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2005/10/01, 07:39 PM
This is what I currently do:
leg extensions
laying leg curls
dumbell squats
deadlifts (knees slightly bent, but stiff)
inner thigh machine and outer thighs/outer glute machine
standing calf raises
I'm in desperate need of a change so here's what I was thinking:
no leg extensions
switch lying leg curls for standing (I have to use a low pulley cable and leg strap because my gym doesn't have a standing leg curl machine)
leg press instead of squats
lunges instead of deadlifts
and for my outer thighs/glutes, standing leg raises with the low pulley and leg strap.
I'm not sure about my inner thighs so if you have any suggestions, feel free...
and what do you think for my calves?
Thanks in advance for any feedback!
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2005/10/03, 12:11 AM
looks good. you can also use a low pulley cable and leg strap for inner thighs.
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mind and body, like man & wife, never always agree w/each other.
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2005/10/03, 09:31 AM
single leg, leg press will also work inside of thigh.
while at leg press machine you could also work in a calf routine
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2005/10/03, 12:59 PM
Doesnt look so great to me. You are losing squats and deadlifts, your two most effective leg developers. While I am all in favor of variety, there are other ways to achieve this (see the plateaus post at the top of the forum). Try front squats, or barbell deadlifts, but don't get rid of them. Work on going lower, or using more weight, but don't just drop them.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/03, 10:16 PM
Do you think that barbell squats, barbell, deadlifts, leg press, and lunges would be too much to do in one workout?
Maybe I should do barbell squats and legpress one day and lunges and barbell deadlifts another day. (I do legs twice per week). I might do smith machine squats instead of barbell squats.
Thanks a lot for the advice wrestler.
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2005/10/04, 03:31 PM
I only do one ME (max effort) leg exercise per leg workout. For example, I do some form of squats on monday (front squats, box squats, parallel squats, w/ bands/chains etc), and deadlifts/cleans/snatches on thursday. After this I do accessory leg work (hyperextensions, etc, leg press might fall in this category).
I would recommend barbell squats over smith squats. This was discussed in another thread somewhere in this forum, if you want, I'll find it and bump it, but I always have held that free weight rules over a one dimensional machine, especailly the smith machine.
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Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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2005/10/04, 10:42 PM
o.k. I'll give that a try. Thanks again!
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2005/10/05, 12:37 PM
Also another note....if yoru doing squats.....you really don't need to do aductors and abductors.....those are stabliizers in squating. Honestly, I see alot of women doing them even guys however nice legs come from other things......I think its a waste of time personally.
I'd do...
squats 4x12-8
sumo leg press 4x15-8 ( wide stance)
hamstring curls 4x10
calve raises 4x12-8
step ups 4 sets***1min a set
*** steps ups are a version of a lunge, except you step up onto a box or bench with one foot. As you step up with that one foot, as you reach top you jump, then recatch your body weight with the other foot. Rebound absorb, push off that leg to a small jump off the bench recatch with other foot.
Hope this makes sense.
http://www.mthotham.com.au/today/snowtech/images/step_ups1.jpg
theres kinda a pic, but instead of stoping,jump with that one leg.recatch and repeat. I'd suggest dbs, unless you wanna be really brave and use a barbell but I don't think i'd do them with a bb.
Go for 1min for 4 sets, btu don't pass out though lol
good luck
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Friends don\'t let friends squat high...
People don\'t reach thier true potental, only those who seek it.
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2005/10/05, 01:00 PM
I do stepups with plates, the ones at my gym have handles on them so I do 6 sets of 6-4 reps per leg/per set (so technically 12-8 reps) starting at 20lbs and scaling up to 90 lbs (2 45's). As it gets easier instead of raising the amount of weight I raise the platform.
No jumping though...I might have to try that out...think I'll lose the weights for a while, so I don't accidently drop one on my foot when I jump.
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2006/01/10, 10:36 AM
In my opinion, inner/outer thigh machines are a waste of time. Try the leg press (sled) and do 4 sets, two with feet high and wide, two with feet in the middle and close together. Go as heavy as you can for 10-12 reps. My quads are getting nice separation from this exercise...takes a little time though since these muscles are so large.
The rest of my leg workout is barbell squats, leg extensions (very slow count, 3 sets to failure) and hamstring curls. I may start doing dead lifts instead b/c my hammies need a change more often or they do not grow.
Also throw in calves but do them 3x a week. They're tightly wound muscles and need to be hit more than other muscles in order to grow.
Hope this helps...it has done wonders for me
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2006/01/10, 10:43 AM
One more thing - I don't know how you are built, but be careful with lunges. While they are good for skinnier girls who want a rounder shape, they can exaggerate a bigger butt and I've had a lot of female friends who have said it's made their butts fatter! So be careful, don't go too heavy...
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