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  1. #1
    Registered User polcsek10's Avatar
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    I only do leg extensions for quads and leg curls for hams. Is it enough?

    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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  2. #2
    Registered User air2fakie's Avatar
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    Originally Posted by polcsek10 View Post
    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.
    So what answer other than "yes" are you looking for?
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  3. #3
    Registered User polcsek10's Avatar
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    Originally Posted by air2fakie View Post
    So what answer other than "yes" are you looking for?
    Yes or no.
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    Registered User air2fakie's Avatar
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    Originally Posted by polcsek10 View Post
    Yes or no.
    Yes, you can get average/"toned"/visible legs this way.
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    Registered User polcsek10's Avatar
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    Originally Posted by air2fakie View Post
    Yes, you can get average/"toned"/visible legs this way.
    Thank you!
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by air2fakie View Post
    Yes, you can get average/"toned"/visible legs this way.
    This.

    Not ideal but this.
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    Unregistered User MyEgoProblem's Avatar
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    So no adductors, calfs, or ass then?

    Then the answer is... Your legs will look small regardless doing just this.
    FMH crew - Couch.
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    Registered User polcsek10's Avatar
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    Originally Posted by MyEgoProblem View Post
    So no adductors, calfs, or ass then?

    Then the answer is... Your legs will look small regardless doing just this.
    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 01:21 PM.
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  9. #9
    Han shot first! TolerantLactose's Avatar
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    No one whose primary movements for legs are isolations look intimidating.
    Am I therefore become your enemy, because I tell you the truth?
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  10. #10
    Registered User air2fakie's Avatar
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    Originally Posted by polcsek10 View Post
    I'm not talking about huge bodybuilder muscles, just average/toned/visible results.
    Originally Posted by polcsek10 View Post
    just want to workout to get size on the important muscles like arms, shoulders and legs to look intimidating.
    Average vs. intimidating are 2 very different goals so you're moving the goalpost now.
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  11. #11
    Registered User jaxqen's Avatar
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    Originally Posted by polcsek10 View Post
    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.


    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.


    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.
    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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    I used to lift with that spotters wifes ex husband.

    Furnished rental houses in Coffeyville Kansas. Bills paid, weekly rates, full kitchens, washer/dryer, cable/wifi. For refinery contractors.
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    Registered User air2fakie's Avatar
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    Originally Posted by paulinkansas View Post
    I used to lift with that spotters wifes ex husband.

    You use the term "spotter" pretty loosely.
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    Originally Posted by air2fakie View Post
    You use the term "spotter" pretty loosely.
    Arnold looks like his brain stem is clearly on the razor's edge of a guillotine and the "spotter" would happily see him beheaded.

    A little ironic that Franco died being stabbed by a stingray.
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    Originally Posted by polcsek10 View Post
    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.
    Strong adductors and glutes go a long way to preventing all sorts of injuries and lower back pain.
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    on probation weiss1967's Avatar
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    Originally Posted by MyEgoProblem View Post
    So no adductors, calfs, or ass then?

    Then the answer is... Your legs will look small regardless doing just this.
    In one of gyms I used to go to, they took away adductor and abductor machines. When I asked WTF(?!!) I been told "because nobody use them". Same area in that gym ended up with 4 leg press machines instead.
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    Registered User air2fakie's Avatar
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    Originally Posted by weiss1967 View Post
    In one of gyms I used to go to, they took away adductor and abductor machines. When I asked WTF(?!!) I been told "because nobody use them". Same area in that gym ended up with 4 leg press machines instead.
    Were there not many girls in that gym? The abductor machine has always been one of the more popular machines with girls in gyms I've been to, although they often get pretty creative with their use of it.
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    Han shot first! TolerantLactose's Avatar
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    The adductor/abductor machine at my gym is set up so the user faces the corner of the room. It's for the best that way.
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    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by polcsek10 View Post
    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.
    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.
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    Registered User polcsek10's Avatar
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    Originally Posted by jaxqen View Post
    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?
    Thank you, finally a legit reply and not an egoist "shut up and squat you lazy baby" respond! I do them everyday in the evening after every workout, maybe rest them in the weekends.
    And these very same people call me lazy, haha, if only they knew....
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    Originally Posted by polcsek10 View Post
    Thank you, finally a legit reply and not an egoist "shut up and squat you lazy baby" respond! I do them everyday in the evening after every workout, maybe rest them in the weekends.
    And these very same people call me lazy, haha, if only they knew....
    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 05:51 AM.
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    Han shot first! TolerantLactose's Avatar
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    Originally Posted by polcsek10 View Post
    I do them everyday in the evening after every workout, maybe rest them in the weekends.
    In other words, you have no idea what you're doing.
    Am I therefore become your enemy, because I tell you the truth?
    Galatians 4:16

    You are not required to set yourself on fire to keep others warm.
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    Registered User paulinkansas's Avatar
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    Originally Posted by EliKoehn View Post
    A little ironic that Franco died being stabbed by a stingray.
    It's even more ironic that I drive a Stingray.
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    Registered User air2fakie's Avatar
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    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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    Registered User paulinkansas's Avatar
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    Originally Posted by air2fakie View Post
    No need to now claim you squat every night.
    I squat every morning, about 20 minutes after drinking a cup of coffee.
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    Unregistered User MyEgoProblem's Avatar
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    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 12:56 PM.
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    Originally Posted by paulinkansas View Post
    I squat every morning, about 20 minutes after drinking a cup of coffee.
    Squat in the morning, bench at lunch, deadlift before bed.
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    Registered User Reznovan's Avatar
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    Probably should squat to just for overall knee health.
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    Okay okaay, im sorry.... You guys are right. I decided to give box squats a try. 5 sets with high reps, then 5 sets of leg extensions and 5 sets of hamm curls.
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    Registered User GeneralSerpant's Avatar
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    Originally Posted by Reznovan View Post
    Probably should squat to just for overall knee health.
    I mean, specifically? I would think there are better things for knee health, and better reasons to squat.

    Originally Posted by polcsek10 View Post
    Okay okaay, im sorry.... You guys are right. I decided to give box squats a try. 5 sets with high reps, then 5 sets of leg extensions and 5 sets of hamm curls.
    I don't think it's necessary to straight up reformat what you're used to. If your workouts were going okay, then just start to add squats on top of everything.
    Looks good when flexing Crew
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