Getting going on legs...

I've been training for a good 6 months now but mainly due to a knee injury i got playin footy, i couldn't really run anywhere but like my fitness so i hit the weights seriously. I started out at just under 12 stone (forgive the UK measurements) barely benching 50kgs. I'm now around 84kg (in weight) or just over 13 stone and i'm benching 90kgs quite easily, few reps on 100kg on heavy sets.
 
The main problem though is all the time i was going OK up top i could only ever do rehab exercises on my legs due to my knee. I'm pretty much fully healed now but i'm back to square one on my legs, where i started 6 month ago. My legs are basically 6 months behind and it's NOT good.
 
Just wondering if anyones got any good routines or advice to get my legs going, not a good look these sparrow legs!!
 
Cheers, Tez.

football originated in england in the 1800's and is played with a proper ball, not an oversized egg with your hands....

DEEP SQUATS!!!!!!!

Current: 18, 5'11", 194

bench:290 squat:405 deadlift:420

Exactly!  Deep squats (starting with a very light weight of course) are a very safe exercise when performed correctly, and they are also one of the most beneficial exercises you can do in the gym.

Squats are better than steroids

I'm confused did you have knee surgery or just sprain your knee? If it was serious you should probably start by talking to a physical therapist who specializes in sports med what kind of work you should be starting out with. Otherwise just put squats, deads, sldl and some assist to stabilize your knee into your routine, start light and take it by feel.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

x12345...........

squats (deep, aka At the ground)... i started these and the legs took right off.  so did the butt.

My name is FOX.... and I approve this message.

Are squats the only exercise u do for legs? ( appart from deads which work them I guess)

Chosing Any isolation over a compound is like that girl in scary movie who choses the banana over the grenade or pistol =(

Squats, deads, and power cleans are what I do for my legs (I don't do cleans and deads on the same day though).

Squats are better than steroids

ask the a sports therp first but see if you can squat like the othres said.  I squat heavy and dont have an ACL in my left knee.  oh and i too do squat, deadlift and powerclean (now) only for my legs.

No the leg press is not the same as doing squats.

agree again.  squats, deads, and powercleans are the only thing i do for my legs (besides hammstring pulldowns and calf press).

i do powercleans and squats on the same day (leg/shoulders)

and i do deadlifts on another day (back/bicep)

My name is FOX.... and I approve this message.

HMM my workout is basically squats,deads,rows,bench every other day and all at the same time, should i seperate them / split em in upper/lower days? and do you do cleans at home? it's retarded , I want to do cleans but i workout at home plus the form on this kinda scares me if you will so I don't do em.. lunges can replace them?


**sorry if that's thread jack**

Chosing Any isolation over a compound is like that girl in scary movie who choses the banana over the grenade or pistol =(

thanks for the advice guys, i had surgery a while ago cos i did my cartilage in afghan last summer. Did a lot of rehab and hit the gym in the meantime, i obviously did small weights on legs during rehab but only for my knee and movement exercises. Ive spoke to my physio who has told me to take it easy on it for a month or so then if it feels good he's gonna come with me to the gym to see how it's going then if it's ok start to up the weight. Thanks anyway though i'll try the exercises and see it shapes up...

football originated in england in the 1800's and is played with a proper ball, not an oversized egg with your hands....

Leg sled is fun. If you space your feet a little more than shoulder width you feel it in the abductors. That's what I do along with my squats.