Leg Exercises Help Needed

Ezrolith · 12-02-2003, 04:28 PM

Hey,

Ok, I want to start working on my legs which are quite bad at the moment. If anyone can help me determine some good exercises and most important which order to do my workout in i'd appreciate it. The resources I have available to me are:

Leg Extension Machine
Leg Press Machine
Leg Curl Machine
Dumbells (up to significant weight to make me cry :P)

I don't have access to a barbell or squat machine, or hack thingy. If anyone can give me some good mass building exercises for my legs i'd appreciate it. You see, I usually use leg extension machine over leg press as I can feel fatique on leg extension where as on the leg press, it HURTS, before fatique, as such. I'm not sure why, also i'm not sure what calf exercises to do, I don't have planks of wood :S lol

Also, can anyone explain what muscles the Abductor machine work, you push your hips in, and out against the weight, I think this might be your Quads? I'm not sure? How can I work my Glutes without a barbell? :P

Thanks alot!
Peter.

**Jodi** · 12-02-2003, 05:03 PM

Lunges
Step Ups
1 Legged Leg Presses

1 Legged Leg Ext.
DB Stiff Leg Dead Lifts

I will think of more later

jmr1979 · 12-02-2003, 05:50 PM

if u can get a decent amount of weight on dumbbells you could do dumbbell squats

Deeznuts · 12-02-2003, 06:34 PM

These aren't recommended for bad knees, but I seem to get the best results from straight up barbell squats. Be sure to use a squat rack though for easiness and obvious safety reasons.

jmr1979 · 12-02-2003, 07:00 PM

i prefer straight barbell squats to but i think he said he doesn't have access to that

**P-funk** · 12-02-2003, 07:02 PM

lateral lunges
lateral step ups
dumbell romanian deadlifts
bw plyometric jump squats
plie squats

the abdutor machine works your....well......absuctors,lol.

Deeznuts · 12-02-2003, 08:01 PM

Ah, right, didn't see that part.

gr81 · 12-02-2003, 11:07 PM

squat squat squat, there is no equivocal alternative man. Find a way to squat

**Prince** · 12-03-2003, 09:08 AM

Quote:

Originally posted by Ezrolith
Leg Extension Machine
Leg Press Machine
Leg Curl Machine
Dumbells (up to significant weight to make me cry :P)

If this is all you have access to then I would say leg press would be most important, use your dumbbells for lunges.

Ezrolith · 12-03-2003, 09:54 AM

Thanks alot, does the lunge work a part of the leg that these machines don't, or are they just better?

ponyboy · 12-03-2003, 12:03 PM

Lunges help isolate one leg and helps provide balance and stability - leg press doesn't.

rburton · 12-05-2003, 11:21 AM

If you don't have access to barbells, how do you train? If all you have available are machines, perform only the leg press, using a moderate rep speed, say, 4/4, 6/6, and take the set to failure.

Quadsweep · 12-06-2003, 07:46 PM

Rise of the machines

I agree with gr81

Give the Bulgarian split squat a try

You can actually end up using a decent amount of weight on this one. You need the stability in the long run to keep your knees in a healthy state.

Don't waste any time on the abductor and adductor machines. They are completely useless. A better alternative is the leg press.

I have seen numerous people trying to build huge legs by using the leg extension machine. It's never going to happen.

regards

Jim1954 · 12-07-2003, 06:17 AM

Quadsweep,

Hmmm, never have seen that Bulgarian split squat before, I'll have to give that one a try. Thanks.

Jim1954 · 12-07-2003, 06:19 AM

I might add that the leg on the bench looks like it would get a partial stretch of the quads too.

12-02-2003, 04:28 PM	#1
Ezrolith Registered User Join Date: Dec 2003 Location: England Posts: 17	Leg Exercises Help Needed Hey, Ok, I want to start working on my legs which are quite bad at the moment. If anyone can help me determine some good exercises and most important which order to do my workout in i'd appreciate it. The resources I have available to me are: Leg Extension Machine Leg Press Machine Leg Curl Machine Dumbells (up to significant weight to make me cry :P) I don't have access to a barbell or squat machine, or hack thingy. If anyone can give me some good mass building exercises for my legs i'd appreciate it. You see, I usually use leg extension machine over leg press as I can feel fatique on leg extension where as on the leg press, it HURTS, before fatique, as such. I'm not sure why, also i'm not sure what calf exercises to do, I don't have planks of wood :S lol Also, can anyone explain what muscles the Abductor machine work, you push your hips in, and out against the weight, I think this might be your Quads? I'm not sure? How can I work my Glutes without a barbell? :P Thanks alot! Peter.

12-02-2003, 05:03 PM	#2
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Lunges Step Ups 1 Legged Leg Presses 1 Legged Leg Ext. DB Stiff Leg Dead Lifts I will think of more later
	Essence EFA

12-02-2003, 05:50 PM	#3
jmr1979 Registered User Join Date: Oct 2003 Location: ohio Posts: 213	if u can get a decent amount of weight on dumbbells you could do dumbbell squats
	5'10 190 bench: 350 squat: 450 x 6 deads: 475 x 6

12-02-2003, 06:34 PM	#4
Deeznuts Still Growing Join Date: Nov 2003 Location: Texas Posts: 771 Photos: 2	These aren't recommended for bad knees, but I seem to get the best results from straight up barbell squats. Be sure to use a squat rack though for easiness and obvious safety reasons.
	Desire.Dedication.Deeznuts

12-02-2003, 07:00 PM	#5
jmr1979 Registered User Join Date: Oct 2003 Location: ohio Posts: 213	i prefer straight barbell squats to but i think he said he doesn't have access to that
	5'10 190 bench: 350 squat: 450 x 6 deads: 475 x 6

12-02-2003, 07:02 PM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,431	lateral lunges lateral step ups dumbell romanian deadlifts bw plyometric jump squats plie squats the abdutor machine works your....well......absuctors,lol.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-02-2003, 08:01 PM	#7
Deeznuts Still Growing Join Date: Nov 2003 Location: Texas Posts: 771 Photos: 2	Ah, right, didn't see that part.
	Desire.Dedication.Deeznuts

12-02-2003, 11:07 PM	#8
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,378 Photos: 10	squat squat squat, there is no equivocal alternative man. Find a way to squat
	Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

12-03-2003, 09:54 AM	#10
Ezrolith Registered User Join Date: Dec 2003 Location: England Posts: 17	Thanks alot, does the lunge work a part of the leg that these machines don't, or are they just better?

12-03-2003, 12:03 PM	#11
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Lunges help isolate one leg and helps provide balance and stability - leg press doesn't.
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

12-05-2003, 11:21 AM	#12
rburton The Searcher Join Date: May 2003 Location: NC Posts: 129	If you don't have access to barbells, how do you train? If all you have available are machines, perform only the leg press, using a moderate rep speed, say, 4/4, 6/6, and take the set to failure.

12-06-2003, 07:46 PM	#13
Quadsweep Registered User Join Date: Oct 2003 Posts: 50	Rise of the machines I agree with gr81 Give the Bulgarian split squat a try You can actually end up using a decent amount of weight on this one. You need the stability in the long run to keep your knees in a healthy state. Don't waste any time on the abductor and adductor machines. They are completely useless. A better alternative is the leg press. I have seen numerous people trying to build huge legs by using the leg extension machine. It's never going to happen. regards
Quadsweep Registered User Join Date: Oct 2003 Posts: 50

12-07-2003, 06:17 AM	#14
Jim1954 Registered User Join Date: Jun 2003 Location: Texas Posts: 149 Photos: 3	Quadsweep, Hmmm, never have seen that Bulgarian split squat before, I'll have to give that one a try. Thanks.
	Half the lies they tell about me aren't true. Yogi Berra

12-07-2003, 06:19 AM	#15
Jim1954 Registered User Join Date: Jun 2003 Location: Texas Posts: 149 Photos: 3	I might add that the leg on the bench looks like it would get a partial stretch of the quads too.
	Half the lies they tell about me aren't true. Yogi Berra

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode