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Anonymous
If you're lifting for your legs for the first time in a while, go kill yourself. Squats are the bedrock of your routine, followed by deadlifts, and in a far, far, distant third is the bench press. Everything else - bent over rows, straight leg deadlifts, and lunges are all substandard.
Squat your bodyweight 20 times at first. If you can't do that, then run until your legs get strong enough. Afterwards, squat your bodyweight in sets of 1x20 as many times as you can a week (if they're sore, don't. If they're not, do. I cannot stress this enough). Add around 5 lbs. every two weeks. Do this until you can squat at least 2x your bodyweight.
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