Guest guest Posted March 8, 2006 Report Share Posted March 8, 2006 Hi, I'm new to this group and was hoping you could help me. I've just started BFL (am now starting week 2) and I need a good leg workout. Last one, I didn't feel like I had worked them hard enough. Here's what I did (following the BFL guidelines): Leg extensions followed by Leg press Lying leg curls followed by lunges Standing calf raises followed by seated calf raises Could somebody recommend a leg workout? Thanks!! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 8, 2006 Report Share Posted March 8, 2006 I don't have any specifics but wanted to suggest squats and lunges are killers. : ) You might want to add them to your workout. Amy > > Hi, > > I'm new to this group and was hoping you could help me. I've just > started BFL (am now starting week 2) and I need a good leg workout. > Last one, I didn't feel like I had worked them hard enough. Here's > what I did (following the BFL guidelines): > > Leg extensions followed by Leg press > > Lying leg curls followed by lunges > > Standing calf raises followed by seated calf raises > > Could somebody recommend a leg workout? > > Thanks!! > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 8, 2006 Report Share Posted March 8, 2006 Amy - I get a workout doing lunges without weights...LOL...do I HAVE to add weights like they say?? > > > > Hi, > > > > I'm new to this group and was hoping you could help me. I've just > > started BFL (am now starting week 2) and I need a good leg > workout. > > Last one, I didn't feel like I had worked them hard enough. Here's > > what I did (following the BFL guidelines): > > > > Leg extensions followed by Leg press > > > > Lying leg curls followed by lunges > > > > Standing calf raises followed by seated calf raises > > > > Could somebody recommend a leg workout? > > > > Thanks!! > > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 8, 2006 Report Share Posted March 8, 2006 Squats and lunges on the smith machine work the best for me! Question, I try to vary my exercises each month. Im looking for something new for hams. I tried to just reverse exercises. For quads I was doing smith lunges then plate load hack squats. now im doing the plate load hack squats at an angle and then smith lunges. I notice I can lift even heavier on the hack squats then the smith. But my quads, i was doing lunges (which I have a hate/love relationship with) and deadlifts. So now I do deadlifts then lunges. Maybe my form is off, but I really feel the deadlifts in my lower back and not my hams. Any other exercises people can suggest? Thanks! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 8, 2006 Report Share Posted March 8, 2006 Hi , A quick fix would be to switch the order of your exercises, simply doing the leg press first and then the extensions and the lunges first and then the lying hamstring curl. Leg presses, squats and lunges are compound movements, which require more effort and engage more muscles than the extensions and lying curls. Leg extensions and curls are great to do after 5 sets of the others, as they really focus in on the quads and hamstrings. Welcome to the group and to BFL! --- chelleashley <mdulong@...> wrote: > Hi, > > I'm new to this group and was hoping you could help > me. I've just > started BFL (am now starting week 2) and I need a > good leg workout. > Last one, I didn't feel like I had worked them hard > enough. Here's > what I did (following the BFL guidelines): > > Leg extensions followed by Leg press > > Lying leg curls followed by lunges > > Standing calf raises followed by seated calf raises > > Could somebody recommend a leg workout? > > Thanks!! > > > > > > __________________________________________________ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 8, 2006 Report Share Posted March 8, 2006 I would highly recommend some walking lunges. They are great! Maggie <fairie28@...> wrote: Hi , A quick fix would be to switch the order of your exercises, simply doing the leg press first and then the extensions and the lunges first and then the lying hamstring curl. Leg presses, squats and lunges are compound movements, which require more effort and engage more muscles than the extensions and lying curls. Leg extensions and curls are great to do after 5 sets of the others, as they really focus in on the quads and hamstrings. Welcome to the group and to BFL! --- chelleashley <mdulong@...> wrote: > Hi, > > I'm new to this group and was hoping you could help > me. I've just > started BFL (am now starting week 2) and I need a > good leg workout. > Last one, I didn't feel like I had worked them hard > enough. Here's > what I did (following the BFL guidelines): > > Leg extensions followed by Leg press > > Lying leg curls followed by lunges > > Standing calf raises followed by seated calf raises > > Could somebody recommend a leg workout? > > Thanks!! > > > > > > __________________________________________________ Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 8, 2006 Report Share Posted March 8, 2006 When you deadlift for the hamstrings, make sure you have your feet together and keep your legs straight. That's what my trainer had me doing. I do lying leg curls, walking lunges, and stationary lunges on the smith machine. Also, try ball curls. I take one of the big exercise balls and put my feet on top of it. I roll it in and out and then hold it out for awhile. It really hurts the next day! cyndibarre@... wrote: Squats and lunges on the smith machine work the best for me! Question, I try to vary my exercises each month. Im looking for something new for hams. I tried to just reverse exercises. For quads I was doing smith lunges then plate load hack squats. now im doing the plate load hack squats at an angle and then smith lunges. I notice I can lift even heavier on the hack squats then the smith. But my quads, i was doing lunges (which I have a hate/love relationship with) and deadlifts. So now I do deadlifts then lunges. Maybe my form is off, but I really feel the deadlifts in my lower back and not my hams. Any other exercises people can suggest? Thanks! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 9, 2006 Report Share Posted March 9, 2006 My favorite leg exs right now are... QUADS: Single Leg Squats (aka King Squats) Step Ups holding DBs Traditional bar squats (making sure to go deep and hold each time) Ski Squats (aka wall squats) HAMS: Single Leg Roman Deadlifts (you only have to hold half the weight and the added element of balance really jacks the intensity). Glute-Ham Raises (http://www.exrx.net/WeightExercises/Hamstrings/BBHamstringRaise.html ) DeDe > > Hi, > > I'm new to this group and was hoping you could help me. I've just > started BFL (am now starting week 2) and I need a good leg workout. > Last one, I didn't feel like I had worked them hard enough. Here's > what I did (following the BFL guidelines): > > Leg extensions followed by Leg press > > Lying leg curls followed by lunges > > Standing calf raises followed by seated calf raises > > Could somebody recommend a leg workout? > > Thanks!! > > > Quote Link to comment Share on other sites More sharing options...
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