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02-14-2006, 10:26 AM
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Your leg routines?
I really need to mix it up. It seems like every time I try a new leg routine is just keeps looking like the old one.
 Would any of you fill me in one some of your routines for the legs? Mass building please  
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02-14-2006, 03:56 PM
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I like weighted lunges...I have added them recently and it has initiated alot of new growth. I also like to run stairs....cardio and quads at the same time...
__________________
"We're only alive on the edge of the moment." ~Zarathustra
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02-14-2006, 06:07 PM
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You want to do at least 2 sets of 8-10 reps as heavy as you can go. And you will need to go easy on the cardio if you are building your legs. I backpack. I 'build' my legs up throughout the winter and end up losing an inch or more every summer when I hit the trails twice a week or more.
__________________
...I am the wanderer's wandering daughter...
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02-15-2006, 04:01 AM
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Welp, examine this: yesterday I did about 5 sets. 40x8, 50x7, 60x7, 70x6, 80x5
I can hack squat 100. I think the hacksquat machine simply supports me a little more and thus allows me to push further. I cannot squat a heavy/heavier weight with more reps. I proved that to myself when I nearly fell over under the smith machine a week ago...  Basically, I get too tired of over-repping the prior sets, that by the time I increase the weight it just backfires on me. I did two warm sets at 40 and 50. I REALLY want to get up to a 100 - 120 squat asap.
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02-15-2006, 06:11 AM
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How often are you training legs? If you over train you can slow your gains down also.
I would keep your reps to the lower side if you want to go heavier, which it looks like you have been doing. Do you have a leg press available where you train? I've been using the leg press at my gym more than doing squats. I love what it's doing for my legs. (Last time I did squats, I did them here at home with a regular bb. 65# for three sets of 8 reps. I couldn't go any heavier since I couldn't get the bar up or down safely. No rack of any sort to assist me. I was basically doing a clean and press type move to get the bar up over my head and then lower it to my shoulders. I was too tired after my sets to get the bar off in a similar manner.) I also agree that the hack squat machine supports you more. How long have you been training heavy? Progress takes time. Are you training your calves heavy too?
__________________
...I am the wanderer's wandering daughter...
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02-15-2006, 07:58 AM
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A smith machine isn't all that expensive. I got one off ebay for a total of $112, with a nice bench. It is a Sears brand C800, bench supports 300 pounds and the machine 600. Walmart has fairly cheap models for under $200 new, and being under a heavy stack of weights with no spotters, heck $200 is worth it!
Squats go up as you do them more and more, be patient, and do them safely.
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02-15-2006, 08:07 AM
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At this point I can not fit anymore equipment in my home gym area. Hence I joined a gym.
 (Three benches, shelving with various amounts of plates and db's, attachments, bars and handles. Small cable/pulley style homegym and a kick boxing bag.) I do agree that the weight you can squat will go up as you continue to train. As long as you are not over training.
__________________
...I am the wanderer's wandering daughter...
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02-15-2006, 08:38 AM
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/\/\ Overtraining is serious stuff and can really, really hurt your gains...I wouldn't train my legs more than 2x a week tops....really only once, but intensely that one time...
__________________
"We're only alive on the edge of the moment." ~Zarathustra
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02-15-2006, 04:17 PM
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02-15-2006, 04:21 PM
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02-17-2006, 03:50 PM
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For many people I would agree that they should most certainly rely on FW squats mousie.
But Catatonia has extenuating circumstances that would cause me to be very cautious in telling her to do free weight squats. She has been diagnosed with Cushings/hypercortisolism and is at high risk for osteoporosis. She has already described some of her physical symptoms (in other threads) and it does leave me concerned about counseling her to go heavy on anything other than machines quite honestly as she could cause herself serious injury. She needs all the help and protection she can get to safely lift with her condition. I'm suspecting that what Catatonia is looking to do is help to prevent her arms and legs from 'thinning'...something that can happen to those with Cushings.
__________________
...I am the wanderer's wandering daughter...
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02-17-2006, 06:34 PM
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02-20-2006, 06:58 AM
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ahhh...somebody with some actual wisdom on here...nice to see.
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02-20-2006, 07:22 AM
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I still like weighted lunges thrown in there to mix it up from time to time....certainly not a "main" quad exercise or anything....
__________________
"We're only alive on the edge of the moment." ~Zarathustra
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02-20-2006, 03:33 PM
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Do some reseach on Cushing's gents. She's fighting one hell of a battle with that disorder and I for one do not at all feel comfortable counseling her to go with heavy squats. She could injure herself.
__________________
...I am the wanderer's wandering daughter...
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02-21-2006, 09:27 AM
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My weighted lunges suggestion just got alot more promising.
__________________
"We're only alive on the edge of the moment." ~Zarathustra
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02-21-2006, 09:40 AM
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and no...I didn't see your earlier response anyway. Even still. Too many people these days use an illness or a condition as an excuse for not doing certain things. Given her condition, all that means is she would need to watch how heavy she goes. Going lighter to mid weight on FW squats is still more beneficial to heavy on machines. Machines target one specific area whereas FW squats recruit many many more muscle fibers in many different areas of your body. So before you tell me to research an illness maybe you should research the benefits of exercises before ruling them out...they can still be done safelty and effectively even with illnesses and certain conditions considered.
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