NEED LEG WORKOUT HELP! FrEE 10 POINTS!!!!?!
Question: Alright. I already do leg press and leg curl, I got the circumfrence of my thight to 2ft. I want to go the next level of toning and finish off getting the muscle to show around my knee cap, does anyone have any suggestions to get the rest of my thighs? I'm 6'2", 180, and 15 if that is nessary at all. No I'm not over wieght I'm in good shape.
I'm going to start squats again on tuesday for my calfs and shoulders.
Answers: Alright. I already do leg press and leg curl, I got the circumfrence of my thight to 2ft. I want to go the next level of toning and finish off getting the muscle to show around my knee cap, does anyone have any suggestions to get the rest of my thighs? I'm 6'2", 180, and 15 if that is nessary at all. No I'm not over wieght I'm in good shape.
I'm going to start squats again on tuesday for my calfs and shoulders.
You are on the right track, good job. Here are some extra exercises for that last bit of size and definition:
Lunges: can be done w/ or w/o a medicine ball over your head. 4 sets of 30 yards.
Leg extensions: A machine for this will be good. (motion should be like kicking a ball to another player).
Sprints: 40 yard dashes and lots of them, focus on good form outta the gate and into the stride.
Deadlifts: to balance the front quads with some hamstring muscle to make it more effective. You can have all the inwards pull you want and not be good without a quick extension of the leg.
Hip flexors and abductors: even tho it may seem it only a girl exercise it will help the outsides and insides of your legs. (it is the one where you sqeeze your legs together or push them apart while sitting).
Any weightlifting is done with the 8/6/4 method. Set of 8, Set of 6, Set of 4. Do that twice and then a faliure set (add 10 lbs and rep as many as possible).
hmm........not sure.
i am like the other guy
Good start keep it up
um not sure but DANG those r some big muscels! u can probably go online and find out
wall sits
Lol, squats are the most helpful.
But you've got that down.
Since you already know all the drill of bodybuilding.
So, there some other extra i found it quite good such as Wallsit, Thai sidekick to give the leg extra strength and flexiblity. and also not to forget uphill cycling.
add:
for a decent muay thai program, there will be 3 minutes X 5 for wallsit.
Do you do the hip abduction, adduction machines? The one where you sit and press your knees against the pad and then press out and then turn the pads and open your legs and press in. This works the inner and outer thighs.
Whats up man, leg presses and leg curls are a good start. I would incorporate deadlifts, squats, and lunges into your exercise regime. There is so much more information I could tell you so just check out this link it would be easier
http://www.bodybuilding.com/fun/weik62.h...
If you need any of this explained drop me an email.
Here's a good one.
Squats 3 x 8
Stiff-leg deadlift 3 x 8
Legpress/Hack Squat machine 5 x 5
Superset in calves some where to save time. Alternate sitting and standing calf raises every week to target the different muscle heads in your calves. Make sure you hold at the bottom and top of the calf raise for 4 seconds.
If you train intensely you won't need more exercises but if your legs are still wanting more, add in barbell lunges after leg press.
Don't do wallsits, they are useless.
squats are bad for you if you are not doing half squats. Full squats destroy your knees. I know I didnt answer your question i just want to keep you from getting crippled.
You should probably throw in some leg extensions. you should do the extensions sometimes with your toes facing in and your toes facing outward and straigt up
Also when you do leg press change the width of your feet from regular, wide , and narrow
To get big calves you should probably be doing about 3 sets of 20 to 30, after all the calves are so use to carrying body weight all day they need to be trained more than the other muscles
I can't remember what they are called, maybe roman squats? But you stand on a bench with dumbbells in hand (whatever challenges you). then hang one leg off of the bench, and do a squat till your hanging foot just touches the floor. Do 3-4 then switch legs. I saw a guy do this with 40 lb weights and 8 reps, and he was probably the most fit human being I've ever met.
your missing leg extensions.. those are very important. start of very light and get a 2 second squeeze at the end of your reps. do sets of 10-12 reps. you can also do lunches with easy weight.... and try doing 15-20 minutes of stair masters after every workout. that should do it...! good luck
Well this worked tremendously for me but you have to be dedicated...
It doesn't seem to me like you are a dancer, but if you try it could work for you :)
I would reccomend doing pierouettes.
It really excersizes the thighs.
Splits help too, in trying to get down to the floor.
Kicks in the air, trying to get them to reach your head is also very useful.
I take ballet and these are usually mandatory excersizes that
help us every day.
I used to weigh 167lbs.
Now im only 140lbs. after 7 months.
But we do these twice a week, and im sure if you do it every day, it would work better.
I hope this helped you, and if you see that it isn't working after 2 and a half weeks or something of that sort, then you can feel free to stop unless you like being flexible haha.
Anyways, I tried my best.