About Brian Expertise I can help set up a weightlifting program, give suggestions on specific exercises and how to deal with injuries. We can discuss your goals and effective ways to work towards them. I compete at powerlifting, and have been weightlifting for over 15 years.
Experience 15 years weightlifting experience, including competitive powerlifting.
Question HELLO I'M 22 YRS OLD FEMALE AND I WANT TO START WORKING OUT IM VERY SMALL AND PETITE AND WANT TO HAVE NICE SHAPED QUADS B/C MY LEGS ARE SKINNY AND NICE HAMSTRINGS AND NICE BUT, SO BASICALLY I WANT TO WORK MY LOWER BODY I'M GOING TO START AT MY HOUSE B/C WE HAVE WEIGTHS, BUT I DON'T KNOW WHERE TO START ,HOW MANY, WHAT!
Answer You can start by doing the following exercises twice per week:
Leg extensions
Leg curls
Lunges
Leg press or squat
Start with leg extensions. Do this 8 times with an amount of weight that makes doing so challenging, but not impossible. This is called "a set." Rest for around 90 seconds-2 minutes. For you--wanting to gain weight--a longer rest is one of the keys to success. After the rest, do another set.
Do 4 sets of each exercise, resting in between. Again, do this whole routine twice per week.
You'll be feeling a little sore 24-36 hours afterward, don't worry, its normal.
