Glutes/Legs

[tyel]

I've been working out for about a year now and have seen some good progress but I seem to be hitting a plateau, especially with glutes, hamstrings and quads.

I am doing include squats, leg press, seated curl, and sldl's. My calves seem to grow no matter what I do, so I don't work them separately. But I would like to increase my thighs to match.

Lunges have exacerbated knee problems for me in the past, so I have stayed away from them; lying and standing hamstring curls have given me lower back problems.

My questions are:

1) I read recently that thighs respond best to lighter weights with more reps. Is this true? I have been working mostly in the 3 set, 6-8 rep range, with heavy (for me) weight. Would I see more growth if I lowered the weight and increased the reps?

2) Are there other exercises I could do for glutes/legs that don't stress the lower back or knees?

Thanks.

[laura817]

Originally Posted by tyel

1) I read recently that thighs respond best to lighter weights with more reps. Is this true? I have been working mostly in the 3 set, 6-8 rep range, with heavy (for me) weight. Would I see more growth if I lowered the weight and increased the reps?

2) Are there other exercises I could do for glutes/legs that don't stress the lower back or knees?

tyel,

1)If you are hitting a plateau, then any small change such as increasing the reps and maybe lowering the weight can possibly restimulate muscle growth. I would definitely try it.

2)That's a difficult one. Because most of the leg exercises will stress the knees or back in some form or other. Maybe work on hackslide and leg extension, but just lower the weight.

[tyel]

Thanks.

What's a hackslide?

[laura817]

After something thinking, both of the exercises that I mentioned will stress the knees.

Have you consider buying a knee support and belt? It really does wonders.

Hackslide aka hack squat

[tyel]

Thanks. I will give it a try.

The knee/back thing is weird. Squats, leg presses and leg extensions are all fine, but lunges bother me (knees). And nothing bothers my back except hamstring curls (seated ones are ok), which hit my sciatic nerve.

So I think I'll give this a try and see how it goes.

Thanks for your input.

[Lady C]

I won't do lunges either. I find it stresses the knees too much.

I like straight-leg deadlifts for the hams. Start off with just a bar or light dumbbells. It also will help strengthen the lower back. Just don't go too heavy until your body is ready.