A. You need to work out legs in order to grow. Your legs have testosterone in them and by working them out and getting a good burn you are releasing that testosterone into the rest of your body so it can also grow faster. In order for the rest of your body to grow, your legs needs to grow.

B. You shouldn't be exercising the same muscle group two days in a row. Muscles grow when they rest. Even if you feel like you did not get a good workout let that muscle group rest for at least 2 days before you work it out again. You will not always feel sore the next day after working out.

C. You want to hit each muscle group once a week and don't only do one exercise. You need a good three exercises per muscle group to hit the muscle from every angle to stimulate growth. Doing one chest or one bicep or one back exercise isn't going to help you grow.

This is my break down (I use all free weights and workout in my basement)

Day 1: Chest/Triceps/Abs - incline,flat, decline, incline flys, flat flys, pullovers, overhead tricep extensions, kickbacks, crunches, leg lifts.

Day 2: Back/Hamstrings/Biceps/Forearm - bent over row, one arm dumbbell row, dead lifts (lower back and hamstrings), seated alternate dumbbell curls/concentration curls, preacher bench curls, incline bench curls, hammers, reverse curls.

Day 3: Rest

Day 4: Shoulders/Quads/Calves - dumbbell military press, lateral raises, 45 degree lateral raises, front raises, shrugs, squats, calve raises.

Day 5: Rest
Day 6: Rest

REPEAT

I would be doing a lot more leg exercises if I had the equipment for them.

Every week start with a different exercise. If you did incline bench first last week, start with flat bench first this week. If you did alternate curls first last week, do seated incline curls first this week. If after shoulder press you did later raises last week, do 45 degree lateral raises first this week and work your way forward to lateral raises then front raises.

Every month or so you really want to shock the muscles to stimulate growth because they get use to your routine. Go with lighter weights and do more reps, or do back to back exercises without a break in between, or go real heavy and so that you can only get 5-6 reps out of each set, or do burnout sets, or drop sets, or negatives. All these different types of exercises will shock your muscles to help them grow.

 

If you have dumbells you can do a lot of different workouts you can bench you can curl you can work tri's and you can do back. what I do is bench about two sixty pound dumbells 3 sets of ten then do butterflies with 35 pound dumbells and then for curls start with the thirty fives and do as many as possible while sitting on a incline bench and then grab the next weight down and do as many as possible and so on and then for tri's I do the over head pull with a thirty five 3 sets of ten. free weights are the best thing for me and I used to run cross country and ran 3.1 miles in 22 minutes with a mile of 5.50.

 

Ok i have to say something about the running comments. I run track in college so i do a fair amount of it and know my fair share about excercise, running is bad when; you have bad shoes, are on a tredmill or hard surface all the time, have terrible running form, and eat extremely bad. If you get a good pair of shoes running is not a bad thing at all, quite to the contrary its awesome for you. Another solid point is cross training to give your joints a break, something like swimming or biking.

As far as weights go as long as you go form before weight freeweights are much better. Weight first leads to torn muscles and unequal muscle building.

 

I haven't lifted in about three days due to hurting my right elbow. It was slightly sore yesterday, and I haven't felt any soreness in it today so I have been considering going to lift today. If nothing else I will take blownstang's advice into account and do legs or cardio. I played football with some highscool friends the other day for about 4 hours and that fucked me up for a good two days, I considered that my gym time for that day.

 

that's about the most concise way to be correct.

 

I have been running for god it must be 9 years now and I have no problems with my knees or legs. And I am a heavy guy who squats very heavy weight too. Its all about the shoes, warming up, and stretching.

 

i use resistance bands and running. I dont want to have any more bulk of muscle than i already do. I'm 6 ft tall barefoot and weigh 195 pounds. I wear like a 42 in jackets, and a 32 in pants. I like the form but i feel top heavy.

 

Then you need to start doing some real leg workouts and gain some mass down there.

 

The next weekend I'm off from work I'm gonna lift some 12 ounce weights, lots of reps..

 

LOL, that's a good one. 3/4th pounders FTW.