Help me build my gluteus/legs

[Carlitos714]

Okay fellas I started working out again. In the past I have always been an upper body guy. This time around I want my legs and gluteus to be priority. I have been doing squats, lunges, calf and some quad work outs. I'm pretty much stuck there.

What other exercises are recommended?

 

[Koing]

Front Squats
Back Squats
Deadlifts

That will cover everything. Do them to the biggest ROM as you can.

Koing

 

[KoolDrew]

In addition to what Koing mentioned, deadlift variations such as Romanian Deadlifts are great as well. I wouldn't use them in place of deadlifts, but as an assistance movement during workouts where you don't deadlift. Since heavy back squatting and heavy deadlifting don't usually work well within the same workout with a decent amount of volume (with the exception of beginners) you could do Squat + RDL one workout and Deadlift + Front Squats the next.

You also specifically mentioned glutes. Most people tend to have a problem activating their glutes. If this were the case, I would concentrate on opening up the hips (tight hip flexors is usually the culprit) and working on glute activation stuff before your workouts. Also, while deadlifts and full squats will definitely hit them, I've found barbell hip thrusts to work really well if done correctly (full ROM, not using your lumbar spine, etc.).

Also, what does your entire routine look like now? I'd suggest hitting legs a minimum of twice a week. If you're just getting back into it something like Starting Strength wouldn't be a bad idea. You'd be squatting 3x a week, and deadlifting as well. Get your strength up in those and once you stop progressing switch to more of a split routine with a bit more exercises, rep ranges, volume, etc. If you're just getting back into it, getting stronger on both the squat and deadlift will help you far more than anything else though.

 

[highland145]

My knees are a bit blown. Looks like the noassatall disease might be here to stay.

 

[Koing]

In addition to what Koing mentioned, deadlift variations such as Romanian Deadlifts are great as well. I wouldn't use them in place of deadlifts, but as an assistance movement during workouts where you don't deadlift. Since heavy back squatting and heavy deadlifting don't usually work well within the same workout with a decent amount of volume (with the exception of beginners) you could do Squat + RDL one workout and Deadlift + Front Squats the next.

You also specifically mentioned glutes. Most people tend to have a problem activating their glutes. If this were the case, I would concentrate on opening up the hips (tight hip flexors is usually the culprit) and working on glute activation stuff before your workouts. Also, while deadlifts and full squats will definitely hit them, I've found barbell hip thrusts to work really well if done correctly (full ROM, not using your lumbar spine, etc.).

Also, what does your entire routine look like now? I'd suggest hitting legs a minimum of twice a week. If you're just getting back into it something like Starting Strength wouldn't be a bad idea. You'd be squatting 3x a week, and deadlifting as well. Get your strength up in those and once you stop progressing switch to more of a split routine with a bit more exercises, rep ranges, volume, etc. If you're just getting back into it, getting stronger on both the squat and deadlift will help you far more than anything else though.

It's fine to do back squats and deadlifts heavy in the same session imo...unless you start doing 200kg for reps and then DL a lot for reps I wouldn't see why you couldn't do both imo...you condition yourself to do it.

But yes I'd definitely go with doing them 2x a week and that would cover it all as long as your doing your squats nice and deep and not half assed.

I would also add in some glute ham raisers or stiff legged deadlifts, but BE CAREFUL WHEN LOADING THE WEIGHT ON THIS EXERCISE. You HAVE TO BE CAREFUL. Do not let your ego smash your back up!

Koing

 

[SociallyChallenged]

Front Squats
Back Squats
Deadlifts

That will cover everything. Do them to the biggest ROM as you can.

Koing

Yep, do them heavy. Make sure to watch a TON of form videos so you know how to actually do these movements correctly before you go to the gym. I'm not trying to be a jerk, but judging by your "cycle creatine" comment in another thread, it seems your general fitness knowledge may be lacking a bit. Make sure to spend a significant amount of time really learning the form and honing it in so you don't injure yourself.

 

[katank]

Another thing: more is not necessarily better. Even if you just do a single exercise, you can get a lot of mileage out as long as you are consistent.

If you just do 3x5 low-bar back squat on a linear progression adding 5-10# each time 3 times a week, you'll definitely not be "lacking leg development" after a year or two.

 

[Koing]

Another thing: more is not necessarily better. Even if you just do a single exercise, you can get a lot of mileage out as long as you are consistent.

If you just do 3x5 low-bar back squat on a linear progression adding 5-10# each time 3 times a week, you'll definitely not be "lacking leg development" after a year or two.

Very correct. Change the rep scheme every 6-8 weeks, cycle

12reps x 3sets
6x6
8x 4
3x6
put in a few 20 reppers also. Hit everything.

Koing

 

[KoolDrew]

It's fine to do back squats and deadlifts heavy in the same session imo...unless you start doing 200kg for reps and then DL a lot for reps I wouldn't see why you couldn't do both imo...you condition yourself to do it.

But yes I'd definitely go with doing them 2x a week and that would cover it all as long as your doing your squats nice and deep and not half assed.

I would also add in some glute ham raisers or stiff legged deadlifts, but BE CAREFUL WHEN LOADING THE WEIGHT ON THIS EXERCISE. You HAVE TO BE CAREFUL. Do not let your ego smash your back up!

Koing

I'm definitely not touching back squats after heavy deadlifts, low back just couldn't take it. Maybe the other way around, but then heavy back squats would end up effecting the performance of deadlifts. A lot of it is definitely going to depend on the person, volume, intensity, type of squat, etc though, but thats been my experience with my own training.

 

[Koing]

I'm definitely not touching back squats after heavy deadlifts, low back just couldn't take it. Maybe the other way around, but then heavy back squats would end up effecting the performance of deadlifts. A lot of it is definitely going to depend on the person, volume, intensity, type of squat, etc though, but thats been my experience with my own training.

I'd do back squats first then Deadlifts...not the other way around, but it's down to conditioning of the individual. The back shouldn't be that fatigued in back squats if you keep yourself upright. If you lean forwards yes the back gets smashed to pieces and it would be a lot harder to DL afterwards.

Either way do them 2x a week. Just do the DL before an upperbody session. It will prime the body better then if you just went straight to upperbody session imo anyway.

Koing

 

[katank]

You can DL heavy after heavy squats. Other way around definitely doesn't work.

The SS type protocol of throwing presses or some exercise in between will give you plenty of time to recover. Effect can be minimal (think 10-20# less than if you were fresh)

This will also be a natural check on keeping your squats from turning into GMish nightmares as DLs will suffer horribly if you do so.

 

[OILFIELDTRASH]

Very correct. Change the rep scheme every 6-8 weeks, cycle

12reps x 3sets
6x6
8x 4
3x6
put in a few 20 reppers also. Hit everything.

Koing

I'm kinda in a rut strength wise. I dropped my weight like you and others suggested down to 275lbs 3x5 but I'm having trouble going up with the weight and keeping form good. Should I change up the weight and reps? I'm looking for strength thats it. I luckily have all the ripped huge leg muscles I want now I need the strength.

 

[KoolDrew]

I'd do back squats first then Deadlifts...not the other way around, but it's down to conditioning of the individual. The back shouldn't be that fatigued in back squats if you keep yourself upright. If you lean forwards yes the back gets smashed to pieces and it would be a lot harder to DL afterwards.

Either way do them 2x a week. Just do the DL before an upperbody session. It will prime the body better then if you just went straight to upperbody session imo anyway.

Koing

I've always done more of a low-bar powerlifting squat, with a bit more forward lean.

I'm kinda in a rut strength wise. I dropped my weight like you and others suggested down to 275lbs 3x5 but I'm having trouble going up with the weight and keeping form good. Should I change up the weight and reps? I'm looking for strength thats it. I luckily have all the ripped huge leg muscles I want now I need the strength.

What does your routing look like? What about diet? Are you in a surplus, or at least maintenance? Is this the only lift you're having trouble with? You mentioned maintaining good form... what's the problem when you go heavy? Fixing form issues is usually the first thing to fix to move more weight.

 

[MJinZ]

You can DL heavy after heavy squats. Other way around definitely doesn't work.

The SS type protocol of throwing presses or some exercise in between will give you plenty of time to recover. Effect can be minimal (think 10-20# less than if you were fresh)

This will also be a natural check on keeping your squats from turning into GMish nightmares as DLs will suffer horribly if you do so.

That's because DLs don't do much for your legs.

I have huge legs naturally and it is really super easy. Do 1 exercise with heavy quad focus, and then 1 exercise with butt and hamstring focus, and then calves. Day is done.

 

[KoolDrew]

That's because DLs don't do much for your legs.

For some reason I get the feeling you've never deadlifted...

 

[MJinZ]

For some reason I get the feeling you've never deadlifted...

I deadlift and my lower back gets sore the next day and my legs are ready for more.

I think if you're super short, then you can get a large ROM on your legs. Are you super short?

 

[SociallyChallenged]

I deadlift and my lower back gets sore the next day and my legs are ready for more.

I think if you're super short, then you can get a large ROM on your legs. Are you super short?

Correction: You've never done deadlifts RIGHT if your legs don't get sore. You're probably doing more of a SLDL variation than a conventional deadlift if only your back gets sore. Even with SLDL, you should maintain a lot of tension in your hamstrings, which should make you sore. And it's actually the opposite: if you have long legs and a short torso, you get a large ROM, especially utilizing your legs. Short individuals actually have a lesser ROM.

 

[purbeast0]

I deadlift and my lower back gets sore the next day and my legs are ready for more.

I think if you're super short, then you can get a large ROM on your legs. Are you super short?

then you are doing deadlifts wrong.

 

[brikis98]

That's because DLs don't do much for your legs.

That is because your technique is horrendous.

The primary movers in the deadlift are the legs. The role of the back muscles are to keep the trunk rigid and transfer the force generated by the legs to the bar. Trying to lift the weight with the back is both inefficient and very dangerous.

Besides, haven't you said multiple times that you don't squat and deadlift? If so, refrain from giving advice on them.

 

[KoolDrew]

I deadlift and my lower back gets sore the next day and my legs are ready for more.

I think if you're super short, then you can get a large ROM on your legs. Are you super short?

I don't have anything to add beyond what everybody else said, but... I'm 6'2"