Paleo Diet and Paleolithic Diet Questions & Answers

Question

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I have (for the most part) excluded legs from my lifting rotation; mainly I focus on glamour muscles (I know, noob mistake). I can think of several exercises, but I was wondering if anyone had an efficient "routine".

I don't want to overwork 1 muscle, while underworking another and I'm hoping for a routine that lasts about 30-45 minutes with minimal rest.

flag	asked Sep 15 2010 at 21:06 Bkluffy 552●5●10

Stephen-Aegis · Accepted Answer · 2010-09-15 21:20:39Z UTC

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While I agree, compound lifts like squats and deadlifts are best, I would do them in HIIT fashion... Heavy weight short rest small # of reps/sets

Won't take 30min for just legs.

I do squats, deads, dips, pullups, bench, curls in under 20 minutes.

Go do 10min of sprints after that

I might do that once a week and Play the rest of the time... Ultimate, Volleyball, Tennis etc

answered Sep 15 2010 at 21:20

Stephen-Aegis
24k●2●33●106

	Do you do multiple sets? I usually try and do at least 3 supersets of 3 exercises with 3 sets per excercise. Does that make sense? Usually I work muscle groups in sections, so what I was thinking was like supersets of quad/hamstring, glutes, calves. I know squats will work all of that, so do you just recommend doing sets of squats until I can't do it anymore? – Bkluffy Sep 15 2010 at 21:35
	I do 2-3 sets to failure, really depends on my energy that day 3-8 reps, when I get to 8 reps, I move the weight up and that drops me back down to 3 – Stephen-Aegis Sep 16 2010 at 0:21
	Squats and deadlifts it is. Gotta wait for my back to heal up first, though. Strained it about a month ago and it still hurts. – Bkluffy Sep 16 2010 at 15:21

Jonathan · Answer 2 · 2010-09-15 21:50:13Z UTC

Squats are a fantastic exercise, but almost everyone does them wrong, and doing squats wrong can seriously mess you up.

If you haven't already, it's worthwhile getting instructions from somebody who really knows the proper form (such as an Olympic-style lifter). Mark Rippetoe has excellent written instructions in his book Starting Strength and also has a DVD demonstrating form for several compound exercises. Of course, I have both the book and the DVD, and still managed to screw up my elbow with years of improper wrist positioning...

Naphtali · Answer 3 · 2010-09-15 21:14:17Z UTC

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Squats. As many as possible for 30-45 mins;-) Also dead lifts.

answered Sep 15 2010 at 21:14

Naphtali
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Actually may not be a bad idea. What I had in mind is more like what i was telling Stephen down below, but just because my other workouts are that way, guess my legs don't have to be. Thank you :) – Bkluffy Sep 15 2010 at 21:36

Casey · Answer 4 · 2010-09-15 21:48:02Z UTC

You can do body weight squats. Deep. And if those get too easy, try single leg squats (called 'pistols'). If those are too hard, sling a exer-band around a pullup bar and use that to help you get back up.

And deadlifts. But watch your form - keep your back straight.

Leg Weight Routine…

4 Answers