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Don't understand the leg program

skihappi Posts: 9 Joined: 2008/01/27	2008/02/12, 10:42 AM Hi I am new to the site. In the past I worked out with a trainer he always has had me work a 4 day schedule. Always I have had two days of legs One day for Quads, one for Hamstrings. I can not believe the little workout for the legs I am trying the advance program and still it is only one day for legs and not many exercises. Is this a good workout?
yadmit Posts: 4,670 Joined: 2003/10/05	2008/02/12, 03:08 PM What are the movements? -------------- I see the words you are typing, but all I read is *click*click*click* Fat loss isn?t under the control of the magic fat loss fairies. - Alwyn Cosgrove
skihappi Posts: 9 Joined: 2008/01/27	2008/02/14, 12:20 PM I have no idea what you talking about. I am just trying to figure out why so little of a workout with legs. Is this normal, and if it is why have I done twice the work with my legs always. I am not sure why you would be so crude Is it fun for you or something? ============ Quoting from skihappi: Hi I am new to the site. In the past I worked out with a trainer he always has had me work a 4 day schedule. Always I have had two days of legs One day for Quads, one for Hamstrings. I can not believe the little workout for the legs I am trying the advance program and still it is only one day for legs and not many exercises. Is this a good workout? =============
7707mutt Posts: 7,686 Joined: 2002/06/18	2008/02/14, 12:22 PM Um he was asking about a list of exercises. -------------- FOR MY WIFE: Her little ring was a little thing but it was all that i could afford now shes mine all mine till the day i die and i never wanted nothing more 7707mutt@freetrainers.com
skihappi Posts: 9 Joined: 2008/01/27	2008/02/14, 12:47 PM OHhhh I did not get that at all. In the past I have done Leg press, Hack Squat, Leg extension, and trade off an exercise or two one day. The other day I do a One leg press, Hack Squat below 90 Leg curl and Revese Lunges on a Smith machine. As you see the work out they have made up for me here, has me doing about 3 to 4 leg exercises, one day a week. What I did this week was add in a couple of leg execises to the workout they planned. =========== Quoting from skihappi: Hi I am new to the site. In the past I worked out with a trainer he always has had me work a 4 day schedule. Always I have had two days of legs One day for Quads, one for Hamstrings. I can not believe the little workout for the legs I am trying the advance program and still it is only one day for legs and not many exercises. Is this a good workout? =============
7707mutt Posts: 7,686 Joined: 2002/06/18	2008/02/14, 12:51 PM 3-4 a workout is plenty...if you feel it is easy ADD WEIGHT -------------- FOR MY WIFE: Her little ring was a little thing but it was all that i could afford now shes mine all mine till the day i die and i never wanted nothing more 7707mutt@freetrainers.com
yadmit Posts: 4,670 Joined: 2003/10/05	2008/02/14, 12:54 PM I agree with Mutt... You can get a killer workout from just those numbers of movements. -------------- I see the words you are typing, but all I read is *click*click*click* Fat loss isn?t under the control of the magic fat loss fairies. - Alwyn Cosgrove
7707mutt Posts: 7,686 Joined: 2002/06/18	2008/02/14, 12:55 PM FOr that matter I can pick two movements and kill my legs with them -------------- FOR MY WIFE: Her little ring was a little thing but it was all that i could afford now shes mine all mine till the day i die and i never wanted nothing more 7707mutt@freetrainers.com
yadmit Posts: 4,670 Joined: 2003/10/05	2008/02/14, 01:00 PM Or even one... never tried 'em, but 20 rep squats would do some damage. -------------- I see the words you are typing, but all I read is *click*click*click* Fat loss isn?t under the control of the magic fat loss fairies. - Alwyn Cosgrove
7707mutt Posts: 7,686 Joined: 2002/06/18	2008/02/14, 01:04 PM They do Tim they do! -------------- FOR MY WIFE: Her little ring was a little thing but it was all that i could afford now shes mine all mine till the day i die and i never wanted nothing more 7707mutt@freetrainers.com
skihappi Posts: 9 Joined: 2008/01/27	2008/02/14, 02:00 PM Ok guys :big_smile: I am having fun reading your answers, but I am not a big person, I am a small built female who does not need to damage herself with too much weight at one time. The question is Is one day a week of just 3 or 4 leg exercises enough to truly make my legs stronger for the things I love to do. To keep my legs strong and injury free because they are strong. Such as long distance running, Downhill skiing and road biking? I appreciate all the help I can get. Thanks.
yadmit Posts: 4,670 Joined: 2003/10/05	2008/02/14, 02:20 PM Yes. How many times a week do you workout? Is it still four? -------------- I see the words you are typing, but all I read is *click*click*click* Fat loss isn?t under the control of the magic fat loss fairies. - Alwyn Cosgrove
skihappi Posts: 9 Joined: 2008/01/27	2008/02/14, 02:29 PM Yes I work out 4 days a week, I can't imagine if one day of a few leg exercises is enough. why the trainer I used to work with had me doing two to four days of leg work, but never any less than two days of legs.
yadmit Posts: 4,670 Joined: 2003/10/05	2008/02/14, 02:33 PM What's your plan like now? -------------- I see the words you are typing, but all I read is *click*click*click* Fat loss isn?t under the control of the magic fat loss fairies. - Alwyn Cosgrove
7707mutt Posts: 7,686 Joined: 2002/06/18	2008/02/14, 02:44 PM 2-4 days of just legs? as in? What exactly did he have you do -------------- FOR MY WIFE: Her little ring was a little thing but it was all that i could afford now shes mine all mine till the day i die and i never wanted nothing more 7707mutt@freetrainers.com
Krupica Posts: 79 Joined: 2008/02/12	2008/02/14, 03:55 PM If you're working out 4 days a week, and all of your other activity is cardio based, why not talk to him about doing 3 days at the gym. There are plenty of great full-body workouts out there that focus on strength and muscle endurance. This would improve on your overall strength, and increase your muscular endurance which would allow you to do more of what you like, and becoming less tired or worn from it, with faster muscle recovery. -------------- train smart, then hard ---------------------- form over weight ---------------------- warmup, cooldown & stretch so seldom seen
skihappi Posts: 9 Joined: 2008/01/27	2008/02/14, 06:24 PM Thanks to every one for their input. Maybe I am not making myself clear. I did not just do legs, but my workouts have always been 4 days a week Two ot the days were legs One day worked mainly on hams and the other on Quads. The other two days I did the other muscles. The last work out I did with the trainer, I did legs all 4 days but I also did other muscles each work out. My Cardio is addition to the 4 day work outs. I have had to quit seeing the trainer I have been doing his last work out way to long I am looking for new work outs. I joined this site And like today I worked out my legs according to the plan they have for me. I did Barbell lunges, Two sets of 15. Leg curls Two sets of 15, Barbell dead lifts 2 sets of 15 and Calf raises. 4 sets of 10. I am concerned that this is not enough work for my legs to keep me strong for my activities and to keep me in shape. I hope this makes more sense.
yadmit Posts: 4,670 Joined: 2003/10/05	2008/02/14, 06:29 PM What did you put in for level and goals? Is it just those movements with the two sets of 15? -------------- I see the words you are typing, but all I read is *click*click*click* Fat loss isn?t under the control of the magic fat loss fairies. - Alwyn Cosgrove
skihappi Posts: 9 Joined: 2008/01/27	2008/02/14, 09:06 PM Yes it was just those movements with the two sets of 15. I put my level at advance and my goals are to Increase Lean Muscle Mass Training, with special emphasis on thighs and glutes. I thought this would give me a strong leg work out.
skihappi Posts: 9 Joined: 2008/01/27	2008/02/15, 01:02 PM So I guess I still have the same problem No real answer to whether or not I was doing too much with the legs in the past or is it that I am not getting a good program from free trainer for my legs now. It has to be one or the other, (as far as I can see anyway). Oh well I will try another way to figure it all out, running out of options though.
Krupica Posts: 79 Joined: 2008/02/12	2008/02/15, 01:08 PM The best thing to do is listen to your body, if you feel you need to do more then do more and see what happens. As long as you pay attention to yur form and stretch properly afterwards you will not risk injuring yourself, maybe just overtraining, which your body will let you know and then cut back accordingly. Everybody is different and your body is much more attuned to itself then most people give it credit for. -------------- train smart, then hard ---------------------- form over weight ---------------------- warmup, cooldown & stretch so seldom seen
7707mutt Posts: 7,686 Joined: 2002/06/18	2008/02/15, 01:11 PM The 3 best leg exercises are for me as follows squats, stiff legged deadlifts, leg press. If you do those three right you will not need more. 3-4 sets per exerise. -------------- FOR MY WIFE: Her little ring was a little thing but it was all that i could afford now shes mine all mine till the day i die and i never wanted nothing more 7707mutt@freetrainers.com