I have very weak thin legs. I only basic weights at home.
Currently, to build them up i am doing:
day 1: sets of 12rep normal squats, 36KG. As many sets as possible until i can no longer do 8 reps.
Sets of 12 rep wide stance squats, 12KG. As many sets until i can no longer do 8 reps.
Sets of 12reps Deadlifts, 36 KGs. Just keep going (u get the idea from the above 2)
Rest day 2
Day 3: Cycle. Low ratio on the way out (fast peddling) and high ratio on the way back (hard slow peddling).
Rest day 4
Day 5: Same as day 1.
Day 6 rest
Day 7 rest.
Work out also consisits of Wheelchair basketball trianing on a monday and wednsday for 2 hours (monday is day 7). Normally with a game on day 5/6. I also do full upper body (Should press, bench press, flys, curls (with weight) along with crunches, press up, chin up all body weight stuff. etc etc, upper body kicks ass tho
).I also do calf raises constantly every time i boil the kettle (which is about 8 times a day, tea, not coffee
) which is about 2 mins, so average 100 raises.Is there any changes you would suggest, or things to add to help bulk up (and tone) my legs? (12 reps at 36KG is max SPAM, I have brittle bones and used a wheelchair from 0-14yrs.)
To summerise goals:
Bigger legs (from ankle to bum)
Toned legs
Staminer in legs (to walk further, I have to use crutches quite a bit if i am going further than 3-4 miles)
Madals