Thread: For Legs

I have a few questions and need some help fella's

For the past few months I have been really busting my ass to work on my legs. With a lot of your help and crazy routines I have made some great gains. Current leg routine-

Squats, Leg press- both verticle and upside down, leg curls, hack squats and barbell lunges

But do any of you do the gyno machine excercise? I cant remember the excercise name but you sit and start with your legs wide open and close and repeat. This is to work the Vastus medialis muscle and is this really important to add?

Hamstrings- I have been doing this once a week with calves. Do I need to pick this up a bit?


thanks

Vap

LOL at Gyno Machine! You mean Adductors and Abductors. Yeah I do them when there is nobody in the gym to make fun of me lol. They are important. Builds your pelvic girdle. The first time I tried them I sat next to a hot girl that was doing them and she was using 130 so I thought, hey no problemo, and put it at 160. I think I pulled my groin! I played it off pretty good though.

lucky for me this is in a spot where nobody really looks. btw thanks for making my leg workout longer

as always, thanks for the help marine

For legs this morning.

3 sets of barbell lunges
3 sets of leg extensions.
5 sets of squats
calves

for my hamstrings. Nothing beats the stiff legged deadlift. Every once in a while I do good mornings. those really pull'em

thanks Alex

on leg day i typically do 5 sets of frt squats first. next i'll do either 3-5 sets of leg presses or hack squats. hams normally i hit with leg curls and romanian deadlift again 3-5 sets of each. if time permits i like to finish with several sets of leg extensions. this routine i do once per week. i work my calves with other muscle groups maybe twice per wk. the gyno machine is 1 i don't have yet in my home gym but jay cutler is seen using it on his dvd "ripped to shreds" and he swears by them.

I would not waste your time on these unless as you say a hot chick is beside you. I played hockey most of my life growing up and I have a very week groin. I can do no where near 130 on those machine. Most old women can beat me. I put those exercises in the same category as the rotator cuff moves that you see people do lying on the bench. Unless you have suffered an injury in the past I don't see a need.

Then again I started taking yoga and other stretch classes. I moved to NYC and my building has an awesome gym downstairs and they offer free weekly classes- 2 yoga, an abs/stretch class plus another class that is somethnig like pilates. I figure I need to work on my posture, flexibility and try to elongate my muscles. Hopefully will lead to muscle growth and at the very least some much needed flexibility.

I have never taken these kind of classes before but since they are free and in the building I figured why not. Not very manly I know but if it helps.

As another Hockey player, I have been blessed with big quads so all I need to do is hit the legs heavy once a week and they will always be proportionate to the rest of my physique.

Vap, try varying your foot placement, I have noticed that the guys with big quads have a big outer sweep and narrowing your foot placement on leg press is really good.