Leg day: 10 x 10 / 8 x 8 / 6 x 6

Leg day doesn’t need miracle fixes or shortcuts that lead quickly to results. Unfortunately, there are no easy solutions for achieving a meaningful outcome. If you want to get “something”, you have to give something back. That “something” is often either a satisfying picture in the mirror or a good performance. And what you have to give is dedication, effort and hard work.

Once again, I want to offer you a way to build solid legs simply, but through a lot of work. The formula is simple: 10 x 10/8 x 8/ 6 x 6. The anchor exercise for these schemes could be the ordinary barbell back squat. You can use the approach with either one or two leg workouts a week. In that case, you simply rotate the schemes from workout to workout.

Leg day: 10 x 10/8 x 8/6 x 6…

A – leg workout: squat 10 x 10
B – legs: squat 8 x 8
C – leg day: squat 6 x 6

Of course, the squat won’t be the only exercise of leg day. The squat done according to the scheme should be followed by the traditional accessory work. The foundation for applying the whole concept built on my schemes is, without a doubt, progression. Workout by workout, you should squat with a heavier weight in each scheme. If there is no progress in the weights, there is no point in expecting progress in results either. Old news!

If you train legs twice a week, I recommend no more than 18 – 22 working sets in total for the front and back of the thigh in one workout. If, on the other hand, you train legs once a week, you can safely do 20 – 30 working sets in total for the front and back of the thigh.

You can also freely modify this approach by using a different exercise for each scheme. For example, if it’s the 10 x 10 leg workout, you do your 10 x 10 with leg presses; if it’s 8 x 8, you choose, say, the traditional barbell back squat as your anchor exercise; and if it’s a 6 x 6 day, you progress with the front squat.

A – legs: leg press 10 x 10
B – leg day: barbell back squat 8 x 8
C – leg workout: front squat 6 x 6

How long should you follow such a progression? There are no specific rules. My personal recommendation, though, would be that if you decide to try this approach in practice, you should go through every scheme at least three times.

For example:

A – legs: squat 10 x 10 – 100 kg/110 kg/120 kg
B – leg day: squat 8 x 8 – 120 kg/130 kg/140 kg
C – leg workout: squat 6 x 6 – 135 kg/145 kg/155 kg

Over these 9 workouts, our body, muscles and organism have to adapt and, in doing so, develop.

You can get even more creative and also add, for example, a 10 x 4 scheme. That way you could make your progressions and development even more varied and plan them over a longer period:
A – legs: squat 10 x 10
B – leg day: squat 8 x 8
C – leg workout: squat 6 x 6
D – legs: squat 10 x 4

You can also mix the different days, for example:

A – leg day: squat 10 x 10
B – leg workout: squat 6 x 6
C – legs: squat 10 x 4
D – leg day: squat 8 x 8

By “waving” volumes and intensities like this, we keep our workouts varied and ensure progress that works in the long run.

Good luck putting it into practice!

Author: Janar Rückenberg

Source:Turg.Fitness.ee

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