Need a tough "at the gym" routine for lower body

[Lynn M.]

Hi all:

I've always gone to the gym a 1-3x/week to workout in addition to working out at home w/ Cathe tapes. Mostly it was because of my schedule ( I work at home when I don't travel for my job and I have a child.)

Usually when I go the gym I only do upper body workouts.(Mostly because Cathe has such a wide selection of leg workouts, I didn't prioritize them for gym visits.)

Well my son just started afternoon kindergarten! So... that means my afternoons just freed up a bit and I've decided to try to get to the gym 5x/week over the next month. That means I get to do a leg workout at the gym!

I'm wondering if anybody could share with me what they like to do for their lower body when at a gym.. What exercises/machines, reps, sets etc.

I'm looking for a heavy weight, really hardcore leg routine. I consider myself a pretty experienced/advanced exerciser. Also, I am a "pear", but have managed to get my legs slimmed down decently through running, the arc trainer, and kickboxing.

I've always lifted really heavy for upper body but am curious to see what will happen if I do the same for lower at least for awhile anyways.

Thanks in advance, Lynn M.

PS.. As far as equipment, my gym has everything, its pretty state of the art.

 

[Boybert]

RE: Need a tough

Hey Lynn! I go to the gym a lot these days, especially with my little guy starting nursery school in the mornings. I love that the gym has equipment that really lets you get super heavy, which I can't quite do at home (don't have room for that type of equip anyhow).

I love using the Smith machine to go super heavy on many body parts. I've starting using it for squats (elevated or not), static lunges, sit n' stands are incredible with that - just use a weight bench as your seat. I also use the hack squat machine for squats, try one legged, too. Weighted calf raises are great. For legs at the gym, it's about using these machines so I don't have to hoist that kind of weight over my head. Well, doubt I could anyhow When doing super heavy, I usually aim for 3 sets of 6-10, maybe 2/3 different exercises, depending upon how time crunched I am.

I also like doing slow motion lunges with a barbell. I like the fixed weight barbells they have.

Today I just came off of doing a heavy pyramid. So the reps go 12-10-8-10-12 and the weight goes up and then comes back down, respectively. I did a full body routine with the Nautilus equip and it kicked butt. Heavy pyramids are fantastic.

This is a good start I think. Let me know what else I can tell you!


Debbie


Brain cells come & brain cells go, but fat cells live forever.

 

[Lynn M.]

RE: Need a tough

Hey Debbie-

Thanks for the tips.. I've not done anything w/ the Smith machine yet, am thinking this might be perfect for me.. Like you, I don't feel really comfortable trying to lift super heavy barbells over my head. I've used the sitting leg press machine already at the gym, but it just doesn't seem like it it incorporates as many muscles as a standing squat would.

I do have a couple more questions for you:

On your calf raises, do you use the standing machine or the sitting one?

Also, does your gym have the sitting abductor/adductor machines? If so, have you used them and what did you think?

Lastly, do you like the results you get from lifting super heavy for lower body?


PS.. Isn't it nice to have a little bit of "freedom" now that your son is in nursery school?

Thanks again, Lynn M.

 

[Boybert]

RE: Need a tough

Hey Lynn!

First off, yeah, it is great having some "freedom" so both of us can have some fun WHOOT.

On calf raises I generally do the seated b/c the standing can hurt my shoulders w/ very heavy weight. I go anywhere from 45lbs + on that.

We do have the seated abuctor/adductor but I think they are kind of a waste of time. You'll get much better results just doing standard variations of squats, plies, lunges, etc.

I have gotten fantastic results from lifting heavy. People think you will get huge, but quite the contrary. It has helped slim my legs and really give great definition. I think you will enjoy "playing" with the smith machine I use it also for numerous upper body exercises - shoulder presses, chest press, one arm rows, and it goes on.

Let me know if I can tell you anything else!


Debbie


Brain cells come & brain cells go, but fat cells live forever.

 

[Lynn M.]

RE: Need a tough

Hey Debbie-

Thanks for the reply and very helpful input.

I'm glad to hear that you like the results of lifting super heavy for legs... I've always believed in it for upper body, but am looking forward to this big switch up for lower body to see what happens.

Thanks again, Lynn M.

 

[Boybert]

RE: Need a tough

My pleasure, Lynn! Let me know how it goes for you


Debbie


Brain cells come & brain cells go, but fat cells live forever.

 

[LauraMax]

RE: Need a tough

Hey Lynn--I do a very similar routine as Debbie. I use the smith machine for heavy squats & lunges--I prefer it to the squat rack b/c it forces you to keep your form so is safer. I also use the leg press machine, leg extensions & leg curls. For leg curls I always do one leg at a time.

I prefer seated calve raises--if your standing calve raise machine has the pads that sit on your shoulders there's a little spinal compression involved there, which isn't a good thing. Seated are safer & help you focus more on the muscle.

 

[Lynn M.]

RE: Need a tough

Hi Laura-

Thanks for the reply! Based on info from you and Debbie, I'm already getting my little plan of action together for "big" leg day at the gym this Wednesday!

Do you usually do 3 sets of 8-10 reps of each exercise or do you do a different plan? Also do you that for your calf work too?

Thanks in advance, Lynn

 

[LauraMax]

RE: Need a tough

3 sets, 8-10 reps for everything but calves. Typically it's 3 sets, about 15 reps, but by the third set I'm aiming for "failure" 'cause I usually can't make it to 15 at that point. Also, I superset them w/leg presses b/c the 2 machines are right next to each other & I'm always looking for ways to save time.