|
2006/03/26, 02:43 PM
First let me say that I hate leg days. They have to be, by far, the hardest workouts to perform. Anyway, I was wondering if this is a good enough leg workout:
Squats- 1 warmup set- 12-15 reps
3 sets- 6-8 reps
Leg Sled- 3 sets- 8 reps
leg extension- 2 sets- 8 reps
Reverse leg extension- 3 sets- 8 reps
My legs are exhausted afterwards, but Im not sure if the workout is good enough.
|
|
|
|
2006/03/26, 05:29 PM
Squats and sled work sounds pretty brutal, might opt for one or the other. Maybe superset your extensions with sissy squats, this will bring you to the brink of tears if done correctly. Don't see any calf work, maybe add some on the sled if no machines available, if there is, maybe both. Is there an abductor machine?
--------------
Hungry and mean!
|
|
2006/03/30, 02:56 PM
DOn't know what that is, but I haven't seen one.... leg sled and squats too much? My lower back and legs were killing me for three days street. I couldn't even bend down to tie my shoes. but I think that's because I hadn't worked my legs in near 4 mounths...
|
|
2006/03/30, 03:44 PM
Leg days are hard mine is tommorrow and i'm not looking forward to my long workout at the gym. But there something about it that i love. Having your legs feel exhausted makes me feel like i really did something and am on my way to my goals :big_smile: Good luck with yours And go to shape.com for somemore leg moves and google around to find a more complete workout that won't leave you so tired.:love:
|
|
2006/03/30, 07:30 PM
I take it you mean the abductor machine, it's used to train the inner/outer thigh. The soreness will get less with each workout and be a thing of the past before long. Your right, it is just because it's been awhile. Leg day will always be leg day though, no getting around it.
--------------
Hungry and mean!
|
|
2006/03/30, 07:34 PM
Abducter machine, yeah Ive seen it and used it. Last time I used it (summer) i was sore for days. Its just something about leg day. Anyway, is there something I should be adding besides abducter?
|
|
2006/03/30, 07:38 PM
I'd add some calf work, your original post didn't show any.
--------------
Hungry and mean!
|
|
2006/03/30, 08:13 PM
cut leg extensions and curls on machines...they are unnecessary...
focus on squats and stiff legged deadlifts...on leg days....I would also keep my reps lower.....3-5 reps....as the form begins to break down on these tough exercises towards the later reps...
|
|
2006/03/30, 11:44 PM
With all due respect menace, I have to say doing curls and extensions being unnecessary is just a matter of opinion. Not trying to start shit, just being constructive. Up until november of last year, they seemed to be a regular part of your workout. Just curious as to why you feel differently about them now.
--------------
Hungry and mean!
|
|
2006/03/31, 01:49 AM
If one wants to get stronger or build more muscle they are better off doing exercises that hit more muscles and impact the CNS in a bigger way...squats, deadlifts, step ups, lunges...etc....not only that but leg extensions are not very good on the knees....
The reason I took them out as a regular part of my workouts is because I have been reading a lot more and realized they are poorman versions of other exercises....and pose dangers to the knees in addition....My opinions change over time...it's only natural....I am obviously going to bias things that I like....but if that's not what works for someone else or they don't want to try it then they are free to ignore my opinion/advice...also keep in mind that I am slowly moving my mindset into using strength training to improve athletic performance and to carryover into real world to the highest extent....machines in general are poor choices for that....I'll also admit that I was lazy quite a few times....instead of loading up 10 plates for SLDLS for example I just hopped onto a machine and did leg curls...was it just as good? hell no...was it easier after doing squats? Yes it was...
.
Hey Mojo feel free to state your opinion......we all have one...LOL...you're not going to start any 'shit' whatsover....If I feel strongly about something I'll debate it or if I am wrong I'll say so and move on...
|
|
2006/03/31, 11:42 AM
No...your exactly right...not starting shit at all, just trying to gain insight. Your explanation is much appreciated and understood. Thanks for the info man.
--------------
Hungry and mean!
|
|
2006/03/31, 11:57 AM
More and more studies are showing that as a person training with weights reaches a certain point in that training, the weight used in leg extensions can cause, well for lack of a better term, "shear" damage to the knee joint. By that I mean that the weight needed to activate that muscle was so heavy people were "shearing" off ligaments/tendons etc. I know in my own training they became counter productive as I always did them after squats. As my SQ weight went up so did the Leg ext weight. Then I noticed a bad pain in the knees after leg day, always there with out fail. I stopped leg ext and it went away. I was close to using the entire stack on the, and at that angle the knee joint is not able to handle it well. That said I have used it with very light weight 60-100lbs as a warm up and or a bit of a overload after SQ. I do not do them regulary at all any more. Neither do i do the leg press. If you can do multiple sets on the leg press after doing SQ you simple are not doing enough on the SQ. That said each of us responds differently to training. This is what works for me. I will say I agree with Menace about the SLDL, done right with the correct weight and they kick your ass each time.
--------------
Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!
7707mutt@freetrainers.com
|
|
2006/03/31, 12:52 PM
This thread brought a couple of questions to mind. I have an aquaintance who is a PT. Now I know the general mindset here twords PT's, but anyways, he put together a leg workout for me that consists of the following:
3x10-12 Squats
3x10-12 Leg Sled
3x10-12 Calf Raises
3x10-12 Leg Extensions
3x10-12 Leg Curls
My question is this, based on what was said previously, should I do away with the extensions & curls due to the possibility of knee injury? If so, what would be an acceptable substitute, assuming one is needed?
|
|
2006/03/31, 06:25 PM
Squats
Stiff Legged Deadlifts instead of leg curls
optional: Lunges or Step Ups
Calf Raises
If you rise up on your toes for 2-3 sets on heavy squats then you can skip calf raises....
|
|
2006/04/05, 12:30 AM
First thing I'd drop is the leg press.
--------------
Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
|
