Legs Questions

MrSkinny · 07-06-2005, 10:27 AM

Right I got a bit of a problem, Last night was my leg day and I have finally reached the limit on the leg press machine and the leg extension.

My routine was
Leg press: 21 bars at 3 sets of 12 | 12 | 15 (failure) reps
Quads: Set 1: 21 bars at 15 reps failure then 3 further drop sets.
Set 2: 17 bars at 10 reps failure then 3 further drop sets.
Set 3: 15 bars at 12 reps failure
(I can hardly walk after this and quads feel numb)
and similar with leg curls/ calf raise/ inner /outer leg press

Actually 6 weeks ago my max was 3 x 12 reps at 15 bars and my ultimate aim was to do all weights before my cycle finished. Although I am very pleased about my progress I want to continue pushing it hard. I have the same problem with the leg curls/ inner abductor (not sure if thats the right name), in that I will be soon running out of weight.

As I see it, my only option is to go to full squats on the smith machine but cos I have a back problem I really wanna avoid this. I could probably get more out of the leg press by going lower down but I'm less than 90 degrees on the knees. Alternatively maybe I should do some leg extensions before I hit the squats, dunno

(Of course I could just join a new gym, lol)

any thoughts?

PS: its not that I'm that strong. The gym I use is a "fitness first" type - bit sh#t for serious weights

Cheers
Mr S

garrilla · 07-06-2005, 11:01 AM

is there no way to add extra weight (free weight discs) to the leg press ?

you shud always train a muscle group through the fullest range of motion possible so go aslow as you can when pressing.

07-06-2005, 04:41 PM

How about just using one leg at a time on each machine ? Just a thought. Might seem like messing about but I can guarantee you wont use all the weight on just one leg.

MrSkinny · 07-06-2005, 05:48 PM

yeah was thinking about using one leg on the first set to exhaust them a little but doesn't really solve the leg press problem. I can get some more from the leg press by taking it slower as Gary says and perhaps going deeper into the leg press.

Mind you this fast increase has come from the Dbol so perhaps the rate will slow a lot as I am just on test now. If I can't get to failure next week it might be time to revert to old fashioned squats. In any case I'm curious as to what weight I can do with the squats....

Cheers Guys

meathead1987 · 09-06-2005, 08:38 AM

Quote:

Originally Posted by MrSkinny

yeah was thinking about using one leg on the first set to exhaust them a little but doesn't really solve the leg press problem. I can get some more from the leg press by taking it slower as Gary says and perhaps going deeper into the leg press.

Mind you this fast increase has come from the Dbol so perhaps the rate will slow a lot as I am just on test now. If I can't get to failure next week it might be time to revert to old fashioned squats. In any case I'm curious as to what weight I can do with the squats....

Cheers Guys

"just on test"

I would go all the way down on leg presses, make the pushing part of the lift explosive, then do a slow return to the bottom and repeat. As a slight guide, I can do ATG squats ~265x5 wheras if I only go to parallel I can get 310x5. Thats a big difference.

Normally I would scream at you to do proper squats, but since you have a lower back problem ill let you off

zx9rjas. · 09-06-2005, 04:15 PM

Dont go deep on the leg press!!! After your thighs go past 90 degress to your body the spine begins to curve and more back probems will occur.

Think of incersing the time under load, go slower each phase on the exercise for a few weeks, also increase the reps to 20-25 as the legs can take higher reps to grow (tom platz is a good example)

Why not try this one, grab some dumbells in each hand and stand facing a bench. Place your foot onto the bench and step up to near full extension. Gently lower yourself back down. Repeat on the same leg for 10-12 reps athen swap. This BURNS!!!!!

MrSkinny · 09-06-2005, 04:42 PM

Cheers guys.
I will slow the movement down a litte and increase the reps. As a matter of interest what muscles give first in squats. Is it the quads or the glutes?
Both seem to hurt equally with me

07-06-2005, 10:27 AM	#1 (permalink)
MrSkinny Making Progress Join Date: Mar 2005 Location: London Posts: 255 Rep Power:	Legs Questions Right I got a bit of a problem, Last night was my leg day and I have finally reached the limit on the leg press machine and the leg extension. My routine was Leg press: 21 bars at 3 sets of 12 \| 12 \| 15 (failure) reps Quads: Set 1: 21 bars at 15 reps failure then 3 further drop sets. Set 2: 17 bars at 10 reps failure then 3 further drop sets. Set 3: 15 bars at 12 reps failure (I can hardly walk after this and quads feel numb) and similar with leg curls/ calf raise/ inner /outer leg press Actually 6 weeks ago my max was 3 x 12 reps at 15 bars and my ultimate aim was to do all weights before my cycle finished. Although I am very pleased about my progress I want to continue pushing it hard. I have the same problem with the leg curls/ inner abductor (not sure if thats the right name), in that I will be soon running out of weight. As I see it, my only option is to go to full squats on the smith machine but cos I have a back problem I really wanna avoid this. I could probably get more out of the leg press by going lower down but I'm less than 90 degrees on the knees. Alternatively maybe I should do some leg extensions before I hit the squats, dunno (Of course I could just join a new gym, lol) any thoughts? PS: its not that I'm that strong. The gym I use is a "fitness first" type - bit sh#t for serious weights Cheers Mr S

09-06-2005, 04:15 PM	#6 (permalink)
zx9rjas. Legend Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power:	Dont go deep on the leg press!!! After your thighs go past 90 degress to your body the spine begins to curve and more back probems will occur. Think of incersing the time under load, go slower each phase on the exercise for a few weeks, also increase the reps to 20-25 as the legs can take higher reps to grow (tom platz is a good example) Why not try this one, grab some dumbells in each hand and stand facing a bench. Place your foot onto the bench and step up to near full extension. Gently lower yourself back down. Repeat on the same leg for 10-12 reps athen swap. This BURNS!!!!! ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above.

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07-06-2005, 11:01 AM	#2 (permalink)
garrilla Banned Making Progress Join Date: Mar 2005 Posts: 431 Rep Power:	is there no way to add extra weight (free weight discs) to the leg press ? you shud always train a muscle group through the fullest range of motion possible so go aslow as you can when pressing.

07-06-2005, 04:41 PM	#3 (permalink)
Guest Posts: n/a	How about just using one leg at a time on each machine ? Just a thought. Might seem like messing about but I can guarantee you wont use all the weight on just one leg.

07-06-2005, 05:48 PM	#4 (permalink)
MrSkinny Making Progress Join Date: Mar 2005 Location: London Posts: 255 Rep Power:	yeah was thinking about using one leg on the first set to exhaust them a little but doesn't really solve the leg press problem. I can get some more from the leg press by taking it slower as Gary says and perhaps going deeper into the leg press. Mind you this fast increase has come from the Dbol so perhaps the rate will slow a lot as I am just on test now. If I can't get to failure next week it might be time to revert to old fashioned squats. In any case I'm curious as to what weight I can do with the squats.... Cheers Guys

09-06-2005, 04:42 PM	#7 (permalink)
MrSkinny Making Progress Join Date: Mar 2005 Location: London Posts: 255 Rep Power:	Cheers guys. I will slow the movement down a litte and increase the reps. As a matter of interest what muscles give first in squats. Is it the quads or the glutes? Both seem to hurt equally with me