I’m a tall guy (6′ 2″) so squats have always been a challenge for me. And that also means effective leg training in general has been challenging all my lifting life. It took many years to get to the point where squats actually helped instead of hurt me (lower back, knees, hips). And on top of all that, I’ve never been one to load up the squat bar, crank out a few heavy sets, and call it a day all the while my legs grew and grew in the meantime.
Leg training is a fickle beast especially as you get older. I’m well into my forties and most of my counterparts have abandoned leg training altogether. I’m either convinced that leg training is an essential part of a program replete with fat-burning potential, overall, full-body growth in strength, and makes me feel more balanced, or I’m just nuts.
The following is a simple, but highly effective leg training program that doesn’t require plates on plates of weight, insane intensity, unlimited amounts of gym time, or unparalleled genetics. It’s a sound program that just works.
A/B Workouts
I’m a huge fan of A/B workouts. What I mean is I always have an “A” workout and a “B” workout for every day. They are usually pretty similar in goals, but just different enough to shake things up a bit.
The jury is still out on “muscle confusion,” but I definitely benefit from training this way for several reasons.
- It keeps me interested in the workouts so it staves off boredom and monotony.
- I’m able to use a variety of movements and can try different techniques.
- I’m better able to experiment with some things I’ve never tried before.
- My joints don’t get worn down too bad from repeated patterns.
- I have more opportunity to replace certain movements and find great combinations.
With that said the program below hits all those marks.
My Current Leg Training Routine
Please pay attention the notes along with each movement. I’ve modified a few things to help avoid back and knee strain commonly affecting us taller, older guys (and girls!). Try it with both workouts once per week (training legs twice per week).
A
Standing calf raise 3 x 8-12
Seated calf raise 3 x 10-20
Barbell back squat (with elevated heels) 3 x 8-12
Sissy squat (holding on to upright) 2 x 10-12
Leg extension (sitting up at the hips with slow reps) 2 x 15-20 (ouch!)
Dumbbell Romanian dead lift 2-3 x 8-12
Seated leg curl (sitting up at the hips with slow reps, squeeze at contraction) 2 x 10-12
B
Hack squat machine or leg press calf raise (accentuate the stretch) 3 x 8-12
Seated calf raise 3 x 10-20
Barbell front squat or Bulgarian split squat 3 x 8-12
45 degree angled leg press (position your hips about six inches up the pad) 3 x 10-20
Leg extension (sitting up at the hips with slow reps) 2 x 15-20
Seated leg curl (sitting up at the hips with slow reps, squeeze at contraction) 2 x 10-12
Barbell Romanian dead lifts 2 x 10-12
Good luck and let me know how you do or if you have questions in the comments below.
Brad Borland 