Did legs for the second time yesterday

[Lestat]

So I've been working out for a year and like most newbies neglected my legs.

Now I am starting to do them once a week like I should have been. Yesterday was the second consecutive week.

After I was done I felt like I was gonna puke for about 10 minutes, but after that subsided I had THE BEST endorphin rush. It seriously felt like I had popped a vicodan or done a small line of coke, it was that good. Last week I had the same thing, but I could barely walk for 3 days. Today I am sore but can walk without looking like I just got reamed in my ass.

Here was my workout

Squats

12 reps @ 135 (warmup)
8 reps @ 185 x3

Leg Press
3 sets
10 reps @ 250 x 3

Hamstring curls
8 reps @ 80 x 3

Leg extentions

10 reps @ 60 x 3


No calves yet. Any comments or suggestions?

My lower back is hurting a little bit today, I think from the squats.

Brian

 

[frorider6]

Drop the leg press, do more squats. Drop the hamstring curls and do Stiff Leg deadlifts. It's a hard exercise to perfect but brutal when done properly.

Just general guidelines

 

[gymtime]

Drop the leg press, do more squats. Drop the hamstring curls and do Stiff Leg deadlifts. It's a hard exercise to perfect but brutal when done properly.

Just general guidelines

I must disagree with chickenlegsrider. If you've never done legs before, stick to what you're doing for now. Do about half compound (squats/deads), half isolation (ext/curl) to get your legs adjusted to being trained. But toothpicks has the right idea. Isolation excercises become less important as you go along.

 

[frorider6]

I must disagree with chickenlegsrider. If you've never done legs before, stick to what you're doing for now. Do about half compound (squats/deads), half isolation (ext/curl) to get your legs adjusted to being trained. But toothpicks has the right idea. Isolation excercises become less important as you go along.

 

[gymtime]

 

[Y_lifter]

Fro just likes to see Newbies Suffer painful injuries...

 

[Enock]

Drop the leg press, do more squats. Drop the hamstring curls and do Stiff Leg deadlifts. It's a hard exercise to perfect but brutal when done properly.

Just general guidelines

I also disagree, Legpress has its purpose you usually can't squat to complete failure.

 

[110%]

do u guys really feel your hamstrings being worked more in sldl than in lying leg curls, i think i have wrong form on sldl or something cuz i hardly feel them. any tips so i can feel my hams being worked more.

also i think leg press is the second best movement other than squats, and u dont want a quad workout consisting of only squats so i would keep htem.

 

[frorider6]

do u guys really feel your hamstrings being worked more in sldl than in lying leg curls, i think i have wrong form on sldl or something cuz i hardly feel them. any tips so i can feel my hams being worked more.

also i think leg press is the second best movement other than squats, and u dont want a quad workout consisting of only squats so i would keep htem.

I never really feel a burn in my hamstrings (the way you would in say your biceps). It's the next day that I feel they've been worked.

The best form for me is with my feet close together, toes pointed slightly out. When I take the weight down, I slightlly bend my knees until I'm at a full stretch. To begin the movement back up I simutaneously start pulling with the glutes and taking my knees from slightly bent to straight (not locked). Mine are still wicked sore from leg day on Wed.

 

[gymtime]

do u guys really feel your hamstrings being worked more in sldl than in lying leg curls, i think i have wrong form on sldl or something cuz i hardly feel them. any tips so i can feel my hams being worked more.

also i think leg press is the second best movement other than squats, and u dont want a quad workout consisting of only squats so i would keep htem.

Could be a few things bro. You're either bending your knees too much, not going low enough, or you're just accustomed to them.

I used to do leg curls all the time, as a supplement to my compound lifts. But once I started doing deads (regular), I could really feel it in the hams, despite all those curls I'd done.

 

[Imnotdutch]

Could be a few things bro. You're either bending your knees too much, not going low enough, or you're just accustomed to them.

I used to do leg curls all the time, as a supplement to my compound lifts. But once I started doing deads (regular), I could really feel it in the hams, despite all those curls I'd done.

To add to what the others (gymtime and fro) said, I feel it alot more if I remember to keep my back locked in a natural arch. The minute I loosen up I lose that stretch.

 

[b fold the truth]

So I've been working out for a year and like most newbies neglected my legs.

Now I am starting to do them once a week like I should have been. Yesterday was the second consecutive week.

After I was done I felt like I was gonna puke for about 10 minutes, but after that subsided I had THE BEST endorphin rush. It seriously felt like I had popped a vicodan or done a small line of coke, it was that good. Last week I had the same thing, but I could barely walk for 3 days. Today I am sore but can walk without looking like I just got reamed in my ass.

Here was my workout

Squats

12 reps @ 135 (warmup)
8 reps @ 185 x3

Leg Press
3 sets
10 reps @ 250 x 3

Hamstring curls
8 reps @ 80 x 3

Leg extentions

10 reps @ 60 x 3


No calves yet. Any comments or suggestions?

My lower back is hurting a little bit today, I think from the squats.

Brian

Have you ever done any squatting or deadlifting before? I would suggest doing moderate weight, moderate reps, and maybe even 2x per week to perfect your form right now. Just a thought.

I also would not get hung up on leg press, leg extensions, or leg curls. I would work more towards front or hack squats, glute/ham/calf raises, reverse hypers, and goodmornings.

You might even want to email Cornholio and get some advice for an "Old School" routine. The frequency, possibly with a lower intensity, could really benefit a beginner.

B True

 

[gymtime]

To add to what the others (gymtime and fro) said, I feel it alot more if I remember to keep my back locked in a natural arch. The minute I loosen up I lose that stretch.

I thought you weren't supposed to arch your back on an sldl????

 

[b fold the truth]

If your back is arched (head up, chest up, back in a tight arch) then you don't have to go down as deep to feel the full hamstring stretch. This also makes it easier on your lower back.

Just like a squat, but holding the weight down...hips are the only thing to move...and they go back...way back.

B True

 

[genarr3]

Do not get caught up in how much you're squatting. Too many newbies do this with horrible form.

This is a very important time in your weight training career. If you develop bad habits now you'll find them difficult to correct later on when you start to know what you're doing.

Squat to full depth. Descend until your thighs are just past parallel to floor.

Learn how to hold the bar correctly. It should not rest behind your neck on top of your spine. It should be on the back of, or near your shoulders, with your arms pushing it up against your back.

Don't try any heavy singles or even triples for at least a year. Work on your form. Get it down right.

 

[gymtime]

If your back is arched (head up, chest up, back in a tight arch) then you don't have to go down as deep to feel the full hamstring stretch. This also makes it easier on your lower back.

Just like a squat, but holding the weight down...hips are the only thing to move...and they go back...way back.

B True

So then what's the difference between what you describe and a regular deadlift? I thought
we were talking about sldls?

 

[theoak01]

I also disagree, Legpress has its purpose you usually can't squat to complete failure.

i agree to disagree,there must be another exercise but hack squats are great for failure and they work great

also Lestat27 i would go really light until form is down ,that way you dont get hurt,if your lower back hurts after squats you are rounding it,dont worry about looking weak or whatever because we all start somewhere

 

[b fold the truth]

So then what's the difference between what you describe and a regular deadlift? I thought
we were talking about sldls?

Legs are straight...or darn near straight.

B True