OMEGA "Black Swan" Principle : Legs HOW to train them 75% of the time

[desmond]

Hey Omega,

my leg press machine at my gym sucks. It is horizontal only, not 45 degress, and I can't do it and isolate my hams/glut.

Any suggestions? The smith machine workout rules on the quads I'd like to say

 

[slamminshaun]

I'm pretty sure you can isolate the hams/glues if you think hard about them while pushing. I had this problem when I would squat, although I didn't realize I was doing anything wrong. I always assumed you pushed with your quads, but a personal trainer started helping me concentrate on the hams/glutes when I'd push up instead of my quads. Took a few workouts, but eventually I was pushing with hams/glutes and "secretly" working my quads all the same. Same goes with back extensions...instead of using low back to pull yourself up, use hams/glutes. Then again, this isn't the Shaun Recomposition Project, so perhaps Omega would be better to answer.

 

[OMEGA]

Hey Omega,

my leg press machine at my gym sucks. It is horizontal only, not 45 degress, and I can't do it and isolate my hams/glut.

Any suggestions? The smith machine workout rules on the quads I'd like to say

Hi ok, yes do wide stance Squats first ( free weigh, toes out ) dont be too concerted with weight, then when you have done the specified reps, Use the smith squat as you main method of complete burn out.

The Wide will hit what the leg presses would have

 

[desmond]

The wide stance squats were great at hitting the hams in particular, and to lesser extent glutes.

2 questions:
(1) Why do leg press (or in my case squats) then calves then quads again? Why don't we do the upper leg exercises back to back? Is it just that this would be too tiring?
(2) Have you any videos of the SLDL. I'm not sure I was feeling it in my hams/glutes enough compared to lower back. I'm also wondering whether we are meant to arch back to contract the lower back at the end of movement. I'm going to use straps next time though - I think wrist fatigue was interfering with the set too

 

[slamminshaun]

Do we use the 20/15/10/7/failure rep scheme outlined in the sticky or the 25/15/12/12/failure rep scheme outlined earlier in this thread?

 

[access]

20, 15, 10, 7-9 and then 20-25% drop set.

 

[slamminshaun]

20, 15, 10, 7-9 and then 20-25% drop set.

Thanks man! But I found this post from Omega (see below) earlier in the thread. Just making sure you didn't mean that rep scheme for one of the other body parts. Omega, maybe you can chime in and tell us once and for all which rep sheme to use for legs? Perhaps you've updated your routine to what Access posted, just making sure that's the case. Thanks!

exercise 1

25/15/12/12/5th set 25% reduction till failure

exercise 2

Just 3 straight sets of 20-25

exercise 3

25/15/12/12/5th set 25% reduction till failure

exercise 4

25/15/12/12/5th set 25% reduction till failure
BUT! use only top half range of motion

 

[OMEGA]

Go with What Acess said there has been some minor tweaks here and there

 

[weallhaveourday]

Just want to check the way i do seated calf raise is ok. My gym hasnt got the proper machine to do this but i used the smith machine with a aerobics step block and pushed off that while seating on a bench.
Is this ok??

 

[OMEGA]

its ok, but always go lighter to make sure to get the right groove since its not guided for you