Why am I starting to hear “excellent legs!” more and more whenever I put on a skirt? Because, as I will proudly respond to commenters—I work hard on these babies!
One of my planned series for this blog is “Routine Discussions”—a space where will talk about routines: my routines, the routines of champions, and routines for beginners who are looking for information on how to get started.
I thought I’d start with a post about my leg routine, since it’s fresh in my mind and fresh in my muscles. I love the feeling after a good leg workout out. Walking, after pushing your leg muscles to the max, feels more like floating, or like walking on clouds.
If you are just starting out—don’t worry. This particular post is directed more at intermediates, but I will also be providing information soon regarding how to get started. If you are more experienced in weight training, it is always interesting to compare and contrast. I always welcome comments and ideas so that we can all learn from one another.
Last night I had an excellent leg workout, which serves as a good demonstration of a typical leg workout for me. Even though it wasn’t my all time best in terms of poundage, it was a solid workout and my personal best for the night. Between feeling just slightly fatigued in general and my doing some different variations of exercises, I quickly noticed my legs weren’t at their strongest and I was going to have to play it by ear, which I did.
The workout:
Sumo squats on Smith machine going down until legs parallel with floor: set of 12 reps @ 90lbs, 10 @ 90, 8 @ 110, 6 @ 120.
Walking barbell lunges—I have more typically done my lunges standing in place. This was my first night doing the walking lounges.I paced the gym with a 40 lb. barbell using wide step lunges—up and back equals about 50 lounges. Then, I repeated with a 50 lb barbell.
Leg press—using full range of motion, bringing knees all the way into chest: Sets of 12 reps @ 180 lbs., 10 @ 180, 8 @ 200, 6 @ 220. Often, I will go to 230 or 240 for my last set, but I could feel that my legs were maxed at 220 last night.
Leg extension—sets of 12 reps @ 80 lbs., 10 @90, 8 @ 105, 6 @ 120
Hamstring curls—sets of 12 reps @ 60 lbs., 10 @ 70, 8 @ 70, 6 @ 70. Again, I might typically do the last two sets at 80 and 90 lbs, but I felt that my legs were at their limits at 70 this time, and I listened.
Standing weight machine calf raises—making sure to complete the full range of motion—sets of 12 reps @ 105 lbs., 10 @ 120, 8 @ 120, 6 @ 135.
While resting between sets, I like to do isolations or exercises that will aid my dancing. Sometimes I will do mild stretches or just shake the muscle out, but often I do exercise for dance. In this case, I did some calf exercises, weight shifting, or light kicks for 60-90 sec between sets. I usually prefer to do this rather than supersets because it keeps me moving and warm, but still gives me sufficient rest prior to starting a new set.
I will often add the donkey kick machine for glutes, but there was not time last night. I completed the workout in 50 minutes and did about 10 min of stretching. Because I’m choosing a wider stance and toes pointed out for my squats and leg extensions, I’m targeting the glutes quite a bit, as this is a big focus area for me right now. I’m noting the difference already!
This is a typical leg workout for me. I’ve been a little bit stagnant in the past in terms of the workout flow, changing only my max weights. Now I’m learning how to mix it up better and avoid plateau. For variety, I’ll do different variations of these exercises (I’m really only now learning how many variations there are!), change up the order of exercise, do different number of sets and reps, including doing reverse pyramids on occasion.
I generally try to do legs at least two days before I think I’ll be dancing, so they get ample rest. I don’t always succeed, but I do my best.
Now it’s time to put on a hot dress and boogie!
{ 6 comments… read them below or add one }
I like your approach. I do all of those exercises as well for my lower days. The only difference is high bar, box and front squats as opposed to smith machine squats.
It’s a good idea to stick to one movement as long as you are progressing. It’s easier to keep track this way. If you stall out, reset the weights and push the weights up past your last max progression over the following weeks. If you stall out again, then switch exercises.
Well, it strikes me that you are working hard on your legs. Do you need to have strong legs for your job? Or is it only done to make you (and others)feel good?
Hi, Congratulations to the site owner for this marvelous work you’ve done. It has lots of useful and interesting data.
Mr. Gorse–I do it because it makes me feel great!
Hey J.C.–I agree that the Smith Machine is probably not the best route. Ever since I graduated from a 60 lb. barbell on my shoulders, I went to the Smith Machine instead of the rack. I’m a little intimidated by the rack, but I’ll have to get over it, I think.
As for the one motion concept–do you agree that one should switch it up periodically, every 8 weeks or so? Or, do you say keep going until you really aren’t getting results anymore? Love your input. Thanks!
Bravo, the excellent answer.