Weight Lifting (Leg Routine)

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!

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.

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.

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.

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

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.

Originally Posted by 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

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.

Sit down on an imaginary stool and then stand up.

Well I think I pretty much have it. That helped. I'm finding if I swing my hips back and forth I can get into a ryhthm. I busted out my old weight lifting bar from high school and it seems to be working ok.

Next Project: Dead Lifts.

Deadlifts are similar. There's two styles, hands in between legs and hands outside legs. Hands in between legs is less awkward. Generally you'll have at least 45lb plates on which lifts the bar up to an easier height. You sit down like in a squat, grab the bar (make sure you are looking forwards) and kind of pull backwards as you stand up. Bar will usually scrape your shins. DON'T arch your lower back.

Do start slowly with deadlift, take it easy on the weights at first - as said, done badly it has consequences for the back. Do it slowly and smoothly, don't come up with a jolt at the end and make sure you only move on the legs. If necessary, focus on your abs while moving up and down with lighter weights to get the movement right.

What's that one called where you take a large step forward with dbs in both hands, then lower on the legs until the front on is at 90˚ and then up again?

Oh, may sound silly, but if you have got the correct technique for the rower (and a lot of people don't!) it's worthwhile to use that. Done properly it really uses the (upper) legs most of all, great not just for pure strength but also for endurance. Again, make sure the technique is right - a lot of people damage their back by doing it badly.

Dude, if you do deadlifts and squats, you don't need any other exercises. I pushed my deadlifting up to 120kg yesterday. Feeling good

Get Wiifit.

remember heavy compund movements burn more calories than cardio!

Originally Posted by 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.

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.

Originally Posted by BigTex

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.

Originally Posted by Ice

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

Of course you do.

Originally Posted by Ice

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

Well for that I'd suggest a full body wax, a good bronzer and some baby blue colored contacts....

But are you trying to bulk or cut? For bulking low heavy reps, cuting go for the middle ground while power lifting, compound lifting everything you can.

Originally Posted by BigTex

Well for that I'd suggest a full body wax, a good bronzer and some baby blue colored contacts....

But are you trying to bulk or cut? For bulking low heavy reps, cuting go for the middle ground while power lifting, compound lifting everything you can.

Lmao. Eyes are greenish blue anyway, and the bronze/wax aren't my thing. I'm not a woman.

I just want to look cut. Strength is nice, but it's not really my total goal.

I try to lift to 10 reps, with 7-10 being acceptable on letter sets.

Originally Posted by BigTex

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

Originally Posted by Strike For The South

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

All of your body parts? That covers your shoulders, traps, thighs, glutes and a weeee bit of your calves. Yes it covers portions of upper and lower body, but all of the body, hardly. Training to failure can be quite effective for strength gains, but recovery times are large and a must. I'm guessing you completely disagree with negatives, or even forced reps then?

Yes it's rather harsh, but I find it enjoyable. The blood sugar crash can be quick when compared to some other routines though.

you body does not gian size and stregnth with those kind of isolation movements. YOu should thinbk of your body in 3 types Legs Back Chest in that order. Forced reps are horrible. The whole premise is dumb. Your body does not adapt quicker it just burns out faster and you diminish hypertrophy and stregnth gains. Negatives have there place but we probably use them for different reasons. You could cut half those excersises out man here is what my routine is. You are not maximizing your potential man!!!!!!!!!

Chest

Bench press 5x5
Military Press 5x5
Lat Pulldowns 3x8
Skull crushers 3x8

Legs
Squats 5x5
SLDL 5x5
Leg Culrs 3x8

Back
Deadlift 5x5
BB Row 5x5
Shrug 3x8
Farmers walk 4 laps

Day 1 legs
Day 2 Chest
Day 3 off
Day 4 back
Day 5 off
Day 6 Chest
Day 7 legs

I may aslo use CGBP Lunges leg extensions and pull ups.

Originally Posted by Strike For The South

you body does not gian size and stregnth with those kind of isolation movements. YOu should thinbk of your body in 3 types Legs Back Chest in that order. Forced reps are horrible. The whole premise is dumb. Your body does not adapt quicker it just burns out faster and you diminish hypertrophy and stregnth gains. Negatives have there place but we probably use them for different reasons. You could cut half those excersises out man here is what my routine is. You are not maximizing your potential man!!!!!!!!!

Chest

Bench press 5x5
Military Press 5x5
Lat Pulldowns 3x8
Skull crushers 3x8

Legs
Squats 5x5
SLDL 5x5
Leg Culrs 3x8

Back
Deadlift 5x5
BB Row 5x5
Shrug 3x8
Farmers walk 4 laps

Day 1 legs
Day 2 Chest
Day 3 off
Day 4 back
Day 5 off
Day 6 Chest
Day 7 legs

I may aslo use CGBP Lunges leg extensions and pull ups.

Couple Questions.

1) How is does a lat pulldown work the chest? I though that was for the back?

2) Is it possible to do squats without a squatting rack? I'm going to try your workout and I can do most of this in basement, but I don't have a rack, just a bench.

Originally Posted by Strike For The South

you body does not gian size and stregnth with those kind of isolation movements. YOu should thinbk of your body in 3 types Legs Back Chest in that order. Forced reps are horrible. The whole premise is dumb. Your body does not adapt quicker it just burns out faster and you diminish hypertrophy and stregnth gains. Negatives have there place but we probably use them for different reasons. You could cut half those excersises out man here is what my routine is. You are not maximizing your potential man!!!!!!!!!

Yes the strength and hypertrophy are not as high as a synergistic approach but it is purpose built to maintain and increase flexibility. Bulk and strength gains are secondary to me if they come at the expense of my agility and flexibility.

Originally Posted by Ice

1) How is does a lat pulldown work the chest? I though that was for the back?

It doesnt, your lats and chest are antaganistic to one another. It looks like SfTS is trying to hit a bit of his shoulders along with his chest. Personally go with chest and lats on the same day though.

Originally Posted by Ice

2) Is it possible to do squats without a squatting rack? I'm going to try your workout and I can do most of this in basement, but I don't have a rack, just a bench.

It's possible I guess, but not something I would advise without some type of a squatting rest. Keep the weight low and keep in mind even cast iron weights will break if you drop them to far, they bounce also....

Used to do some light weighted jump squats at my place. Would press jerk it up and over and rest it on my back. Difficult but it is possible.

Or you can grab the bar behind your legs... I guess it becomes more of a deadlift then.

the lats are the most important stablazation muscle in the bench press. Stronger lats= A big bench.

Big Tex if you wanna get more flexible and agile you should stretch and do a program like crossfit not lift.

Originally Posted by Strike For The South

the lats are the most important stablazation muscle in the bench press. Stronger lats= A big bench.

Big Tex if you wanna get more flexible and agile you should stretch and do a program like crossfit not lift.

Lifting is there for the strength and power gains, and left over habits from growing up with body builders. I stretch to extremes and crossfit is unnessecary though I do use quite a bit of plyometrics and accuracy training. But like I said, strength and mass are irrelavent to me if they cost flexibility and agility.

Lats in general are a wonderfully useful muscle group. Not to mention look great when properly toned.

Also I'm curious, no bicep or forearm work SfTS?

rows work biceps well enough and anyhting that involves pulling works the forearms. The bicep is a useless muscle esp for powerlfting. Weight trainig will not make you more flexible. There is no such thing as tone

Originally Posted by Strike For The South

rows work biceps well enough and anyhting that involves pulling works the forearms. The bicep is a useless muscle esp for powerlfting. Weight trainig will not make you more flexible. There is no such thing as tone

Cut, defined, built, shaped, chiseled take your pick in adjectives.

Depending on what your sport or what your goals are biceps can be quite important, if for nothing else look.

Properly mixing antagonistic muscle groups, namely using antagonistic supersets can and has been shown to prevent the major flexibility losses commonly associated with wieght training. Not to mention allowing you to focus more sets on specific muscles. Keep in mind while working any muscle group, you are streching the antagonist of that group. While working your triceps you are in turn stretching your biceps. Suppersetting bicep and tricep work allows constant stretching and allows both muscles to stay warm. I don't know of many serious bodybuilders or higher level athletes (not highschool) who do not take some form of this approach.

Now the only serious con of that approach is overtraining and staleness. But as long as you know the signs of them you can adjust your workout to avoid them. But with proper diet, sleep and nutrition you'll go a long way in avoiding those.

Do some research into the subject before completely blasting and flatout dismissing something. Flexibility while wieght training has been hugely researched.

Originally Posted by BigTex

Cut, defined, built, shaped, chiseled take your pick in adjectives.

Depending on what your sport or what your goals are biceps can be quite important, if for nothing else look.

Properly mixing antagonistic muscle groups, namely using antagonistic supersets can and has been shown to prevent the major flexibility losses commonly associated with wieght training. Not to mention allowing you to focus more sets on specific muscles. Keep in mind while working any muscle group, you are streching the antagonist of that group. While working your triceps you are in turn stretching your biceps. Suppersetting bicep and tricep work allows constant stretching and allows both muscles to stay warm. I don't know of many serious bodybuilders or higher level athletes (not highschool) who do not take some form of this approach.

Now the only serious con of that approach is overtraining and staleness. But as long as you know the signs of them you can adjust your workout to avoid them. But with proper diet, sleep and nutrition you'll go a long way in avoiding those.

Do some research into the subject before completely blasting and flatout dismissing something. Flexibility while wieght training has been hugely researched.

Bodybuilders are not intrested in flexibilty nor stregnth there main conceren is hypertrophy. Not to mention pro bodybuilders have 2 distinct advantages over us. 1. Freaky gentices 2. Sweet sweet steroids. Any joe schmo can pick up a muscle and fitness get a routine from a bodybuilder and swear by it when in realtiy it is absloute crap becuase the guy has nowhere near the rescources or gentics to go with that program. But he goes into the gym doing 1000 sets and 100000000 reps thinking he has unlocked the secret. Triaining is the least important part of weight training. You want to know why so many people weight train yet so few are big or strong? Becuase they dont know dick. That pyrmaid routine you posted early is from the govener himself. ICE will not be able to program and gain muslce becuase he will overtrian and fry his CNS doing more harm than good. The MYTH you posted about losing flexibilty while weight training is utter crap. Stuff like that happens becuase people are dumb and once agian dont know dick not becuase there not utlizing pro and antagonist muscles. Its becuase they dont strecth and they load more weight than they can handle.