Leg development.

[Legacywr]

Confession: Although I weight train, I've always skipped leg day! Ha.

I want to devlop my leg muscles, I cycle quite a bit during the sunnier months, but, I fail to get any bigger, I'm ok for density.

I have a cable machine, which is ok for some exercises, but the trouble is, they are not great, as the resistance drops off, due to the ever changing angle.

I have heavy dumbbells, but, my back doesn't like squats.

I'm seriously considering buying some equipment for extensions, and, curls. Space wise, they need to be combined?

I'm thinking something like one of these 2...

https://www.powerhouse-fitness.co.uk/bodymax-cf330...

https://www.fitness-superstore.co.uk/body-solid-co...

Any kind of advice will be welcome

PS: I hate the gym, not that I could go ATM anyway.

[V8covin]

Dumbbell lunges would be a good start as you've already got the gear

[Stu-nph26]

How come your back doesn't like back squats? What's the reason you want bigger legs? What your diet like?

What about front squats, goblet squats, overhead squats there are alternatives. Rather than investing in those machines, you'd be better off with a bench, squat rack and a barbell with some free weights imo.

[wazztie16]

Do you cycle a lot of hills at a faster pace? I feel that benefitted me massively when i was younger and cycling all the time. I did somr leg exercises gym wise too, but I'm sure hills helped a lot.

Something to think about.

[Legacywr]

My diets ok, not perfect...

I have a compressed disc, so not a good idea to overload too much weight above it.

I shall certainly try some goblet squats though.

Balance does seem to be a problem for me?

[Legacywr]

wazztie16 said:

Do you cycle a lot of hills at a faster pace? I feel that benefitted me massively when i was younger and cycling all the time. I did somr leg exercises gym wise too, but I'm sure hills helped a lot.

Something to think about.

I do some hill work, my restriction seems to be my lungs, which are ok, but, maybe at capacity already?

[Animal]

Legacywr said:

My diets ok, not perfect...

I have a compressed disc, so not a good idea to overload too much weight above it.

I shall certainly try some goblet squats though.

Balance does seem to be a problem for me?

One of my hardest leg workouts (admittedly, I'm not training to get bigger - but if you've not trained legs regularly then you'll still see a benefit) is the following:
Goblet squat x 10 (20kg kettlebell)
Split jump x 10 per side
10 rounds.
Killer!

[didelydoo]

Bulgarian split squats- bodyweight and with your dumbbells. Tbh, this is a catch all movement, and you don’t really need much else. Just get stronger across all the rep ranges, Get enough calories, and enough protein, and your legs will grow...

Simplicity works best.

[ORD]

Legacywr said:

My diets ok, not perfect...

I have a compressed disc, so not a good idea to overload too much weight above it.

I shall certainly try some goblet squats though.

Balance does seem to be a problem for me?

Who doesnt have a compressed disc?

[Legacywr]

didelydoo said:

Bulgarian split squats- bodyweight and with your dumbbells. Tbh, this is a catch all movement, and you don’t really need much else. Just get stronger across all the rep ranges, Get enough calories, and enough protein, and your legs will grow...

Simplicity works best.

These Bulgarian split squats are effective. I need to hold onto something though.

[Funk]

didelydoo said:

Bulgarian split squats- bodyweight and with your dumbbells. Tbh, this is a catch all movement, and you don’t really need much else. Just get stronger across all the rep ranges, Get enough calories, and enough protein, and your legs will grow...

Simplicity works best.

These are evil and brilliant for building legs. I've got good strength in my legs but lack some knee stability and these are great for building that too.

[Legacywr]

hyphen said:

Legacywr said:

I cycle quite a bit during the sunnier months, but, I fail to get any bigger,

Uphills too? Eating enough protein?

Yes, not Yorkshire type hills though, as I’ve said, I’m certainly reaching the current capacity of my heart/lungs, not sure I can increase that?

I’m having about 100g of protein supplement per day, and, I’m about 85Kg?

As above, I’m doing upper body training too.

[markcoznottz]

ORD said:

Legacywr said:

My diets ok, not perfect...

I have a compressed disc, so not a good idea to overload too much weight above it.

I shall certainly try some goblet squats though.

Balance does seem to be a problem for me?

Who doesnt have a compressed disc?

Do you think this is widespread? People who lift or the general population?

[didelydoo]

markcoznottz said:

ORD said:

Legacywr said:

My diets ok, not perfect...

I have a compressed disc, so not a good idea to overload too much weight above it.

I shall certainly try some goblet squats though.

Balance does seem to be a problem for me?

Who doesnt have a compressed disc?

Do you think this is widespread? People who lift or the general population?

I probably don’t have an uncompressed disc by now

[Legacywr]

Must have made a grammatical error with ‘compressed disc’ but, I can’t see it

However, I did see this...

https://www.ebay.co.uk/itm/114226873657

[ORD]

markcoznottz said:

Do you think this is widespread? People who lift or the general population?

Anyone over about 40 has some disc abnormality. It’s not a big deal.

[Lord Flashheart]

Legacywr said:

didelydoo said:

Bulgarian split squats- bodyweight and with your dumbbells. Tbh, this is a catch all movement, and you don’t really need much else. Just get stronger across all the rep ranges, Get enough calories, and enough protein, and your legs will grow...

Simplicity works best.

These Bulgarian split squats are effective. I need to hold onto something though.

I just looked these up and would like to try them. My left leg is wasted from a smashed hip in a rta and I was told not to build muscle as it hinders a hip replacement op. But to be honest I've had enough of the weak leg and it affects my balance, which I think is responsible for regular bad lower back problems. The rta was in 2006 and the pain is bearable, so I want to regain a bit of strength before it's too late, I'm 53 and running out of time. What would the recommended reps/sets be for my age and an under nourished leg?

[Legacywr]

Lord Flashheart said:

I just looked these up and would like to try them. My left leg is wasted from a smashed hip in a rta and I was told not to build muscle as it hinders a hip replacement op. But to be honest I've had enough of the weak leg and it affects my balance, which I think is responsible for regular bad lower back problems. The rta was in 2006 and the pain is bearable, so I want to regain a bit of strength before it's too late, I'm 53 and running out of time. What would the recommended reps/sets be for my age and an under nourished leg?

I’m a bit older than you, but, I cycle quite a bit. These are quite demanding. I’d start with squats, and lunges if I were you.

[gareth h]

Legacywr said:

Lord Flashheart said:

I just looked these up and would like to try them. My left leg is wasted from a smashed hip in a rta and I was told not to build muscle as it hinders a hip replacement op. But to be honest I've had enough of the weak leg and it affects my balance, which I think is responsible for regular bad lower back problems. The rta was in 2006 and the pain is bearable, so I want to regain a bit of strength before it's too late, I'm 53 and running out of time. What would the recommended reps/sets be for my age and an under nourished leg?

I’m a bit older than you, but, I cycle quite a bit. These are quite demanding. I’d start with squats, and lunges if I were you.

And try some yoga for lower back, worked wonders for me, I’m pretty much pain free.

[Hoofy]

Legacywr said:

didelydoo said:

Bulgarian split squats- bodyweight and with your dumbbells. Tbh, this is a catch all movement, and you don’t really need much else. Just get stronger across all the rep ranges, Get enough calories, and enough protein, and your legs will grow...

Simplicity works best.

These Bulgarian split squats are effective. I need to hold onto something though.

Hold on to the dumbbells.

TBH if you do them carefully and start light, your balance will improve.

I was going to recommend Bulgarian squats and it's nice to see that our resident T-800 recommends them, too.