Leg workout advice

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    May 01, 2013 10:30 AM GMT
    So I have been lifting recently and seeing some pretty good results but one thing that I have not worked on as much is legs. I don't want to end up getting pencil legs so I am gonna change my workouts a bit so I get plenty of leg work in.

    What kind of exercises do you guys do for legs? Squat, calf raises, and leg extension/hamstring curl are usually what I would do to try to gain size. Is it about the weight your lifting or the number of reps that you are lifting?
  • jessetriguy

    Posts: 339

    May 01, 2013 12:54 PM GMT
    Because I naturally have wide shoulders I always have to work on my legs so that my lower body looks proportionate to my upper body. I do squats, lunges, leg extensions, leg curls once a week. I do calves 3 times a week. I also do indoor cycling (spinning) and outdoor cycling every week. icon_biggrin.gif
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    May 01, 2013 1:44 PM GMT
    Legs day-

    All done in my bedroom- takes 15-20 mins but you'll FEEL it. I have really strong legs, and this makes me crawl up stairs. NO rests

    20 Squats
    30 lunges
    40 Calf raises
    1 min wall squat
    100 jumping jacks
    1 min wall squat
    50 sumo squats
    30 leg raises
    20 squats

    Forgot where I got it from- but it WORKS. I am using it for a goal and I've exceeded my goal.

    Now on off days when I'm just laying around, my fat goes to my inner thighs, so I do about 20 heel pulses.

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    May 01, 2013 4:19 PM GMT
    On leg days I do:

    3 x (15 reps) of Leg Extensions - starting at a medium weight for warm up and then increase it.

    3 x (15 reps) of Leg Press - same as above in weight intensity.

    3 x (15 reps) of Hack Squats - " "

    3 x (15 reps) of Seated Leg Curls - " "

    3 x (15 reps) of Calf Press on Leg Press Machine.

    Also, to switch it up, try do it one leg at a time on some of these exercises you will notice sometimes that one leg is weaker or not as dominant which is a good way of telling you that you need to work on that leg better.

    Aside from the gym, hiking and running outside have made a difference as well...agree you do not want chicken legs...see that at the gym many times.
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    May 01, 2013 5:01 PM GMT
    squats is all you need. The real question is: do you go parallel or lower when doing Squats?

    There are 3 major kinds: High Bar Squat (or Olympic Squat), Low Bar Squat, Front Squats. All requires that your hips be parallel with your knees at the bottom (the Olympic Squat is ideal to go ass to grass). Just pick one of these three and do it CORRECTLY.

    If you want to throw in some hamstring workout if you have extra time, do good mornings or RDL. Again do it CORRECTLY.
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    May 01, 2013 7:06 PM GMT
    Flyguy18 saidSo I have been lifting recently and seeing some pretty good results but one thing that I have not worked on as much is legs. I don't want to end up getting pencil legs so I am gonna change my workouts a bit so I get plenty of leg work in.

    What kind of exercises do you guys do for legs? Squat, calf raises, and leg extension/hamstring curl are usually what I would do to try to gain size. Is it about the weight your lifting or the number of reps that you are lifting?


    Leg press is the most effective for size, and leg strength. Universities study this stuff. Squats, when done improperly, give you a huge ass, and a back ache, and aren't are effective, statistically, as leg press.

    Train for sarcoplasmic hypertrophy. Read up on it elsewhere.

    Calories. Legs are 2/3 of your lean muscle mass. Eat.

    You should make sure you train hamstrings, too, as well as all other parts. Muscle imbalance will end in injury (not just looking like crap).

    Stretch...AFTER workout...not before.
  • LJay

    Posts: 11612

    May 01, 2013 7:07 PM GMT
    Become a gay mountain biker.
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    May 01, 2013 7:40 PM GMT
    LJay saidBecome a gay mountain biker.


    ha - good answer
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    May 02, 2013 12:33 AM GMT
    Thank you for the feedback. I am doing squats and try to keep my butt parallel to the floor so there is like a 90 degree angle in my knees when I squat down. I focus more on doing that correctly because I know that can hurt your back.

    Do you guys find that more reps and less weight works more, or more weight and less reps? In terms of trying to gain size and strength.

    Also, how many times would you recommend me doing legs a week?

    thanks again!