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

[Acela]

whose calves are those?

 

[OMEGA]

The Kids

mine are pretty much the same though

we do the rotuine I posted you see how the soleus muscle is ExtraDense?
This gives that Granite like Cut that you see as the Calf Diamonds out form Soleus to Gastrocnimius.

 

[Acela]

is the kid really Perkele or is that C&C nonsense?

either way two thumbs up on the calves Bro

 

[OMEGA]

NO NOT Perkele lol

 

[Tooshort]

Perhaps I missed it in another thread ( I apologize if I did) but what are the exercises we should be doing for legs based on free weights .

Assuming I have a power rack/squat rack , olympic barbell , 300 lbs worth of plates and dumbells from 5lb - 55 lbs

 

[OMEGA]

basically Normal squats via our conventional set schema

and Higher rep Half squats for burn out

you have all the weight you need

 

[access]

If your doing only 4/5 movement on the Smith Squats then why not just do conventional squats Omega?

One reason to use the Smith Machine is that it does enable you to go lower and sometimes heavier but with what your saying it's not necessary so my question is wouldn't it then be better to just do conventional squats anyway limiting to the 4/5 range of motion your asking for? That way your utilising more of the stabiliser muscles too for the movement which seems would be advantageous.

I have always done ATG squats or as close to that as possible and not a great fan of the Smith as feels a little unnatural to me with the fixed range of motion. Certainly I can do them if this is what we must do but propose the question none the less.

 

[OMEGA]

Most of your Energy and ancillary muscles will be expended via the Leg Presses FIRST if you do them Correct

Then when you do the Smith Squats it provides a method of Burn out and Isolation of Quads. Your Lower legs get proportioned this way and glutes wont get big.

Also both will give you a Very aesthetic look, and Legs will over all look better the one who just Squats.

 

[access]

Ok, makes sense. Thanks Omega.

 

[OMEGA]

Do it for 2 weeks and Observe the changes

Dorian Yates opted for a Similar rotuine, but he used hack squats instead of Smith.

Hack Squats are horrible though ( to much direct pressure where the Quads inserts into the Knee)