Techniques to prevent leg injury

[jg42058p]

Hi,

I do running for cardio regularly, usually 4-5x a week. Typically for about 40-45 minutes.

I have never really gotten into lifting with my legs - i.e. squats, leg press, etc. I've done some light weight exercises just to tone them (e.g. hip abduction/adduction), and light weight leg curls.

I decided I want to do leg lifts to get by body real strong and pump up my natural testosterone/GH levels.
But I want to do it carefully so I don't do any serious damage to my knees, legs, ankles, etc.

Do you guys have any advice on how to prevent leg damage?

I am thinking of doing dead lifts, leg press, squats, leg curls and calf presses on my legs day.
How many sets total should I be doing of my legs?

I also plan to do biceps and forearms that day.

[l2elapse]

Hi,

I do running for cardio regularly, usually 4-5x a week. Typically for about 40-45 minutes.

I have never really gotten into lifting with my legs - i.e. squats, leg press, etc. I've done some light weight exercises just to tone them (e.g. hip abduction/adduction), and light weight leg curls.

I decided I want to do leg lifts to get by body real strong and pump up my natural testosterone/GH levels.
But I want to do it carefully so I don't do any serious damage to my knees, legs, ankles, etc.

Do you guys have any advice on how to prevent leg damage?

I am thinking of doing dead lifts, leg press, squats, leg curls and calf presses on my legs day.
How many sets total should I be doing of my legs?

I also plan to do biceps and forearms that day.

it all comes down to form and lifting with the proper weight isolating the targeted muscles and not straining other muscles

[JohnnyB11]

When having minimal leg growth I would personally say when doing squats, leg press or incline leg press to not go below the 90 degree mark and maybe even slight above it to get used to pushing heavier weight. Although you aren't going down to the 90 degree mark, you will still build muscle and it will also have less strain on the knees and when you get used to more weight you can go down a little lower with the form. You wouldn't want to put a plate on and do 135 for the first time ever and put your ass to floor without ever being used to it IMO.

[l2elapse]

When having minimal leg growth I would personally say when doing squats, leg press or incline leg press to not go below the 90 degree mark and maybe even slight above it to get used to pushing heavier weight. Although you aren't going down to the 90 degree mark, you will still build muscle and it will also have less strain on the knees and when you get used to more weight you can go down a little lower with the form. You wouldn't want to put a plate on and do 135 for the first time ever and put your ass to floor without ever being used to it IMO.

i disagree with the 90 degrees and agree he needs to get used to the weight..that being said going with a lighter weight and 90 degrees or lower actually strengthens knee...if you cant get 90 degrees or lower then you arent flexible enough and we can go from there

[jg42058p]

I see.

I have done some leg lifts here and there in the past, and my legs are pretty strong naturally because of all my running.
I'm about 205lbs, 6ft tall, 15% bf, and 26years old.

By 135 degree you mean doing squats where you go so low that your butt touches the floor (or almost touches)?

Do you know of any good links on proper form, etc?

[l2elapse]

I see.

I have done some leg lifts here and there in the past, and my legs are pretty strong naturally because of all my running.
I'm about 205lbs, 6ft tall, 15% bf, and 26years old.

By 135 degree you mean doing squats where you go so low that your butt touches the floor (or almost touches)?

Do you know of any good links on proper form, etc?

I think he meant 135 lbs since a 'plate' on each side+bar would =135. Yes 90 degrees is when your thighs are parallel to the floor. You can search most anywhere online for form but I like http://abcbodybuilding.com/slideshow.html because its simple and fast

[JohnnyB11]

Yeah haha, by 135 I meant the weight of a plate on each side. Although 135 isn't alot once you get things going, for someone who isn't used to doing leg workouts... If you went down 90 degrees it could cause stress on the knees. Although you're 205 man and run frequently... I highly doubt 135 would be an issue. Just start light with a 25 on each side (95 lbs) and go up from there if you feel it is too easy. When I started I didn't go down completely to 90 degrees ( I got close ) and then when I started getting stronger I increased the weight and improved the form (going to 90 degrees)