Thread: Help with Leg Routine
08-18-2004, 10:10 AM #1Junior Member
- Join Date
- Nov 2003
Help with Leg Routine
Sorry about the trick question but I need some help. Ok So I am leaving for school soon and I need to get together some kind of leg routine. The reason I need help is beacuse I am spoiled with fancy gyms... At my school I wont have any machines and I cant do squats for about 3 months because of an acl tear that I had reapaired so I need to stick with excersise that allow me to keep perfect form so their is very little stress on the knee for now. Its a basic gym dumbles barbels and they do have a reverse leg curl machine. I know of plenty of hamstring excersise, but quad excersise seem to be very limited. All i can think of is lunges and varations of lunges..... Please help me I need to build this leg up. Ive been making great progress at the gym but now im affraid it might stop tdo to poor traing equipment..
08-18-2004, 11:02 AM #2
Does your school have a smith machine? Theres only one way it can go, up and down, so your perfect form is right there.
08-18-2004, 11:20 AM #3
The cleans man everybody forgets the cleans
but they do so much for legs.
08-18-2004, 11:38 AM #4
squat for 20reps really works for me.
08-18-2004, 01:40 PM #5Junior Member
- Join Date
- Nov 2003
Ok so you dont understand. This place is gehtto ok..... No smith machine or anything good like that. And squats wont work yet because of my surgery...
08-18-2004, 03:55 PM #6Originally Posted by sdk215
if you were in perfect condition this is what you should do=
Stiff leg deads
should get the job done.
08-18-2004, 04:07 PM #7
well bro, instead of letting a poorly stocked gym stop you, just get creative. in addition to floor lunges, consider step ups (onto a bench holding dumbells) and wall sits. decide now you won't give up and keep to it ... 3 months will pass in no time flat and then you're back to squats
08-31-2004, 08:22 PM #8
Lunges are primarily a ham/abductor excersice. This gym doesnt even have a leg extension machine?
Its hard to work quads with a acl tear.. well, nearly impossible. It is impossible if you want growth. Have you tryed sissy squats?
08-31-2004, 08:37 PM #9
I don't know how long ago your ACL tear was, but it sounds like it's not fully healed which, in that case, WAIT! If it has healed, but just not strong or a little inflamed, try to work the quad without putting so much stress on the tendon (your new ligament). Think about how your physical therapist trained it. One legged isometric contractions done at different points in the range of motion will put a demand on the quad while keeping the leg stable. This can be done in a squat, wall squat, swiss squat or lunge. You may feel like you look funny (which you will) doing isometrics, but try it and you'll see.
09-01-2004, 02:36 AM #10Originally Posted by Soldier of Misfortune
More people f*** up their knees with a smith machine than with only other activity with the exception of pro football. Free weights force you to balance the weight, the smith let's you rip the s*** out of your knees by cheating and using TERRIBLE form.
09-02-2004, 12:21 PM #11
Hack squats are great for the quads too. Otherwise you can always try step ups, just do them at a level that you are comfortable with.
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