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2005/06/16, 12:33 AM
Hi I would like to know some new routine for quads, especially for the outer sides...How to make them more visible and tighter... I am a female, aprox. 120 lbs, 5 5'...
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2005/06/16, 04:01 AM
try narrow stance squats...go past parallel...lunges, step ups....also work well
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2005/06/16, 10:08 AM
Menace is pretty much right on.....if you are doing leg presses, then keep your feet low and close together on the pad for that quad sweep.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/06/16, 02:15 PM
Thanks for your response..Yes, yes I do lunges, squats, and leg presess, but I think in the presses I wasn't using a proper stand so, I didn't feeling anything or much effort.
I am combining leg presses with lunges in the smith machine. Is that combination ok or should I do one by one... Thanks...
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2005/06/16, 05:04 PM
don't forget to use appropriate weight as well....many women in the gym I see...put on 25lb plates on the leg press...workout after workout and do them while talking to their friends.....in order to see results you have to use progressively heavier weights...and use weights which fatigue your muscles fully at your targetted rep range....whether it's 1 or 20....
It's a good superset....I would use freeweight instead of the smith machine....because freeweights force your body to focus more on balance....and they work your auxillary muscles better....
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2005/06/16, 05:42 PM
Oh, I am very quiet when I am in the gym. I use like 115 each side in the press (maybe the position of my feet was not the adecuate), and I was doing lunges with free weights, but sometimes my knees get sore, so I just changed for a while until I am able to do lunges with dumbbells of 20 lb each. I will keep going. Cheers
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2005/06/16, 08:33 PM
that's good that you're using appropriate weight for you, just making sure....
take gloucosomine/choindroitin for joints(did wonders for my bad shoulder)....it helps with the wear and tear....www.vitamins.com has good deals...write a random place for where you heard of them and 5OFF for orders of 25+$...
also try squats....they force your legs to work harder than leg press because of the balance issue involved....they also strengthen your legs....just make sure to go through full range of motion..go below parallel...
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2005/06/17, 03:10 PM
Yes, I do quads too, leg extensions, deadlifts, calf presses and calf raises...I am now heading to the gym and apply your recommendation...Thank you also for the tip about getting glucosamine...I need it...
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2005/06/22, 11:46 PM
I have this sick lower excercise but its an 8-week program.
First you cant eat anything before this excercise because i promise you will throw up (I did the first time I did this routine), but after you have to eat and drink a protein shake.
Exercise 1
LEG EXTENSIONS
1 set of 20- warm up
1 set of 15
1 set of 12
1 set of 12
Exercise 2
SQUATS
1 set of 25 warm-up
4 sets of 20- about 50-60% of your max
rest about 1 min to 1.5 min
Exerise 3
LEG PRESS
4 sets of 50- USe around 40-60% of your max
DONT LOCK YOUR LEGS OUT AT TOP, KEEP MOVEMENT CONTROLLED
Exercise 4
HACK SQUATS
3 set of 12
After 8-10 weeks of this once or twice a week you will notice increased size and strength.
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Don't think you cant do it know you can do it.
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