Weight Lifting (Leg Routine)

[Ice]

So since summer is here and I have a surplus of time/energy, I've decided to add a leg workout to my usual upper body workout.

Some advice would be nice on how to start. I've done some reading on the net, but I can't really come to a conclusion. Anything that works for you guys would be greatly appreciated shared.

Oh, one more thing, if it's possible to do this without squats, that would be great. I really don't like squats, but if I have to do them, so be it. Thanks!

[Sasaki Kojiro]

Deadlift--make sure your form is right or you can hurt your back. One of the most basic and useful exercises in my opinion, picking stuff up off the floor is something you actually do. As a bonus it exercises your back and grip.

Lunges--take a big step forward or a big step back, then return to start.

It's important to work both your quads and your hamstrings, and to stretch. I got this knee pain for a while and I looked it up and it said my quads were tighter than my hamstrings, so I stretched them and did a bunch of hamstring exercises and it went away.

[BigTex]

There are lots of different muscles in the legs so it can be very difficult to work them all.

Leg extensions, always good for the top thighs.

Leg press.

Wieghted lunges, your strength training here... Use dumbells in either hand, be careful and slow the more wieght you add the more your knees have to stabalize.

If you don't like lunges, box steps are a good replacement, wieghted also.

Calf raises, forward and reverse.

Deadlifts, of course...

Press jerks, get a little bit of your shoulders in there.

Hamstring pulls, try supersetting them with the leg extensions.

Not saying do them all, pick a few and do them. Always try to include wieghted lunges or box steps, those are amazing for your entire legs and glutes.

[Ice]

Alright, any order guys? I mean, could you give me a sample workout. Also, if possible, no deadlifts. I've tried and tried, to do both squats and deadlifts, because I've heard they very crucial for weightlifting, but I always F them up, hurt myself, or look like a jackass trying to attempt them.

[Strike For The South]

If you dont do squats and deadlifts you may as well not work legs and back. All those machines put your legs in a fixed postion and provide no real tangible stregnth beinifits. ICE of you have to start with the bar than do that it will be worth it in the long run.

http://www.elitefts.com/documents/Te..._the_squat.htm

Here are some routines

http://www.geocities.com/elitemadcow...Linear_5x5.htm

http://www.wannabebig.com/article.php?articleid=314

http://www.wannabebig.com/article.php?articleid=255

remember rest and calories are more important than training

[drone]

Even if you don't like them, squats and lunges work all kinds of auxiliary muscles, these are very important. Start with low weight, and work your way up. Even low weight will start to burn faster than you would think. Almost like an aerobic workout. Use a self-spotting rack, or start with a Smith press bar for squats (but don't stay with it for long). Lunges with a bar or with dumbbells will do wonders.

I don't get a chance to do much lifting these days, but back in the day I used to rotate between quads and hammys during my leg workouts, with calf work in between. So a typical workout would be squats, calf raises, leg curls, leg extensions, calf raises, leg curls, leg press, calf raises, leg curls, lunges, followed by cursing every stairwell between the gym and my beer. Switch around the various calf raise exercises (seated, donkey, etc.) and leg curls (dual vs one leg, seated vs standing). Leg extensions are overrated, I think, and I'm not sure they are really good for the knee joint.

[Ice]

If you dont do squats and deadlifts you may as well not work legs and back. All those machines put your legs in a fixed postion and provide no real tangible stregnth beinifits. ICE of you have to start with the bar than do that it will be worth it in the long run.

http://www.elitefts.com/documents/Te..._the_squat.htm

Here are some routines

http://www.geocities.com/elitemadcow...Linear_5x5.htm

http://www.wannabebig.com/article.php?articleid=314

http://www.wannabebig.com/article.php?articleid=255

remember rest and calories are more important than training

Alright strike, I still don't really understand how to squat.

I got the feet part down and where to place the bar, but beyond that I'm confused. do I simply lower my ass to floor and then raise back up, or what? The reading doesn't seem to help, nor do the videos. This is coming very hard to me.

[BigTex]

Alright, any order guys? I mean, could you give me a sample workout. Also, if possible, no deadlifts. I've tried and tried, to do both squats and deadlifts, because I've heard they very crucial for weightlifting, but I always F them up, hurt myself, or look like a jackass trying to attempt them.

Are you working for strength or power? I usually do my shoulders traps and legs on the same day as my legs but here's one routine I use.

Squats- 10, 8, 6, 4, 2.
Legpress- 10, 8, 6, 4, 2.
Military press- 8, 6, 4, 2, 1.
Upright rows- 8, 8, 6, 6.
Lunges- 10, 8, 8, 6.
Shrugs- 10, 8, 8, 6.
Deadlift- 10, 8, 6, 4, 2.
Bentlateral, forward, lateral raises/or cable lateral raises, standing flyes take your pick- 10, 8, 8, 6.

Every set should bring failure. If you can do 2 on the last set of military press, you need more weight. Remember technique is far more important then adding more weight. You will get more out of any routine with proper form and proper timing. As for deadlifts, get your technique down before adding a lot of weight. It should be smooth and no jerking, you can really mess up your lower back with these. Try to avoid scrapping your shins, with heavier weights you'll wake up the next day with purple shins.

Also if you do shoulder raises, remember to mix them up. There are a lot of muscles in your shoulders and each one will hit them differently.

[Ice]

Are you working for strength or power? I usually do my shoulders traps and legs on the same day as my legs but here's one routine I use.

Squats- 10, 8, 6, 4, 2.
Legpress- 10, 8, 6, 4, 2.
Military press- 8, 6, 4, 2, 1.
Upright rows- 8, 8, 6, 6.
Lunges- 10, 8, 8, 6.
Shrugs- 10, 8, 8, 6.
Deadlift- 10, 8, 6, 4, 2.
Bentlateral, forward, lateral raises/or cable lateral raises, standing flyes take your pick- 10, 8, 8, 6.

Every set should bring failure. If you can do 2 on the last set of military press, you need more weight. Remember technique is far more important then adding more weight. You will get more out of any routine with proper form and proper timing. As for deadlifts, get your technique down before adding a lot of weight. It should be smooth and no jerking, you can really mess up your lower back with these. Try to avoid scrapping your shins also, with heavier weights you'll wake up the next day with purple shins.

Also if you do shoulder raises, remember to mix them up. There are a lot of muscles in your shoulders and each one will hit them differently.

I'm working to get in shape. Power/strength/whatever are secondary. I want to have a nice looking body.

[Strike For The South]

Are you working for strength or power? I usually do my shoulders traps and legs on the same day as my legs but here's one routine I use.

Squats- 10, 8, 6, 4, 2.
Legpress- 10, 8, 6, 4, 2.
Military press- 8, 6, 4, 2, 1.
Upright rows- 8, 8, 6, 6.
Lunges- 10, 8, 8, 6.
Shrugs- 10, 8, 8, 6.
Deadlift- 10, 8, 6, 4, 2.
Bentlateral, forward, lateral raises/or cable lateral raises, standing flyes take your pick- 10, 8, 8, 6.

Every set should bring failure. If you can do 2 on the last set of military press, you need more weight. Remember technique is far more important then adding more weight. You will get more out of any routine with proper form and proper timing. As for deadlifts, get your technique down before adding a lot of weight. It should be smooth and no jerking, you can really mess up your lower back with these. Try to avoid scrapping your shins, with heavier weights you'll wake up the next day with purple shins.

Also if you do shoulder raises, remember to mix them up. There are a lot of muscles in your shoulders and each one will hit them differently.

There is so much wrong with this!!!!! Why are all your body part on one day? Training to failure doesnt work for hypertrophy or stregnth gains all it does is bust up your CNS and keep your muscles at the same size. This misinformation is killing me