Im running upper/lower. But I feel like I have fuck all shit on my lower day. Should I buy a leg press for home?
>Upper body
Incline Bench
Chin-Ups
Push Press
Shrugs
Dips
Rows
Hammer Curls
Lateral Raises
>Lower body
Deadlifts
Front Squats
Barbell Calf raises
>>37451623
>leg press
>quad extensions
>hamstring curls
>sprints
That's about it, not much you can do with legs.
Also mirin hair
>>37451623
Damn you look good bro, hahaha.
>>37451623
Lunges
>>37451643
I lift at home, dont have any leg machines. Can only squat/deadlift and do calf raises with the barbell.
>>37451653
nice meme
>>37451690
Never thought of this, should I do them with oly shoes on or not?
>>37451623
Assuming you don't have a squat rack (as you aren't doing back squats):
Lunges (front or back rack)
Bulgarian Split Squats
Pistol Squats (if you're a savage)
RDL's/SLDL's
Hip Thrusts
Zercher Squats
One Legged Deadlift
Eccentric Hamstring Curls
Hack Squat
>>37451717
I do have a rack, I just prefer front squats and deadlifts. Backsquatting has caused me issues over the years so I've stopped doing them and just do front squats instead.
>>37451643
>>37451653
thats omar isuf you fucking retards
yeah leg day is simple
so make it more intense
i also do an upper/lower split. upper day takes longer but lower day completely wrecks me.
>>37451730
have you tried high bar and low bar positions one may not hurt you and its also most likely a form issue, make sure you have mobility and brace your core more. Lunges and hip thrusts like >>37451717
said
hip thrusts are GOAT
I thrust as much as i dl. Shit is nutty
>>37451730
I guess it doesn't add too much to the list anyway, you could try good mornings then. Also the hamstring curls I mentioned are with the feet locked in to something heavy, then slowly lowering yourself with your knees contacting the ground.
>>37451748
I always use to back squat using high bar. I never tried low back. I wonder if low back would be okay.
Even with squatting in oly shoes, high-bar still caused me problems.
Front squatting just feels 1000% more natural to me than back squatting ever has. High bar h Back squatting has always felt very awkward.
I wonder if I should try low bar back squats hmmm
>>37451701
Lol that's all you need for legs. All I do is squat and deadlift for legs. Running mixed in with those works my calves enough.
>>37451779
>low back
i meant to say low BAR, fuck im getting dementia.
>>37451623
Do two different upper/lower days.
Lower Body Day #1
Squats
Good Mornings
Split Squats
Lying Leg Curl
Abs/Obliques
Lower Body Day #2
Deadlift
Front Squats
Lunges
Leg Press
Abs/Obliques
good mornings.
you'll thank me when you wake up basking in the miracle that you didn't throw your back out.
>>37451733
Sorry I don't know your internet crush, faggot