Weights @ SAC

[TinyBlueStar311]

I'm a former athlete whom is completely uneducated as far as weights and machines go @ the SAC. I am really interested in working on my legs, and I was wondering if anyone else does, too? Maybe you could show me the ropes sometime, or you could suggest some good exercise ideas?

[Dave]

Depending on what you wanted to do with your legs... If your looking for power... Do heavier weights doing squats, leg extensions, leg curls, calf raises and so on...

If you just want to get your legs tight, and your arse hard enough to bounce a quarter off of, do lighter weights. A good start is the stair master... burns the hell out of your legs but keep doing it for a while and it will work.

So doing lunges, squats, leg curls and extensions, calf raises, incorporate those with stair climbing and running and you should be golden

ANd in order to walk the next day without your legs killing you do a cool down of a few laps around the track... and stretch every moment you got that first day! it'll pay off the next day

[CMUsuperman]

i would suggest squats, leg press, hack squats, lunges, deadlifts,and straight-leg deadlifts. Also, some hamstring curls and leg extensions, but those are kind of secondary lifts. Lots of people try to "shape" their legs by using the stairclimbers upstairs, but i am highly skeptical of their usefulness. How often do you see fat people come in, use that for a while, weigh themselves, and leave? quite often. most the people that are using those that are in shape are that way because of the other things that they do, not those climbers. For fat loss on the legs nothing beats running, its hard, but thats why it works. Biking can be effective too, but just running is #1.
Back on topic though, most of those lifts i mentioned are better done downstairs with freeweights, but some of the machines upstairs can be useful as well. Specifically, the leg extension and ham curls machines are as good or better than those downstairs. When doing squats, lunges, deadlift, and straight-leg deadlift, don't forget to wear a belt. Also, it occurs to me that you might not really know what these exercises are, as i am assuming a certain level of lifting knowledge. if you don't know, i can explain further.

[TinyBlueStar311]

Originally posted by CMUsuperman:
Also, it occurs to me that you might not really know what these exercises are, as i am assuming a certain level of lifting knowledge. if you don't know, i can explain further.

Wow...do you ever know your stuff! I guess it will help if I am a bit more specific, too. I am trying to run at least 2-3 times a week because I know that is the "best" way to slim down my legs, but are there any good things to do that isolate the upper part of my legs? I just want some more definition once the running starts taking effect. And yeah, I am a little lost as to what those exercises are - I'm a bit behind on anything to do with the legs - our old basketball coach never seemed to stress anything but working out our arms....

[Meeeegan]

Originally posted by CMUsuperman:
Lots of people try to "shape" their legs by using the stairclimbers upstairs, but i am highly skeptical of their usefulness.

I just wanted to point out that at least half the people you see on the stairmaster are putting their whole weight on their arms/hand rails. They're much more effective if you actually let your legs do the work.

[Dave]

Heres my 2 cents
I think for a beginner telling them to use a weightbelt isn't a good idea, actually for 80% of the people out there its not doing the job its intended for and gives a false sense of security.

Just my thoughts... All of Supermans recomendations are good! But its true about stairmaster but nothing is better for your legs than the stairmaster ESPICALLY if you have knee troubles. Unlike running the stairmaster is non impact which means it doesn't put added pounding stress on your knees which for alot of people is needed. Just keep your hands off the rails and it will help your legs... Also to do it right make sure your leg goes all the way down before stepping up... Will burn more but work better!

[martino]

I agree on the belt...using a belt can actually get in the way of development. It can also get in the way of learning proper form. People can argue both ways though - the most obvious one is preventing injury. I do squats, deadlefts, and SLDL without one. But they can help in giving you a boost if you need it.

[Tim]

As a Marine, its hard to get good leg exercises in without weights around. But another marine showed me this exercise, he called them monkey ****ers.
Stand up straight, and bend your knees down so that your butt touches your heels. Go down until your palms touch the ground. Than go back up, remaining leaning forward if you like.
I do about 25 per set, 4 sets at a time. You usually hear your knees click for a while, but after a week it stops and your legs actually feel stronger.
Let me know if theres any problems