today is leg day

Discussion in 'Fitness & Nutrition' started by ND379, May 27, 2005.

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  1. ND379

    ND379 New Member

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    what's a good quad/ham/calv routine for a girl?

    i was thinking of some leg pushes, leg extensions, prone leg extensions, calf raises,....what else :hs:

    i tried searching but with words like leg, routine and excercises i got more hits than searching for porn :hs:
     
  2. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    ibsquats
     
  3. PorscheRacer

    PorscheRacer You see this? It means not welcome

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    Hamstring curls
    leg extensions
    squats
    calf raises
     
  4. shastaisforwinners

    shastaisforwinners OT Supporter

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    squat
    sldl
    some sort of calf raise

    quick and painful
     
  5. ND379

    ND379 New Member

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    i'm going to the gym alone tonight and i'm scared to do squats by myself :hs:
     
  6. ND379

    ND379 New Member

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    just those three excercises?
     
  7. shastaisforwinners

    shastaisforwinners OT Supporter

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    have you done them before?
     
  8. shastaisforwinners

    shastaisforwinners OT Supporter

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    you can do more if you like, but do those hard and heavy and you'll be fine. Twice a week, if possible.
     
  9. ND379

    ND379 New Member

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    nope. i was put on the machines by my pt :rolleyes: then got discouraged and stopped going to the gym. Now that I'm back I would like to do it right, but like I said I am going by myself tonight. :hs:
     
  10. ND379

    ND379 New Member

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    k, legs are my second fav..only to back. so i would like to do more...but like i said i'm rally just starting out with the freeweights and such so I'll take it easy at first to build a better base
     
  11. shastaisforwinners

    shastaisforwinners OT Supporter

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    do something like this then:

    leg press (narrow to normal stance) - 4x6-10
    sldl - have you done these before? - 4x6-8
    leg curl or extension (if you want) - 3x8-12
    calf raise - 3 or 4x6-10
     
  12. TXLBS

    TXLBS New Member

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    does your gym have those unadjustable barbells? the kind with set weight on them, not plates you add? i've seen women have success with those when trying squat alone. i think they tend to be a bit easier for women to balance as they arent quite as wide and come in less weight.

    and to answer your questions

    squat
    sldl
    leg press
    squat press
    calf sled
    standing calf raises
    leg extensions
    single leg floor pushes
    side leg raises

    you dont have to do all of them, but you can pick and choose -- just make sure you are hitting all of your legs
     
  13. ND379

    ND379 New Member

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    never done the sldl's. isnt there a website that shows proper form for excersices though?

    I wouldn't be to scared to do it if I had seen some pics or something first
     
  14. TXLBS

    TXLBS New Member

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  15. ND379

    ND379 New Member

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  16. ND379

    ND379 New Member

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    whats a good weight to start doing the sldls?
     
  17. TXLBS

    TXLBS New Member

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    If you notice on that link, it shows which muscles you are using when you do a lift. Thats a good way to make sure you are hitting all the target muscles you want.
     
  18. ND379

    ND379 New Member

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    yeah i saw that. at first i was thinking..what will this do for my legs..it looks like a lower back excercise. then i saw it said hamstrings. :big grin:
     
  19. TXLBS

    TXLBS New Member

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    Test it out, and don't be afraid to add weight. Start low, do like the bar and a like 10 or 20 per side. I'm a guy that had been training legs for a while when I started doing SLDL's and I want to say I started at 135.
     
  20. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    women should do the same exercises as men
     
  21. ND379

    ND379 New Member

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    the bar is 45 no?
     
  22. ND379

    ND379 New Member

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    ok
     
  23. TXLBS

    TXLBS New Member

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    Correct.
     
  24. shastaisforwinners

    shastaisforwinners OT Supporter

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    that guy's form sucks ass

    just do this:
    stand with a loaded barbell, shoulder width or slightly wider grip, arms straight, knees a little bent (not much), slightly arched back.

    1. bend at the waist by pushing your ass back. Keep your back arched , knees bent, arms straight, bar near your legs. When you push back to bend over, your knees are going to naturally going to bend a little more.

    2. Stop when you feel a good stretch in your hamstrings. This will normally put the bar around mid-shin level.

    3. Pause momentarily to reduce the stretch reflex.

    4. Come back up by driving forefully with your ass, not by using your lower back. Basically, you should be trying to "fuck the bar".

    5. repeat
     
  25. ND379

    ND379 New Member

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    ok...i will test it out tonight and see. my hamstrings aren't near as strong as i want them to be..i do have pretty good quads though.
    i hate going to the gym by myself and doing new stuff because i feel embarrased and anxious but everyone has to start somewhere i guess. :hs:
     
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