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Gymbros Come
 | 
India dupreeh_deserves_no1 
Lads I'm currently on the tail end of a cutting phase. Running PPL atm. Is this sufficient to target all parts of the leg? 1. Barbell Squats 2. Leg Press (once a week Quad focused, once a week Ham focused) 3. RDLs 4. Leg Extensions 5. Hamstring Curls 6. Calf Raises Three sets of each and I push two 1-2 rep maxes on the squat once a week. Are there any obvious holes in this program. Too much for twice a week? Context: Almost a year and a half long gym-goer and fairly lean @71kgs. Can squat 100 for 4-ish reps. Primary goal is hypertrophy. Much love. Keep grindin <3
2022-08-17 18:12
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quit gym start drinking switch to fast food diet ez life
2022-08-17 18:15
2 replies
Considering I had this routine for 3 years and ended up being mega miserable and depressed, I'd skip over thank you :)
2022-08-17 18:17
1 reply
being miserable and depressed is cool af these days tho everybody loves and supports you if you have problems 👍
2022-08-17 18:19
Is about the same I do minus leg press cus my gym is tiny but yeah should be
2022-08-17 18:19
1 reply
Dang alright. I almost wish my gym didn't have it because i have to force myself from leaving it haha Deffo my favorite leg day exercise
2022-08-17 18:50
you can't train hams properly with squats nor with leg press. choose1: leg ext or leg press (basically the one you feel the most comfortable with atm) or better find powerlifting type program, they are usually 4 times a week upper/lower, then run off-season cycle with tons of volume. this way you get jacked, then run a peaking cycle and get strong. i strongly believe that powerlifting type training is way more beneficial for someone like you.
2022-08-17 18:35
2 replies
Gonna look more into this style of training. Although I'm definitely not looking to get absolutely massive, I just want to get the most out of the 1.5 hours I'm in the gym :) Thanks!
2022-08-17 18:47
He has rdl and harmstring curls, what else does he need to do for hams? Lul
2022-08-17 20:33
its good for hypertrophy imo, but personally i prefer hack squats over tradional squats since it's almost impossible to injure yourself
2022-08-17 18:39
1 reply
I usually do bar squats once a week and hacks once a week. Ik this probably doesn't matter but it sure helps in keeping the workout from getting stale
2022-08-17 18:44
#7
 | 
Andorra CapDeSuro01
Ok tate
2022-08-17 18:39
1 reply
Not halfway close to his physique Not a quarter way to his ego
2022-08-17 18:57
it's good but i would change regular barbell squats with a smith machine squat or a hack squat for hypertrophy (muscle growth). if strength is your main goal then stick to barbell squats
2022-08-17 18:42
10 replies
Check out #9 Also can you tell why Hack squats are better than barbells? I'm kind of new when it comes to specifics of muscle targeting and all
2022-08-17 18:46
9 replies
is there really that much difference? for me a squat is a squat, but i dont go to gym too often, i exercise by myself
2022-08-17 18:51
5 replies
As far as I know, it just targets your leg muscles more effectively than a barbell back squat. I'm not suuuuuper knowledgeable about this but a normal back squat works more than just your quads and stuff, while a hack squat very much only targets your quads and glutes(?). So for the same amount of energy, you're able to target your legs more at the cost of not gaining strength as effectively due to a smaller musclegroup activation.
2022-08-17 18:55
4 replies
thanks it seems logical
2022-08-17 18:59
1 reply
np!
2022-08-17 19:45
Basically hack squats remove the stability component, which involves everything from your calves, ankles, shoulders, etc, even core for keeping yourself rigid Hack squats is good for targeting specifically quads, because you only have to focus on the squat, not the other stuff I still prefer traditional squat tho
2022-08-17 19:47
1 reply
Good explanation. Essentially normal squats are a compound movement where you have loads of muscles involved in the movement as accessories to your quads and glutes who are targeted the most by a normal barbell backsquat, while a hacksquat is a lot more rigid removing the need for your other muscles to act as stabilizers meaning you can more effectively isolate and overload your quads while other muscles will act as less of a bottleneck for performance.
2022-08-17 19:55
#28
dumau | 
Macau polll
you can safely go to failure on hack squats since if you fail you just slide out of the machine, whereas going to failure with a barbell could be dangerous
2022-08-17 19:46
2 replies
+1 although it totally depends on the gym. Mine has squat racks with safety rails so squatting to failure is actually quite safe because you simply just lower the weight slowly onto the rack :)
2022-08-17 19:47
1 reply
#35
dumau | 
Macau polll
true, my gym doesn't have safety rack or a hack squat :D so i just use barbell, sometimes smith
2022-08-17 19:51
Instead of the RDL i have barbell lunges and changed the squat to a hack squat other than that yeah seems fine. Also every person is different so different exercises might stimulate u more than me and other people.
2022-08-17 18:46
2 replies
Very true. That's the reason I don't have lunges. For some reason they give me knee pain whenever I take them close to failure. RDLs I feel are just easier to perform
2022-08-17 18:51
1 reply
i had that same issue at first but it was because i took to much weight to start it off with, i slowly build that up overtime.
2022-08-18 07:13
As long as you do enough squats you'll be just fine. Everything else is a nice extra. If you want more on hams can try doing barbell bridges or lunges. Overall def enough. If you main goal is hypertrophy, would advice to stay away from free weight squats altogether, and there is no need to do 1-2 rep maxes, just stick to training on lower weight to failure. Free weight squats a sure-fire way to fuck up your back and knees. I can't do any standing exercises anymore because I pushed too many squats (deadlifts too, but that's a whole different subject).
2022-08-17 18:57
1 reply
Totally makes sense, thanks man. Also I just enjoy doing 1rms, I don't count those towards my hypertrophy training. If it's something that's gonna have a major negative effect then lemme know. Also yeah I'm aware of the load free weights put on the back and knees. I take form very seriously so I'm just hoping that something weird doesn't happen 20 years from now lol.
2022-08-17 19:40
#20
 | 
United States Wafftop
It looks alright, i would take out the press for squats at a bit of a lower weight for more reps (about 80% of your 3Rep max). Im starting a new cycle of dbol and test, cant wait to see my shit fly through the roof and get nose bleeds from squats lmao
2022-08-17 18:58
1 reply
Alright, I'll try out lighter squats as well. Can't see myself letting press go. I just love it too much lol Also GL with the cycle! I'm natty and probably gonna remain so lol. Just got way too many health issues to mess with my hormones atm xD
2022-08-17 19:45
Every time I see this type of thread I read : - Gyros come
2022-08-17 19:23
1 reply
Lmaoooo
2022-08-17 19:45
He means ME, POG
2022-08-17 19:42
Pretty much the same as my leg day. I also train abs at the end of my legs workout tho, been getting good results like that. One rep maxing each week doesn't really help much. It's better to train more volume and then max out a few times a year to check progress.
2022-08-17 19:47
2 replies
Yeah I also hit two exercises of abs at the end. Usually machine and cable crunches. Got any good ab exercise recommendations? And yeah you're right. I really need to stop going for 1rms every week because I'm past the newbie gains phase now and I have to digest the fact that I'm not gonna make dramatic progresses every time I train xD
2022-08-17 19:49
1 reply
Cable crunches are really good since you can do progressive overload with them (basically increase the weight each week). I also like pallof press and planks for core strength :)
2022-08-17 19:51
thats basically my workout cant do leg presses tho
2022-08-17 19:46
6 replies
Leg presses are not a movement you HAVE to include, so dw! What's your reason to avoid them tho
2022-08-17 19:50
5 replies
nah, squats are indispensable i cant put decent weight on leg presses, that is the reason i dont do them, and also i cant execute it well i squat with 130kg for 4-6 reps cant leg press 150 for 10
2022-08-17 19:56
1 reply
Well it's all person preference at the end of the day but if the only reason you're not doing Leg Press is because it's not up to par with other exercises, then I think you should actually focus on lighter weights and perfecting the form. Not everything in the gym has to be about numbers.
2022-08-18 05:47
too much work to put 200kg in legpress when you can squat with 80
2022-08-18 18:43
2 replies
Ah lol true. Weights are super annoying in leg press
2022-08-18 18:56
1 reply
and also squatting is dangerous and i like to live dangerously you never know if you blackout while all that weight is on your shoulders
2022-08-18 19:00
It looks good, although RDL's, Squats, and leg press seems like an unnecessary superset, unless you're doing relatively light weight on all of them or lower reps/set counts, and even then it seems a bit over saturated especially because leg presses and squats target the same muscle group I generally do deadlifts/squats/legpress, and then superset with lunges or box jumps or weighted box stepups, and i've found this to be a really effective superset If you want an insane compound movement that will knock the wind out of you, do cleans, don't even have to press The second half is exactly what i do though. Keep it up man!
2022-08-17 19:53
1 reply
I usually go heavy on Squats and RDLs and lighter on the leg press. I like having some extra volume that doesn't make me want to chop my legs off lol Also love your sets. I don't do lunges or box jumps but now I'm tempted to try haha Much love!
2022-08-18 05:51
1. Barbell Squats 3. RDLs 4. Leg Extensions 5. Hamstring Curls 6. Calf Raises thats my leg workout, 4 sets for each exercise i like to work with heavy weights (for me ofc)
2022-08-17 19:58
#41
 | 
Brazil RevvivaL
For leg day, also on a ppl split, i do (in order) Back Barbell Squats 3 x 10 Hip Thrusts 3 x 10 (good decompression and pretty sure scientifically best glute exercise) Leg Press 3 x 10 Leg Curls (For hamstrings) Seated Leg Press 3 x 10 Standing calf raises 3 x 10 Calf extensions 3 x 10 *Two different parts of your calfs Also reps and sets are flexible as i increase the weight but i aim for 3 x 10
2022-08-17 19:58
7 replies
jeez 3x10 in squats are u doing a cardio bro?
2022-08-17 20:05
4 replies
#46
 | 
Brazil RevvivaL
wait wym lmaoo
2022-08-17 20:29
3 replies
mike mentzer mentality = more than 5 is cardio
2022-08-17 20:29
2 replies
#49
 | 
Brazil RevvivaL
Oh i see, well i go to the gym for hypertrophy, not for strength, obviously strength is also something i want and gain while going
2022-08-17 20:33
1 reply
perfect
2022-08-17 20:34
Looks great to me. I've never really done hip thrusts. Are they just for the glutes and the core or do they work other areas as well?
2022-08-18 05:52
1 reply
#58
 | 
Brazil RevvivaL
Hip thrusts are mainly just for the glutes, they probably hit some other areas too but I'm pretty sure that is pretty insignificant outside of glutes
2022-08-18 17:37
#43
 | 
Germany ChRiZOwow
Hltv is a new gym forum lmao
2022-08-17 20:10
2 replies
Lmao I saw many threads about gym stuff and actually great advice from some people so I thought why the hell not lol
2022-08-18 05:53
lot of people here so yeah i'd say it's pretty good not everybody who plays/watches cs is a skinny nerd
2022-08-18 18:48
#44
b1t | 
Europe p4vX
-leg press +more squat volume
2022-08-17 20:13
1 reply
based!
2022-08-17 20:16
Considering what the hamstrings are biomechanically meant to do, you’re only hitting them effectively (complete contraction) with leg curls. I’d recommend doing raised toe RDLs to supplement them, and perhaps add some volume to the calves, especially if that’s a problem area like it is for most people.
2022-08-18 06:19
3 replies
My leg day split is as follows: 3 sets of leg press (feet low to target quads), last set I aim for 4 rep range with other 2 at 8-10 reps Superset of leg curls and extensions (3 sets each followed by an optional drop set if I feel able) aiming for 8-12 reps each set Barbell squat burnout (higher reps because legs should already be tired. I do squats to work stabilizers, but prefer isolation for working glutes, quads, and hamstrings) Superset hip adduction/abduction (8-10 reps with a static hold on each at the end of the 3 sets) I end with calves, however I often do them later in the day because I don’t like the machines for them. I normally will stand at a doorframe with my toes elevated and push against the top of the frame as much as I can while still getting the full contraction. It’s the best method for me, but it doesn’t work well for people I work out with.
2022-08-18 06:27
1 reply
Killer workout. I really like this!
2022-08-18 18:34
Noted. Some great advice here.
2022-08-18 18:34
Small tip is to do ur calves at the start of the workout for that extra energy since it's a hard muscle for most ppl to grow.
2022-08-18 17:46
2 replies
Actually my calves are doing just fine. I feel doing them in the beginning limits my efficiency with compund movements like Press and Squats
2022-08-18 18:33
1 reply
I do calves before my squats and leg press but im fine. If u have good calf genetics ur good
2022-08-18 18:44
soooooooo much volume
2022-08-18 17:47
2 replies
But Legs need more tho. Larger muscle group?
2022-08-18 18:34
1 reply
meh
2022-08-19 16:05
Wait tf. Why are you doing 1-3 rep max with 3 sets for hypertrophy? If your goal is hypertrophy you must have 8-10 reps with 2sec isometric and 3sec eccentric movement with 3-4sets (Scientifically proven to be the most optimal way of growing muscle) If you want to get serious, you want to use deload weeks and weekly splits where you have for example 3 week hypertrophy and 1-2 week strength training, or if you don't want to go pure strength training, you can have 6reps instead so you would be between strength straining and hypertrophy building fast and slow twitch fibers.
2022-08-18 20:46
7 replies
I do three sets in 8-10 reps range only. After that I have 'finisher' sets once a week where I try to lift as heavy as I can. I've realised its useless because it made sense to do during the newbie gains phase but that's in the past now.
2022-08-19 07:00
1 reply
Understood, seems about right then. Overall your program seems fine. When I trained, I did 2 compounds for each muscle group isolation movement and one a week deadlift on a pull day. Maybe regards deadlifts, I would do them once a week and also use different exercises for legs, like walking dumbbell lunges in different ways just to activate different muscle fibers you haven't probably used.
2022-08-19 19:13
5-30 reps with next rep being failure is optimal old stuff ur citing
2022-08-19 16:05
4 replies
Regards going for failure is important, but it depends on when you're going for it. You claiming 5-30 reps is optimal for hypertrophy proves you really don't know what you're talking about. 2-year-old information from school lectures and scientific studies btw.
2022-08-19 18:58
3 replies
lol
2022-08-19 19:31
He's actually not wrong. 5-30 has been seen as a viable range for hypertrophy across many studies. The "ideal" range prescribed by trainers with large following is usually 6 to 12 reps. Just because its hard to reach true failure on a weight you can do 30-40 reps of.
2022-08-19 20:07
1 reply
He isn't wrong if we are talking just about repetitions, but without understanding the context he's wrong, because we aren't just talking about reps. He commented on my claim about 8-10 being "optimal" and said instead that 5-30 is, yet he didn't notice the time under tension I mentioned which is actually the important part, because it's really not about the reps, but more about the time under tension. You can do 20-30reps without thinking about how quickly you're doing them or do 10-12reps with 3-2sec and have the same equal result for hypertrophy. Also, let's be real, practically doing such high reps is more of torture and less satisfying, harder to follow numbers and compare when compared to doing lower reps - easier to follow the numbers, easier to get motivated, and see any holes in the program, lifestyle, and diet and so on which you can do with high reps, but as I said it's harder to notice.
2022-08-20 16:25
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