Leg Day: My Therapy
by IDFA Pro Jordan Coles
Call me crazy but I love training Legs! When I first started lifting weights I did it to put on some size and get stronger; as do most people. However from day one I was drawn to Leg training. The feeling of pushing heavy weight until failure really works for me.
About 6 years ago I went through a bit of a dark time personally and that’s when I really turned to my workouts. It was my way out, my therapy. And I started training legs twice a week, they responded very well.
Even though I have pretty good size to my legs now I still never skip a leg work out and I’ve made Friday’s my Leg day. Only in the past couple of months though I have been splitting it up and doing hamstrings and calves in the morning and quadriceps at night. I’ve found that doing this I’m able to take the time and concentrate on the muscle groups more than trying to squeeze them into one workout and basically rushing to get them trained properly. And where I work out can get really crowded so rushing around to various equipment is stressful. Splitting up my workout allows me to be in a better mindset and be more focused on the job at hand.
I don’t really have a set order of what I’ll do and I usually go by how I’m feeling for the amount of weight I’m going to use, but I always do my best to go as heavy as I can. My repetition range is typically between 8 and 10 reps per set.
Here is a typical Leg Day for me:
Hamstrings & Calves
Lying Leg Curl – 4 sets
Stiff Leg Deadlifts – 4 sets (switch between barbell or dumbbell)
Sumo Squats – 4 sets (I’ll do lighter here and really go deep)
Kick backs – 4 sets (using lying leg curl machine)
Calves – 4 sets all to failure
Leg Extensions – 4 sets (This really warms up the knees and gets them ready for heavy squats and leg presses)
Barbell Squats – 4 to 6 sets
Leg Press – 4 sets
I’ll finish off with either weighted bar step ups or walking lunges.
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