Lower body workout
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2005-12-19 8:27 PM |
Expert 1160 Avon, CT | Subject: Lower body workout I need some ideas for lower body exercises...here is what I am doing now twice a week: leg extensions, leg curls, hip/thigh ab/adductor, seated calf raises. I would like to tone my legs more and make them nice and strong (firming my butt wouldn't hurt either). Suggestions please! |
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2005-12-19 10:32 PM in reply to: #308479 |
Expert 928 Kaneohe, Hawaii | Subject: RE: Lower body workout Get off the machines and do some free weights. Start off with light squats (I prefer front squats but thats me). Splitting the leg workout into two seperate days will reap much better results. One day focus on quad moves like the squat, sissy squat, extensions... the other day focus on hip or hamstring moves like deadlifts, stiff deadlifts, curls. Its safe to work calves on both days as long as you've got at least one non-leg day between each workout. Here is a workout close to what I found to be very affective for me. For all movements, use a weight that will allow you to perform each set within the rep limits assigned. Adjust the weight accordingly should you fall short of exceed the number given. You want to train the muscle to just before failure. Failure in this instance is a breakdown of proper form NOT an inability to complete the next rep regardless of form. You should not use a weight that prevents you from completing the assigned reps. Quad Day: (60-90 sec rest between sets, 90-120 sec rest between moves) Start with Ab Work (crunches, situps, ect) to wake up your core. WU: 15-20 mins of light spinning Front Squat: 2x10 (light), 1x20, 1x16-18, 1x14-16, 1x10-14
Leg Extensions: 3x12-15
Sissy Squats: 3x12-15
Finish with a Calf routine and maybe some very light spinning and have a walker or cane ready for the trip to the car.. Hip Day: (60-90 sec rest between sets, 90-120 sec rest between moves) Start with Ab Work (crunches, situps, ect) to wake up your core. WU: 15-20 mins of light spinning Deadlift: 2x10 (light), 1x20, 1x16-18, 1x14-16, 1x10-14
Stiff-Legged Deadlift: 3x12-15
Leg Curls: 3x10-14
Finish with a Calf routine and maybe some very light spinning. Believe it or not, both of those workouts are complete and should have you out of the gym in about 1 hour. Stick with this routine for 3-4 months and you will own one of the best looking tri-short fillers at the starting line. |
2005-12-19 10:52 PM in reply to: #308530 |
Member 55 denver | Subject: RE: Lower body workout I like leg presses and back extensions, too! And about a year ago, someone showed me single leg presses (done on the same machine). |
2005-12-20 7:44 AM in reply to: #308479 |
Veteran 191 New Haven, Connecticut | Subject: RE: Lower body workout In addition to or in place of squats, I would highly recommend lunges. From my experiences, lunges will work your butt like nothing else, while also working your quads and hamstrings. The other advantages of lunges are that the movement is easier to grasp than is the squat movement. Also, the weight you'll have to use will be less than squats because with lunges you only do one leg at a time. Give it a try!! After lunges, I would move onto leg extensions, leg curls and calf work. |
2005-12-20 7:26 PM in reply to: #308479 |
Master 1670 Harvard, Illinois | Subject: RE: Lower body workout I second the lunges. My butt hurts after them. Lunges also work your balance. So be careful at first. I like squats and I do seated calf raises. Edited by Rowdy 2005-12-20 7:27 PM |
2005-12-20 8:15 PM in reply to: #308479 |
Expert 928 Kaneohe, Hawaii | Subject: RE: Lower body workout Here's a great workout from a very reputable physique training online mag. Here's the followup. These training plans incorporate movements usually not seen in most gyms yet they provide the tools you need to build a teriffic base of strength and balance... something we could all put to good use. I've done both of these plans and they work wonderfully....even though they are very tough. |
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2005-12-21 12:25 PM in reply to: #308479 |
Veteran 290 Denver | Subject: RE: Lower body workout I "third" the lunges! OMG. Did 3 sets of lunges yesterday with 30lbs of wieght. V. sore today in my bum! |
2005-12-21 12:36 PM in reply to: #308479 |
Crystal Lake, IL | Subject: RE: Lower body workout If you wan't killer toned but not bulky calfs (calves?) jump rope. |
2005-12-21 1:53 PM in reply to: #308479 |
Pro 3870 Virginia Beach, VA | Subject: RE: Lower body workout Squats, hack squats, straight leg dead lifts, and weighted lunges....and maybe some calf raises if you want. Stick with compound movements...no need for isolation exercises IMHO. You can do the squats in the Smith machine at first till you are comfortable with the technique but I'd suggest trying to do them free weight before long...great for working the smaller stabilizer muscles and your core. Don't worry about going heavy with anything. Begin with very light weight or even no weight to get the form and technique nailed. I suggest 4 phases of 4-6 weeks each. You'll basically start by establishing form, technique, and some stamina and them progress through building more power with each phase. Phase 1 being 15-20 rep sets of light or no weight, phase 2 being 12-15rep sets, phase 3 being 8-12 rep sets, and phase 4 being 5-8 rep sets. When you can do 2 or 3 sets at the top end of the rep range for each phase then add 5-10% more weight the next time. For example if you are in phase 1 and can manage to lunge 2X20 with 45lbs, add 5lbs the next week and stick with it till you make it back to 2x20reps. |
2005-12-21 4:01 PM in reply to: #308479 |
Subject: ... This user's post has been ignored. |
2005-12-21 11:09 PM in reply to: #308479 |
Extreme Veteran 522 MN | Subject: RE: Lower body workout When I was primarily a runner, I lost most of my butt and my pants were falling off. Doing runs with big hills, and biking hills started to fill me back out. The nice thing about doing hills is that you build power, add a nice shape, and dont have to add weight that does not correspond to being faster in a tri. |
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2005-12-22 12:51 AM in reply to: #310324 |
Coach 9167 Stairway to Seven | Subject: RE: Lower body workout stair climbing! |