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During this last week I came up with a couple of questions I need answered, and have decided to put them up in one thread in an attempt to save some RJ bandwidth space.

1) I've been three months now at gym, and I'm ready for a change of workout.

This is my workout so far:
- 3 x 15 leg press
- 3 x 15 leg extension
- 3 x 15 leg curls
- 3 x 30 calf raises
- 3 x 15 lat pulldown
- 3 x 15 hyperextension (for lower back)
- 3 x 20 chest press
- 3 x 20 peck dec / chest flyes
- 3 x 20 shoulder press
- 3 x 20 tricep extension
- 3 x 20 bicep curls
- 3 x 20 sit ups / crunches
- 3 x 20 leg raises (lower abs)
- 3 x 50 twists (obliques)

I was thinking of starting either the Muscle Building, or Strong and Lean workouts, but I'm not sure which one to pick. I want an athletic body, but the Strong and Lean is said to be the most difficult workout. Any tips?

2) Something is wrong with my legs, they do not seem to be building any muscle at all, and my inner thighs are far worse! Maybe I'm not using enough weight? Is there an exercise for my inner thighs?

3) The leg curl is the most difficult exercise I have, I find it difficult to lift the damn weights! Many a time, one of my legs slides off the leg pad when curling, and everything comes crashing down! I just place my thighs in the bench, keeping my knees in the air, maybe my knees must be on the bench too?

Lol! I didn't expect to have to ask so much of you guys! I might have to ask some more questions, but right now I forgot what they were. Just answer what you can please, would be really helpful.

Thanks in advance!

There may be an adductor leg machine in your gym. You sit on it and squeeze your legs together. It works your inner thighs. If your gym has the adductor machine, it will have the abductor machine. Again you sit on it, but this time you press your legs outward.

Do balance/stability exercises too

such as the plank:

http://www.realjock.com/article/582/


Practice standing on a Bosu ball. Start with the ball side on the floor and stand on the flat side. First with both feet, then with one foot. This will develop stability and balance between your muscles and nerves. Then you can move on to doing squats while standing on the ball. And toe touches. Turn the ball over an try standing on the ball side. That is much harder.

Caslon has given some great advice on what to do for your legs. I might try not doing the leg curls. I pretty much hate them. The only time I do them is when my trainer is watching me, ensuring I have proper form. Lunges (and all of their variations) might be a better way to go.

To build more muscle in your legs, you might just need to push them more. I'd start throwing on as much weight as possible. Instead of doing 15 reps, put on a ton of weight and just see how many reps you can do. Try varying the number of reps and sets. Maybe do 4 sets of 10, or 6 sets of 6. Doing more sets, but less reps, you should be able to lift a greater amount of weight per rep. You'll be doing close to the same number of reps overall, but I suspect that your legs will respond to that scheme better.

And in terms of a new workout, I'd start with the Strong and Lean program. Get some really functional strength before moving onto something else. If you can do the Strong and Lean program, you can most likely start any other program out there.

Thanks for the advice guys! I think we have an abductor/adductor machine, so I might give it a go. As for Bosu balls, unfortunately they are non-existant at the gym, as are stability and medicine balls.

Speaking of stability balls, I'm gonna have to find out what other stability ball exercises I can do to replace those in the Strong and Lean workout. (Another question! )

Oh, btw, Zimster has sent his hellos to Caslon and HnsdmKansan! Apparently, my coming out has made things boring on RJ, so he left!

mitesportsApparently, my coming out has made things boring on RJ, so he left!

ROFL. You mean the rumors of you getting him pregnant weren't true?

You need to stick to heavy, compound movements. You're doing a lot of isolation exercises that are, in my opinion, fairly worthless to gym newbies.

Bench press
military press
pull ups
deadlifts
squats

the isolation exercises should make a small portion of your lifts.

get a trainer..advice from people who are not certified is not the way to go.

RealMasc saidget a trainer..advice from people who are not certified is not the way to go.

Here, here! RealMasc speaks the truth!