Expert: Brian - 7/12/2006

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.

--Brian