	#7
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,725 Recipes: 0 Rep Power: 26	Re-read spytechs post. Try it all and remain in search of what works best for you also keep in mind what works may change over time. __________________ Got an issue send a PM ... to anyone but me

07-26-2005, 07:45 PM	#4
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	If you want to, you can try and Train Legs like DC style. Few warm-up sets, then get into 50 rep Leg presses or something.

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