leg workout

**spider_man** · 02-11-2008, 03:27 PM

i would like some help on my leg working. i have a smith cage system and about 600 lbs of weight.
i have a hard time getting any size on my legs . my upper body gets worked fine but my leggs are skinny.
what can i do to build some size with minimal access to machines. i'm too poor to be able to work out at a gym. so any help will be appreciated.

**ironmike7000** · 02-11-2008, 03:38 PM

Squats.

**intensityfreak** · 02-11-2008, 04:01 PM

squats regular, one leg at a time. 7/7/7

**spider_man** · 02-11-2008, 04:57 PM

how many times a week ? how much weight should i use ? max, min or in between. deep or hack squats? i would really like to get my legs proportionate to the rest of me. i do legs on teus. and fri. squats , leg extentions and curls.

**barondumonde** · 02-11-2008, 05:34 PM

Originally Posted by spider_man

how many times a week ? how much weight should i use ? max, min or in between. deep or hack squats? i would really like to get my legs proportionate to the rest of me. i do legs on teus. and fri. squats , leg extentions and curls.

Squats @ whatever weight gives you 8-12 Reps, 4-7 sets, depending on how much energy you have that day. Make sure you go down all the way to your thighs being parallel with the ground...or go down as low as you can while maintaining proper form. Remember to maintain proper form. SIT BACK into your squat. You WILL get injured if you don't pay attention to proper form.

Don't make the mistake many guys make and then have to suffer with injured
knees for the next 40 years of your life.

When you're ready, you can bring up the weight on the squats to what gives you 4-7 reps, and then do drop sets and really pump up those glutes and quads.

Also, do some Deadlifts to work on your hamstrings. If you can, some lunges would be a great addition to your workout. Start off doing 15 reps on each leg, alternating (Lunge forward onto right leg, kick back to upright position, then lunge onto left leg, kick back up, lunge onto right leg, etc.). Lunges will work all the balancing muscles that you don't really work on when you're doing squats.

Good luck on those legs.