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Workout Thread IV (pg. 571)
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| SYSTEM-J |
| quote: | Originally posted by JEO
What's wrong with squats?
I personally think the major benefit of doing free weights is that you don't have to work with 16 different gadgets to work your legs (or any large group), one tiny muscle at a time.
Have you tried one-legged squats? They're fun. |
Without a squat rack or any machines it can be dangerous to lift the kind of weight needed to stimulate my legs. I also work a physical job at the moment, and I don't want a sore lower back from lifting big weights from the floor. |
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| Silky Johnson |
| Taking a couple weeks off really did wonders for my arms. They were looking a bit too beefy, but since the break and switching up my exercises a little, they're just how I want 'em. Yay! |
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| Domesticated |
| quote: | Originally posted by SYSTEM-J
Without a squat rack or any machines it can be dangerous to lift the kind of weight needed to stimulate my legs. I also work a physical job at the moment, and I don't want a sore lower back from lifting big weights from the floor. |
Why are you so keen to work on your legs? Is it an aesthetic thing, or something else?
With your previous stated running regime, your legs should be extremely strong anyway. I stopped running seriously in '05, and even years later I can do squats and leg presses that muscle heads at my gym are envious of. |
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| SYSTEM-J |
| I only started running in May, and although my legs did get much stronger in those six months, they're still not very strong. I've always been a very light person so my legs have never had to carry much weight. As a result they're naturally thin and naturally weak. I'd like them to look bigger, but I also want to keep (and add to) the strength they've gained this summer, for when I resume running next spring. |
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| Silky Johnson |
| I guess you don't ski or cycle huh? I have quite strong legs from years of doing both. |
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| Domesticated |
Okay, here's three exercises you can do at home. The first two are pretty easy. The third one, I've never been able to do.
1. Lift up one of your legs, so the toes point skyward and your legs now form a 90 degree angle. Squat down very, very slowly using your standing leg. Use your hands for balance as necessary. Switch legs and repeat. You could use a weight belt if it gets too easy. This exercise is as much for balance as anything.
2. Wall sit. Pretend there's a chair against the wall, and sit with your back straight against the wall and your calves/thighs at a 90 degree angle. Use the wall only for balance, the rest should be in your legs. Your back should be straight against the wall. Hold for as long as possible; it's a killer.
3. Sit on your knees, but with your bottom in the air, so essentially 'standing' upright from your knees. Either put your feet under a couch, or get someone to hold your ankles. Then, try and lower your face to the ground as slowly as possible. Every time I've tried this I've fallen right onto face, but if you can do it successfully, your thighs will have amazing strength.
Did you say you need to do all this with free weights? Most gyms have excellent leg machines. |
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| Domesticated |
| quote: | Originally posted by Miss Pie
I guess you don't ski or cycle huh? I have quite strong legs from years of doing both. |
How would someone who lives in Leeds ski regularly, you dolt? |
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| ziptnf |
Wall Sits are great. In swim practice, our coaches used to make us put our arms in streamline positions pointing straight up as we sat for up to 10 minutes. Utter torture.
Edit: I can't be arsed to search back there, but do you do Lunges, Jack? Those are great for your legs too. |
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| Silky Johnson |
| quote: | Originally posted by Domesticated
How would someone who lives in Leeds ski regularly, you dolt? |
I've never paid attention to his location. :o |
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| SYSTEM-J |
| quote: | Originally posted by Domesticated
Did you say you need to do all this with free weights? Most gyms have excellent leg machines. |
Yeah. I have my own gym setup in my basement.
Cheers for the exercises. They sound good for strength, but probably not for muscle growth.
| quote: | Originally posted by ziptnf
Edit: I can't be arsed to search back there, but do you do Lunges, Jack? Those are great for your legs too. |
Ah, good suggestion. |
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| Domesticated |
| quote: | Originally posted by SYSTEM-J
Yeah. I have my own gym setup in my basement.
Cheers for the exercises. They sound good for strength, but probably not for muscle growth. |
True. Do you have a weight belt? A very simple thing is to tie a weight to your ankles, sit on a chair and then repeatedly lift your legs up and down, going from parallel with the chair legs to parallel with the ground. Pretty crude, but it works. |
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| SYSTEM-J |
| quote: | Originally posted by Domesticated
True. Do you have a weight belt? A very simple thing is to tie a weight to your ankles, sit on a chair and then repeatedly lift your legs up and down, going from parallel with the chair legs to parallel with the ground. Pretty crude, but it works. |
They're cheap enough for me to invest in one, but I'm having trouble actually finding one online. "Weight belt" just turns up those back-support belts that power lifters use. |
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