RE: Legs -- Help with split routines

[Guest guest]

In a message dated 5/22/2003 2:28:30 PM Eastern Standard Time,

stella.juarez@... writes:

> K, before I respond, is this the entirety of your leg program? Are

> there other substitute exercises that you do or is this pretty tried

> & true for you? Also, I'm not sure how long you've been training,

> can you refresh me? I probably can give you some ideas

>

> Loves leg training,

> Stella

>

Yes....if by " entirety " you mean that I don't work out other times in

addition. I follow the basic BFL every 5 days for the LBW. I don't do a split

routine currently, only the above. I have done other exercises cuz I try to

change

things up every 4-6 weeks.

I have been doing this off and on since 10/2001. I am on C4 which started

04/16 after completed C3 one week earlier.

Kelley

[Guest guest]

>

> Currently I do:

> Extensions - 10#, 20#, 30#, 40#, 20#, 20# (kills me)

> Staight Dead Lifts - 15#,20#, 25#, 30#, 20#, 20#

> Seated calf raises - 45#, 70#, 95#, 120#, 70#, 70#

>

K, before I respond, is this the entirety of your leg program? Are

there other substitute exercises that you do or is this pretty tried

& true for you? Also, I'm not sure how long you've been training,

can you refresh me? I probably can give you some ideas

Loves leg training,

Stella

[Guest guest]

In a message dated 5/22/2003 3:14:12 PM Eastern Daylight Time,

tbowman@... writes:

> My guess is that you can do more on the extentions and deadlifts. The

> extentions depend on the quality of your equipment. I had an old bench

> with cheap leg extention attachments. I could never seem to get over

> 50# or 60#. Leg

> curls were about the same. Then I took a two week trial membership at

> Gold's. I could extend with more and leg curl over 120! So check my

> statement with your equipment. Deadlifts, if you don't have back

> problems should likely be at least 20# more on the high end I would

> think

T.,

When I do extensions, it is at the gym and the equipment is very good. I'll

try pushing ity up. Tonight I was able to get 2/3 of my LBW

accomplished..then it was 9:00 and I had to cook dinner. I raised the dead

lifts to 25#, 30#,

35#, 37.5# (highest I owned), and then 30#/30#. And squats I did 20#, 25#,

30#, 35#, then 25#/25#. It was pretty good...except my hands gave out on the

last set of dead lifts. Wahhh. :-P

Kelley

[Guest guest]

In a message dated 5/22/2003 10:47:17 PM Eastern Standard Time,

tbowman@... writes:

> Fantastic! I knew you could do it!

> Go Kelley! Go Kelley! Go Kelley! (doin' the little dance

Yeah...I guess 2/3 is better than 0/3. LOL.

>

> My wife says the same thing about her hands. Do you use gloves?

> They help her quite a bit.

>

> T.Bowman

>

Yes, I use gloves. My hands became so weak I could feel the weights

slipping. That's one of the reason's I have switched mostly to equipment and go

to

the gym for LBW.

Kelley

[Guest guest]

Note: NOT APPLICABLE TO NEWBIES

,

Since you are challenge 4, I think you're ready to turn up the

intensity and would be okay experimenting a little to test your

limits so that's what I'll base my comments on. What I hope you see

is that aside form just having a set routine, poundage goal, or rep

goal is that you can find other ways to stimulate things- that iis

one of the neat parts about not being a beginner anymore. You can't

continue to get optimal results on a beginner routine but the cool

thing is that your harder work on leg day will bear fruit on your

other body parts, esp if you squat.

I would make squats a staple exercise on my leg day. I don't know if

you use a rack or if you free squat but if free squat if you

can (or ask a trainer or someone experienced to show you how). I have

a link to some instructions (same ones I learned by way back when, ha)

For variety with the exercise itself, you can always change the reps,

poundage, width of your stance, or do dumbbell squats or hack squats

or front squats for some variety.

I'll post some links to some routines but you may want to experiement

with a little more volume. You can incorporate supersetting to cut

down on time & increase the intensity w/o needing high poundage.

For quads:

-squats 3-4 sets (sub with hack squats, dumbbell squats)

-leg press 2-3 sets (play with feet spacing-feet together, feet

medial, feet wide apart or mix things up with drops sets on occassion)

-leg ext 3 sets (if you are trouble moving up to the next #..try some

drop sets where you finish your target reps and then drop down once

or twice and do as many as you possibly can. Or you can try extending

the squeeze at the top during your sets where you hold the

contraction for 5-10 seconds before slowly working the negative. In a

few weeks you should see a change in ability to handle the increased

#)

For hams:

-SLDLs 3-4 sets Keep them in there but try alternating between using

dumbbells, barbells, and maybe doing them off a platform or aerobic

step so you get a nice stretch

-Leg curls 3-4 sets(alternate between the lying leg curl, seated leg

curl, and one of those standing up kind. you could even pick two and

do 2 sets on each)*think8 of your hamstring as a leg bicep...try to

get that same kind of squeeze as you can when you flex your arm.

-leg press 2-3 sets Yes, I know most use this as a quad machine but

here you would put your high up on the flatform with your toes a

couple of inches over the edge. This will hit your hamstrings. You

can play with foot spacing here too---*feel* how different parts of

your hamstrings are worked just by changing the foot spacing.

Once in awhile do some plie/ballerine squats on the smith machine

too, 2 sets is probably fine, go deep, squeeze your way back up. This

will hit your inner thigh far more effectively than those adductor

machines that women who are too afraid to touch dumbbells and

barbells think will give them thighs of steel. ;-)

For your calves- how about 6 sets total- 3 on the seated and 3 on the

standing or some other calf machine. Make sure you are going heavy

enough. Your calves are already used to carrying your body weight and

taking lots of abuse so they are probably stronger than you realize.

They are stubborn and you really, really gotta go to the burn. Drop

set, stagger sets, pause & squeeze HARD- do whatever you have to do

to feel a burn.

Here's a great link for a ton of leg training advice, last link down

has some workouts.

http://www.davedraper.com/irononline-leg-training.html

Hope something here helps! Just remember- having nice arms and upper

body is great but working your legs and glutes hard too- well, you'll

be one hot mama!

Stella

[Guest guest]

In a message dated 5/23/2003 7:35:32 PM Eastern Standard Time,

stella.juarez@... writes:

> Hope something here helps! Just remember- having nice arms and upper

> body is great but working your legs and glutes hard too- well, you'll

> be one hot mama!

>

> Stella

>

>

Thanks so much Stella. You've given me a lot to play with...I mean work

with. Can't wait to get started.

Today is day 7 of week 6...great time to up the intensity in all areas of my

workouts.

Kelley

[Guest guest]

Not going there.. I'm not gonna do it. Nope. No way!

T.

----------------------

Tony Bowman

Thanks so much Stella. You've given me a lot to play with...I mean work

with. Can't wait to get started.

Kelley

[Guest guest]

In a message dated 5/24/2003 2:16:27 PM Eastern Standard Time, tbowman@...

writes:

> Not going there.. I'm not gonna do it. Nope. No way!

>

> T.

> ----------------------

> Tony Bowman

>

>

> Thanks so much Stella. You've given me a lot to play

> with...I mean work

>

> with. Can't wait to get started.

>

> Kelley

Oh behayeve [in my best Austin Powers voice].

Kelley