|
2007/01/28, 10:08 AM
I chose the leg and butt special regimen on a 5 day a week schedule and my week plan shows only 1 leg day, is this normal? I thought it would be 2 or even 3 times a week. I have been working my legs twice a week for 9 months.
--------------
Never eat more than you can lift. -- Miss Piggy
|
|
|
|
2007/01/28, 10:37 AM
You might want to try the bust your butt workout - a favorite here for realy blasting your legs - it is in the FAQs forum and also in the Women's forum, I will look up the link and paste it here for you.
You don't want to work your legs too often - they need a lot of recovery time and if you are doing cardio , it will be even harder for them to fully recover. If one day a week doesn't feel like enough you aren't using enough weight :)
--------------
Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another.
Richard Bach
|
|
2007/01/28, 10:39 AM
Hey - here is the BUST YOUR BUTT workout from M&F Hers,
try it once a week for 6 - 8 weeks and you will see a definite improvement!
BUST YOUR BUTT WORKOUT
1) warm-up thoroughly, break a sweat on some cardio equipment and stretch!
2) Use weight for the first exercise in each superset and just bodyweight for the second exercise. For the squat and deadlift use weight that you can lift for 10 reps, but no more than 12, in good form. For the walking lunge and step-up use a weight heavy enough to feel fatigued after 12 - 15 reps a side, in good form.
3) Use only bodyweight for the plie squat, jump squat, reverse lunge, and hip extension. Aim for 20 reps, but stop if your form starts to waver.
4) Keep the pace steady - don't rest longer than it takes to set up the next exercise.
So - you do these supersets, three sets each alternating before going on to the next superset.
Squats superset with plie squats
Walking Lunges superset with jump squats (your quads will fell like they are going to explode, just hang in there)
Step-ups superset with reverse lunges (you can make those plyo lunges if you feel like more of a challenge)
Romanian (stiff-legged) dead lifts superset with hip extension on swiss ball (or lying on your back on a swiss ball glutes rasies, which are less stressful on your low back).
Eat clean, do this work out once a week instead of your compound leg day and follow it for at least six weeks. You will see results!
|
|
2007/01/28, 10:55 AM
Thanks a lot asimmer, I will do it. I have reservation about deadlifts though, I don't usually do them as I have a chronic sore lower back, I usually do power squats, walking lunges, leg extensions and curls, leg press, standing kickbacks with weighted cable, and calfs, all this divided between 2 leg days a week although squats and calfs are part of both.
--------------
Never eat more than you can lift. -- Miss Piggy
|
|
2007/01/28, 05:16 PM
Have someone evaluate your form as to why you have chronic low back pain. Proper exercise can be the best cure for low back pain.
Until your back is better I would keep the moves low impact - don't plyo the lunges, and watch it on the jump squats.
--------------
Within each of us lies the power of our consent to health and sickness, to riches and poverty, to freedom and to slavery. It is we who control these, and not another.
Richard Bach
|
