Building my legs

longhalloween

Hi, I'm looking for advice on how best to build my abs and legs.

Im 5' 10, about 12 stone and im relatively good shape, tho I've been one of those guys who just does the upper body/ arm exercises often neglecting other parts of body.

So, im looking for a 5 or 6 exercises I could do every second or third day to really blast my legs.
I got a lend of the P90x legs and back DVD, but it seems they're more interested in cardio and weight loss than muscle gain.

Remmy

Squats and deadlifts would be your best bet op:).I dont theres a need to look for loads of different exercises if you concentrate on those to and their variations.Im still only a newb but nothing makes my quads more sore than front squats and and nothing makes my hammies and glutes more sore than straight leg deads.

If you have any more specific questions just ask there are loads of more knowledgeable posters here than me.Just dont fall into the trap that I did of picking all the obscure exercises under the sun and forgetting about adding weight to the bar.;)


To sum up look up proper form on squats and deads and add weight to bar.

squod

Ask someone to show you how to squat. Lot's of people are in such a rush they forget technique.
http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html

Frogdog

+1 to the above.

The squat and deadlift are what you need. If you really need any more, maybe lunges, but the squat and deadlift are more than enough for your legs and also work your abs at the same time.

chadmustang

Squats and Deads... all you'll need!

Parsley

squat the absolute **** out of it. and deadlift.

Sangre

Squat and deadlift them to peices. Throw in some good mornings and straight leg deadlifts and you're good to go. Hit these heavy enough and with enough intensity and you will shiver at the thought of more leg exercises.

Don't forget to stretch, foam roll and keep hip/legs loose.

Doctor_Socks

Add in some hip mobility exercises aswell before you dive straight into squats and dead-lifts!! These will really help you down the road.

Also, if possible try to get a trainer to look over your form when squatting and deadlifting. As brilliant as these exercises are for developing your overall strength, not just your legs, they can also make an absolute sh**e of your legs and back if done incorrectly.

dave80

Workout 1:

Deadlifts 3 sets of 5
Front Squats 3 x 5-8
Lunges 3 x 8-10

Workout 2:

Squats 3 x 5
SL Deadlifts 3 x 5-8
Rear Leg elevated Split Squats 3 x 8-10

Simples!!

Lantus

Theres loads of good exercises for the legs.

1/ squats, with DB or BB
2/ Leg raises
3/ Leg Press
4/ Hack squats
5/ Lunges
6/ Dead lifts
7/ Standing calf raise
8/ Seated calf raise
9/ Lying leg curl

theres 9 for every major leg area. Yes by all means do squats, they are great but also remember your hams and CALFS! (the least worked area typically.) I would do say 3 quads, 2 hams and at least one calf if you have just 6 to work with. 3 to 4 sets of each at 10-12 reps each and every 3 to 4 days should be good enough.

There are a barrel load of core exercises and variations on all of them. crunches, leg raises, pulse ups, saxon side bends, hanging leg raises......

longhalloween

Thanks a million lads, I didnt think id get such a great response.

Ill start these tomorrow and get back to you with the results!

Inspector Coptoor

How many times a week do you think you;ll train your legs?

If you were hitting them twice a week, I;d recommend something like this:

Day 1:
Main Lift - Squat. Work sets 5 sets of 5 reps
Single Leg Work - Elevated Split Squats - 3 sets of 10 reps
Direct Hamtring work - Romanian Deadlift - 3 sets of 8 reps

Day 2
Main Lift - Deadlift. Work sets - 5 sets of 3 reps
Single Leg Work - Step ups - 3 sets of 10 reps
Direct Hamtring work - Glute ham raise - 3 sets of 8 reps

This isnt to say that this is all you should do on either day, its just something to try for legs.

you could try it for 4 weeks and see how you get on.
then you could change the single leg and hamstring work to different exercises and keep the main lifts but increase weight as appropriate.