Legs Wanted

[BigDog]

So, I'm preparing for my workout today and really want to start focusing on leg development. You can see my "sticks" in my training journal. I can't squat heavy anymore because of multiple herniated discs. What exercises have been most effective for leg development (personal opinion) other than squats?

[Erik]

Single leg work - single leg squats, bulgarians, split squats, lunges, step downs, step ups, etc., etc.

Can you front squat?

[BigDog]

Single leg work - single leg squats, bulgarians, split squats, lunges, step downs, step ups, etc., etc.

Can you front squat?


I do splits, lunges, steps...front squats actually "tug" more but I think I have a quad/ham imbalance. Maybe I'll try bulgarians. Thanks for the suggestion.

[Erik]

Just remember that exercise selection is just one aspect of your program. More important would be your chosen loading parameters and volume.

[MichelleS]

whats a split squat :ducks:

[Erik]

Stationary lunge.

Or think, bulgarian squat with the back foot on the ground instead of elevated.

[Patricia]

Split squats actually hurt pretty good if you follow the 'slow down fast up' tempo.

[MichelleS]

:doh: got it my mind just spaced

[BigDog]

Just remember that exercise selection is just one aspect of your program. More important would be your chosen loading parameters and volume.


Well, my training has been low volume, high load. I don't have time to "f" around in the gym...KWIM?

[Erik]

Define low volume - you need to have at least a sufficient amount of volume.

And from my days way back when, I always responded better from a hypertrophy standpoint, to more volume, at least when it came to quad work. Hamstrings, not so much.

[BigDog]

Define low volume - you need to have at least a sufficient amount of volume.

And from my days way back when, I always responded better from a hypertrophy standpoint, to more volume, at least when it came to quad work. Hamstrings, not so much.

Usually 1 movement, 1 warm up set x 10, 3 working sets x 5

...and from the wording of your post, I know you'll tell me that's not enough. Problem is, I can usually only get to the gym 2x a week, for about an hour. I try to do compound lifts only. Typically, I'll bench, squat, deadlift, clean and press and do pullups, then a little HIIT and my hour is up.

[Erik]

Usually 1 movement, 1 warm up set x 10, 3 working sets x 5

...and from the wording of your post, I know you'll tell me that's not enough. Problem is, I can usually only get to the gym 2x a week, for about an hour. I try to do compound lifts only. Typically, I'll bench, squat, deadlift, clean and press and do pullups, then a little HIIT and my hour is up.

15 reps is not enough volume IMO. Maybe for some strength gains.

And if you're after bigger legs, I'm not so sure how the interval training fits into your goals.

[BigDog]

15 reps is not enough volume IMO. Maybe for some strength gains.

And if you're after bigger legs, I'm not so sure how the interval training fits into your goals.

So how much volume is enough? The HIIT is for weight loss. Anyway, I know you're a busy guy...I'll do some research of your previous posts and try to revamp my training.

[Erik]

So how much volume is enough? The HIIT is for weight loss. Anyway, I know you're a busy guy...I'll do some research of your previous posts and try to revamp my training.

Weight loss - didn't you just say you wanted bigger legs?

[BigDog]

Weight loss - didn't you just say you wanted bigger legs?


Yes, but I want to be leaner, too. More muscular legs and less chub around the waist.

[Erik]

Yes, but I want to be leaner, too. More muscular legs and less chub around the waist.

So how do you go about that then?

More muscle - calories above maintenance

Less fat - calories below maintenance

Those are mutually exclusive positions.

[BigDog]

So how do you go about that then?

More muscle - calories above maintenance

Less fat - calories below maintenance

Those are mutually exclusive positions.


I was hoping I could just transfer the waist fat into leg muscle. :laugh: :laugh: :laugh:

Just kidding but I understand your point.

[smuggie]

I was hoping I could just transfer the waist fat into leg muscle. :laugh: :laugh: :laugh:
If you ever figure out how to do that, I'm buying. :laugh:

[radgirl]

I was hoping I could just transfer the waist fat into leg muscle. :laugh: :laugh: :laugh:

Just kidding but I understand your point.
Wait, doesn't fat automatically turn into muscle.:scratch: Dang it, someone lied to me!!!!

[BigDog]

Well, the fat has definitely got to go, so I guess I'll just deal with my twig legs for now.