0

votes

Leg Weight Routine...

Answered on August 19, 2014
Created September 15, 2010 at 9:06 PM

I have (for the most part) excluded legs from my lifting rotation; mainly I focus on glamour muscles (I know, noob mistake). I can think of several exercises, but I was wondering if anyone had an efficient "routine".

I don't want to overwork 1 muscle, while underworking another and I'm hoping for a routine that lasts about 30-45 minutes with minimal rest.

Ddb0e3a41f15d69d30677339ccf9c7b6

(513)

on September 16, 2010
at 03:21 PM

Squats and deadlifts it is. Gotta wait for my back to heal up first, though. Strained it about a month ago and it still hurts.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on September 16, 2010
at 12:21 AM

3rd world squats

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on September 16, 2010
at 12:21 AM

I do 2-3 sets to failure, really depends on my energy that day 3-8 reps, when I get to 8 reps, I move the weight up and that drops me back down to 3

Ddb0e3a41f15d69d30677339ccf9c7b6

(513)

on September 15, 2010
at 09:36 PM

Actually may not be a bad idea. What I had in mind is more like what i was telling Stephen down below, but just because my other workouts are that way, guess my legs don't have to be. Thank you :)

Ddb0e3a41f15d69d30677339ccf9c7b6

(513)

on September 15, 2010
at 09:35 PM

Do you do multiple sets? I usually try and do at least 3 supersets of 3 exercises with 3 sets per excercise. Does that make sense? Usually I work muscle groups in sections, so what I was thinking was like supersets of quad/hamstring, glutes, calves. I know squats will work all of that, so do you just recommend doing sets of squats until I can't do it anymore?

  • Ddb0e3a41f15d69d30677339ccf9c7b6

    asked by

    (513)
  • Views
    966
  • Last Activity
    1279D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

4 Answers

best answer

2
4b97e3bb2ee4a9588783f5d56d687da1

on September 15, 2010
at 09:20 PM

While I agree, compound lifts like squats and deadlifts are best, I would do them in HIIT fashion... Heavy weight short rest small # of reps/sets

Won't take 30min for just legs.

I do squats, deads, dips, pullups, bench, curls in under 20 minutes.

Go do 10min of sprints after that

I might do that once a week and Play the rest of the time... Ultimate, Volleyball, Tennis etc

Ddb0e3a41f15d69d30677339ccf9c7b6

(513)

on September 15, 2010
at 09:35 PM

Do you do multiple sets? I usually try and do at least 3 supersets of 3 exercises with 3 sets per excercise. Does that make sense? Usually I work muscle groups in sections, so what I was thinking was like supersets of quad/hamstring, glutes, calves. I know squats will work all of that, so do you just recommend doing sets of squats until I can't do it anymore?

Ddb0e3a41f15d69d30677339ccf9c7b6

(513)

on September 16, 2010
at 03:21 PM

Squats and deadlifts it is. Gotta wait for my back to heal up first, though. Strained it about a month ago and it still hurts.

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on September 16, 2010
at 12:21 AM

I do 2-3 sets to failure, really depends on my energy that day 3-8 reps, when I get to 8 reps, I move the weight up and that drops me back down to 3

2
2e060a5edde44c1fe77abcf8d3997e01

on September 15, 2010
at 09:50 PM

Squats are a fantastic exercise, but almost everyone does them wrong, and doing squats wrong can seriously mess you up.

If you haven't already, it's worthwhile getting instructions from somebody who really knows the proper form (such as an Olympic-style lifter). Mark Rippetoe has excellent written instructions in his book Starting Strength and also has a DVD demonstrating form for several compound exercises. Of course, I have both the book and the DVD, and still managed to screw up my elbow with years of improper wrist positioning...

4b97e3bb2ee4a9588783f5d56d687da1

(22923)

on September 16, 2010
at 12:21 AM

3rd world squats

2
D0a103cafaf4768c6dc69b1772a55877

on September 15, 2010
at 09:14 PM

Squats. As many as possible for 30-45 mins;-) Also dead lifts.

Ddb0e3a41f15d69d30677339ccf9c7b6

(513)

on September 15, 2010
at 09:36 PM

Actually may not be a bad idea. What I had in mind is more like what i was telling Stephen down below, but just because my other workouts are that way, guess my legs don't have to be. Thank you :)

1
07ca188c8dac3a17f629dd87198d2098

(7970)

on September 15, 2010
at 09:48 PM

You can do body weight squats. Deep. And if those get too easy, try single leg squats (called 'pistols'). If those are too hard, sling a exer-band around a pullup bar and use that to help you get back up.

And deadlifts. But watch your form - keep your back straight.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!