Squats or Leg Presses

[Brazensol]

Here is the result of dropping a 5# plate on my toe from about 4 feet... lol. Self-critiqueing and won't be doing it again anytime soon.

[ppwc1985]

Here is the result of dropping a 5# plate on my toe from about 4 feet... lol. Self-critiqueing and won't be doing it again anytime soon.

Dam, that looks like it may have hurt a little bit. Looool. Been there before.

[Brazensol]

Thankfully it's not as painful as it looks and should not be a factor for next Friday's leg day! Don't know how it didn't break but certainly glad it's not.

[Brett N]

Look at the positive side - it wasn't a 10# plate.

Hope it feels better Brazensol, definitely looks like it hurt. Hope no kids were within earshot when it happened.

[Brazensol]

Luckily it went numb almost insantly! It was about 20 minutes later on the leg press that it began to throb. It's looks even worse today but it's already getting less sore.

[BIGTIMEPUSH]

I do them both but prefer squats, I just feel more from them.

[Brazensol]

I do them both but prefer squats, I just feel more from them.

They both challenge me. Just in different ways. Right now I am more focused on getting my squat technique right vs. using a lot of weight (not that I can do a lot of weight yet anyway. lol) but I do have to work to complete the reps. On the leg press, I can load up about 2.5 times times the weight I am squatting and just "go for it". I still use good technique and do nice and controlled presses with a full range of motion but I can put more into it or so it seems. I actually get a bit queasy after my second set of leg presses.

[crazy mike]

Hey Brazen~, how is the squat form coming, before you got hurt. Were you able to get a spot and someone to help with your form?
Man I was unloading (25 yrs ago) the incline press bar when I blindly pulled the 45 lb. plate and leaving the 25 lb plate still in front. AS I caught it in my vision and I stepped back, it came off and HIT !! the floor, next to my foot. I sat down for a few to collect my thoughts and be thankful it didn't hit my foot. ....crazy mke

[Brazensol]

25 pounds! Holy Cow that would have left a mark! My toe is fine now. My form feels good but I have not had anyone critique it yet.

There were some local high school football players squatting today. They had 6-8 45 pound plates on the bar and I was expecting to see some serious effort going on. Turns out they weren't even doing 1/4 squats! Maybe 6 inches of veritcal movement was all I saw and then they'd act like they moved the world... lol. Long story short - I wasn't about to ask them for advice.

[crazy mike]

25 pounds! Holy Cow that would have left a mark! My toe is fine now. My form feels good but I have not had anyone critique it yet.

There were some local high school football players squatting today. They had 6-8 45 pound plates on the bar and I was expecting to see some serious effort going on. Turns out they weren't even doing 1/4 squats! Maybe 6 inches of veritcal movement was all I saw and then they'd act like they moved the world... lol. Long story short - I wasn't about to ask them for advice.

Ha...Sorry I was away for some hours with my wife. Yea those guys don't know. I'll tell ya when you have it right you usually can tell. You will feel strong and confident. Good luck. ...crazy mike

[Brett N]

It's just amazing how few people really know anything about any squatting technique when you pay attention. Let alone when you want advice on low bar, high bar or front squats. That tends to get people looking at you like you have 2 heads.

I spend a lot of time studying videos online, just ordered starting strength book online. Don't know why I never picked it up. I'm a little late to perfecting my form but the weight is getting heavy so I really want to get it dialed 100%.

[Brazensol]

I wished it was only my form that was late... I just finally got around to working my legs with serious effort. lol. Now I must pay the Piper! And he is expensive. lol.

[crazy mike]

I wished it was only my form that was late... I just finally got around to working my legs with serious effort. lol. Now I must pay the Piper! And he is expensive. lol.

Ha Braz~ you sound funny. I wish I was your age again. Patience and consistency and it comes. Slow and easy with your mind and concentrate. Don't throw the weight, smooth and feel it . Go steady. ...crazy mike

[Combatant]

High rep squats will do wonders for leg hypertrophy.

15-20 reps at your 12 rep max....rest pause to 20 if you can

This is a serious leg burner, I do myself and it will challenge you to near sickeness if you can push yourself enough.

[Brazensol]

This is a serious leg burner, I do myself and it will challenge you to near sickeness if you can push yourself enough.

I'll have to give it a try. Of course the bathroom is on the opposite side of the squat racks... Don't know whose bright idea that was. lol.

[Mechanic]

squatting is the way to go, done right they will build adductors, glutes and a little hamstring as well as quads. taking time to ensure you have good hip and hamstring mobility and your quads aren't tight will go a long way in injury prevention. box squats are a good exercise but free squatting is the way to go. box squats done really wide stance and to parallel, sitting back onto the box keeping shins vertical is good but wont put the stress on your quads the way a good deep free squat will. i would only do 20 reps sets and whatnot when you are very comfortable with the movement otherwise form can beak down and cause injury.

i would stick to free squats paused at the bottom for a split second(no bouncing) for doubles and tripples at a light weight and video yourself to ensure you have good form. once you get comfortable with that then go up to a 5x5 and start adding some weight. as for mobility check out defrancos agile 8 warm up and hip and hamstring stretches to ensure you have the mobility to complete the movement safely.

make sure you watch videos with good coaches to get the form down.

[Brazensol]

Leg day accomplished! Felt weak going in today but still had a good workout.


Squats:
185 x 5 for five sets. Not sure I'll move up next week as I barely accomplished this. Did them nice and controlled. Breathing was improper on the third set and I saw the "pinwheels" from the increased blood pressure but otherwise went well.

Leg presses:
380 x 9,10,9. I feel so much stronger on the leg press. It really feels like I'm putting power into the movement.

Leg extensions:
170 x 10,12,12

Leg curls:
165 x 10,10,9

Calf raises:
270 x 15,13. Then 250 x 13,12,12. I backed down from the 300 pounds I used last week because I did not feel like I was doing them properly. Felt a greater burn with the lower weight and had much better range of movement.

As you can see my legs are pretty weak... lol. But they are coming along!

[Brazensol]

Another leg day in the book. A/C was out at the gym today. Still, temp wasn't bad; 84 degrees. Humidity was killer though at about the same as the temp ~80%. Considering nomal humidity here is ~8% (yes - eight percent!) that made it a little rough on the old(ish) man. Unfortunately, a weather front is pushing through and we are even getting some occasional rain... timing is everything! I could literally ring sweat my shirt with only about half a twist.

Anyway, made some good observations today during my squats. Dropped the weight some from last week and did the first three sets at 175 trying to concentrate strictly on form. On the third set everything seemed to click and the weight felt like it suddenly got lighter or something. So I upped it on the 4th set to (only to 185) and though not bad it felt totally different than the prior set. Went ahead and upped it again for the 5th set to 195 and it all fell apart again. I have the leg strength to push the weight up but now I think my core is in need of a lot of work. I found myself leaning way to far forward and pushing up a lot with my back instead of my legs.

Looks like my decision to add core ecercises to my weekly routine will come in handy and just in time. I will now be doing core work on Wednesday's and either Saturday or Sunday as I can fit it in. I think I'll move calves to those same days too.

[Brazensol]

Would doing cardio (open road bike riding) the next morning after leg day be detrimental to muscular growth of the legs? If needed I could skip a day of cardio if it meant better growth for the legs. I'd rather not skip it though... but legs have priority at the moment.

[Rusty11]

Ouch! That must have hurt, Brazensol...lol. I squat barefoot. Thankfully, haven't done that yet.

[cgi]

If you don't or can't squat than you are not a complete human being. We are designed to defecate in the squat position.

[Brazensol]

If you mean the toe... hell yeah! It's all good now except I can still feel it a little on leg presses. I can wholeheartedly recommend you skip that life experience...