Help with Leg Routine

[TheBandit]

With my current leg routine, my results have come to a halt with my quads...so I'm looking to switch around my quad work. Here's what I currently do:

Smith Machine Squats- 4 sets
Leg Press- 3 sets
Leg Extension- 3 sets

What could I switch around? I'm limited in what I can add cuz the gym I work out at sux. So I have no access to do Hack Squats, and there's no power rack to do normal squats...so the smith will have to do...other than that any help?

 

[Welsh power house]

yeah, first...change gym, i love squats, they are the best leg builder, no doubt!!
other than that, try changing your reps, that always works for me.
Or maybe on the leg press and smith machine, try a different feet position, closer on the leg presses and wider on the squats?
The leg extensions wont give you anywhere near as much mass as the other two, just squeeze them at the top and slowly decend them.

 

[TheBandit]

The problem is, I'm 14 and the only gym I'm old enough to go to is the YMCA. It's terrible, but I have to deal with it until I'm 16 and then I'm signing up with Gold's

 

[MuSuLPhReAk]

Smith maching squats?? Man that sucks big time! I'd go out and buy the gym two metal stands so I can place on olympic bar on to squat like a normal person. The normal squat would be what would put the most muscle mass on legs. Petition or try and raise money for the gym. Good luck.

 

[Phemomena]

smith machines are good to start out on, but they place some wicked shearing forces on your knees under certain conditions... that can really cause some damage if you go real heavy... (mind you it does no where near the damage that regular squats can do if bad form is used...)... i'll try to dig up the diagrams and pics that gave me this info and post 'em up here...

that being said, smith machine squats are probably better than no squats, just pay attention to your knees.. and at 14 you probably shouldn't be trying to squat too heavy to begin with (but i've heard mixed things on that one...)

do you have dbs at the Y? you can do db squats and lunges...

 

[Phemomena]

dang... i've got a better memory than i though...

http://boards.elitefitness.com/forum/showthread.php?threadid=39078&highlight=smith+machine

this was actually a pretty good convo about non-traditional squats in general... just happened to occur on that chat place

 

[Phemomena]

Oh please no, not lunges. God help you...

No offense phenom, but those are a complete waste of time. Let the women that are "toning" up do that crap.

hey... heavy (walking) lunges will kick your ass... if you think they're a waste of time, you probably haven't done them... hehe

yeah, i put lunges in my routine... they're great for hitting the ab/adductors... that's a big portion of the leg that isn't hit properly excpet on those stupid machines... and i hate those prissy machines....