Need a leg/glute routine!

[dianna]

HELP I need a leg/glute routine for Wednesday, I have been working out a 3 day split and there are just too many exercises to choose from.
I am liking the idea of doing squats and deadlifts, but I have never done these before and I don't even know how much weight to use! EEP!

I normally do a :
leg press 3 sets 12 reps @ 185 lbs,
curls 3x12 @ 60 lbs
extensions 3x12 @ 52 lbs

I'm missing my glutes though, my bum is too small.

Any suggestions wouldbe welcome.

[MDC]

dianna,
Try doing squats and straight leg deads with just the bar for now. Both will work your glutes effectively. For the straight leg deads, keep your back arched some and squeeze your glutes when doing the lift. You will feel them for several days guarranteed.

Don't increase the weight until you're comfortable with the form. If you want someone to help you with the form, get one of the trainers who are familiar with both exercises to assist you.

Correct form, and increasing the weight are the keys to make muscles grow.

Before switching to freeweights, I was doing full range leg press with the full stack at 395lbs for 2x15, curls with 195lbs x 2 sets of 10, and extensions with the full stack(335lbs) x 2 sets of 12-15. After doing the squats and slds, I still do leg curls and extensions, but can't lift nearly as many reps or as heavy.

Today's my leg/triceps day, and my daughter's 4th birthday! I'll have to leave work early to get the workout in.

[Richie]

squats & lunges are unbeatable for working the whole leg (and glutes) when done correctly. lying leg curls and some calf work should have them looking good in no time.Richie

[Richie]

oops i've invaded the womens section......sorry!! Richie

[dianna]

Okay, so I seem to not be able to lunge properly! I tried for a good 15 minutes and I just can't seem to do it!!!
Here's what I did today:
*5 mins bike warm up
*smith machine squat 3x12 25 lb plates - I like this one!!
*Deadlift 3x20 15 lb plates - I think I did this wrong
*Lunges with 10 lb dumbells - tried standingf and walking and I kept wobbling all over the place, couldn't get the knee not to go over the toe, or the back leg to support properly. Quite a mess here.
*extensions 3x10 50 lbs
*curls 3x12 60 lbs
superset 3x12:
*hip abductor 85 lbs
*hip adductor 95 lbs
10minutes abs

I feel so awkward and stupid. Even though I have been at this gym for a year now, I feel like this is my first week at school or something. I can't wait until I get my confidence back.

[MDC]

Let everyone know how you feel tomorrow

Are you doing regular deadlifts, or straight leg?

If there's a squat rack available, try freeweight squats as soon as you feel ready. The smith machine's bar doesn't usually weigh 45lbs, so you'll add less weight to the bar. I think freeweight squats will more evenly work your legs since with the smith machine it's easier for your stronger leg to do more work.

I've only tried lunges a few times, and they never felt right to me either.

[dianna]

Who knows what kind of deadlifts I was doing - the improper kind, I was all over the place on these too.
I certainly will post my leg recovery! I also post this stuff to my LiveJournal page:
http://www.livejournal.com/users/diannadinoble/
there are pictures if you scroll WAY down.

I am starting a log in the Journaling page in the Womens bodybuilding forums too.
I know it is escessive, but I couldn't find info I was looking for on how a woman can gracefully build muscle and gain bodyfat.

[MDC]

dianna,
I read your whole journal, and some of the comments even.

You need to increase the poundage on the exercises you are used to doing since you DO want to grow some muscles. If you can do 12 reps it's too light, so adjust the weight accordingly.

I've found an easy way to add some good calories to your day. Before working out, eat a handful or two of salted peanuts. The salt is important because it will allow your body to be less dehydrated and that will help you feel more energetic. Here's an article titled "why you need salt during exercise". The writer stresses how important salt is in keeping you from being dehydrated and feeling tired.

http://www.drmirkin.com/fitness/9105.html

[firstmark]

Actually doesen't salt tend to dehydrate the body. People can die from drinking too much salt water for this reason.

[MDC]

A handfull or two of salted peanuts is not a lot of salt. Gatorade, and other "sports" drinks contain a signifigant amount of salt for a reason, it's because your body can hold more water and help prevent dehydration and tiredness.

Here's another link to a Dr. Mirkin article on sports drinks. He has a lot of fitness articles, nearly all are medically referenced.

http://www.drmirkin.com/fitness/8341.html

[dianna]

This sounds great, but peanuts wreak havoc on my insides.
I certainly don't have a problem keeping hydrated, in fact, my doctor told me I may be drinking too much water!!!
I go through about 5-6 litres a day, and a few cups of tea.
(I have been called "hamster bladder" on many occasions)
The salt thing is interesting though, I certainly don't have much of that in my diet. I will try some variation on the peanut thing, salted apple pieces maybe?

[freaker]

There are many excercises to choose from when doing legs. I would suggest to do one heavier set after your warm-ups on each exercise. I saw your journal, and I'd suggest that if you focus on gaining mass, you will end up being healthier. The number one thing is that you will have to eat more. If you need any help with a bulking diet, PM me. Based on your pictures, I'd say you either have an extremely high metabolism or your activity level greatly exceeds your caloric intake. Here is an example leg routine as well.

Choose 3-6 exercises {Leg Ext., (Barbell/DB/Smith/Hack) Squat, Leg Press, Lunges, Machines}

Choose 1-4 exercises {(Lying/Sitting/Standing/DB) Leg Curl, (Barbell/DB/Smith) Stiff-leg Deadlift, Machines}

Choose 1-4 exercises {(Sitting/Standing/Sliding/Leg Press/Donkey/Rotary) Calf Extensions}

Just focus on doing one intense set of each exercise, you will be able to do a greater variety of exercises in less time. If you are not familiar with any of these exercises, I can explain them.

[dianna]

Awesome, that's a great guideline, thanks!
The bulking up thing, I do want to take gradually, it's a really scary thing for any woman to gain weight, especially me. SO I don't want to see any drastic changes.
I have added 200-500 calories a day to my diet, depending on my activity level. What sort of things do you recomend I should be consuming to bulk up? Don't forget - gradual gain!!