August 30, 2011 • In
Training • by
Vanessa Tib
I’m getting very excited about training Legs tonight. I realize that Legs are typically the least favorite body part to train for many people, but I actually look forward to it. Maybe this is because my Legs are taking much longer than I expected for them to show the kind of results I want, so I’m always looking forward to training them hard again and again to make them respond:) No matter what your goal is you have to train each body part with the same intensity. The body likes to grow as a whole and symmetry is important for that desired look, so do not neglect legs and train them hard to make them respond.
Tonight’s workout will look something like this:
Warm up on the stationary bike for 10 mins
Rest between sets 1 min.
5 Sets of Squats, first two sets feet shoulder width apart and last three Sumo style Squats x 10 reps
4 Sets of Leg Presses feet pointing forward and shoulder width apart x 10 reps
4 Sets of Walking Lunges with a 50lbs Barbell across shoulders (12 reps on each leg)
4 Sets of Leg Extensions, last two sets drop sets x 10 reps
4 Sets of Lying Leg Curls x 10 reps
5 Sets of Calves raises on the Leg press Machine heavy weight until failure
5 Sets of Standing Calves raises heavy weight until failure
Using heavy enough weight that only allows me the desired amount of reps with good form. Remember to never comprise form for heavier weights, you must take care of yourself and avoid painful injuries. Always pay attention to your form and don’t forget to breath..
If you give my routine a try, let me know how you like it. I love to hear from you all:)
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Kinda silly question: How did you figure out this routine for yourself? Is it just something you’ve adapted over time for what you’re trying to achieve?
You said it yourself:) I have been training for over two years straight and always like to change up my routine every month a half or so. You have to try different exercises and training methods to see what works for you. Always keep your muscles guessing to make them respond to your workouts.
how many days a week u do legs?
I train legs 2x per week :)
i have 7 weeks to put some size and definition on my legs would you recomend this routine for me ? and is training legs 3x a week too much ?
Hi Kimberly,
I typically train legs twice a week, 3 time may be ok but a general rule of thumb is to allow at least 48 hours before training the same muscle group in order to allow them to recover. Something I am currently training in order to gain mass in my legs is German Volume Training, good it for more information, but it typically consists of performing 2-3 exercises at about 60-70% of you 1RM. During which, you should perform 10 sets of 10 reps for each exercise with about 1 min rest between reps and 2-3 min rest between sets. I like to perform legs press or squats, legs extensions and leg curls. Good luck!!
Thanx Vanessa! Will try your routine on Saturday and will let you know, always looking for smth different. Was doing legs yesterday (Jamie Eason’s 12 week plan – like it:). One question: what is the difference between last 2 exercises in your work out (Calves raises on the Leg press Machine and Standing Calves raises), do they have different effect? Thank you:)
The calf is made up of two separate muscles the Gastrocnemius and the Soleus. When most people think about calve they are thinking of the Gastrocnemius. This is the superficial muscle that is most prominent. The Soleus runs underneath the Gastrocnemius and if most prominent just above the ankle. Performing calf exercises with the leg straight will target the Gastrocnemius, so both of these calf exercises will work the Gastrocnemius. They just hit the same muscle slightly different ways. Its all about variation. If you want to target the Soleus you have to perform calf exercises with the knees bent, such as seated calf raises. Hope this helps :).
This is great! I will be incorpotating this into my work out starting monday! Excited! One thing I wanted to ask you, is it possible to build better glutes? My trainer said you really can’t change the shape of your glutes, but you can just lean out and firm up what you have? Is it possible to build round shapely glutes? Or do you have to be born with them? Everybody has a diffrent opinion? I am not expecting J.Lo results..but can you greatly improve what you have?
Your Glutes are a muscle just like any other and thus can be sculpted and changed.
Hi Vanessa. I happened to run into your pic on Mizzfit.com and absolutely fell in love with your physique. You look amazing! I am 30, a wife and mother of 3 little ladies and find it challenging to find the time in a day to work out. However I am determined to do what it takes and will begin to get back in the routine of working out and toning up. I realize diet is a vital part of attaining ones physical goal and was wondering what your diet consisted of? Also, do you have any tips for in-home exercise routines? Ciao.
Hi Hazel,
If you are determined it will happen! You can find a sample of my diet and one of my regular workout plans here. Good luck with your training goals.
Funny cuze my legs seem to get the most growth, but what I do have some issues is finding workouts for my stomach and triceps, mind giving a few rotines? Plz?
Here is an article I wrote about abs. Haven’t done one for triceps yet, will put that on the list. Also, check out this article.
it was amazing! Going to try it out again in tuesday. thanks a lot!!!!
I Have muscles in my thighs and want to lean out a bit. I’m short class and want to compete in figure. What do you suggest?
Personally I have never competed. But, if you have sufficient muscle and are looking to lean I would suggest adding more explosive movements into you leg routine, like jump squats. As well as plyometric training and cardio.
Vanne mis respetos para ti!! Tengo alrededor de 1 año y medio entrenando fuerte. Mañana probaré tu rutina. Esta bien si le agrego 2 ejercicios mas como gluteos en polea y peso muerto? qué opinas? Un abrazo desde VENEZUELA CAMPEONA! Gracias!!
Por supuesto, esto está bien. ¡Buena suerte!
Thanks Vanessa for posting this leg workout, I was looking to change it up and this one is on the menu for tomorrow!! Sounds look a killer leg workout and that’s all I do!!
Hi Vanessa! Can I just say, what an inspiration you are! I was doing a similar thing, reading my hubby’s fitness mag and saw all these beautiful fit women and made the decision to change my lazy ways. I’m just starting my training but LOVE working my legs and this workout is awesome. You are my inspiration to achieve a fitness level worthy of those first mags I was flipping through. Thank you!!
Nikki, all the way from Oz
Hi Vanessa
First of all I just want to say wow! You so beautiful and my motivation and inspiration!
Woul you mind I’d I ask how many days per week you rest I train 3 a week with a pt and 3 time a week on my own and one day rest and few days ago I got sick now I’m off gym until I get better. So scared I lose all my hard work so far! Thank you in advance for reply! Xo
Hi Petra,
I typically train 5-6 times a week currently, but I do go through phases where my body just tells me I need a break. Listen to your body, but push your limits. I typically recommend taking at least two days a week off the gym to recuperate.
V