It appears you have not yet Signed Up with our community. To Sign Up for free, please click here....



Exercise & Fitness Message Board


Exercise & Fitness Board Index


Hey guys, i'm 6'2" and have 34-35" leg, and want to build my legs up a bit. I'm only 18 and i'm quite thin, but have decided i'm gonna make a conscious effort now to improve my physique. I've always worked out on and off and I have some definition but now want to really go for it and become dedicated. I am going to go to the gym 3 times a week and am doing dumbells/press ups using press up bars at home.

I now want to build my legs up though, what is the best/quickest way to do it, the equipment I have at home are ankle weights and a mini stepper, will half an hour on the stepper each day build up my legs much??

Any help appreciated guys,

Tom
The best way to build your legs in my opinion is to do Squats, 45 degree angle leg press, and stiff leg dead lifts for the hamstrings.
Also dont forget your calves, seated calves raises, standing calves raises, calve raises from the leg press machine. Get help from a trainer if you havent done these, so as not to injure yourself.
[QUOTE=mozza34]Hey guys, i'm 6'2" and have 34-35" leg, and want to build my legs up a bit. I'm only 18 and i'm quite thin, but have decided i'm gonna make a conscious effort now to improve my physique. I've always worked out on and off and I have some definition but now want to really go for it and become dedicated. I am going to go to the gym 3 times a week and am doing dumbells/press ups using press up bars at home.

I now want to build my legs up though, what is the best/quickest way to do it, the equipment I have at home are ankle weights and a mini stepper, will half an hour on the stepper each day build up my legs much??

Any help appreciated guys,

Tom[/QUOTE]

Squats, walking lunges, dead lifts, hack squats leg presses and leg extensions, leg curls and of course like mozza said do not forget calves. This is a muscle you really need to bomb to get any reaction on..Lisa
quite short distances on a bike. really go at it for half an hour. go up hills hard. i did this and my legs got huge from cycling!
Bicycle riding definitely helps, and running probably would help a little too. Plus, that would give you your cardio. If your working out at a gym, have a trainer help you. I'm sure they will know exactly what will help.
I am just starting to work out again. A long time ago when I did a lot of lunges, I seem to remember my knees hurting. Is it bad for your knees to do walking lunges and squats? Or is it actually good for your knees?
Squats are by far the best mass builder for legs
[QUOTE=ChappyBoy]Squats are by far the best mass builder for legs[/QUOTE]


Chappy, would you suggest squats with a Smith Machine, Ball and a wall with dumb bells, or just free form with a barbell loaded up.

Also.....do you suggest low rep/heavy weight or multi rep/medium weight?

--
John
Ahhh the grand daddy of all exercises - The Squat, Barbell on the back in the time tested squat rack - my personal preference Ilike a training routine called Non Linear periodization. This is, in my opinion, the absolute best way to gain size and strength.

week one -Squats
several warm ups
moderate weight for 5 reps
heavy weight for 5 reps
very heavy weight for 5 reps
all out effort for 2 -reps

I then usually do 5 sets of stiff leg deads with a similar patter - minus the 2 rep set
After this you will want to do more but dont- thats week two
every week try to increase 1,2 or all sets - goal is to get stronger every week

Week two- Leg press
this week is a volume, medium weight, high intensity week
here is a sample
90x25
180x25
270x25
360x20
450x15
540 x 10
630 x10

followed by three sets of leg extensions - 20, 15, 10 reps

Burn out set of leg press at 360 - try for 50 reps
Adjust weight accordingly but stick to the rep scheme - this week it is important to keep the intensity high- the actual exercises aren't as important as the volume and intensity
squats, sumo squats, burpees, lunges, calf raises and a real challenge not for the weak but a one legged squat. you need lots of strength and balance for this, and most importantly dont bend your knees past your toesit will cause knee problems later, stick out your butt when you are doing squats so you can lower yourself to the ground without your kness going past you toes.





All times are GMT -7. The time now is 08:09 AM.





© 2021 MH Sub I, LLC dba Internet Brands. All rights reserved.
Do not copy or redistribute in any form!