Some assistance please!

[nikster]

Hi there,

I've just joined the site and really keen to get some advise on my training etc so thought I'd post a little journal...

I'm female, 28yrs, 56kg

Currently my routine is:

Monday - 6am gym - arms; shoulders; back; chest (yes all in one session! I know its not right aye!)

Monday - 6pm - Spin Class

Tuesday - 6am gym - Abs & a bit of cardio

Tuesday - 6pm - Spin Class

Wednesday - 6am - Legs (squats; lunges; hack squats; leg extension; leg curl; calf raises)

Wednesday - pm - Netball

Thursday - 6am - mix of legs again and upper body

Thursday - pm - Netball

Friday - 6am - Stair climb (11kg dumbells walking up 10 flights of stairs at the gym about 6-8 times....good for legs...)

Saturday - 10km run

Sunday - rest (sometimes I run...but I know I should be resting right?)

I think there is too much going on here....I want to build up some more muscle in my lower body, pretty sweet with my upper bod but hey all gains are good!

Any advise will be well received!

Cheers

[tinytraps]

Heavy squats, deadlifts+More food-some cardio=bigger legs :grin:

[teamfatboy]

Wow... first impression are that, unless you're trying to shed serious amounts of bodyfat, that's an awful lot of cardio.

But it's hard to gauge what effect that might be having without knowing (honest) what your diet's like.

If you're looking to lay down more muscle on your legs, can you elaborate on how many sets and reps you do on leg day?

[nikster]

Ok, so an average day food wise:

Prior to training - banana

Breakfast - 2 Weetbix & yoghurt (about to add in protein powder here)

Snack - protein bar or can of tuna

Lunch - veges and meat

Snack - protein bar (or tuna) and yoghurt

Snack - same again

Dinner - veges and meat

Snack - some form of protein

By night time I must admit I am starving, I think I'm under eating on the carbs (or just under eating in general)....

Reps/Sets for legs:

Squats - 30kg 4-5 x 12 reps

Hack Squats - 20kg 4 x 12 reps

Lunges - 11kg db 15 reps

Leg extension - 70kg 5 x 12 reps

Leg curl - 60kg 5 x 12 reps

calf raise - 150kg 4 x 20 reps

I think my squats are too light and wimpy :oops:

[nikster]

Any advice on the impact of running on leg training? I want a bit more muscle in my legs so have adjusted my leg work out to:

7 x 50kg Squats (12 reps)

4 x 80kg Leg Press (15 reps)

After each set of leg press I go straight into 2 minute wall squats then take the lift down and walk up 10 flights of stairs (double step) carrying 12.5kg db's

Then back to the Leg Press - do this 4 rounds...really really hurts makes me want to :puke:

Then:

4 x 11kg db Lunges (15 reps)

5 x 160kg calf raise (15 reps)

7 x 70kg Leg Raise/extension (10 reps if I'm lucky by this stage!)

7 x 60kg Leg curl (hamstring curl) (12 reps)

Any comments on this and the impact of running (10kms twice a week) on legs would be great!