Focusing on my lower body - TIPS/ADVICE

  • adidas0783

    Posts: 290

    Apr 05, 2009 6:29 PM GMT
    Hey Guys, I need any advice/tips you may have in regards to a workout regimen that I can incorporate into my lifestyle that will help me define and fill out my glutes and legs in general. Now let me say my work schedule is flexible in that I have 3 days off and some days get off in the afternoon. However, I do not have a "day" blocked out for my lower body - it would essentially be when I have time. I guess I have avoided this area due to fatigue I have experienced in the past as well as wanting to avoid injury. I have never really worked these muscle groups much in the gym. I have had several people compliment me on my butt (I guess it is one of my better features) - just want to work with what I was given in life icon_wink.gif

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    Apr 05, 2009 8:55 PM GMT
    For lower body I do 6 different leg machine exercises doing 12/10/8 reps at increasing weight on each machine, I'll run, I'll swim, I'll do yoga, I'll do stairs (we have a river valley in my city, and there's a flight of three stairs that tons of people run up and down every day for the workout), I'll use the rowing machine (resistance on the seat gets some leg action going), I'll use the bike, I'll do squats, lunges, 'burpees'.. there's a buch of different things you can do to switch it up and feel the burn.
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    Apr 05, 2009 10:05 PM GMT
    adidas0783 saidHey Guys, I need any advice/tips you may have in regards to a workout regimen that I can incorporate into my lifestyle that will help me define and fill out my glutes and legs in general. Now let me say my work schedule is flexible in that I have 3 days off and some days get off in the afternoon. However, I do not have a "day" blocked out for my lower body - it would essentially be when I have time. I guess I have avoided this area due to fatigue I have experienced in the past as well as wanting to avoid injury. I have never really worked these muscle groups much in the gym. I have had several people compliment me on my butt (I guess it is one of my better features) - just want to work with what I was given in life icon_wink.gif



    If you're getting exhausted / real sore, back off a bit, and give your body time to adapt.

    Do your squats, front squats, leg press, hip sled, leg extensions, leg curls, step ups on a bench, and stiff leg dead lifts and you'll be a real boy in no time.
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    Apr 06, 2009 12:04 AM GMT
    as to the pain.... get over this one. It hurts.

    As to the injury thing... start GENTLE. Really, absurdly gentle. THen add weight slowly and gradually and continually. I love working legs: much prefer it to upper body

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    Apr 06, 2009 12:30 AM GMT
    DO NOT start with twenty sets of leg exercises. Start with six sets or just four. Ramp up to an intense workout over six months. Also make sure your form is good. Squats and deadlifts are the best exercises for legs, but they require strict form. Try starting out with split squats and step ups, or use the leg exercises from RealJock's Strength Foundation workout plan.
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    Apr 06, 2009 1:20 AM GMT
    "However, I do not have a "day" blocked out for my lower body - it would essentially be when I have time."

    Ahh. That's the problem right there. You really need to implement leg exercises as part of your regular workout routine. It shouldn't be something you do whenever you feel like it. If you continue on this path of neglect, you're going to be one of those guys that has a nice upper body, but toothpick legs. And I see plenty of those guys at the gym. icon_lol.gif
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    Apr 06, 2009 2:07 PM GMT
    Squats and deadlifts. Not fancy. Not pretty. Not easy. But they work.
  • TexanMan82

    Posts: 893

    Apr 06, 2009 5:22 PM GMT
    And for the love of the gym gods, do squats correctly. ALL the way down to at least parallel with the ground. I go past parallel. You may not have as much weight as the guy next to you, but you are getting a far better workout.
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    May 01, 2009 1:21 AM GMT
    Chuck is right. Squats and deadlifts.

    Squats work your quads, especially if you do them with proper form and lift from the heels.

    Deads go for the hams and glutes. And you can adjust which to emphasize with your foot placement.

    But, beware -- these are accompanied with pain, if you're doing them correctly.

    Tommy
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    May 03, 2009 8:58 PM GMT
    I've only been working out since last Sept. and been doing lower legs for the past few months. The only lower legs that I do in the gym is the Stairmaster.
    I go on it for 30 mins or 45 mins max. And the pace/level is set at about 5-6.
    So it's not super fast. Anyway, I notice it big time on my lower legs. Especially butt area. I had 0 ass, a total flat ass all my life, and now they fill our my jeans pretty nicely. icon_smile.gif
  • docbailey2005

    Posts: 362

    May 03, 2009 9:08 PM GMT
    Lunges with or without weight , blurpees with weight. step ups, front squats and of course squats. if you're not wanting to use a lot of weight increase your reps and keep the weight lite. You won't need a lot of weight if you focus on proper technique and form.
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    May 06, 2009 2:43 AM GMT
    Start off with 4-5 sets of squats..light weight until you get the feel and proper form down

    4 sets of leg press..again go light at first

    3-4 sets of hamstring curls

    3-4 sets of leg extensions.

    3-4 sets each of seated calves and standing calf raises...if you really want to work them try to do them more than once a week but its tough to fit them in when you are busy.

    Dont be concerned so much about the weight, in fact after really going heavy with squats and leg press, Im starting to get some really good results with drop sets and get a really good burn.
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    May 06, 2009 4:15 AM GMT
    You don't have a day dedicated to legs?
    Do you have a day dedicated to some other region?

    Instead of dedicating Monday X, Wednesday Y, Friday Z, Legs if you get a chance. Just make 4 days: W X Y Z.

    The next time you work out just do the NEXT group.

    If life happens and you get bumped a day, everything gets pushed by one day, no big deal.

    Your leg day won't know if it is sometimes 8 days later and other times 5 days later. It does know if it is 2 weeks later and all your other groups have had their turn twice since then. By the same token your chest won't care if it has always been on monday and then suddenly wednesday for a few weeks.

    Life happens
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    May 06, 2009 4:48 AM GMT
    PAIN is the feeling of weakness leaving your body :-)
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    May 06, 2009 9:34 PM GMT
    You can combine your legs with your upper body if you need to (due to lack of time). For example, you could do walking lunges with weight and then do curls or shoulder presses, then do walking lunges back. You can combine many types of dumbbell exercise for the upper body with walking lunges.

    I'm just getting back to the gym after a chronic sinus infection and am doing an overall body workout for the first 2 weeks. For my leg portion, I'm doing (as supersets and without rest - or minimal rest):

    1) Hack Squats
    2) Walking lunges with stutter step
    3) Shoulder presses
    4) Walking lunges back
    5) Alternating lunges

    I do all five as one set for three sets. My legs have been killing me since Monday!