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  • Building strong legs

    I want to have nice muscular legs for once in my life. I can easily build a strong upper body but my lower body is much more dificult. I have no hamstring muscles. What type of lower body lifting routine do you suggest? I've been doing squats, lunges, hamstring curls, deadlifts and leg extensions. I usually do 12-14 reps 3 sets. Should I do less reps and heavier weights if I want to build muscle? I'm female. Thanks for any info.

  • #2
    Hamstrings and glutes - deadlifts: standard, sumo, stiff leg and Romanian. Good mornings will also hit the entire posterior chain. Box squats will also hit the hamstrings pretty hard. Learn proper form on ALL of these lifts before trying to add weight and lower the rep range - improper form can injure your lower back. The "ideal" rep range seems to vary with the individual. If your not getting the results you want I would try the 6-8 rep range once you have your form down - you can always change it back or try even higher reps.
    "First say to yourself what you would be; and then do what you have to do" - Epictetus

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    • #3
      Yes, heavier weights for 5 reps to build a lot of strength and muscle - ditch the curls and extensions, focus on squats primarily, then deadlifts, then lunges. Ideally of course squats and deadlifts should both be high priority, but if we're solely talking legs then squats are the best thing you can do. Try one of Jim Wendler's methods for building your legs: 3 sets of 3-5 rep heavy squats, then five sets of ten lighter weight squats. Good luck walking the next day.
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      • #4
        Wendler is for intermediate and above lifters - Make sure your form is SOLID before moving into those ranges.
        though the 10x5 at 50-60% 1 rm accessory work really brought out the mass in my legs and is great for mastering form
        "First say to yourself what you would be; and then do what you have to do" - Epictetus

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        • #5
          And if you prefer to just do bodyweight, I've been building nice mass doing the PB Fitness squat progression super slow once a week, with the addition of some weighted standing lunges.
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          • #6
            Swimming?

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            • #7
              Thanks for the advice. I will try the wendler approach. I think I have enough experience and know the proper form to give it a try. This is the first time in my life that Ive wanted muscular legs. I have trained with trainers most of my life on and off and always tell them I dont want to look muscular. Although my hamstring have always been my weak spot.

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              • #8
                If you have the experience then here's some good places to start learning about Wendler's methods:
                http://www.t-nation.com/free_online_...t/531_reloaded
                http://articles.elitefts.com/article...531-questions/

                A woman's experience with 5/3/1:
                http://www.goddessoffitness.com/2011...-531/#more-120

                though obviously getting the book will give you the most info
                http://www.amazon.com/Simplest-Effec...8221450&sr=8-1

                While he can be a little crude he is definitely entertaining and excepts most friend requests:
                http://www.facebook.com/?ref=logo#!/jimwendler
                "First say to yourself what you would be; and then do what you have to do" - Epictetus

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                • #9
                  Thanks!!! Really appreciate the links.

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