7 sets for both hamstrings and quads?

[faithfulmommy1821]

My current leg day is :

Unilateral leg press - 2 x 6-8

RDL - 2 x 6-8

Banded leg extensions - 5 x 6-8

Good mornings - 5 x 6 - 8

Calf raises - 6 x 8 - 10

Wrist curls - 6 x 12 - 15

Reverse curls supersetted with wrist curls - 6 x 8 - 10

I haven't tried this leg day yet as I'm used to doing 2 leg days but I had a bad habit of skipping one or the other so I just thought I may put one big leg day a week, how's the volume?

I have noticed growth from very little done for my legs and honestly wouldn't be shocked if I drop the leg extensions and good mornings down to 3 or 2 sets if it doesn't go well with such high sets though would that be enough for growth?
[I assume so considering I often skip for weeks and go up big weight jumps like I went up 20kg on unilateral leg press after not training it for weeks]

 

[doks]

@faithfulmommy1821 5 sets of good mornings (assuming they’re actually hard sets) would ruin me for a week, especially if i already did 2 hard sets of RDLs. This workout seems completely made up with no thought behind it

 

[confusedgirl98]

@doks Dude, 5 sets of good mornings would ruin me FOR THE ENTIRE YEAR.

Since I've learned how to properly hip-hinge, any more than 1 set and I'm brutaly sore for a week.

 

[anonymous_christian]

@confusedgirl98 I was doing SLDL for a while and just not feeling it, plus I have grip issues due to a skin condition so any deadlifiting kinda sucks now. I put in smith machine good mornings about 2 months back and holy shit I feel like I am on the hamstring torture rack. Sore for days.

 

[anonymous_christian]

@doks This is pretty much the answer to 90% of the posts here. Completely scattershot routine with tons of junk volume.

To your point, yeah, hamstrings are so efficiently trained, whether by hip hinge or leg curl machines. I don't know how anyone could do more than one hamstring focused lift in a day.

 

[faithfulmommy1821]

@doks Yknow what truth be told it is made up with no thought behind it besides smash my legs for one whole day, I do rdls and good mornings on my old Hamstring day and they beat the shit out of my legs so I think I've gotten too worried about volume cause realistically I'm thinking 2 sets for everything but worried it's not enough

 

[surfing_australian]

@faithfulmommy1821 Eh you're fine with less as long as the sets are high quality. Put the good mornings on a different day and do a couple sets of leg curls. RDL's and good mornings are both very similar being hip hinges so doing both on the same day is redundant.

 

[confusedgirl98]

@faithfulmommy1821 I have less experience than you, granted. But 2 hard sets of legs is definitely enough to at least maintain, especially if they're for hams, as they tend not to need as much volume as quads

 

[anonymous_christian]

@faithfulmommy1821 Do you need an entire week to recover from a leg day?

If not, do legs 2x a week. Do a hamstring exercise first. Make at least one of them a hip hinge movement (SLDL, Good Morning). Then do your quad exercise - squat, leg press, hack squat. Then do something else. Lunges, leg extensions, whatever.

Train those exercises hard and you won't need 10 more sets of fluff.

 

[firebreathingcat108]

@faithfulmommy1821 For your information, RDL and good morning don't hit your short heads of biceps femorises. You should include leg curl in your routine to train hamstrings properly. (seated version is better than lying version)

 

[ray0174]

@firebreathingcat108 Unrelated to OP, but curious to what you would do if your gym didn’t have a leg curl machine (assume they have virtually everything else…dumb ass gym)

 

[firebreathingcat108]

@ray0174 This video might help you. I think using a dumbbell like in this and this is also a good idea.

 

[ray0174]

@firebreathingcat108 Interesting. Thanks! I think that Nordic leg curl with the smith machine locking my feet in might be the best bet. I didn’t think of that as an option.

 

[emma96]

@ray0174 Thanks for such a wonderful reply! TheGratitudeBot has been reading millions of comments in the past few weeks, and you’ve just made the list of some of the most grateful redditors this week!

 

[undergrace88]

@ray0174 Can do single let curls on some leg extension machines

 

[ray0174]

@undergrace88 No leg extension machine either.

 

[undergrace88]

@ray0174 Bloody hell

I bought disc sliders to do lying hamstring drags

Lay on the floor, heel on sliders, pull sliders towards butt whilst bridging hips

 

[ray0174]

@undergrace88 Yeah, these stupid fuckers that built my new apartment gym decided that a machine dedicated to glute blasters was more important than leg extensions or leg curls. Oh, we also have a dedicated deadlift machine.

 

[kona5]

@firebreathingcat108 As the short head of the biceps femorises originates from the femur and inserts on the fibula, wouldn't it argueably not make a difference if it is seated or lying? And in addition, as the lying version puts the other muscles in the hamstrings in a shortend position and thus (I think) less able to produces force wouldn't the lying version be a better accesory to RDLs when going for short head growth?

Dunno, just something I have been thinking about.

 

[jennywilliam]

@kona5 Iirc. There was a study that showed seated was slightly better than lying.

In reality though, it really does not matter that much. You gym may have 1 but not the other, or it may have both. Use 1 for 6 months and then swap, and repeat