Hi there.
Just started lifting 6 months ago, but i only started caring about my legs like 2 months ago. I have a home bench, barbell, dumbbels, its pretty much a home budget setup. My bench is set up with a leg extension and leg curl accessory.
I dont aim to be a pro bodybuilder nor a powerlifter, just want to get in shape, add size to muscles and get that satisfíing feeling after every workout.
On leg day, I do 10 sets of 15-20 leg extensions for quads ( of course the rep gets lower as I get closer to the final sets). For the hams, I do the leg curl with 5 sets of 8-12. Always training close to failure. 1 minute rest between sets.
For calves I'm doing standing and seated calf raises 5 sets of 20-30 for both standed and seated.
My question is: can I build quads and hammstrings using only these 2 workouts? I'm not talking about huge bodybuilder muscles, just average/toned/visible results.
I just simply vormit from squats and I don't have access to a leg press machine, so it leaves me with these 2 options only.
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09-17-2022, 09:39 AM #1
I only do leg extensions for quads and leg curls for hams. Is it enough?
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09-17-2022, 09:42 AM #2
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09-17-2022, 09:45 AM #3
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09-17-2022, 09:49 AM #4
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09-17-2022, 09:50 AM #5
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09-17-2022, 10:21 AM #6
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09-17-2022, 12:03 PM #7
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09-17-2022, 12:16 PM #8
I already wrote that I do calf raises, standing and seated, 5 sets of 20-30, 1 minute rest for both.
I dont care about abductors and ass. Why would I care about my ass? Am I girl or what? I dont care about getting every single muscle hit, I dont want to be a bodybuilder, just getting in shape. Quads and hams and calves are the only leg muscles I care about, because they gonna make my legs look bigger. Quad is the biggest muscle on the legs. I ain't want to compete, just want to workout to get size on the important muscles like arms, shoulders and legs to look intimidating. That's how it works in my country.Last edited by polcsek10; 09-17-2022 at 12:21 PM.
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09-17-2022, 12:26 PM #9
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09-17-2022, 12:37 PM #10
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09-17-2022, 12:52 PM #11
Average? Yes
Toned? Yes
Visible results? Yes
I assume you do them once a week. Since both these exercises are isolation, I would do them often, several days a week, not only once a week. You can also alternate these exercises with exercises for your upper body.
chest press - rest - leg extension - rest - chest press - rest - leg extension
back row - rest - leg flexion - rest - back row - rest - leg flexion
For most people it's only farting. If it's vomiting, I don't know... have you tried lighter weight or dumbbell goblet squat? Or romanian/stiff deadlifts?I like to learn from the mistakes of the people who take my advice.
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09-17-2022, 02:08 PM #12
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09-17-2022, 02:30 PM #13
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09-17-2022, 02:52 PM #14
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09-17-2022, 04:03 PM #15
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09-17-2022, 04:09 PM #16
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09-17-2022, 04:16 PM #17
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09-17-2022, 05:06 PM #18
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09-17-2022, 05:12 PM #19
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61356
Then the answer is still no. That's not what 'in shape' is.
And I don't know if you're a girl? Apparently not by this reaction. But Remember no girl ever said 'damn i want a man with no ass...' 😂
Facts- you wont look intimidating without a huge back that casts a shadow. will just look small with those metrics.
But this is your goal.
And You have very obviousky made your mind up anyways and really only want validation to half ass your leg training (pun intended)
Do your curls and extentions and call it a day, its all i do for legs and im super lazy these days.FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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09-17-2022, 11:58 PM #20
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09-18-2022, 04:45 AM #21
The legs need a lot of work.
If you're not working towards raising your squat 150 lbs then you should be giving them a a slew of movement patterns to become proficient in.
Leg extensions and leg curls are fine, but you're not likely to satisfy either condition I'm talking about when you use just those two exercises for a lower body regimen.
I wouldn't ditch them or anything, but just consider adding more stuff to get good at.Last edited by GeneralSerpant; 09-18-2022 at 04:51 AM.
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09-18-2022, 06:29 AM #22
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09-18-2022, 06:50 AM #23
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09-18-2022, 06:51 AM #24
OP why do you feel the need to lie to defend yourself, when what you originally wrote is still there - that you don't squat & only want average legs.
If you're lazy, won't squat because it makes you vomit, only will do leg extensions & curls, that's fine. If people give you better advice, that's fine too.
No need to now claim you squat every night. Do what you want to do, it's your body & workout.
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09-18-2022, 07:08 AM #25
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09-18-2022, 11:49 AM #26
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61356
Confirmed, only wanted validation.
Good luck with your fitness goals.
Ps. Yup, Still lazy. Attitude will get you no where. Don't be fragile because you don't like the replies of people with decades of experience that don't say what you want to hear. Not intimidating
Pps. Im now lazy but still squat and dead way over 500. With 30"~ quads in my 40s
Serious response to troll thread.
Add a goblet squat
Add a hip hinge
Add a lunge
Do curls & extention
Win
Last edited by MyEgoProblem; 09-18-2022 at 11:56 AM.
FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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09-19-2022, 06:52 AM #27
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09-21-2022, 02:06 PM #28
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09-22-2022, 12:26 AM #29
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09-22-2022, 07:09 AM #30
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