legs and lower abs(need help)

[bigsteal809]

I'm 16yrs old 5'9" 200-210lbs and been training for 2yrs.  I eat around 2800-3000cal a day. Dont eat or drink any junk. I stopped training legs for a while now and want to start up again but I need some help of a good routine to do.  I lift in my basement so I only use freeweights so I would rather have leg exercises with freeweights only.  I also wanted know how can I get my lower part of my abs to show up more? I train doing sit ups on ball and do cardio but its not really comin in.  Thanks.

[Cap]

I'm 16yrs old 5'9" 200-210lbs and been training for 2yrs.  I eat around 2800-3000cal a day. Dont eat or drink any junk. I stopped training legs for a while now and want to start up again but I need some help of a good routine to do.  I lift in my basement so I only use freeweights so I would rather have leg exercises with freeweights only.  I also wanted know how can I get my lower part of my abs to show up more? I train doing sit ups on ball and do cardio but its not really comin in.  Thanks.

Legs:  Squats, Front squats, lunges, step ups, reverse lunges, BB hack squats, DB squats, stiff deadlifts, deadlifts, cleans to a full squat

Abs:  I don't want to get another isolation argument/discussion going but I would focus on diet, cardio and the ab exercises YOU feel working (as WOOO brought up with biceps).  Cutler recommends hanging knee/leg raises for that area but your whole ab region will get worked, as with other exercises.  Some feel more lower ab region work can come from reverse cruches and frog kicks, try them out.

[bigsteal809]

Legs:  Squats, Front squats, lunges, step ups, reverse lunges, BB hack squats, DB squats, stiff deadlifts, deadlifts, cleans to a full squat

Abs:  I don't want to get another isolation argument/discussion going but I would focus on diet, cardio and the ab exercises YOU feel working (as WOOO brought up with biceps).  Cutler recommends hanging knee/leg raises for that area but your whole ab region will get worked, as with other exercises.  Some feel more lower ab region work can come from reverse cruches and frog kicks, try them out.

ok i'll try that. thanks for your help.

[WOOO]

Cutler recommends hanging knee/leg raises for that area but your whole ab region will get worked, as with other exercises.  Some feel more lower ab region work can come from reverse cruches and frog kicks, try them out.

hanging knee raises are brutal... as well if done hanging (as opposed to using one of the support stands that allows you to hold yourself up on your elbows) they act as a low back stabilizing exercise and a grip builder

[davidbb2]

As said above, Deadlifts, squats etc. Deadlifts can add real quality mass to anyones legs.

As simple but highly effective home squat routine would go like this.

Squats - 5 sets, pyramided like this 20/15/10/8/6 - the first couple of sets are a warm up, use as heavy a weight as possible on the last 3 sets.
More squats - (1 Final killer rest-pause set)After the above halve the weight you used for your final set, and target 50 reps, if you cant get it rack the weight and take ten deep breaths before carrying on, only 2 pauses are allowed if you cant get 50 stick with that weight until you can then increase by 10-20lbs and start again.

[Bluto]

to get lower abs to show you need to drop bodyfat. if you dont have a squat rack i would suggest front squats as it would be safer. you need to do some serious stiff leg deadlifts probably for hamstrings as well.