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#1
Old 02-24-2013, 03:22 PM
Roy Jones Jnr
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Default Quickest way to build leg muscles?

I want to build my leg muscles as i feel they are not strong enough to support all the running i do. What is the quickest and most effective way to build them?

I will only be doing leg excercises so no need for any upper body excercises. Do i still only do one session per week given i won't be doing any other weight lifting based activities apart from on my legs? Or should i do one day in the gym and one day off?

I've had shin splints for over a year and tried most things like physiotherapy, stretches etc and nothing has worked. My physio told me that he thought my leg muscles were strong enough and they weren't the cause of my shin splints but it's just a hunch i've had for a while and i thought i may aswell try building my leg muscles and see if that works given i've tried nearly every thing else.

So basically, quickest way to build my legs muscles and how many times i should train them per week?

Thanks.
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#2
Old 02-24-2013, 03:29 PM
loaded510
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you ever tried doing hindu squats?
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#3
Old 02-24-2013, 03:32 PM
Roy Jones Jnr
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Originally Posted by loaded510 View Post
you ever tried doing hindu squats?
No mate, i'd never heard of them till you mentioned them.
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Old 02-24-2013, 03:38 PM
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I would post a link but I don't have enough posts to do so. Just look up hindu squats on youtube and there should some videos.. you're basically just using your body weight to build up your leg muscles.
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#5
Old 02-24-2013, 03:45 PM
Roy Jones Jnr
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I would post a link but I don't have enough posts to do so. Just look up hindu squats on youtube and there should some videos.. you're basically just using your body weight to build up your leg muscles.
How are they different from normal squats?
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#6
Old 02-24-2013, 03:53 PM
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Also i have been doing a shin muscle building exercise every day for the past 3 - 4 weeks now, 3 sets of 1 minute each, and i have to say i haven't noticed even a minor difference so far.

Could it be because i'm doing them every day? And not giving them any time to rest and recover?

This is the exercise i've been doing. He writes in it to do them every day so thats why i do them every day.

http://gizmodo.com/5902699/banish-sh...gical-exercise
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Old 02-24-2013, 04:12 PM
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Squats, deadlifts, leg presses, lunges.

Hit them twice a week and your legs will probably blow up if you have ever done them before. Look up proper form and make sure you are doing everything right and safe.

Why no upper body work though?
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Old 02-24-2013, 04:31 PM
Roy Jones Jnr
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Quote:
Originally Posted by Danny Gunz View Post
Squats, deadlifts, leg presses, lunges.

Hit them twice a week and your legs will probably blow up if you have ever done them before. Look up proper form and make sure you are doing everything right and safe.

Why no upper body work though?
Thanks.

Ideally i would do it all including upper body as well but for now the main thing i'm focusing on is to get rid of these b@stard shin splints so i just want to go all out on the leg exercises for a while and see if that does anything and then worry about the rest. That's why i want to know the quickest way to build them.

Would you say twice a week max? Would more than that be overdoing them?
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#9
Old 02-24-2013, 04:34 PM
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Squats and deadlifts and going heavy is the way to go. You can train long or hard but not long and hard and leg muscles are your biggest muscle group and take the most out of you. If you go heavy after a warm up and do a killer workout there is no way you can train the legs more than once a week,if you can do 2 you are not working out hard enough. Make sure you are well rested before the workout so you can hit it with everything you have and mean business and be agressive.
Hit the cycle machine to warm up and do stretching then do a warm up set on leg extensions then 3 sets heavy 6 -8 reps then leg press 3 sets 6-8 reps heavy with slow negitives. This guy has very good technique to study.

http://www.youtube.com/watch?v=qJGl3rtLF18

Then hit squats preferably with a partner to spot. Warm up set then 3 sets of 6 -8 reps heavy or 20 straight squats without stacking the heaviest weight you can do 20 with.

Squat technique

http://www.youtube.com/watch?v=vPBgdk9uxzg

and

http://www.youtube.com/watch?v=WDa34zWwMgA

Then hamstring curls in first video warm up set then heavy 3 sets 6- 8 reps with slow negitives.
Then calf raises,work them to exhausion 3 sets.

On alternating weeks you slip in deadlifts instead of squats.Again heavy with over under grip.

http://www.youtube.com/watch?v=26eFf5roDFw

After a hard core heavy leg workout you have nothing left and are done and may experience shaking. As soon as you finish take your whey protein and make sure you have plenty of protein in your food and rest and you will grow.

Last edited by Prince Mongo; 02-24-2013 at 04:36 PM.
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#10
Old 02-24-2013, 04:56 PM
Roy Jones Jnr
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Quote:
Originally Posted by Prince Mongo View Post
Squats and deadlifts and going heavy is the way to go. You can train long or hard but not long and hard and leg muscles are your biggest muscle group and take the most out of you. If you go heavy after a warm up and do a killer workout there is no way you can train the legs more than once a week,if you can do 2 you are not working out hard enough. Make sure you are well rested before the workout so you can hit it with everything you have and mean business and be agressive.
Hit the cycle machine to warm up and do stretching then do a warm up set on leg extensions then 3 sets heavy 6 -8 reps then leg press 3 sets 6-8 reps heavy with slow negitives. This guy has very good technique to study.

http://www.youtube.com/watch?v=qJGl3rtLF18

Then hit squats preferably with a partner to spot. Warm up set then 3 sets of 6 -8 reps heavy or 20 straight squats without stacking the heaviest weight you can do 20 with.

Squat technique

http://www.youtube.com/watch?v=vPBgdk9uxzg

and

http://www.youtube.com/watch?v=WDa34zWwMgA

Then hamstring curls in first video warm up set then heavy 3 sets 6- 8 reps with slow negitives.
Then calf raises,work them to exhausion 3 sets.

On alternating weeks you slip in deadlifts instead of squats.Again heavy with over under grip.

http://www.youtube.com/watch?v=26eFf5roDFw

After a hard core heavy leg workout you have nothing left and are done and may experience shaking. As soon as you finish take your whey protein and make sure you have plenty of protein in your food and rest and you will grow.
Thank you very much.

I'd love to be able to tell you that i plan on hitting it as hard as i can and do a killer workout and believe me i'd love to be able to do that but in all honesty im a total noob when it comes to weight lifting and it will probably take me a bit of time before i can get into it properly, which is why i wanted to know if i could do them more than once a week.

Also i'm not looking to make my legs go huge, it's more just wanting to make them stronger. Tbh i didn't want to use any supplements, would i still make them decently stronger without whey protein?

Thanks again for a very helpful post mate.
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