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Thread: Legs - Aux Day Help
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01-15-2006, 10:14 AM #1
Legs - Aux Day Help
SUndays are usually my days to hit the gym and try to pick up my lagging bodypart (legs) and just get an overall good sweat in before I eat ALL DAY!! lol
My split looks like:
CHEST/TRIS
OFF
DELT/CALVES
BACK/TRPS/BIS
OFF
LEG/AUXILLARY DAY......
Any good ideas for legs that are lagging...I'm thinking it's from my bad lower back, preventing me from going very heavy on squats. I typically do
SQUAT - 5X5
DEADS - 10,8,8,6,6
LEG EXTENTION X 3
HAMMY CURLS X 3
LEG PRESS X2
CALVES X 3-4
MAYBE SOME FOREARMS, BIS, DELT MACHINES.........
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01-15-2006, 11:20 AM #2
It is hard to answer really, but maybe you should take out the deadlifts if your back is giving you trouble and replace them with glute ham raise or hyperextensions. Both of those exercises take stress out of your lower back and at the same time work your hamstrings really well...whcih is good because you have a ham exercise that work the hams from the knee joint but not from the hip joint.
Also, for quads, if you cannot go really heavy on squats you could just add some techniques that extend a set past failure. For a quad exercise, I like to do one legged squats with dumbells.
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01-15-2006, 11:24 AM #3
so what would your leg day look like?
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01-15-2006, 11:27 AM #4
"So what would your leg day look like?"- Kurz
I do alot of "squat lifts" (trap bar), one legged squats, stiff leg deads and hyper extensions.
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01-15-2006, 11:32 AM #5
Sometimes lowerback and leg deficiencies are due to muscular imbalances.. namely those of the hamstring complex.
You may want to try training hamstrings first in your leg workout... drop the deadlifts in favour of Stiff-leg deads
Drop the barbell squats in favour of front squats... drop the leg presses.. and add hack squats.
Your routine would now look like
Leg curls: 5 sets
Stiff-leg deadlifts: 3-5 sets
Front Squats: 5 sets (+ 2 warm-up sets)
Hack squats: 3-5 sets
Calves: 5 sets
I find leg curls (due to the fact that they involve knee-bending) do a pretty good job of warming up the knee complex... In addition i find the best 'warm-up' per se... is a couple light sets of the main exercise... not a single joint exercise like commonly advised.. i.e. i think a couple light sets of squats for example works better than a couple sets of leg-extensions for warming up the legs (i.e. knees, hips etc.)
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01-15-2006, 11:33 AM #6
Also, I am going for functional strength, not really bodybuilding.
You can come up with a lot of little intense leg routine that keep your lower back from being stressed. I mentioned the one leg squats...can be done on simth or with dumbells. You could do a superset of Heavy Hack squats and bodyweight squats. The main thing is to just keep changing everything...especially your reps. Alternate high reps and low reps from week to week. Keep playing with your routine and you will find what works.
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01-15-2006, 11:35 AM #7
Leg-press:
Set 1:x12 res
Set 2: x10 reps
Set 3: x10 reps
Squats:
warm-up: 45 lb bar: 10 reps
Set 1: 8 reps
Set 2-6: 5 reps of 5 below parallel
Leg Extent. 3 sets
Leg curls - 3 sets
calves x 3-4 sets
Stiff-leg Deadlifts:
4 sets of 10,8,8,6
sound good?
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01-15-2006, 11:38 AM #8Banned
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Originally Posted by Narkissos
It has been said that the ideal strength ratios of quads: hams is as follows. I have no data on quads:glutes & hams, that would be more useful since the glutes are heavily involved in hip extending activities.
- 1:1 for explosive contractions
- 3:2 for static contractions
- 2:1 for normal contractions
Therefore you may need to concentrate on some hamstring exercises, to train the antagonist as well as the agonist (quadriceps).Last edited by Flexor; 01-15-2006 at 11:47 AM.
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01-15-2006, 11:39 AM #9Originally Posted by Kurz
If you pre ex you lower body with leg press and then go to squats your form will suffer...bad form will put your body in weak postitions.
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01-15-2006, 11:44 AM #10Originally Posted by Kurz
My leg routine varies depending on the 'phase' im in.
What is common to each of my leg days is... free squats.
When i'm into volume training my leg day looks like this
Leg routine 1:
general warm-up: either 3 light sets of leg-presses... or another light compound movement: e.g. wide stance squats.. below parallel to warm the hip complex.
Barbell squats: 10 sets x 10-20 reps
Leg-curls: 5 sets x 10-20 reps
Calves: 10 sets x 10-30 reps
When i'm training legs twice per week my routine is like this:
general warm-up: either 3 light sets of leg-presses... or another light compound movement: e.g. wide stance squats.. below parallel to warm the hip complex.
Leg routine 2:
Leg day 1:
Squats: 5 sets
Leg-curls: 5 sets
Seated calves: 5 sets
Leg day 2:
Front/hack squats: 5 sets
Leg-curls: 5 sets
Standing calves: 5 sets
Currently im training legs once per week.. My routine looks like this:
Leg-routine 3:
general warm-up: 5 sets of 5 reps bodyweight squats
Leg presses: 5-6 sets
Front/Barbell Squats: 5 sets
Stiff-leg Deadlifts: 5 sets
Seated/Standing Leg-curls: 5 sets
Calf raises on Leg-press station: 5-10 sets
When i hurt my knee during contest prep.. my leg routine was pretty similar to the last one posted... I started with leg-presses as it warmed my knee and hip adequately... and somewhat pre-exhausted my quads... allowing me to use less weight on squats... without making my session less effective.
Hope this assists in some way
~Narkissos
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01-15-2006, 11:44 AM #11
hmmm..good advice....so swap the 2 and it looks good? enough volume?
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01-15-2006, 11:46 AM #12
Leg presses: 5-6 sets
Front/Barbell Squats: 5 sets
Stiff-leg Deadlifts: 5 sets
Seated/Standing Leg-curls: 5 sets
Calf raises on Leg-press station: 5-10 sets
ill give this a go.....rep range?
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01-15-2006, 11:49 AM #13Originally Posted by catabolic kid
Originally Posted by catabolic kid
If you pre-exhaust your core your form can suffer... The same does not apply to pre-exhauting the lower body. Form failures are namely due to poor core/hip allignments...
~Narkissos
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01-15-2006, 11:51 AM #14Originally Posted by Kurz
See how Nark had like 3 different routines...that is the key. Try out the one leg squat on smith or with dumbells...they work really well as a secondary exercise.
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01-15-2006, 11:53 AM #15Banned
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Originally Posted by Narkissos
Pre-exhuasing the quads will not lead to poor form on the squat though, the stabilising core muscles will be unaffected.
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01-15-2006, 11:56 AM #16Originally Posted by Narkissos
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01-15-2006, 11:57 AM #17Originally Posted by Kurz
Squats: 10-20
Leg-curls: 10 -20
Calves: 10-30 (mix it up)
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01-15-2006, 12:00 PM #18Originally Posted by catabolic kid
~Nark
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01-15-2006, 12:02 PM #19
Let me put it this way: if a person with a bad back is going to do squats, I think he should be fresh (mentally and physically) before doing them.
Also, if his legs are pre ex, he could possibly use bad form by leaning forward with the weight, overcompensating for his "exhausted legs."
Again, I know exactly what you are saying about the core not being affected and all that. It depends on how he handles it.
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01-15-2006, 12:05 PM #20Banned
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That's a good point catabolic kid, I suppose it can work either way. Exhausted muscles might lead one to try to change form to make it easier on the muscles, and it could lead to problems.
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01-15-2006, 12:08 PM #21Originally Posted by Flexor
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01-15-2006, 12:18 PM #22Originally Posted by catabolic kid
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