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Legs day

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[James]
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2009/07/16 12:36:27 (permalink)

Legs day

Right this week so far has been my testing week. Trying out stuff seeing what I like and how long things take etc. anyways today is legs. I want to ideas of exercises to do. So hopefully next week ill have my plan all sorted.
 
Main aim is to gain mass.
 
 
Im thinking.
 
Squats (full? i find it hurts/makes a click when i do fill squats. Is that normal if your a beginner to them?)
Lunges
?? (maybe step ups with dumbbells)
??
Calve Raises
 
I dont have any machines to use., and not a lot of space otherwise i would do farmers walks (dont think i have enough weight of them anyway)
 
Ideas please.
 
 
 
#1

13 Replies Related Threads

    Owen
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    Re:Legs day 2009/07/16 12:55:42 (permalink)
    How deep do you squat? do you warm up first? Do you stretch in order to make sure your muscles can actually squat that deep?

    I dont think it is normal.



    #2
    [James]
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    Re:Legs day 2009/07/16 13:02:17 (permalink)
    I warm up before every session. I dont stretch, maybe i could try that.

    If my arse goes lower than my knees then it hurts/clicks. My dad has bad knees and i think my sister has too so maybe its just in my genes.
    #3
    [James]
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    Re:Legs day 2009/07/16 17:48:07 (permalink)
    anyone got an excerise ideas?
    #4
    Owen
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    Re:Legs day 2009/07/16 17:54:09 (permalink)
    Maybe, if it doesnt hurt/prevent you from squatting then squat, if it does hurt/prevent then dont do them.

    Squats, lunges, stiff leg deadlift, calf raises should do it.

    #5
    [James]
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    Re:Legs day 2009/07/16 17:58:43 (permalink)
    quick question with the stiff leg deadlift are the knees completely locked out?
    #6
    [James]
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    Re:Legs day 2009/07/16 18:05:07 (permalink)
    dont worry i watched this

    http://www.youtube.com/watch?v=gtevN0SWp-o
    #7
    scruffy
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    Re:Legs day 2009/07/16 18:07:53 (permalink)
    cant beat squats   good mornings    sldl`s  front squats     they are all effective for leg mass
    #8
    hamiltonsfitness
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    Re:Legs day 2009/07/16 18:10:12 (permalink)
    Squats - good

    If your knees are making noises, but with no pain then you should be ok.

    Leg press is good if you can get to a machine.

    Lunges, with bar/dumbbells

    Be careful of straight leg deadlift, good exercise for hamstrings, but very dodgy if you either have a weak back or aren't doing them properly.

    Calf raises on a step, one leg at a time to maximise your bodyweight, or/and with dumbbells.
    #9
    hamiltonsfitness
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    Re:Legs day 2009/07/16 18:13:37 (permalink)
    dont worry i watched this http://www.youtube.com/watch?v=gtevN0SWp-o


    Far be it from me to criticise the great Dorian Yates, he is one of my heroes. But he could have done with pulling his shoulders back on that SLDL demo. He mentions in the intro to keep your back flat though, so that's good.
    #10
    [James]
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    Re:Legs day 2009/07/16 18:48:31 (permalink)
    Thanks guys.

    I have a leg press but not enough weight so its pointless.

    With the squats it does hurt if I do full even with just body weight. I wont do full atm and see if i can build them up a little bit might help them out.

    Yeah i noticed that his shoulders looked a bit forward too.
    Ill give them a go and see how I do.
    #11
    [James]
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    Re:Legs day 2009/07/16 18:51:41 (permalink)
    What about this.

    Squats 4 x 8-10

    Lunges 3x 8-10

    SLDL - 3 x 10-12

    Calf raises 3 x 12-15

    Abs
    #12
    naththebeast
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    Re:Legs day 2009/07/16 20:43:18 (permalink)
    looks ok to me, similar to what i did on legs day when was doing a split giving a leg day to itself, although also had leg press in there.



    #13
    [James]
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    Re:Legs day 2009/07/17 08:36:15 (permalink)
    I did it yesterday. The sldl killed my hams. Legs kill today but feels great.

    I wish I could have leg press as its my favourite leg exercise.
    #14
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