need help with lower body workouts

**matt50** · 08-30-2006, 10:25 PM

i need a good excercise routine for my tuesday/thursday at the gym....

mondays-shoulders back abs
tuesdays- legs and biceps
wednesdays- chest abs
thursday- legs and triceps
friday- chest abs

i've always had a tough time putting weight and size on my legs ....i need a good workout routine for my legs when i do them...what i'm doing obviously isn't working- squats 12x 8x 6x 4x, leg extension 8x 6x 4x, hamstring curls 8x 6x 4x, calf raises 15x 10x 8x 6x, leg press 8x 6x 4x and last set of each are being done to the max weight i can do...any help or recommendations would be greatly appreciated...i'm looking to add strength and weight to my lower body. thank you in advance

**Johny-too-small** · 08-30-2006, 10:37 PM

You may be overtraining them. I would give your legs only one full hit a week.

Also, you are training too many days in a row without rest. The most I would do is 3 days "on" then rest a day. Your legs are HUGE muscle groups and they need dire rest to heal. You only have one CNS too and it needs rest as well.

If I were you, change things up like working out EOD for six weeks. Trust me, its enough.

**godkilla** · 08-31-2006, 04:07 AM

i train quads and hams separately and calves twice a week. so quads and calves tuesday and hams and calves thursday.

***perfectbeast2001*** · 08-31-2006, 04:14 AM

I would not train quads twice a week but I do train quads seperate from calves and hams.If your training is intense this should be fine for putting size on. Squat till you cant walk, then crawl to the leg press, then crawl to leg extensions, clean up your puke then do some sissy squats. Get the idea! My legs hurt for days every week. If they stop hurting ill swap my excercises or reps sets around till they hurt again.

**matt50** · 08-31-2006, 06:10 AM

should i also be doing dead lifts too???

**matt50** · 08-31-2006, 09:57 AM

o yea btw.... i''m 22 years old, i weigh 165, my upper body is cut but my lower body is very skinny for running which i cut out a lot of cardio since i'm looking to put on weight...i've lifted on and off for 4 years but never heavy lifting, all toning, and i've been back in the gym for 2 months after taking 1 year off

**THE_DOME** · 08-31-2006, 07:37 PM

Originally Posted by perfectbeast2001

I would not train quads twice a week but I do train quads seperate from calves and hams.If your training is intense this should be fine for putting size on. Squat till you cant walk, then crawl to the leg press, then crawl to leg extensions, clean up your puke then do some sissy squats. Get the idea! My legs hurt for days every week. If they stop hurting ill swap my excercises or reps sets around till they hurt again.

yea squat till you almost puke or on second thought just puke

**TADOLFI** · 08-31-2006, 08:27 PM

Originally Posted by Johny-too-small

You may be overtraining them. I would give your legs only one full hit a week.

Agreed

Originally Posted by perfectbeast2001

Squat till you cant walk

Yep!

Originally Posted by THE_DOME

yea squat till you almost puke or on second thought just puke

Ain't no lie.

Just try to work once a week and see how it feels.
Deads are good if you want to put them in there, but I would suggest some lunges.

**matt50** · 09-03-2006, 07:52 AM

ok how does this sound....
mon- shoulders, biceps
tues- legs, abs
wed- chest, triceps
thurs-back, abs
fri- cardio (sprinting, bike)
sat-off
sun-off

any feedback would be well appreciated since most you seem to think one day lifting on my legs would be fine, but would like to throw a cardio day in unless you think i should avoid cardio for now.

**SuperLift** · 09-06-2006, 10:25 PM

Whenever I do an intense leg workout afterwards I always feel like im walking funny. At my gym all the weights are on the second floor. I literally have to grab the railing when I walk down the stairs so I dont fall down.

Other times i just take the elevator.

haha jk.