On ERX website, that has the grainy gif sequences of the excercises for legs (all parts) it shows guys using free weights. I realize that in upper body activity this may be for the best, but is it significantly bad to use machines for legs (by bad i mean will progress be slower). I have what one might call "unproportionally small" legs, im not looking to make them huge but a little bigger. I mostly only see leg machines in gyms and aside from holding heavy weights and making movements with your legs machines seem to be the best?

Is this valid?

It is true that several leg exercises are on machines. However, as long as your gym have a squat cage with a barbell, you can do squats, stiff-leg deadlifts and barbell lunges. That alone is almost a whole upper-leg workout.

Anyway, the only leg machines I use are leg extensions and leg curls. I also use the 45 degree leg press, but don't consider it a "machine" since I put free weights on it. Just don't use the weight stack leg press. Those machines typically suck.

I find, generally, that fixed weights are more effective for the lower body. I tend to use a leg press rather than squats, and a calf press instead of calf lifts.
I just find them easier to isolate the lower body (rather than incorporating upper body muscles), much easier to get the right form, and therefore I can lift much more weight. Of course this is true with all fixed weights, but I just seem to find it is more true for the lower body.

One thing to watch out for, though, is what I'd call "unnatural" fixed weight exercises. The two I mentioned above are exercises that can easily be emulated with free weights, so I'd consider them more "natural" than exercises such as quad extensions. Exercises like these I find isolate the target muscle very well, but make sure you do the same with the opposite muscle (eg hamstrings).

Just my $0.02.

I find, generally, that fixed weights are more effective for the lower body. I tend to use a leg press rather than squats, and a calf press instead of calf lifts.
I just find them easier to isolate the lower body (rather than incorporating upper body muscles), much easier to get the right form, and therefore I can lift much more weight. Of course this is true with all fixed weights, but I just seem to find it is more true for the lower body.


Squats > Any leg exercise

Squats > Any leg exercise Bump that.

Squats > Any leg exercise

I agree. You want to work your legs, do squats. I've been doing a 20 rep squat routine (you use your ten rep max and rest/pause your way to 20) the last couple of weeks and I've noticed a big difference in the way my legs feel. I've used leg press, leg curl, and leg extension exercises, but nothing compares to the squat.

any videos of proper squat form? Also how do i know what amount of weight i should start with aside from the dangerous trial and error?

http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html

Start out with just the bar and slowly add weight. When you first start using this exercise, use a weight that is easy (something you can get 10 to 12 reps without excessive strain) and concentrate on proper form. The heavier the weight gets, the more likely you are to use improper form. After a couple of weeks, you can start adding weight and increasing the intensity. Remember, keep your back straight and you legs need to go to at least parrallel with the ground at the bottom of the movement. Might be a good idea to have someone check your form if someone is available at your gym. This is one exercise that I rarely see people use and it's even less common to see someone squat deep enough.

Squats are awesome. You'll be surprised at how quickly you'll get stronger.

get someone experienced to check your form immediately before adding any weight to the bar. you risk injury trying to emulate the antics of the amateurs at most gyms who don't know how to do squats correctly.

read this article. it's geared to women, but it all applies.

http://www.stumptuous.com/learnsquat.html

my trainer today had me do dumbbell squats, one-legged dumbbell squats, and one-legged "Roman" (straight-leg?) dumbbell deadlifts. these feel a lot less stressful on my lower back than barbell squats and deadlifts. of course I'm not using a lot of weight so for the near future dumbbells will suffice.

it's also kinda obvious that one-leg squats (and deads to a lesser extent) are nearly twice as much body weight resistance than using both legs and you don't need much weight added to have a butt-breaking workout. at least I didn't ;)

b ow myasssss! s.

Squats and Deads are arguably the 2 most effective mass building exercises. Incorporate both into your split and be amazed.