pegcityone

So I'm in rural Japan with access to only one decent gym. The equipment's all out of the eighties and there's absolutely no dumb-bells. I'm currently doing a bulk and strength routine (low reps, high weight).

There's a decent leg press machine, but all the other leg machines are too small for me to use (the life of a 6'7 white guy in Japan). Any recommendations for good leg exercises that require no machine, no dumb-bells and small amounts of weight. There are some 45 lbs free weights I can use, but I can easily leg press 300 lbs, so I'm not sure how effective they would be in a bulk program.

Any advice would be greatly appreciated.

linkster01

Find two guys that weight 150 pounds, throw them over your shoulders and squat!
Realy sounds like a tough situation, good luck!!

kyle1

I think your going to haveto adapt and overcome... time to break out the rocky style of training =X good luck my friend!

Pogo the Clown

Lunges are great for building up leg strength, edurance, definition and mass. Its not just a soccer moms exercise anymore.


You can do them with your own body weight until your confortable with it and then go the Ronnie Coleman route and place a bar on your back and just add on weight as you progress.


When done right they are about as effective as Squats.


Pogo

Pogo the Clown

Here some more you can do.


Front Squats for the quads. Same as regular squats except that you hold the bar in front of you. Just have the bar on your front delts with your arms folded under it to hold. Try placing a towel or some between your arms and the bar to provide some coshion. Its a little akward at first but its a really good excercise for the front quads. Remember to keep your back straight.


Another one you can do is Stiff leg deadlifts for the hamstrings. Remember to keep your back straight and your knees slightly bent. Use an alternate grip (one palm faacing in and the other facing out). Don't lower the bar to the floor but just slightly below the knees to your shins. It really works your hamstring really well.


Good luck!


Pogo

pegcityone

Some good ideas in there. Thanks for the help guys!

Chris32

step ups to bench with weight (even two 45 pound dumbells will give a decent workout if you up the reps, do them explosively and take relatively short rest)

lunges
dumbell stiff leg deads
good mornings

Cheers
Chris