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'Legs' Topics

TitleAuthorPostsLast Post
Squat Form Critique Ravenfraust 1 6 monthsRavenfraust (7): Hey guys, Just started lifting again after a very long time. I realized my squats have become quite bad. I feel like I am leaning too forward with butt wink and not breaking parallel. I've had videos of me squatting from a long time ago but my form is still the same. I read about ankle mobility and I did some wall test. I Couldn't touch the wall with my knee with my toes 5 inches apart from the wall. Plus my heels go off the ground and I...
Want to enter a bikini competition.. ewhite 9 2 yearsjennaf (1): Have you participated in this year's competition?
Calves!!??!! Thedude1967 5 3 yearsThedude1967 (44): Thanks guys, all good tips I’ll try them!
2018 Onwards and Upwards Log varunj17 20 3 yearsvarunj17 (498): CYCLE 2 Week 4: 1. Squats: Set 1: 110kg X4 Set 2: 110kg X4 Set 3: 115kg X3 2. Pause Squats: 3 X 90kg X 3 followed by Chest Hypertrophy
Build "decent" quads with limited exercises? forgottenpass 12 3 yearseknight (58109): None of those are exercises I’d advise- especially not Russian twists. You’re putting your spine in flexion and rotation- the exact position you’re never supposed to lift an object from. Very unsafe. I would advise anti-flexion and anti-rotation movements for strong lumbopelvic musculature. Things like planks, side planks, anti-rotation band movements, and Pallof presses. -3X
Squats advice jostrosky 11 3 yearsjostrosky (346): @Yeags yeah I was just doing 225 and figured I would do some set of 5 to see form. I agree they are not the best. I don’t really want to invest in the power lifting shoes although they cast the same as the air max’s. I just get the flatter sole met cons
Upper/Lower - same exercises or similar frame 14 3 yearsframe (73): @wannabemuscular thanks for the link! Going to try this out. @Jsn3004 agree
Legs Mustbenice 2 3 yearswannabemuscular (33219): @Mustbenice There's no way for us to tell if you don't post the pics.
BHS and BBDL Hambo 2 4 yearsNorIda (46958): I still think this kid has us answering his homework questions.
Advice on a strength routine... Jreay4 10 4 yearshaole (2109): @Jreay4 If you play for your country's soccer team you should talk to the training coach. I think you're bullshitting us about that unless you play for a low level team for a low level country. If you are for real I would recommend telling us your goals first and where you are in your season or off season. Training properly for specific sports like soccer should always take into consideration the individual's goals and timing as it relates...
bodyweight Legs Workout moke912 2 4 yearsJesus (166): Nah. Pistol squats only.
Squat variations Hambo Jump to first page51Jump to last page 4 yearsJsn3004 (3265): @Dorich That Hambo used science to backup his arguments.
Bad pull? Or muscle tear Courtneyross52 2 4 yearsSalokin (877): It's hard to say exactly the cause of the injury. We're not in any position to diagnose. It would probably be best to get in to see your MD as soon as possible.
Critique My Squats Vtimez 6 4 yearskickinchicken (8717): Awesome stuff man!
Critique My Form - Decline Leg Press Vtimez 3 4 yearsVtimez (19): @Yeags Yeah, I felt like I wasn't going low enough. Damn
Girlfriend birthday gift Zebra Eating A Lion kills896 1 4 yearskills896 (1): These color changing coffee mugs make a great gift. Add a personalized image to create a fantastic looking, and functional, keepsake. If you like this Custom Magic mugs. Plese chick my site:
What do you guys think? Betin135 3 4 yearsBetin135 (10): Thanks
Pulled hamstring RyanMorgans 7 4 yearseknight (58109): Ok I give up. Who was he? -3X
Advice needed Deamaloku 4 4 yearsKyleMurphree (1): To lose fat from the body, one can adopt the following- Cut back on all bad fats Drink at least one gallon of water per day Eat more protein Try programme entrainement sportif program Drink coffee or tea I am sure that this will be helpful.
Unknown bruising on inner thigh mrotto 2 4 yearsYeags (1144): Probably hamstring pull or tear is it swollen? Need to get it checked out by dr.
Video: Squat form forward lean in upper body monastrand 6 4 yearsWest165 (574): Looks like you're having a hard time with balance. The bar needs to move in a straight vertical line throughout the movement. I agree with wannabemuscular and drop the weight a bit for a while. Also gotta keep those elbows pointing down!
Leg Day RandomBodyBuilder 2 4 yearsSOLARSUPLEX (8314): Knee pain is usually if a symptom up or down stream. Stretch you glutes/calfs/hams/quads. Do squats and deadlifts/ leg curls/ lunges/ calf raises and abductor/adductor exercises. Eat food Done
Back and Leg day 1 or 2 a week? Spencer1104 3 4 yearsframe (73): everything works, do whatever you like more. you can hit body part to failure so it will recover in one week - you will grow, if you like more half-ass workouts not going to failure on one of your gym sessions - you can hit larger body parts twice per week and you still will grow ( you must be able to know your body possibilities perfectly in this case). It all depends on how you like to train, muscle growth occurs if you give muscle enough work...
Tritons log 3 Tritons Jump to first page40Jump to last page 4 yearsTritons (670): Hi, sorry for no updates. Started working and school is also going strong so could not make any update. Training has been going pretty well, current gym numbers: Squat 230 Bench 180 Deadlift 270 Been dealing with eating problems and sore/hurting joints, so for now going to take easy on everything. I was planning on doing a meet on nvember, but will se, how i will be feeling.
NEED ADVICE ON Conditioning Jenrboyle 7 5 yearsSOLARSUPLEX (8314): yeah lets just break her knees
cheap and durable Elliptical machine syfurian 2 5 yearsFrostshock (13324):
NEED HELP leg workouts!!! anteis99 3 5 yearsJsn3004 (3265): A workout won't get your legs lean. Having a low bodyfat percentage will make your legs leaner. I'd recommend bulking up though, you're lean enough. I'd follow a program and stick to that and your legs will become more developed. If you make your own program, I recommend reading this first.
Squats and old injuries scauffiel 13 5 yearshangi (1): Stability during exercise is key and it is determine by your exercise shoes. So for proper stability get the best exercise shoes to flex your weight better.
how to work on my legs this time? panchakshara 7 5 yearsdan87 (1): I've recently started doing a 9 sets of squats every leg day, 3 x wide stance, 3 x narrow stance, 3 x front squat. One each at 5 reps, 10 reps and 15 reps. My legs are getting battered but it's working! Try it out!
Issue with knees? Elijha_blue 6 5 yearsDevley (1): A slight meniscus tear can cause pain on only certain movements. Did you end up going to a doctor at all?
Bar POPS off back on squat concentric? forgottenpass 8 5 yearsSOLARSUPLEX (8314): @norida that's what years of not doing legs did for me. They are catching up though. Haven't tried 1rm on squats in a long time..
Powerlifting advice needed JamesM 16 5 yearsSOLARSUPLEX (8314): I feel ankle/calf mobility is often over looked until it becomes a problem. Off to YouTube to find the ultimate ankle mobility video. And yes @hambro that was directed at op
That torsos lean in the squat NorIda 5 5 yearsJamesM (22): Guys with shorter legs have an easy time squatting. it's us lanky B***ards that suffer! Although saying that Brian Shaw makes it look effortless!
Help for routine guide Titaniumshield 4 5 yearsTitaniumshield (1): Yes, i can definitely workout out there times per week. The problem was that i wasn't sure it's going to be enough. I tried for two weeks but i couldn't continue because of sudden workload. But like you said a little commitment is possible. With that said, what can you suggest for the session regarding my goals. I do traditional curls and also mace style workouts. Where do i start the research?
16 year old squatting 300 pounds Yeezy_Boy 6 5 yearsforgottenpass (382): Ye would be proud
how to jump higher SwoleDog94 11 5 yearsSOLARSUPLEX (8314): Ni
Lets talk about that booty! SOLARSUPLEX 11 5 yearsSRorhrbac0808 (47098): HEY FIRE FUUUUUUCK YOU
Leg press footing variations! SOLARSUPLEX 12 5 yearswannabemuscular (33219): @eknight Yes, true. My quads were more sore overall. Not just a specific part of them.
Leg Extension/Adductor/Abductor useless? MizAlmie 7 5 yearsMizAlmie (4): Thanks EK. I get it now! The translation that you have fully described above make sense and links to a conversation I had with a PT in the past. Thanks again-
Recovery kezlar92 3 5 yearsJsn3004 (3265): There has to be something different in your life, whether it be your training, diet, stress, etc. If everything is the same i'd try taking a few days or a week off. It couldn't hurt and can also be beneficial.
Leg Day: After Rest Day or Day before Rest CaptainKanter 3 5 yearseknight (58109): It doesn't matter. At all. One bit. Whichever you prefer. There is no "better" in this case. -3X
Legs & Shoulders HardBody 2 5 yearsErickFromOmaha (4195): Head shoulders knees and toes.
push pull legs HardBody 26 5 yearsNicholasIsAnAsian (1): @Rawsteel Thank you so much and greatly appreciated for your reply. I will bear in mind. Have a nice day ! =)
Attempting to loose that last stone Claire 3 5 yearseknight (58109): Can't spot reduce. How many total kcals are you eating? How much protein are you consuming as a vegetarian? -3X
Training legs after acl surgery ???? BTB1690 8 5 yearsBTB1690 (1): Nobody likes a smart Arse Jason mate :)) but thanks anyway lads , I've not done any more weight training on it, just exercise bike and going on the leg press with 0 resistance just for movement, been out along time had lcl,mcl & pcl done previously got blood clots and stuff after it,been unable to train n got in shit state, just eager as fuck cause can start to see some light at the end of the tunnel, just be sticking to the upper body just...
Some Help ON Lower Body nraymond 6 5 yearsSOLARSUPLEX (8314): Disclaimer. I'm not an expert and I'm sure that routine is unbalanced as hell.
Calves help GreekLegend 15 5 yearsAnik (1): Calves thats really fucking problem if you are more than 180-185cm hight...
Questions about making a great booty, etc... fitnessgurl88 11 5 yearsjennaf (1): Guys, you can share link here? _____________________ sexy jumpsuits
Good Leg n Shoulder Routine HardBody 2 5 yearseknight (58109): -3X
Quads vs Hams Thatguy81 3 5 yearsKansas___Boyyyyy (3361): Do hammy spreads till you want to do yourself from behind. Also do not do heavy weight on leg extensions for a long period of time or you will enjoy a trip to snap city.
Painful vmo cramp after leg workout forgottenpass 5 5 yearsSOLARSUPLEX (8314): Drinking water during your workout will not help with behind dehydrated during. You need to be consuming that water throughout the day ontop of while training.
Not a tighter butt, but a bigger butt balkan123 3 5 yearsA_em (2424): Don't igonre hip thrusts/glute bridges. I feel like girls are so crazy about the squats, but there are many other exercises that will help you build nice, round glutes. As mentioned- hip thrusts, lunges, floor work (with ankle weights/resistance bands) focusing on your hamstrings (e. g. donkey kicks, rainbows). I do circuit training on a leg/glute day and I love it. A lot of different movements with heavy/low weight. Just keep it...
High/Low bar back squat Hambo 6 5 yearsBeans (4204): Nah
Fix knee patella tracking,and pain? forgottenpass 16 5 yearsforgottenpass (382): Ok,thanks for the info!
Exercises to Develop Inside of QUADS ambitiongainer 13 5 yearseknight (58109): ^^ Clearly. -3X
Another help thread! Deads/Squats Thatguy81 10 5 yearsThatguy81 (541): Just battled legs again, here's what happened: Squats: 135x5, 225x3, 275x1, 285x1(pr) Deads: 135x5, 225x5x2 Leg press (calfs): 6 plates x12, 8 plates x10, 10 plates x8 Seated leg curl, 70x10, 90x8,110x8 Seated calf raise: 45x12, 90x10, 115x8 I don't know how far off the program that is, but I squeaked out 10lbs more for a new 1rm on squat, so I'm happy...
185 front squat female slaviknifanov 1 5 yearsslaviknifanov (31): 185 front squat female too bad we dont have any older version but she managed in 3 months to go up from 95 lbs front squat to 185 lbs ! sick progress shes doing bulgarian method :P
High or Low Bar FatKid_AtHeart 13 6 yearskozzletoff (379): I've always done high bar but after my ACL in the spring of 2014 surgery which used the middle 1/3 of my patellar tendon as a graft, I've been having some pain when I squat..should I switch to low?
Recovery Hamer93 10 6 yearsHamer93 (9553): Yeah I get deep tissue massage every other week, I'm hoping it's the fact I've just gone back to uni compared to having 5 months off
Shoes for HC squatting JaakkoKK 13 6 yearsJaakkoKK (1): All right gotta give lacrosse ball a shot ^ ! Still looking for new lifting shoes somewhat 1/2" tall or even under heels. Thank you for the suggestions!
How to sidestep like Nehe Milner-Skudder Duncan88 2 6 yearsmikew (11494): Squats + skill specific training + purposeful practice + good coaching... I'm tempted to add plyometrics to that list but I think that kind of stuff tends to be overrated
Switching From DUP varunj17 10 6 yearsvarunj17 (498): had a much better day today...decided to complete my squat strength day which i failed yesterday Set 1: 112.5 X3 Set 2: 112.5 X3 Set 3: 112.5 X3 Set 4: 112.5 X3 +1 +1 Did some rear delt work after this
Andrey Malanichev New WR Squat Dbyrnes 2 6 yearsSRorhrbac0808 (47098): Yah that squat was so unreal. He is so damn epic. 2500 total? Wtf lol. And Hamilton is a freek.
knee hurts after a long ride jonrivs49 22 6 yearsdianeb (1): You can go for different therapies like massage therapies to get rid of this knee hurts. I used to seek the help of an expert physiotherapist in Dynamic Physiotherapy and sports injury clinic, Burlington for my knee pain. He advised me to do different therapies once a month along with the exercises. You can also try it.
bulgarian method with my girl slaviknifanov 5 6 yearsslaviknifanov (31): i think i remember you from my old previous videos god i was awful haha such a typical beginner its unbelievable
First time squatting in rack. Critique form? Jiaxie97 9 6 yearssmashley23 (1): I wouldn't worry about going past your toes. Your knees go past your toes all the time and they're fine. Link 1 Link 2
SBD knee sleeves Gianluca69 20 6 yearswannabemuscular (33219): @Zepa No, didn't try those, but I've been using the Lifting Large "Black Crusher" ones for almost 2 years. Quality is good and pricing is great. Been thinking of trying these new ones.
Calum Von Moger and Stanimal train and troll Stanimal 1 6 yearsStanimal (622): Hey everyone, In this 2 part video I'm training legs at Gold's Gym Venice with Calum and then we go eat and spend some time at the beacbh, nothing too serious :D part 1 part 2 Stan
Shin splints forgottenpass 26 6 yearsDevley (1): Taping your shins helps, compression socks and cold after. This is a great article on dealing with them and what exercises will help. For runners but idea is the same. I also attached a link to a cold compression wrap. worth a look into.
Critique high bar squat form! Jiaxie97 17 6 yearseknight (58109): Did you even bother to read my response to OP? -3X
Back squat and erector spinae Hambo 2 6 yearsBeans (4204): Reps for best erection joke.
Critique my form adale 9 6 yearsBeans (4204): @adale Sorry I didn't mean your overall back angle, I meant your upper back. You were losing the stiffness and shrugging forward. It looked better on the high bar, other than the mobility issues at the bottom.
410lbs x 3 (SQUAT) SickoShreddo 17 6 yearsRand (4291): Just assumed the bar would not stick as well to a sweaty back. I will be squatting shirtless in no time! Or in about 50 pounds from now.
Great tip for Low Bar Squatters Stupot316 5 6 yearsRand (4291): I am glad he is sticking with powerlifitng for the long haul. He is going to life some huge numbers.
Front squat form... Please help Jiaxie97 16 6 yearseknight (58109): If you are physically capable of sitting in a chair without your knees going forward, though, then it's not a biomechanics issue. -3X
Reverse hyperextension Fayzeh 16 6 yearsFayzeh (1546): @eknight I see what you're saying. I'm going to workout at a different gym and see what equipment they have. Not to be stubborn, but smaller stability ball following the form u posted above. I didn't notice the hip thing at all. I will also try the incline suggestion @the1. See how it feels. Maybe add weight if I find it too easy. The stability ball was hard because I had to legit reach my arms to grab that bench! I knew something was off.
*How to Squat with Ed Coan !! (Video)* FiremanSi 4 6 yearsFiremanSi (42408): @Robinson252 Unusual concept to grasp but when u do it makes sense !! :)
FORM POLICE..Squats varunj17 1 6 yearsvarunj17 (498): Hi Here's a video of my Squats.. Wanted to check out the depth for me...I cannot go ATG because of a try and go as low as I can... Help would be appreciated
Deadlift tips dserious111 5 6 yearsqtdreams92 (1630): I like his video on how to squat. the overhead press one is good too.
Vastus Mediallis feeling soft Hamer93 5 6 yearsjja0016 (829): lmaoooooooooooooooooooo
Leg Day Fayzeh 14 6 yearsRawsteel (940): It used to be when i was able to squat/rdl and when i got stronger in them, these days i feel successful if i manage to complete a leg workout without aggrovating my bad disc, which happens if i take a rep too deep in the leg press or loose my balance during bulgarian split squats :P
The internet is a funny place. Rand Jump to first page43Jump to last page 6 yearsBucky (3871): tren will make you like some weird things man... I'll keep trying to find that list for you though <3
"Candito" Gain Train varunj17 Jump to first page31Jump to last page 6 yearsvarunj17 (498): Hi people i haved been inacTiver here lately as been busy with other stuff...logging was the last thing i could have done...but managed to keep my workouts still on track started my week 5 of the Cnadito's progra,m C1W5D1 Goal: 1. Squats: 117.5 X 1-4 2. Dead lifts: 87.5X4, 90X4, 95 X2 Achieved 1. Squats: 117.5 X 2 ...could have done the third with help from a spotter but decided against it.. 2. Deadlift: 110X, 105X4, 110X2 Optional...
Deadlift form? Jiaxie97 10 6 yearsJiaxie97 (10): Thanks guys! So start hips lower, and as I move past the knees, just think about "standing?" Sorry I've been asking so many questions by the way, I'm the only one on my family or friend group who lifts and I'm sort of going solo lol so I need as much help as I can get. Is there anything else off wrong with my form besides hip position and Hyperextension at top?
Energy Fayzeh Jump to first page34Jump to last page 6 yearsthe1 (33861): hahahha....
PHAT in my Homegym GoldenAesthetics 9 6 yearsGoldenAesthetics (19): Perfect, thanks alot
Second hand Spin bike Hamer93 6 6 yearsqtdreams92 (1630): @Hamer93 the service guy comes to our gym to fix the equipment and he finds a lot of dust and hair between the pedals where it spins. So maybe check for that first? Yea he sprays oil afterwards but not too much otherwise it will drip to the floor and make a big mess.
Adding mass to quads, with a weak knee? Snoogal 10 6 yearsZyzzst (4486): @csizemore21 ive preexhausted so hard before, by the end of my workout i couldnt even squat the bar....i probably looked like an idiot in the gym
Research studies Hamer93 4 6 yearsHamer93 (9553): Thanks EK and @rawsteel it's for an assignment but thanks for the studies you put!
Need some help/advice for deads... Thatguy81 13 6 yearsThatguy81 (541): Thanks for the info guys! @Rand I've never even heard of paused deads before, but I'll try them and see how they feel! @WinnersNeverQuit I'll try that also, I have s goal and all the advice helps!
Pain in abs from squatting Jsn3004 10 6 yearsNorIda (46958): OP finally hits a 225 squat. Dies from multiple internal Injuries.
Knee sleeves Zepa 14 6 yearsBeans (4204): I use Rehbands. I like them a lot. They fit pretty well and are easy to put on and take off. I've had them for 2+ years, squat 2+ times a week with them. I only have them on when I squat. I take them off for the rest of my workout and wash them after every 1 or 2 uses. I hear people say theirs have worn out but mine are mint, so I'm assuming this helps.
low bar squat versus high bar squat Hambo 20 6 yearsbslo (262): I like to do both. I can go much heavier with low bar so thats what I tend to do my heavy sets with but if Im doing some rep/hyper work I usually do high bar.
Spoonfeed me Calf/Ab knowledge Real quick Kansas___Boyyyyy 16 6 yearsFiremanSi (42408): @Kansas___Boyyyyy Good stuff buddy.
The 20 rep squat Hamer93 12 6 yearseknight (58109): @Beans Every leg day. Was running a bro split, so only once a week. On a semi-related note: -3X
Hex Bar dserious111 12 6 yearsRawsteel (940): Tryed the hex bar once when i could deadlift and i loved it, it felt more "natural" and i would have used it if my gym back then would have had it.
Do you see a difference between squats? Jiaxie97 1 6 yearsJiaxie97 (10): First video a week ago, second video this week. Any difference? I'm just working on keeping more upright. Thanks. First: Second: By the way, my gym has no squat rack, so please don't judge. Thanks again.
squat vid Chris duffin and silent mike Rand 4 6 yearsdatabas1c (2188): Chris is a crazy athlete. I think he owns a gym here in Portland too. I've gotta go check it out!
Squat form, critique? Jiaxie97 27 6 yearsqtdreams92 (1630): @Jiaxie97 I think you're parents will accept it soon enough. Once they realise gym is not just for men and there is no risk of you turning into a man by getting stronger. Or try my tactic. I started listing the things I could be doing if I didn't lift, and dad was like 'no no, you stay at gym!'. Ha.
Russian Squat Routine wannabemuscular 2 6 years3six9 (220): Looks very similar to gvt to me.
Squat form! Jiaxie97 10 6 yearsTyrannosaurusFlex (2641): It's due to the tibiofemoral force exerted on the knee joint in the lowest part of the movement. I don't remember exactly, but @eknight proved this to be the case, backed by peer-reviewed scientific studies. Your posterior chain will develop just fine without going "ass to grass".
Please critique squat form! Desperate? Jiaxie97 Jump to first page54Jump to last page 6 yearsJiaxie97 (10): Thanks so much! For my legs I try to keep them shoulder width with knees and toes pointed out. Can't video from that angle, but I believe it's okay!
URGENT help needed Plz PICS Greekyogurtgoddess 12 6 yearsGreekyogurtgoddess (1): You sure did, thanks :) I feared someone would say this, but I'll stick with it for at least a week just to see what happens. I know I gain muscle easily, but I can't expect miracles. If nothing happens I'll lower to 1600
High bar squat vs low bar squat Zepa 9 6 yearsZepa (730): Just did legs. Tried low bar squats and didnt quite like it so I end up doing high bar squats. Im still going to keep learning also thanks for those videos
Specialty Squat bars wannabemuscular 5 6 yearsRand (4291): Rude is right, Buy them all. My gym doesn't have any of them but Uni gym where I started working out had a safety bar they are a pretty cool variation. I would love to use a belt squat machine and try the buffalo bar.
Football/strength/cutting Robin 3 6 yearsRobin (1): Cool. I do intermittent fasting and eat between 12 and 5 and it's been working like magic. I was thinking if I did a refeed my match starts at around 3.30 and ends around 5. So I thought I might eat all my food before 4 on my chest/refeed day then do a 24hour fast after. John Romaniello does a feast fast thing where he does a full cheat day followed by a full fast the next day so u could do that.
Andrey Malanichev lolssons 4 6 yearslolssons (1249): @rude Did you watch his workout video from last year i think when he did 926x3 in his hometown gym also looked like warmup fucking crazy strong!
ESPN girl squats 300. Hilarious comments Rand 2 6 yearsMissQ (4): I must be blind....
Squat angle monitor degree: back + knees lol Sharkoon1 1 6 yearsSharkoon1 (565): That's so funny and cool.
Very tight biceps femoris question ehukai 3 6 yearsehukai (115): I appreciate the advice. For the past few weeks I've been doing self myofascial release on my hamstring and it has helped and also reduced tension in my lower back. I've been hitting a 1:1 ratio of quad to hamstring training but should probably throw a little more volume for my hamstrings as they are underdeveloped compared to my quads. The only issue is my entire body is so dam tight my stretching/foam rolling routine is taking more and more...
MyStrengthLog LittleJones 11 6 yearsLittleJones (4): I had a fine workout today with a lot of volume. I worked my hams and back. Actually the plan was to do some heavy deadlifts, but since my knee has irritated me a bit the last couple of days, I decided to leave it to stiff legged. First off, as always, I started with 30 min of foam rolling and dynamic stretching. Stiff-Legged Deadlift: R:120 10x100kg / 220lbs 10x100kg /...
Leg assistance exercises OHPloser 10 6 yearsOHPloser (4): Well that's good news I get bored quickly with the same accessory work, big 3/4 never get bored of but the rest can get tedium. At the moment with the main lifts at the moment just hitting 3-5 sets of 3-5 until 5x5 is hit then increase the weight.
bodyweight lunges and squats? jf89 3 6 yearsjf89 (4): Uuummmm ok.....
progress in natural ghr/russian leg curls Rawsteel 4 6 yearsRawsteel (940): They sure are, but since i've had 2 mild muscle strains at the same place in my left hamstring the last 6 months i've been a bit scared of doing them. But my physiotherapist said that it was a good exercise to help prevent ham injuries, something the study below supports, or atleast for soccer players.
Deadlift split for the injured GainzMcGee 1 6 yearsGainzMcGee (1): Hey guys, newbie here. Been in the gym 10+ years but only in the last year have i started eating clean and recording my progress and actually training right. Finally seen some awesome gainz in strecgth and size. Right now im out with a shoulder injury. I get a sharp pain in my antirior/lateral delt when i lift my elbow up to my shoulder. Obviously upper body training is out of the question. I can, however, do deadlift and lower body/core...
training legs twice in 3 days ashvinmuthumala 2 6 yearsRawsteel (940): How did you train them (sets, reps, etc)? PS, you should jump on a proven program or ask someone who knows their stuff to help you build one, that way you won't encounter this "problem" again.
pr squat 335 for 6 csizemore21 26 6 yearscsizemore21 (799): @ehukai yeah I haven't congenital spondy, currently working on strengthening hamstrings and and Doing alot of extra mobility work
What kind of shoes do you squat and deadlift Snowboard901 Jump to first page32Jump to last page 6 yearsSnowboard901 (169): Thanks for all the recommendations! I decided to put the Chucks on hold. Today I did Squats and Deadlifts barefoot and I really liked the feel so im going to stick with that for a while!
Doug Miller Squats Beans 11 6 yearsBeans (4204): They should have a deadlift off.
Chad smith 500x22 squat?! Rand 12 6 yearsNorIda (46958): That was some silly counting challenge. We've done squat and deadlift challenges with like 1.5bw for AMRAP sets before. They were much more fun imo
How to make my legs grow? Ecto Juicywog Jump to first page41Jump to last page 6 yearsJuicywog (25): Thanks guys 💪
Squat help!! mrPopo 4 6 yearsSOLARSUPLEX (8314): Im not super technical with names and what not, but the outside of my hips are weak which would cause the inside of the leg to try and compensate for its weak counterpart. This caused my kneecap to be slightly misaligned which caused a grinding/ inflammation in the area which caused great discomfort. I stopped squatting and went to physical therapy where they gave me a handful of exercises to do. I did them and continue to do them and i believe...
Matt Ogus 500 Lb Squat PRGrind TimmothyGen 23 6 yearsTrev182 (14986): Slow negative? Looked fine to me!! Nice squat!
How to get Shredded Legs StephenGabrielFit 29 6 yearsTyrannosaurusFlex (2641): PAGING @MIKEW, MAKE THIS HAPPEN
315x5 deep squat new pr csizemore21 12 6 yearscsizemore21 (799): Right, I'll def get a vid next leg session. Prob gonna start taping all my bigger lifts anyways to check for where I'm struggling at
Squat shoes or no squat shoes? Austonmartin 3 6 yearsAustonmartin (7): @wannabemuscular thanks, I just read your forum post and the T-nation article and I think I'm gonna go back to barefoot because I am for sure hip dominant and I have a wide stance. I dont have a problem getting depth, the only problem is knee pain if I try a closer stance.
4 day split? Beastmode1607 12 6 yearsBeastmode1607 (88): @Hamer93 I try to do 4 exersizes at the very least I train 8-10 reps heavy as I can with good form I usually go 5 exersizes each muscle
chronic knee pain. dinuman22 6 6 yearseknight (58109): -3X
low bar vs high bar squats csizemore21 9 6 yearsBeans (4204): Interesting in this video around 9:20 he mentions that if you do low bar and deads, it's a lot of posterior chain focus, and you need to do something to "bring up" quads. I would have never assumed that doing low bar squats wouldn't be enough for quads.
emberessed of my legs :( pics BGM990 19 6 yearsdarklight79 (3088): Teens + first year training = Free steroid cycle. Growth response so huge it's not even funny.
Which is more taxing for the CNS? Rawsteel 7 6 yearsRawsteel (940): It doesn't, im just curious.
Bodybuilding Split by Christian Thibaudea leanr0x 2 6 yearsswollenscott (571): I like his ideas generally. I love cluster sets. Harder then you'd think.
Hamstring exercises for injury prone Hamer93 14 6 yearseknight (58109): Those coaches are not consistent with what the current accepted practice is among medical rehab protocol, for both injury recovery, general deconditioning, or strength protocols. -3X
Why Am I Getting Really Bad Shin Splints ??? ShreddedSumo 9 6 yearsShreddedSumo (10): I will certainly give that a go in the gym today, in fact I am going to buy a tennis ball on my lunch lol Thanks mate.
hamstring injury question martym 26 7 yearsmartym (1): update as of 10-9 I noticed additional bruising behind my nee in the last 2 days. Still fee small bump when I sit and whole hamstring feels sore especially on top and behind knee. All my muscles in both legs seem sore and out of wack. Can the hamstring be so sore after a tear after 2 weeks On October 17 I will be going back to hip/knee specialist surgeon and request mri. My physical thearphyist wants to strength butt muscle to help...
Smolov training Azzdog18 10 7 yearsAzzdog18 (358): Wow fark that haha...insanity. Thanks a lot man...I must've looked like a genuine retard in gym today, couldn't wipe the smile from my face
Leg extensions destroy your knee right? lolssons 4 7 yearslolssons (1249): ok thanks guys, Iam in to learn so this was much appriciated.
Hamstring Curls before Squats IrishGymSheep 9 7 yearsBeans (4204): @Rawsteel Who you calling a moped?
leg routine critique queenquebec 14 7 yearseknight (58109): @queenquebec IMO, that looks much better. -3X
any really good L/P/P routines? yeahnicck 8 7 yearsSOLARSUPLEX (8314): :beer: word. Thanks EK
Diet Help thundathighz 7 7 yearsthundathighz (1): Dem 41 Ok I was about to say... Thanks for clarifying. Wow 348 carbs I know I shouldn't freak out but I cant help it... Right now I haven't been watching calories at all so maybe I need to shut up because I'm probably eating much worse. Fat and carbs and not enough protein. thebulkybitch- Wow I was thinking this myself. I use to do paleo but I would get carried away with fats and I know I need more carbs for "bulking" muscle gaining...
Abomination. TheSecret 5 7 yearsTheSecret (7): Hmm, nonetheless this guy is definitely a beast! LOL, it's even better when guys like this are humble about it.
Exercises to build the ASS! G23 3 7 yearsFiremanSi (42408): @G23 glute bridges/hip thrusters, glute ham raises, wide step lunges, squats obviously, deadlifts. Some other credible mentions would be hypers, reverse hypers, pull throughs.
Are squats all they are cracked up to be? Dexdbest 19 7 yearsTrev182 (14986): What a post Brian.
Frontsquat form check Assie321 15 7 yearsAssie321 (70): Thanks for THE replies everyone! @cassious no wasnt afraid of it Just noticed it myself after I saw video, but your right. Going lighter next time and pause at the bottom to get a better feeling of it, will post here how it went!
Tight hamstrings run in the family??? notredame46 9 7 yearseknight (58109): 80-90 degrees is normal. Tight would be less than 80 degrees. We use static stretching on patients regularly, so I'm not sure why it would be not advised. -3X
Looking for more Hammy work? wannabemuscular 9 7 yearsbslo (262): I do the bridges but with my back on the bench and feet on the floor and a BB across my waste. Great glute and hammy exercise.
Anyone ever hear a pop in hamstring? Jelet 8 7 years_RudeCrew (15100): I'm waiting for you to blame genetics.
Desperately need help on squats progression darklight79 7 7 yearsdarklight79 (3088): Yep. Will do!
Care for your health (+i'm happy to be back) almighty_she 25 7 yearsalmighty_she (562): Well I always have a great laugh going through this forum, so I don't mind :D
Squat Form Check - Video rklohe 21 7 yearsrklohe (511): @Beans hey thanks man. I have really tight hips that I've been working on to correct the anterior pelvic tilt and strengthening my core. But I do have a big arch at the top of the lift with my butt out. I'll keep working on that, that'll also help with my depth on the lifts In regards to the arms, I'll play with hand placement to make it feel more natural to get them aligned with my body more. Thanks for the response! Learning a lot from you...
Do u have loud Cracking/Creaky Knees?? (Vid) FiremanSi 7 7 yearsFiremanSi (42408): @jonrivs49 Mine crack like FOCK after sitting down for a long time... Also i know this can be enhanced when u worked ur glutes hard in the 2days previous on a lower body day buddy.
New programming for legs Outwork_08 6 7 yearseknight (58109): I would discuss it with your PT then, since he or she will know the specifics of your injury. Asking an Internet forum isn't in your best interest. -3X
*Should I SUMO or Conventional Deadlift ??? FiremanSi 14 7 yearsFiremanSi (42408): @WinnersNeverQuit Happy birthday brother. @Eat2Trainn247 Yeah man i always find articles like this interesting. It says i should do conventional but i feel SAFER doing sumo as less lower back involvement.
Servicing the wheels Fosta41 3 7 yearsFosta41 (79): Cool, thanks man, much appreciated. They do have a GHR so I'll make some use of that.
Ideas for compensating an acl Jonno11 5 7 yearseknight (58109): If you have stability and your doctor says it's ok, I'd really hit those hammies hard and never, under any circumstance, do leg extensions- to much anterior stress on the joint. -3X
New gym Elminister 4 7 yearsElminister (3412): In old gym I used a variation of this machine as a squat rack: Maybe I'll have something similar here.
A Scion of Iron- Shannowman Log. shannowman Jump to first page81Jump to last page 7 yearstamere01 (7126): Holy Sh*t that's an insane squat. In for that vid. Out of curiosity what is your total over the big 3?
How To Build Up Calf Muscles? PureLifts 5 7 yearsgolagola (307): i have no research but i work in the (15-20) reps range and i see very good muscle gain in the calf .
Do you reckon? IrishGymSheep 11 7 yearsjonrivs49 (3001): Agree with this. Newbie days all I know about human anatomy is Bicep. Bicep everyday man.
Epic frontsquat IrishGymSheep 9 7 yearsBeans (4204): Haha I would imagine those squats would be brutal with those things spinning like that. I can't imagine squatting anywhere near my max if the plates were all of a sudden 3x the size and spinning. He looks like he's going to fall over.
knee patellar tendon pain, while squatting. DFMaster240 20 7 yearsDFMaster240 (577): I think I had this surgery last year, a patella surgery of an extra piece. But it took me 2-3 months to be able to walk, then another few months of therapy, for me to be able to run.
Lower body MassTitan 3 7 yearseknight (58109): Box jumps. Burpees. Mountain climbers. You want to do lots of plyometrics. -3X
Squat for super long legs? LucyPancake 9 7 yearsbslo (262): Hip flexibility is a big factor with being able to sit into squats like that too.
Hamstring Injury?? Hamer93 3 7 yearsHamer93 (9553): Yeah it's hurting to extend my leg, that's why I'm wondering if it's just insanely tight
Stubborn Calves correra911 8 7 yearsDanimal_88 (9761): Train them every other day, alternating between a 5x5 and 3x10. Look for full range of motion and a pause at the bottom and top. Follow this routine in a caloric surplus for the next 2 years and you will see some results
Glutes over powering quads nine0seven 17 7 yearsSwift (1411): Pre exhausting the quads to get a greater emphasis on them in the squats is a little backwards. I can't remember where I saw it but the analogy used is: Imagine you have 3 fit and healthy guys to help move a large heavy table, one of them has just come from a big workout at the gym and is pretty fatigued, do you think he is going to do more of the lifting, or are the other two going to have take over more... Omar isuf has a video with Jeremy...
S O S Calves MlEqO3fo 2 7 yearscwt (10): Calves are often predominantly based on genetics, but the way I think of it is, your calves are used to essentially light, very high repetitions-eg walking- so if I needed to hit my calves I'd do heavy (8-12) standing press and then slightly lighter on seated (10-15). Give them something that they're not accustomed to. Also, try hit them 3x a week eg mon wed fri. 4 sets standing 3 sets seated.
Cant arch back, no matter how hard.(pics) DFMaster240 12 7 yearsbrian12 (9495): Awesome advice. I will try this too. Thanks @ek
The results are in (Smolov meso) eknight 29 7 yearseknight (58109): @bslo thanks! I think my legs could have handled more; not sure about my back! -3X
Log- 3X attempts the impossible! eknight Jump to first page201Jump to last page 7 yearsFiremanSi (42408): GAINZ ARE COMING !!! :)
What depth should you squat at? maximus24 13 7 yearspandasashi (3859): I don't know why (maybe you can shed some light on this ek) but when I stop at 90, my knees hurt like hell and ache the next couple days...but if I go about as low as klokov in this vid, I feel great... btw, there's history of shitty knees in the family
Why everyone cant squat the same. _RudeCrew 14 7 years_RudeCrew (15100): No problem man
Swolen knees Hamer93 5 7 yearsHamer93 (9553): Yeah knees are moveable, no difference in range of motion, just ache and feel dead. Hurts walking up the stairs but not doms, sort of feels like my knees need to click if you get me?
Squat test/growth hormones vs. Leg press ATN_Coaching Jump to first page34Jump to last page 7 yearsjonrivs49 (3001): @golagola. Im just saying hypertrophy occurs on both squat and leg presses. If your injured you can still built decent amount of legs by leg pressing. but if not, dont make excuses not to squat. Leg press gives you hypertrophy but squatting will benefit you more. In squat you also build overall body strength. More weight to handle means more weight for hypertrophy that leads you to more muscle mass.
Box squat on phat Nickbook 5 7 yearsNickbook (1): Gona give them a try Thanks m8
Pistol Squats? ajones46 12 7 yearsKansas___Boyyyyy (3361): Open thread to view post.
*5 Deadlift Tips from Brandon Lily (Vid) FiremanSi 8 7 yearsFiremanSi (42408): I come across so many vid's in my daily hunts on te TUBES but i don't wanna flood u guys with everything. This was exceptionally good though.
Please critique my low bar squat form. DFMaster240 27 7 yearsFrostshock (13324): Yeah, it'll take longer but I use a tennis ball for my glutes/wrists and sometimes my calves. It's just kind of a bitch to get into position for it to apply enough pressure. Would definitely invest in a foam roller though, can buy one online for like $20
How to know if quad/ham imbalance? mikew 7 7 yearseknight (58109): A physical therapist is your best bet. -3X
Gym Aggression Gymtiger 18 7 yearsEat2Trainn247 (2557): My opinion is that most individuals mentally psych themselves out on their leg days, especially the "heavy" days. Idk if its ego or the fact that the squat is a very demandinf exercise and requires over 200 muscles to complete but most people overthink things and their mind games cause them to miss reps they should be able to hit. No extra rage or aggression necessary. Consistently squat with safe, optimal form. Get in. Squat down,...
SQUATS floriduh Jump to first page63Jump to last page 7 yearsfloriduh (43): Thank you. So nice to get advice from a women.
Clicking hip flexor... sriram 6 7 yearsFrostshock (13324): Have the same exact click in my left leg/hip joint. As soon as my femur reaches a top position toward my torso during something like Fire Hydrant circles it clicks. Usually deep body weight squats alleviate it or completely make it go away for a bit in my case. I'm sure the stretch I do has a name but basically wide stance, atg and bring myself between my legs. From there I'll either bounce a couple of times lightly or use my elbows to push my...
Squatting with long legs nine0seven 19 7 yearsFrostshock (13324): Everything mentioned above. Looks like you need to lead with your hips just a bit more before you start breaking at your knees
Front squat cassious 6 7 yearswannabemuscular (33219): Work on the proper clean grip. It's a bit uncomfortable as you work up your flexibility, but it's totally worth it when you master it.
squats Vtimez 16 7 yearscassious (2926): I haven't done back squat for 6 months, I've been doing front squat and I just tried box squats like in the video AND I just hit what my front squat max is with ease! Definitely enjoying this!
Front squats Konstantinov 16 7 yearsgolagola (307): i always do and did front squat in my routine as i workout home , the first month u get very hard to do front squat after that it feel more comportable than regular squat and u can get more deep and with oly shoes or any shoes with heel it even feel better .
Bigger calves ? TagerAesthetics 12 7 yearseknight (58109): Gotta hit that soleus! -3X
Anyone prefer Goblet Squats to back or front ajm87 4 7 yearsBaggy (925): Agreed with @Dempsey. My girlfriend is getting into lifting and I'm starting her off with goblets for a while before I move her to BB squats. I don't think she has realized how much of the routine I have given her is to do with working out her butt. ;)
Keep Straining Glute(s) LongBeachPatriot 2 7 years_RudeCrew (15100): Just keep squatting and eliminate the exercises that tweak it!
bought glute ham developer crossfit golagola 16 7 yearsgolagola (307): @xPerfidy ok ty i didnt know that , i just tried today glute ham raise on the legs day and it felt very very good i was able to do 10 reps very very hard and yesterday i have done sit up this really kill my abs i never felt so sore like today in my abs
jumpsoles vs jump manual Activeworld23 1 7 yearsActiveworld23 (1):
Train with Kai Greene - Legs Workout PART 2 a1apex 5 7 yearsElminister (3412): Those are some provocative pink tights...
Could I get a box squat form check please? Baggy 8 7 yearsBaggy (925): That sounds good, thanks! Lol I don't shoot hoops but I'll assume this makes you a big dog on the courts.
Reverse Hypers Without a Machine AarronStenner 1 7 yearsAarronStenner (10990): Does anyone do reverse hypers without a machine? Ive seen it done with a ball but I actually dont know what my gym has done with them haha wanted to do DB Press on them and ive forgot to ask the manager what he has done with them.
Wow,Pure Motivation: Elliot Hulse (Vid) FiremanSi 23 7 yearskickinchicken (8717): I need more motivation to stay at home and NOT train. Actually psych myself up for eating all day and recovering because I know that I will be that much stronger after a couple recovery days. I don't care who's around me or what other people are doing one bit.
New Train with Kai! Legs 2.0 a1apex 1 7 yearsa1apex (1): Thought you guys would appreciate it, the new part to the series.
Squat challenge for leg day adam82a 6 7 yearsadam82a (3100): Yeah, lots time spent in the hole
Workin out my legs every single day! Thedude67 Jump to first page34Jump to last page 7 yearsteewhat (1972): regardless, im just gonna leave this here I know they are pro's, and compared to a pro bodybuilder they arent that great. but still, some of the dudes have some sick wheels!
What are you doing for Valentines ???? Hahah FiremanSi 19 7 yearsTyrannosaurusFlex (2641): I see what you did there. I'll be celebrating with my girlfriend too!
Wide Stance Squat jonrivs49 23 7 yearsCannonball (6283): i dont know him and doubt he would listen to me lol^^
Hamstring curl issues Hamer93 10 7 yearsAarronStenner (10990): Try this before working out dude
*AWESOME Vid: Squat Mobility w/ Bryce Lewis FiremanSi 5 7 yearsFiremanSi (42408): @jonrivs49 Course i have brother. U know i'm youtube mad, trying to collect info wherever and whenever i can. :) Kind words, thank you mate... when i see stuff like this first reaction is to 'tell the lads'. :) @Trev182 Good man trev.
Lying hamstring curls wannabemuscular 15 7 yearsdavid12345676 (8566): i probably havent used over 150lbs ever. normally do like 8 -14 reps with 3 or 4 or 5 sets. normally not any less that 6 reps!
fuarkk oceanair 23 7 yearsheddaway (1789): Every time I do this exercise I want to cry. So I do other stuff that makes me happy instead.
What have I done to my hamstrings? sazthetics 10 7 yearsJezza_91 (1315): You may have over stretched it? Have you tried foam rolling it could help? If stiffness or swelling or even reducing your walking mobility then I'd see a doctor. Don't fucking do any more exercise to your hammys until your well rested.
Ben Pakulski's MI-40 jaydiddy85 18 7 yearsFxElement17 (139): Personally i split hams/quads. On my 'leg' day i emphasize quads using leg press squats and lunges, and on one of my back days (the one that empahsizes lower back and traps) i emphasize hamstrings with deadlift SLDL hamstring curls. both days there is use of the opposite leg muscle but its to a far less extent. I can't do DL and squat and leg pres and lunges and SLDL and hamstring curls all in one day and get an optimal lift in due to nervous...
deadlifts mnussbaum01 14 7 yearsATN_Coaching (1582): Just my .01 thought but you can get hyper development from both sumo and conventional stance and grip. When I speak of hyper development I speak on quads, hams, glutes, erectors, and more. Now with that there are many variables to consider in regards to overall goal, individual anatomy, and more. I personally stick with and highly recommend conventional deads from a physique development standpoint as they can aid in more back development...
Bryce Lewis NEW Deadlift Cues ! Interesting! FiremanSi 1 7 yearsFiremanSi (42408): Some very interesting cues here from bryce lewis on deadlifting cues... Some i haven't heard or used before that i WILL try for sure !! :)
Goodmorning MassTitan 4 7 yearsjonrivs49 (3001): I also do them. I think its a Good accessories for your deads. When I do deads I think that im doing goodmorning, helps me avoid round back.
Pains when i squat & jog. Emg 17 7 yearsEmg (1): I have left my legs alone for a week and a half and not done my squats or jogging to let my ankles recover and it feels they are getting worse. I am going to the doctors tomorrow and i'm really worried in case I've really damaged them!! Has anyone does this before? does it just heal on its own or will I need surgery or whatever. Im scared!!
Ham/quad/knee...wut? eknight Jump to first page43Jump to last page 7 yearsajm87 (409): thanks ek!
New Routine Advice sriram 5 7 yearssriram (2050): Thanks guys, got this routine since they do a mandatory PT session for this new gym membership trial. Was sceptical. Any of you guys know of any good routines related to explosiveness? Or is it just a matter of slotting in different exercises into this format?
So you think you can squat? Dukenhiemer Jump to first page45Jump to last page 7 yearsWinnersNeverQuit (10311): @databas1c i don't front squat that often nor am i that knowledgable on form, but thevway i've seen others do it is by pushing their knees out to the side and sitting down into the movement, where as the way you're doing it you seem to be treating it like a back squat and trying to sit back into the movement, with your knees being pushed too far forwards. Again, I could be (and quite likely to be) wrong but i've always been taught to sit down...
Leg development rwall89 7 7 yearsrwall89 (64): @GermanOakVolk yea I think I'm gonna drop it to 2-3 times a week because like I said I am hoping to compete in a spartan race this year so I do need to work on cardio. I would swim if my gym had a pool but I unfortunately don't have that luxury. I've tried the bike before but I don't feel as though it works my cardio as well as running unless I do I dead sprint pedal. And thanks for the advice
Want to Grow ur CALVES ?? B-Pak Lesson Here! FiremanSi 19 7 yearsjonrivs49 (3001): @the1. give us atleast one bodypart we can be better than you.. haha
Anyone here tried squatting 2 times a row? Bruuh Jump to first page33Jump to last page 7 years_RudeCrew (15100): I squat 3 times a week.
Hypertrophy Leg Training andykeating 17 7 yearseknight (58109): IMO calf raises are better than toe presses, and if you can rig up a donkey calf with a belt, that's even better. -3X
A belt adds ____ to your max squat - fill in mikew 17 7 yearsXandar (457): Those Inzer belts add a good 25-30 lbs on your squat. Those things are like springs when you get down in the hole.
Knee Sleeve Sizes AarronStenner 7 7 yearsAarronStenner (10990): thanks man! il have a look at them
Squats vs front squats, gluteus Rawsteel 12 7 yearsBaiTu (3096): This all day. I'd like to echo this. I'm a firm believer in the principles of minimalism and not doing more than you need to do in the gym. We grow outside the gym not inside it.
Some lower body questions Hamer93 4 7 yearsHamer93 (9553): Cheers man will try that bed stretch. I do foam rolling but I just needed a way to stretch the muscle and I did wonder if the shin pains was splints. It's almost like lower leg hypersensitivity??
romanian deadlift golagola 18 7 yearsbrian12 (9495): @golagola it might not be your feet angle causing the groin problem. Post a vid and guts will be able to give more accurate advice. For romanian dead i keep feet straihht forward, doesnt cause any discomfort. Choose a foot position that feels comfortable ;)
my own B.Day n guess how i spent it ? Illadian 10 7 yearsbrian12 (9495): @Illadian i read minds;)
Do you think? Zyzzst 18 7 yearseknight (58109): @Xandar no prob. -3X
best grip for front squats?(hand position) Jelet 10 7 yearsjonrivs49 (3001): Hope that helps
trading legs every 72 hours??? mattd534 12 7 yearsmattd534 (3208): @thedude67 I bet they are better than mine haha @cardinal just got done training it was all good hit a deadlift pr today @Winnersneverquit I am currently doing PHUL so it's a power and hyper routine
Squat to low box mattd534 19 7 yearsIrishGymSheep (10554): I'm not talking about there knees being healthier, I am talking about the fact it would have more carryover to their sport specific movement. That itself is a benefit, let's be honest there is a lot of sport training that weighs risk reward ratios. I'd like to see that too to be quite honest considering the depth they squat at and the seemingly immense strain they put themselves under doing the most difficult lifts they seem to be remarkably...
Hack Squats rwall89 4 7 yearsrwall89 (64): Had hacks again today. Felt a little better about my form but I still caught my butt a few times. And is it normal to rub your calves a lot with the bar with this lift?
Squat Inflexibility Jsn3004 7 7 yearsKPFitness (34): I definitely agree with @hamer93. I have terrible flexibility but as a competitor it helped me become more flexible and gain range of motion on alot of exercises. Im a personal trainer and i make alot of videos for my clients asking question so check this one out on how to squat properly and safely!
Cheap Vibrams for them Dealift PRs! Frostshock 27 7 yearsOptimusPrime (1257): You're right, these are a better multi-purpose shoe in comparison, so there is minor cushioning; nothing dramatic though. Sole is relatively flat (moreso when on your foot), whereas the adidas powers are flat regardless, as they should be.
Calfs are so sore I can hardly walk. jacobrodriquez 14 7 yearsOptimusPrime (1257):
Stiff leg deads (hammies) eingold 2 7 yearseknight (58109): I think there's a rational and logical argument to say there's no point in going heavier than an 8-10 RM for 99% of the population. -3X
small tip, may help. teewhat 15 7 yearsteewhat (1972): @teeeeej haha thats awesome.. looks like you should definetly have a quote sprayed on the wall or something "SHUT UP AND SQUAT"
21's on squats? brian12 6 7 yearsIlladian (268): okie so i read it , he says not using light weight so it could work . but on front squats would be lots of pressure on shoulders doing that or doing that countdown front squats especially for me , my shoulder is ruined atm , and i tried back squats followed by front squats cos i wanted to emphasize front squats that one is killer but add nothing to it or your lower back will hurt u .
my legs day is too hard !! golagola 16 7 yearsTrev182 (14986): Stop being a big bitch
Do you do deads on upper body day or leg day mattd534 21 7 yearsmattd534 (3208): I'm talking about conventional deadlift not rdl but I prefer straight legged deadlifts :)
17 year old bodybuilder posing (video.) Dannyshaver 2 7 yearspandasashi (3859): .
Meniscus issues on Leg Day. Flo1307 18 7 yearsKalletSc (607): i tore my meniscus years this day i still wear a knee brace on rare occassions when i squat. give it time, work up slowly, improve form. Then keep up the progress.
So you think you can deadlift WinnersNeverQuit 6 7 yearsXandar (457): Great post. I have always loved the deadlift and I've recently added these exercises in the last three weeks, as I too am weaker in the glutes and hamstrings then I thought. I also added Hip Trusts. They look odd in a gym yes but they are a must for glutes. None the less my DL went up 20lbs this last week since I posted. I'm doing PHAT but I work the DL in. I love the movement.
Great read brian12 3 7 yearsbrian12 (9495): @BaiTu I racked up a huge amount reps ~ probably double my normal workload (using same weights as i would of if doing str8 sets) switching back and forth gives you just about the perfect amount of time to hit the next set. Its a really good option for someone who has been struggling to progress ~ i think this system gives you more opportunity for steady and consistent progression; plus it gets you in out out of the gym quickly and training with...
Lower Power Problems Hamer93 15 7 yearsFiremanSi (42408): @Hamer93 You've seen my lower power days yeah ?? I'm pretty FOCKED after that workload mate !!
Exercises for Legs? Bulkalldaybrah 29 8 yearsCallofthehounds (382): All joking aside, squat heavy, OP. Srs.
squat is going phenomenal right now.. Strongboi 7 8 yearsStrongboi (79): that translates some where from 160kg to 170kg
POST YOUR LEG SHOTS!! eingold Jump to first page46Jump to last page 8 yearsleokozian (250): Calves are falling back -_-
Help with calf exercises Hamer93 4 8 yearsMikemadeofpeace (1363): I bet if you go from the ball of your foot the weight you use will increase? Surely pressing from the toes will be weaker. Give it a try :)
Squat Critique Jigsawk 9 8 yearsCallofthehounds (382): Looks good! chest out.
Instantly Increase YOUR Vertical Jump With T MaksPtheTRUTH 4 8 yearsMaksPtheTRUTH (16): Here's more motivation for you guys.
How do you feel about.. Hewy007 16 8 yearsElminister (3412): I do deadlifts on leg day, but rarely together with squats. Tuesday is squats, friday is deadlifts.
Stupid Legs.... freakgeek2 16 8 yearsTyrannosaurusFlex (2641): You just need to lose more BF. The cuts are there, there is just fat in the way.
Squats or Deadlifts AarronStenner 26 8 yearsAarronStenner (10990): Deadlifts for @Dukenhiemer
Do you even squat 550x10 raw? Cannonball 10 8 yearsIrishGymSheep (10554): Much smaller guy, 17, more reps. Less weight though.
Calf workout for review Thedude67 6 8 yearsAarronStenner (10990): For form no but as I said check the forum threads a few days ago for the thread firemansi created showing how b-pak trains his calves
Someone Else Squats AarronStenner 11 8 yearsAarronStenner (10990): @AustralianOak I'm not sure dude, only ever see him squatting or curling haha
Squats with "perfect form" question mikew 11 8 yearsAarronStenner (10990): After watching a lot of Kelly starrett vids you should be able to squat with knees pushing out and good thoracic detention ATG with and with our weights, doing it with weights is a good indicator where the weak part of your squat is. However most people can't do this including me so I'm working on it
PR time again.. Strongboi 3 8 yearsCallofthehounds (382): Congrats man! Nice amount of weight!
Squats are BAD for your Knees !! FiremanSi Jump to first page74Jump to last page 8 yearsHighdeas (1635): So i was doing squats today and during my first set, on reps 6, 7 and 8, it felt like the outside of my left knee was going to explode every time I would release from the ATG position to an upright position. Prior to those squats I did some foam rolling and stretching but couldn't manage to do another set.. to prevent injuring myself i just called it quits for the day..leg power on tuesday, hopefully this doesn't occur again
Stretching to relieve pain Jsn3004 1 8 yearsJsn3004 (3265): Before I started working out seriously I had some lower back problems from sports and having pretty tight hamstrings. It seems that it is coming back to haunt me now whenever I workout legs and squat. My knees always seem to be going over my toes and it seems I am losing flexibility. Do any of you guys stretch for long periods of time?
Squat depth AarronStenner 13 8 yearsAarronStenner (10990): @WinnersNeverQuit I'll check that out man, when you commented about the legal requirements I thought to myself what's the point going lower than necessary, thanks dude!
week point in my legs golagol 13 8 yearsgolagol (40): @adam82a just wanted to be more clear i thought i didnt explain me well , ok ty
has anyonever seen success with lunges? Jelet 21 8 yearsJelet (2190): my cardio health is piss poor,if i did it that way, ill fail cardio wise before the muscle does. So im just better off with 1 leg at a time
B-Pak TIPS Training CALVES !! Inb4Norlda :) FiremanSi 27 8 yearsFiremanSi (42408): @eknight Yeah man i'm gonna fit it into my Lower Hyper days and see how it goes.
Help, tight hipflexor/hammies Hewy007 12 8 yearsDanimal_88 (9761): Get into a full squat position without shoes everyday for 10mins. if you need help, grab onto a chair or something.
Squatting - leg height problems 09mac 6 8 years09mac (1): hey guys, I will upload a video this week of what I do! sorry about the delay in response! Additionally, I am hoping it is just mobility issues! i've looked into the topic and it could be related to my mobility in my right leg? anyways, as I was saying - I'll record it this week and go from there :) cheers guys!
Splitting Quads and Hamstrings swollenscott 11 8 yearseknight (58109): @swollenscott many people actually train back and biceps together. Not sure why you are under the impression that that's a rarity. But to answer your question, both your biceps and triceps are active in upper back movements, along with the delts, pecs, traps, and rotator cuffs. If you have to pair back with something, you have a much greater list of things to choose from than with thighs and glutes, which are not only synergistic, but work as a...
Squat - toes out brian12 12 8 yearspandasashi (3859): yeah dude, squats are supposed to be a fairly natural movement so do what feels natural/ toes point out a bit too
Knee problems Hamer93 21 8 yearsdatabas1c (2188): Unless you are positive that you have good form I would consider replacing walking lunges with standing lunges. In my experience i find that lunges are the most often bastardized exercise in the gym and they only get worse when people start doing them walking.
*Hamstring Mob stretch 4 DEADS *Kelly Starr FiremanSi 7 8 yearsFiremanSi (42408): @Ben777 Srs commitment... i think it will pay off for ya BIG TIME bro. Let us know how it goes. Mobility work it absolutely essential for me and fighting off injuries. i have drills for upper body and drills for lower body... they seem to get longer and longer because there's so much good info out there. But its so worth it.
Bryce Lewis squats 610lbs... He's BEAST ! FiremanSi 3 8 yearsFiremanSi (42408): Yeah i am man it's just this video was only available on facebook. Legend !!
quad injury _RudeCrew 1 8 years_RudeCrew (15100): What's up guys. Today while working I had a pain in my upper quad close to my IT band everytime I would get up from sitting. I stretched it a lot today and then went to do my squats but couldn't complete them due to the pain. Have any of you dealt with this? And how did you rehab it?
Hammier Your High Hammy AarronStenner 6 8 yearsAarronStenner (10990): @shannowman that looks nasty man haha I use a hard dog ball as well
Overtrained hamstrings FxElement17 15 8 yearsjja0016 (829): i wish my legs would get sore. fuck you. not srs. in a couple weeks they wont get sore anymore. ice bath? dat shit cra
Do u Sumo ??? Few tips here (Vid) Ben Rice FiremanSi Jump to first page31Jump to last page 8 yearsFiremanSi (42408): Extended video i found guys.
Foam Rolling Tips - Elliot Hulse (VG) GTFIH FiremanSi 6 8 yearsFiremanSi (42408): Good stuff man.
High barvslow bar squat.TALL SQUAtTERS GTFI! DFMaster240 12 8 yearsIrishGymSheep (10554): Front Squats.
Calves trainning tips RHGF 3 8 yearsMonster81 (1678): RHGF ... Right Hand Girlfriend? Ha anyway, heavy weight, good form and intensity. If standing calf raises, keep the legs straight. And don't skimp on the movement ... Drop the weight until you are *sure* you're contracting your calves to get onto your toes. No bouncy!
Interesting topic from Ian McCarthy MrMailliw 19 8 yearsAKK (1998):
front squats, squats, flexibility jaydiddy85 4 8 yearspandasashi (3859): nice man! keep at it and u will just keep getting sure theres a lot of other vids out there as well
Calves up an inch in 22 days! Hiiibbbb 15 8 yearsHiiibbbb (1174): @oceanair in good time cool breeze :)
Roundness of Lower Back AarronStenner 9 8 yearsfLx_ (865): @akk yeah i dont know either but squat form can always be better, how i see it, so if he thinks he but winks its good he knows why isnt it? and that elliot guy i thinks hes an expert when it comes to anatomy of the body but he seems like a typical bro when it comes to nutrition but IMO its good that he learns theese teen viewers about life so that they dont listen and belive too much in zyzz trollings and become the douchebags zyzz is acting...
Is Inflammation Post WO During Rehab Normal? LongBeachPatriot 5 8 yearsLongBeachPatriot (127): Yes im working with a very good PT after going through a couple of less than satisfactory ones 2-3x per week. He suggested I just do bodyweight this week but I felt like I could progress more. Hopefully tomorrow Ill be less sore. in general im going light weight for a couple weeks because I just took nearly a month off to recover.
Abandoning back squats samirsaleh 12 8 yearsSeahawkMuscle (277): @databas1c I mean yeah sometimes they aren't much different, but for the majority variations are to hit the muscle from different angles/change distribution of emphasises.
DO you SUMO ??? 2 Tips from Irish PL Champ FiremanSi 9 8 yearsFiremanSi (42408): @coolguy1993 He was dude.
SUMO Vs Conventional Tips & VIDS.. 3DMJ, EH, FiremanSi 6 8 yearsAarronStenner (10990): I have no issues with conventional and i will probably stick to them to improve my core strength more for squats, how ever sumo probably suits my body more and I could most likely lift more with it, may switch in the future just for a change
He Lifts.. He definitely lifts.. brian12 10 8 yearsjja0016 (829): shes prolly only like 200 at the most.. ez pz
@Norlda.. Strong Good Mornings. haha (Vid) FiremanSi 10 8 yearsSwoleMutant (247): I guess he's training humping instead of pumping here
Front Squats Jsn3004 9 8 yearsNJT (253): @pandasashi Maybe isolate isn't the right word, but because you tend to go a bit lower on front squats I feel a majority of the concentric movement hits my quads a lot harder than back squats but not so much on my hams.
Lying Leg Curl (MI40 TIP) FiremanSi 7 8 yearsFiremanSi (42408): @Hiiibbbb Definately a try it and see thing but it works. You'll probably have to drop ur usual weight also.
Foam Roller On Injured Muscle???? LongBeachPatriot 5 8 yearsLongBeachPatriot (127): I actually get acupuncture once a week, and did PT for 2 weeks until I stopped because I didint like the facility I was going to. Finding a better one.
super set or dropset on leg day ? golagol 17 8 yearsHewy007 (2980): how about a superdrop set
Squatting kredson 17 8 yearsWinnersNeverQuit (10311): I found this to be true, when I wasn't squatting much weight I didn't like doing them, butbsince I invested time and can now mpve a half decent weght I can't wait to hit them again and get some PR's, with regards to pain though IDK, so many things it could be
*Hip Release with Tennis/Lacrosse Ball. FiremanSi 14 8 yearsSeahawkMuscle (277): @FiremanSi After using a pretty basic foam roller I bought the blue Rumble Roller last year (Their black roller is supposed to be the most dense kind but it was said the blue was plenty for most.) At first I could barely even use it but now it's great. I may get the black roller sometime but my current one works wonders! If I don't use it for 5-6 days I better get ready for an interesting evening lol.
Front squat hand placement Andres_rm7 13 8 yearswannabemuscular (33219): If you can't do the proper clean grip, keep working on it and it will get better. I started Front Squats back in early May. Been doing them exclusively over Back Squats since then. It was hard at first, but I kept working on it and now have no problems with the hold. At first I did the clean grip only with warmups and the lighter sets and used straps as the weight got heavier. Little by little I was able to get rid of the straps. Now I can...
@databas1c skips leg days databas1c 9 8 yearsWinnersNeverQuit (10311): @databas1c do you have an imbalnce between chest and back? If not I'd add maybe one more exericse on Push power, but that's about it tbh
Afraid of getting injured lolssons 8 8 yearsHighdeas (1635): I used to have the exact same problem where my inner left groin would hurt from squats. Decided to invest in a foam roller, also started stretching a lot more before squatting and now don't have that same pain
What can I replace Romanian DL's with? ajm87 3 8 yearsDukenhiemer (23939): Good Mornings and Glute Ham Raises.
Suppppppp!!! SwoleMutant 10 8 yearsFiremanSi (42408): ^^This.. only way we can truly give u advice on ur squatting is to actually see it.
Alternatives to squats? tamere01 11 8 yearstamere01 (7126): @brian12 Might try that for a week or two to get the technique as second nature
do you even...? leanr0x 14 8 yearsleanr0x (4183): oh she is on vacation with my dad, hi dad!
Sumo Deadlift Stance & Squat Stance Question Tyjaws 6 8 yearsScotian (9922): I started squatting wide a couple of months ago but not long enough to really comment on how it affects other lifts etc. But my legs are definitely growing!
Healthier Stronger Hips Video - DieselCrew FiremanSi 5 8 yearsFiremanSi (42408): No problem dude.
eknight: why low bar? leanr0x 11 8 yearsjonrivs49 (3001): Shift from high bar to low bar becoz of this vid and gotten comfortable doing low..
NEW Ben-Pak Video - Lunges this time !! FiremanSi 11 8 yearsFiremanSi (42408): @brian12 I was one of those bro... my old coach used to tell me to do some lunges where u touch front toe with the weigt but NEVER explained why and what muscles were being activated. Just said 'for variety man'... smoke ur variety pal i wanna know what i'm doing !!!
Legs Advise davidum 9 8 yearspandasashi (3859): well if you are doing high reps, you will get bigger...i would just do lower reps if i were you..or just maintain. your calves look good now, keep doing what your doing, jump rope is also fine id say
Any good isolations for outer quads? Hiiibbbb 19 8 yearseknight (58109): @Hiiibbbb what all the studies, including the one @Hamersmash posted, show, is that you can't isolate, or even emphasize the inner or outer quad. Think of it like this- if you were to loop a rubber band around a door knob on one end and the top door hinge on the other, then do the same for the other two hinges, three rubber bands all meeting around the knob and each on a hinge, there'd be no way to open or close the door in such a way that one...
Front Squats jacapo_P 19 8 yearswannabemuscular (33219): ^ Sounds good. It will get better every time!
Low bar or high bar? _RudeCrew 16 8 yearsDanimal_88 (9761): High bar looks the coolest IMO. I have done both, but low bar just suits my frame better. I still use high bar on my higher rep days
Dead bum cheek!!!! MCarey 13 8 yearsoceanair (18020): @eventheodds1 ya, i think jonsie should ;)
Critique my Box Squat please? NorIda 18 8 yearsJayatfc11 (274): Thanks @Norlda! Il stick to that!
NEW core exercises by DIESELCREW !!! FiremanSi 1 8 yearsFiremanSi (42408): Here's a few new core exercises to give u guys something new to try. Found this in my favourites archive so thought i'd share !!
Glute & Hip stretch/Opener (Video by me) FiremanSi 4 8 yearsFiremanSi (42408): Heres one to use as a dynamic mobility drill.
Squat- twist at the bottom! jimmynatural 1 8 yearsjimmynatural (1): Sup! I just need some advice regarding a slight twist im getting when i squat moderate to heavy (4 plates+). Im doing alot of mobility work on my hips,back and ankles mainly kelly starret's drills. I also did a "reset" and started from scratch with good depth and form as well as some low box squating to help hammy, glute and activation. also to help sitting back into the lift. Im not getting any pain just wanna get my form...
Ham and quad balance Rand 18 8 yearsRand (4291): I cant either. I really should stretch more.
GREAT Lower Body Mobility Drill !! (Vid) FiremanSi 10 8 yearsOptimusPrime (1257): Great vid. I just love how stretching techniques from the mid 1900's has evolved to include the use of bands and is now marketed as revolutionary. Despite my cynicism, extremely valuable :)
squatting probs Gstring 22 8 yearsGstring (97): Thanks for all the help guys I will use all you guys have said to work on my squat form tomorrow
what creatine should i buy mrwrangler24 15 8 yearssickrykes (1651): Don't do creatine it's a steroid and there for cheaters
How Can I Increase My Vertical Even Higher ? tracy04 22 8 yearstracy04 (1): i can now grab 10 , video coming soon
Pistol squats mikew 7 8 yearsGStarRaw (1441): Wow, that is really sick . ^^
Changed up my squat, check form please Rand 10 8 yearsRand (4291): @Danimal_88 does that mean pushing my knees out?
Paused/Box squats in PHAT? barrylol 8 8 yearseknight (58109): Who said anything about a bouncing pad? The box is there for depth. Louis Simmons 3 reasons for box squatting: * Enforce Proper Technique. You can't cheat depth and you learn to sit back by moving your hips first. Box Squats also improve hip mobility. * Develop Hip Power. Box Squats have you start from a dead stop in the bottom position. This develops a strong, explosive posterior chain. * Safer. Rounding the lower back on Squats is common....
Quick injury question leokozian 2 8 yearsAarronStenner (10990): rest more and lots of mobility work, look for kelly starrett on youtube
Knee pains after squating Hamer93 14 8 yearsDevil82 (1240): thats what happens when you put your weight on the inside, so that carries over when you squat. could be
Smolov Squat/Brad Gillingham Bench Routine WinnersNeverQuit 19 8 yearscoolguy1993 (13237): I've said this before but you're hella strong!
Back squat 10x4x92,5kg(204lbs) barrylol 5 8 yearsDevil82 (1240): yepp best way to flush out the weak links in ones form. load the bar!
Leg press feet positioning Hamer93 15 8 yearsFiremanSi (42408): Me too buddy. Sweet Knee Sleeves.
Building legs! MCarey 12 8 yearsMCarey (2179): Ya I wanna get as low as possible before bulking, trying to get into the patience frame of mind! Think ill do it tho
Leg day troubles zogger 19 8 yearsryan_929 (478): I'M HITTING LEGS TOMORROW, YEAHHHHHHHH. Seriously
Front Squat Form Check (Recorded) AarronStenner 27 8 yearsAarronStenner (10990): @SRorhrbac0808 got to get my form down first man! a few weeks of fixing pelvic tilt and a few other issues and il actually put on a decent weight
Moar laughs from 4chan TyrannosaurusFlex 6 8 yearsoceanair (18020): @GStarRaw I saw ;) @Arnoe hmm sounds creepy, but I will check it out lol. thanks!
Legs record June 2013 ashleigh_fischer 7 8 yearsoceanair (18020): @ashleigh_fischer thank you! :) it's 9:30pm here haha. i was at the gym from around 7pm to 8:30pm (leg day). ya def try to break a new record. you can do it! do you do a lot of competing? i'm curious since you mentioned posing. my dad thinks i shouldn't lift so much weight on my legs lol
Worried about knees Hamer93 13 8 yearsAustralianOak (1504): Those feels OP
Squat tips, hip flexibility and more! Swift 6 8 yearsNorIda (46958): Def a solid video! Well worth the watch!
any tips squatting with bowed legs? Massthetics 3 8 yearsMassthetics (364): @OptimusPrime yeh i take a stance just a littlew bit further than shoulder width and i do heaps of warms ups dont wanna snap anything up.
Why are's workouts so ridiculous? KalletSc 17 8 yearsDevil82 (1240): So glad I ended up here instead of when I first started looking for information.
So you think you can SQUAT ?? (Video) FiremanSi 2 8 yearsScotian (9922): Seen it before, nice watch tho!
Back and hamstrings... Swift 5 8 yearsFiremanSi (42408): I get this a little alright when i go ass to grass, lower back gets worked more for me. when i go parallel its golden.
Calve pain Jezza_91 6 8 yearspandasashi (3859): that's why not many ppl wanna train calves haha what they don't know is that the pains become weaker and weaker the more you do them...gotta say tho, calves are probly the worst the week after you train them
Squat Struggle varunj17 Jump to first page34Jump to last page 8 yearsvarunj17 (498): anyone here tried PHD4??
PHAT Leg Hypertrophy day :( Highdeas 16 8 yearsHighdeas (1635): hahah I'll google them and see what I find. I'll either do that or instead of replacing leg extensions just add another Ham exercise and stop being a little bitch. But off the top of my head I'm not 100% certain that my gym has any of the non-barbell stuff. As for my hammies I'm doing SLDLs (3x 8-12), Lying leg curls (2x 12-15) and seated leg curls (2x 15-20) Thanks again man
Some calves progress pics coming your way Gstring 22 8 yearsGstring (97): I am that was my worst final all my others have been good but your right I should of studied more for biology
no hack squat no leg press golagola 14 8 yearssiddon41 (91): Squats, Barbell Lunges, and Deadlifts. All I do for lower body and I've seen more gains than fuckin around on the press or other machines.
The hole GGBro 15 8 yearsSwoleAnimal (5971): Get in that hole craig
Funny thing happened to me today... Scotian 4 8 yearsScotian (9922): Tree trunks in progress
Front Squats Easier Than Back Squats AarronStenner 12 8 yearswannabemuscular (33219): @Hewy007 I was the same way when I first started front squats. I did proper clean grip with the lower weights then used straps as the weight got heavier in the later sets. Little by little I started to not need the straps anymore. Just keep working at it and stretch those wrists - palm against the wall, fingers pointing down.
Small Calves - Broscience. LOL brian12 6 8 yearsThedude67 (3088): Haha, this dude cracks me up every damn time!
Death Squat Video IrishGymSheep 2 8 yearsScotian (9922): Watched this earlier this week, Dave Tate is the man
Pause Squats brian12 6 8 yearsDragonian (4951): used them yesterday for the first time from recommendation of you, did 110kg for reps at 75kg bodyweight them I did 60kg pausereps on my fifth set, helped to fuck shit up good once I was fatigued
Set my new RECORD! - 67 Pistol squats Zody 4 8 yearsZody (22): Thanks fellas
EMG Study Front Squats vs Back Squats AarronStenner 27 8 yearsjonrivs49 (3001): @Swift.. haha
long over due squat form check Rand 12 8 yearsNorIda (46958): @Rand Both Get comfortable with your stance, and physically drive your knees outward while doing the squat movement
why aren't my legs sore? ethandpeterson Jump to first page35Jump to last page 8 yearsdavid12345676 (8566):
Switching lunges SleepEatRepeat 23 8 yearsoceanair (18020): @SleepEatRepeat do them without weights first.
1st time training legs in a while Jezza_91 4 8 yearsbrian12 (9495): I like that!!
Squat stance, more legs less ass Hamer93 11 8 yearsBen777 (5358): There's so many things wrong with this..
The Power of Will and Friends Thisisscotty 1 8 yearsThisisscotty (547): Just saw this video and its pretty damn inspirational.. What the power of will and friends can do for someone! Check it out: * Music is pretty ill as well!
Yes, I always skipped leg day!! samirsaleh 12 8 yearsFiremanSi (42408): i.e. Drops sets, negatives, half reps yeah ?? Sweet man, cheers.
Squat stance 4real 16 8 yearsjonrivs49 (3001): forgot to mention.. 2nd vid post also give you an idea on stance that fit you.
Vibram Five Fingers help build Calves? Thisisscotty 16 8 yearsstahmz (253): I sprint (up to 600m) with Vibrams. Much better than the Nike Free that I used before. No pains from the Vibrams. However, ease your way into them for running. Switching too fast from cushioned shoe to basically barefoot will activate different muscles in your feet and it can be harmful if you don't take it one step at a time. Also, a useful source for barefoot running: I suggest reading through it.
Rate this split! Split legs?? NoLimitz 4 8 yearsNoLimitz (106): @flexdec Do you like this one best even when cutting?? What about the @AustralianOak and his routine he posted? They both look pretty good to me, I'm just kinda confused on training quads/hams on back to back days. Would it just be better to hit them on the same day?
How much y'all front squat? Cannonball 22 8 yearsdatabas1c (2188): @Cannonball That's the case with most olympic lifts... If you can do them heavy and correctly, then you are fucking strong. However if you do them light with bad form, you aren't strong, you're a crossfitter... I'd recommend some coaching if you are going to seriously get into oly lifts. Overhead squats (and snatches) are a bitch from a mobility/stability standpoint.
Bulgarian split squat cassious 3 8 yearsjonrivs49 (3001): This one of a good exercise when your out of town or away and dont have access on a gym..
Yeah SHE Squats !!! Sweet Jesus. FiremanSi 15 8 yearsFiremanSi (42408): Its a Talent !!
Calves! nelly 11 8 yearsAKK (1998): calf training = le boring
WHEELS! SHOW THE WORLD WHAT YOU'VE GOT! ilifthard 6 8 yearsdavid12345676 (8566):
Great for Deadlift New Guys !!!! FiremanSi 3 8 yearsFiremanSi (42408): Yeah it just showed up on my youtube homepage and figured alot of people need to see this !!
Guys. Check out my bud squatting 585 SRorhrbac0808 24 8 yearsSRorhrbac0808 (47098): haha Right!
Deadlifts _RudeCrew 7 8 yearsFiremanSi (42408): Conventionals are an all body lift and are only primarily a back exercise if u lift the weight as so. i.e rack pulls, Even when touching weight at the bottom instead of resetting at the bottom, but this will only shift the weight intention somewhat as it will still obviously target ur hams & glutes, but the exercise should be performed by sinking hips down and driving through heels. In reference to ur question, where do u want to use this...
Targeting Vastus Medialis muscle (tear drop) Thisisscotty 9 8 yearsNeverbackdown19 (183): I've experienced the same in the past, tried switching things up to front squats and noticed some great results in my quad development especially in my tear drops. A lot of people focus too much on extensions and think thats going to solve everything, but really you need some quality muscle mass on your legs for extensions to be any benefit - like creating deeper cuts. Try some front squats, especially if you've always down standard squats,...
Knee pain from squatting? ryan_929 30 8 yearsFiremanSi (42408): Progress is progress man, 2.5 kg/session is retarded, thats 10kg per month.. u will plateau Fast !! Ur form shouldn't have to suffer just cause your weight according to a program should be increasing. Injury Waiting to happen.
P.H.A.T Lower Body Power Day Question!! Eldemire1 6 8 yearsEldemire1 (1): @sriram Thanks, can't let people decide your route in life. Its actually much harder than it looks trust me lol. But honestly i can't answer that question because i have never done either squat beside front and back. So maybe somebody can answer that for you. I'm doing front because it helps with Stunting/etc. Also i hate hack squat as i said it hurts my knees and i feel like i'm getting nothing out of the movement.
How often do you lift legs? tarotale 29 8 yearsGStarRaw (1441): Clarence Kennedy squats atleast once a day every day, and has a 1rm of 256kg ( Deep ) - - Though, not sure if hes on the juice, or hes just really conditioned.
Most impressive/disgusting legs ever... Thedude67 18 8 yearsFiremanSi (42408): Didnt realise u put up a picture when i read the SS email was gonna say pakman STRAIGHT AWAY... he said he has to stop training them sometimes to let the rest of his body CATCH UP.. haha.. poor lad.
Replacing Leg press w/ Squats? Ampedlift 12 8 yearsjonrivs49 (3001): Squat is way better.. Its helps you gain more strength and stability. Help you focus on good form and balance. And also helps core strength. Your doing Upper/lower kind of routine. But you can try to substitute lower exercise from PHAT legs day. Layne's main reason why he created phat because of lack of legs. So Phat program might help you build legs.. Just a suggestion.
squat form question novitec 1 8 yearsnovitec (7): hey i was wondering if this is okay to slowly increase weight squated. I can squat 135lb so that my ass literally touches the floor, and my current squat is 225lbs where i cannot go that low, i can go about almost sitting on a chair depth. Is this fine because i keep reading "ass to grass" or it doesn't count. Any suggestions ? is this okay with what i am doing? I want to hit 400 + squat by the time summer ends :D also i don't do...
Burning feeling? Scotian 14 8 yearsScotian (9922): If my hips should be able to move like that guys I definitely have a flexibility issue.. I can barely move my legs into the positions he wants
wheels update Scotian Jump to first page33Jump to last page 8 yearsScotian (9922): You got this bro
Athletic performance In4gainZ 22 8 yearsFiremanSi (42408): Always good to be appreciative, but what I ASKED u was are u claiming u gained 25lbs of lean muscle naturally ? I dont think u realise thats roughly 6.25lbs/month, which is about 3kg in my head, ever seen 3kg of meat in the butchers or the deli counter ?? Its ALOT.. With no picture even on ur profile, or slight proof, u can understand why guys here are second guessing you. If u dont undetstand that... i have some magic beans here i'll sell u...
Today Was A Good Day JJ3065 16 8 yearsJJ3065 (6900): @mikew that is seriously awesome
video OhhLoLo 13 8 yearsScotian (9922): Looks like solid reps to me.. Not srs
Stubbon calves leokozian 19 8 yearsSwoleAnimal (5971): I've justed added more cardio and I really get a huge pump on the treadmill. Hopefully they will blow up after consistent running plus weight calf raises.
At/Leaving the gym after a leg day stinkydiver36 7 8 yearsMonster81 (1678): I used to have a blazer with a manual transmission. It really really sucked driving after leg day.
Haven't squatted for 1 year already ilifthard 7 8 yearsdwatson (26511): Cool man, i believe ya. Glad the back is healing up for you
Strenght training and recovery Markovich 3 8 yearsLinus (154): That sound like a upper/lower rutine. You could max every day and the repeat bout effect will adapt you to that work load. It will be quite un safe but you do as you like. MPS (muscle protein syntesis) is elevated for 24-36 hours after training, so every muscle can rest for a whole day before hitting it again. Your routine has muscle over lap, so not every muscle gets that whole day rest. Again its not a big issue, but i would recommend a...
Butt Workouts (for home) ajutras 7 8 yearseknight (58109): @TerryDizzle where ya been bro? -3X
Breaking PR Markovich 13 8 yearsshannowman (6367): I use metric, but I dont think the numbers mean a lot to the guys used to using imperial so I tend to describe things in number of plates or add a conversion to a few numbers to give them some context.
The hole cassious 8 8 yearsLacedaemon (3481): The emotional hole that 17 hours of repairs to the site caused me
Quitting squats Due to this study. NorIda Jump to first page43Jump to last page 8 yearsNorIda (46958): @Zwalk Hahaha, Sorry dude!
DOMS - delayed onset muscle soreness MCarey 8 8 yearscassious (2926): I've been counting my macros for two weeks now and training my whole body twice a week. I beat my squat PR and didn't even feel very sore the next day. Diet.
squat video 275lbs for 20 reps the1 14 8 yearsThedude67 (3088): Good work! I have that same belt...
Quad sweep, let see it!! nelly Jump to first page50Jump to last page 8 yearsoceanair (18020): I have a pic of my "wheels" in my profile. No quad sweep though lol.
Simplyshredded 20 rep squat thread Cannonball 17 8 yearsMcQueef (2982): IT IS BRUTAL! I'm giving it another go tonight, but I think I'm going to try with a high-bar approach. Lately my lower back has been giving out on me on my 3rd set. I'm definitely going to need to start doing more lower back assistance work if I want to do 5x20 in the low-bar position.
Pain on the Side of knee and calf. Help DFMaster240 6 8 yearseknight (58109): The iliotibial band runs from your pelvis (thus, "ilio" ) to your shin bone (thus, "tibial" ) If the pain is far below your knee though, as the picture seems to indicate, it's likely not IT band syndrome. -3X
Did quads today Snoogal 6 8 yearsSnoogal (190): Walk out the gym looking like you have just woke up in after being spiked with Rohypnol..........ha ha ha
Who does this? BaiTu 13 8 yearsCannonball (6283): I'm gonna do this tomorrow, and break a new PR. I think I have to do it with 170 lbs.
running while legs are resting? Blakethegreat 9 8 yearsJayatfc11 (274): The debate is in my page have a read ek's knowledge is actually quality! Not licking bum here haha
Inner quad FxElement17 5 8 yearsFiremanSi (42408): U can't exactly isolate that part of the leg as the whole all 3 heads work in most quad related exercises.. But Single leg squats & Lunges or weighted bear crawls get that goin for me.
Leg Day GStarRaw 2 8 yearsdavid12345676 (8566): the month goes first when you write the date like that if you live in America. I am glad you are a happier person now.
Squat Jayatfc11 18 8 yearsJayatfc11 (274): Yeah I get what you mean! I hit lunges hard too can hardly walk now! Felt good low bar! Yeah ok take that on board might do a PR twice build up and keep hitting new heights! I find when my nutrition and hydration are spot on I deliver
Legs only?? BRANDON_12 5 8 yearsilifthard (3241): Damn quads:
Deadlifts give you a THICK WAIST !! T or F ? FiremanSi 14 8 yearsCannonball (6283): i gonna do deadlifts in just a lil bit, cant wait! high volume ftw, gonna do 15 sets
torn hamstring (mild) Dave18 2 8 yearsWinnersNeverQuit (10311): Don't sweat it, let it rwcover nd come back stronger, I had to take five months off proper leg training last year and a further two weeks off a minth after getting back into it, but my deadlidts are now nearly as good again and size is coming back at a decent rate even though I still can't train them properly, just remember whatever you lose will come back twice as quik as it took you to get in the first place, if not quicker. Just rest for now...
No calve machine!!!!!!!! Misseuro 28 8 yearseknight (58109): You're welcome. -3X
18 years old/125kg SQUAT/320 kg LEG PRESS PaBloS94 7 8 yearscardinal (6175): Keep an eye out for your lower back arch. If you look at your squat your lower back and pelvis curl under as you reach the bottom of the lift. It means you're essentially compressing the spine. This will lead to injury so it's best to correct it now. Focus on sitting back into the squat and breaking with the hips and knees simultaneously. If needed, do box squats till form is corrected. Keep at it and you'll be at 200 kg by the time you're 20...
Leg training and PHAT Chris 1 8 yearsChris (156): So I'v been bulking while on PHAT for about 6 months and made some nice gains but now I want to cut a bit. My legs are naturally big and don't want them to grow anymore(atleast not before my upper body catches up) and I was thinking of replacing the Legs hypertrophy day with another lower body Power Day. I know my legs wouldnt grow anyway while cutting and I want to increase the strength of my legs and core so I thought of modifying PHAT...
question about squats alexis22 27 8 yearsjonrivs49 (3001): double facepalm..
leg pain eingold 5 8 yearstamere01 (7126): Sounds like something to do with your flexibility maybe. Anyways i would get it checked and defo skip the leg session if your sure its not doms. 1 missed workout> few months missed because of an injury
Somersault Squats & "Quad Sweep" Development McQueef 14 8 yearsjonrivs49 (3001): Looks weird.. Looks like having sex with the bar..
Goodmorning'ing the low bar squat!?!?! DFMaster240 17 8 yearsdavid12345676 (8566): on laynes video haha.. INB4 good morning hahahahahaha
So STOKED! Baggy 9 8 yearsJayatfc11 (274): I'm the same these boys warm up with 100, I hit 110 after a while out with legs looking to hit 140 soon enough get the leg drive back! Fair play keep it up
**Romanian DeadLifts - Back or Legs ?? FiremanSi 30 8 yearsFiremanSi (42408): @Dukenheimer Agreed. If you lock out ur legs then lean back using mostly back on the hip hinge and not the momentum of the lift.. eventually ur lower back will give out.. happened to me when i pushed it too much on a 180kg lift on d 4th rep. Good night.. ping. The weight drops dramtically when u try extend legs and hips forward at same time... I find i have to drop the weight for each rep to reset. Being nearly 6'4 doesnt help. :)
Smith machine squat zogger 11 8 yearsFiremanSi (42408): I'm in the same position as you. My new gym has no squat rack, by my station gym does so on my second leg day i do high reps. I clean and press the olympic bar over my head and squat then for 12-15reps or 15-20reps instead of heavy smith machine. I dont recommend it to beginners because its tricky. Thats one crazy option, desperate but works for some. Goblet squats are great also, lunges are killer. Leg press, hack squat. Single Leg squats...
How much do you leg pressing? In4gainZ 29 8 yearsThedude67 (3088): I lol'd...
OMG. I wanna squat now. SRorhrbac0808 12 8 yearsCannonball (6283): A bit over 1000 lbs:
Legs :) MCarey 2 8 yearsdavid12345676 (8566): sweet
Hamstrings! Jayatfc11 15 8 yearsJayatfc11 (274): @eknight, a physiotherapist told me, I think il heed their advice and not work the quads as hard for a few weeks and build up my hammies! Cheers guys yous have been great help!
LEGS SPLIT....... lukecorney 13 8 yearslukecorney (1021): thanks mate i appreciate it, but as you probably know it comes down more to conditioning on the day that brings the points. just hope dry and thick on the day
LEG WORKOUTS Importance achievementmin 3 8 yearsSRorhrbac0808 (47098): haha I am jk. It is a good write up. Newbs should report here so the train legs!!!!!!
Ectomorph - Legs Misseuro 9 8 yearsmikew (11494): Some good advice in this thread. This article was posted in another thread (sorry, I can't remember who posted it) but it's damn good and has some good splits at the end -
Glutes TheBangBus 3 8 yearsMaarten (4299): Skwats and lunges
Front Squat vs Back Squat ilifthard 5 8 yearsBallerj63 (1): I mix it up at times. Front squats are challenging and allows me to get deeper in the movement. Front squats leave me sore as hell 2 days after the workout. DOMS is a bitch!
Goblet squats BaiTu 5 8 yearsMcQueef (2982): I've done goblet squats, but I don't consider them a substitute for BB Squats. With that said, I think they were instrumental in improving my squat form and depth, so I still mix them into leg day just to reinforce the good habits I've acquired from them. I've recently transitioned to a low-bar BB Squat, so I like to do a few sets of goblet squats afterward since they mimic more of a high-bar squat (high chest, knees in front). But yeah...
How to get started? murphz 7 8 yearsjonrivs49 (3001): First is to set your goals. what do you want to look like. Research nutrition & macro calculation(this will help you a lot), research HIIT, Get a program that suits you. There is a female thread in this forum where you can get what you need. After having a program dont stop there, ask and research why you need this exercise for this bodypart. Lastly execute them and dont make excuses. Time, patience, determination will get you there
Some NIqqA said i was squatting bad!?!?!?!? DFMaster240 17 8 yearsDFMaster240 (577): hey guys is it ok if when i am squatting, i am 6ft1 ,and i go below parralel and at the bottom of the squat my lower back goes from being fully archd to straight but not ROUNDED, likei cant help my self if i tried to keep my back fully arched throught the whole squat i would go only be able to go to only above parralel until me back gets staright .????? This i was concerned about, is it ok at the bottom of the squat for my lower back to be...
17 leg pressing 535 is this good kgreene110 9 8 yearskickinchicken (8717): So you leg-pressed 535 but was squatting almost 500lbs and you are wondering if you have strong legs? Sounds like you answered your own question dude.
Hack squats? _RudeCrew 4 8 yearsYoungbrah (112): I use the trap bar deadlift, seems to be a very similar range of movement as the hack squat, and for me the hacksquat feels really awkward
Squats Instructional Video Spankky 3 8 yearsNorIda (46958): 1) Try to actually get your legs in the video.. Its a leg exercise, I don't need to see your face. Feet up! lol Its all an angle game, if we can't see half the angles, we can't critique your form. 2) You mention elbows up, which is fantastic. But you want to keep your wrists straight as well. Having them bent is going to put an un-needed stress on your elbows. You want your body to hold up the weight. Not your arms. Just two rants/critiques...
Failing on Squats nosquatch 1 8 yearsnosquatch (25): Failed on my very last rep of 3x3 285lb sqauts with no spot. No worries, the squat rack is my friend :) Don't be afraid to test your limits fellows.
Legs specialtist's Jayatfc11 8 8 yearsIrishGymSheep (10554): The forgotten squats Jeffersons, Bulgarian Split Squats and Zerchers.
What should I do AarronStenner 19 8 yearssickrykes (1651): i dont correct older guys because they always look at me like who the f*#k are you to tell me how to do it. but if i see someone my age i give them a complement first like wow your pushing good weight there have you tryed doing it like this before?.......i found it...... or something like that.
I don't get it Markovich 12 8 yearsjonrivs49 (3001): Finding the girl of your dream in the gym. hehe
squat or leg press question juanf122388 15 8 yearsdavid12345676 (8566): squats are painful no doubt. but shit idc, il load up 0 lbs and squat.
This week's plan for review... Thedude67 5 8 yearsMassthetics (364): i rekon do a full leg day mayn and a full week to recover, and do shoulders with chest or on their own with abs or something
What's my squat max? Markovich 15 8 yearsIn4gainZ (454): He can lift 120 for 2 I'm sure of it 200000% just try marko
Added 45 lb. to my Squat in One Month (PHAT) nosquatch 6 8 yearsdavid12345676 (8566): lolololl looks like freaking bane is spotting you.
Injury Recovery Jezza_91 16 8 yearsMarkovich (595): I have had a really bad month with training, sleeping and injury My right shoulder is still messed up (no benchpress) My knee's feel wierd, not all the time, but onlt when I squat down or sit down. So I take 1-2 weeks of training squat and leg press
KNEE problems Jezza_91 4 8 yearsJezza_91 (1315): @Markovich Thanks bro. Was up at the hospital got x-ray and spoke with the doc. Nothing damaged, torn or broken good acl, Mencius and ligiments thankfully. They want to do keyhole but im not going to do it. Im resting legs for 2 weeks or so and taking time off the gym in general. But i will be eating well and doing body weighted stuff at home keep me busy. Not the way i wanted to start 2013 but, every set back is a set up for a...
Legs reps and sets Wbauman Jump to first page32Jump to last page 8 yearsFiremanSi (42408): Magic stuff Cheers man.
Busted my knee (torn acl) need a new split armsbrah 4 8 yearsKalletSc (607): I'd do: Chest Back Shoulders Arms Rest Day...or HIIT Cardio on the battling ropes if you can do that. Or if you can handle an elliptical try that.. Then I would finish the week with a "upper body" day. Consisting of like one chest workout, one or two back, one shoulder workout, then a couple of arm ones.
Barbell Hack Squat jonrivs49 19 8 yearsDirkenhiemer (12157): we've told you several times to quit lifting and let it heal and you don't take our advice. Don't call someone out when he is just pointing out the fact!
RDL CodyTheClen 11 8 yearsMassthetics (364): just go fulldeads fullstop
1RM Update AarronStenner 7 8 yearsAarronStenner (10990): Thanks dude!
Deadlifts oceanair Jump to first page33Jump to last page 8 yearsBaiTu (3096): @oceanair No problem. You can still google it or look on you tube. There are strong man competitions I think where people are timed on how fast they can do it but really speed isn't as important as distance and how long you push yourself. Of course, it's so simple it's easy to add in all sorts of little wrinkles. For example, you could do the farmers walk while going up and down stairs... or you could walk around the gym and try to go a little...
Back day and leg day - volume luka5z 13 8 yearsKalletSc (607): Well its all preference, just make those sets quality. I am a fan of hitting my body parts twice a week though.
Replacing Hack Squats Thisisscotty 18 8 yearsSRorhrbac0808 (47098): WOOOOOO
DOM'S and Legs Wbauman 5 8 yearsSwayz87 (9039): At your stage DOMS are gunna come with the BURRRNNN BRO. By that I mean the Severe burn you feel during the work out. You wanna feel some DOMS bro?!! Do this.... Squats 1 set x 12 2 set x 10 3 set x 8 4 set x 6 Leg presses 1 set x 10* 2 set x 10* 3 set x 10* + Leg Extentions 1 set to Failure* 2 set to failure* 3 set to failure* hack Squats 1 set x 20 2 set x 20 Do that for quads I guarantee you get sore. * (These are a super set....
#meow#squat#VIDS#formcheck#slowprogression SRorhrbac0808 13 8 yearsSRorhrbac0808 (47098): eh.... Kinda lol. I'll admit. SHit was heavy LOL. I FEEL it today (2 days later) haha. Trying to recover asap
New Legs video featuring dat azz chriselkins 21 8 yearsKOKOROKO (559): the machine is a kickass!!! i want one in my gym! hahaa
Knee Pain AarronStenner 10 8 yearsIn4gainZ (454): Just untill it will sort up , btw you can do HB narrow stance sq, split squat and lunges if hacks are so killing you, or even do barb hacks... I know you are using ultra wide S on squat and that's really good for gluts hammies and post' chain but not any focus on quads. Also try sumo dl.
squat form check OhhLoLo 12 8 yearsDukenhiemer (23939): @Sick, it looks like your knees are going in a little bit, I used to have the same problem until I've started doing some adductor and abductor and have noticed a big difference already. I would try it out, if I were you!
Best leg routine? _RudeCrew 23 8 yearseknight (58109): What I did yesterday: Squats 5x8 reps Barbell lunges 3x8 reps Extensions: 30/20/10/20/30 reps Lying leg curls: 3x8 reps Seated leg curls: 30/20/10/20/30 reps -3X
Son ofa Gun (missed legs day)...... SRorhrbac0808 9 8 yearsIrishGymSheep (10554): I never give days, if you miss a day the next day should just be what you missed.
Brutal Workout AarronStenner 5 8 yearsAarronStenner (10990): Ive done GVT, its immensily taxing on the head as well as your body haha
Wheels update pic Rand 7 8 yearsRand (4291): I also just noticed that a magic moderator fairy passed by because I only posted the leg pic that calf pic is way old. I will get a new one up on my profile tonight
spewing on leg day KFC 17 8 yearsNyko (2884): I've been close a few times but only did once... and that was due to a hangover following my little brother's graduation the previous night. As Phil Heath says... "Can't be a bodybuilder and a Rockstar"
Squatzzzz Fo' Dayzzz SRorhrbac0808 11 8 yearsSRorhrbac0808 (47098): just 4 u .... maybe ill get some tomorrow. Consider yourself lucky if i do :)
I want massive wheels! AarronStenner 23 8 yearsAarronStenner (10990): ^^ Correct
LEG Day! AarronStenner 6 8 yearsAarronStenner (10990): Thanks man!
Squat technique OhhLoLo 18 8 yearsthe1 (33861): i am probably a high-bar squatter.. narrow stance
Legs!!!! shultz91 14 8 yearsThor (5028): I've noticed good progress in my hams the last 6 months through: -Relatively heavy (120kg) SLDL going very slow on negative (10 reps), then supersetting with isolated hammy curls. -Heavy, slow negatives on a seated hammy curl. I know everyone focuses on the quads since they look pretty aesthetic, but you can pick up a good amount of width through your hamstrings, and they actually balance your physique really nicely.
Exercises to Develop outside of QUADS ?????? FiremanSi 9 8 yearsFiremanSi (42408): Ha ha... Cheers lads great ideas. Yeah bad phrasing not tryin to isolate so much but any way to put more focus on the lateralis during the exercise. Pak is a bit of a legend alright, have done the outward intention while squatting and it does keep that tension in the legs throughout. He does promote glutamine which we all know by know is HATED here.. But he still has some awesome ideas. Was wondering if i was clinging to straws with the idea...
in need of squat help cassious 2 8 yearsbrian12 (9495): Your toes should point outwards - So no problem there. Also, try dropping the weight and go ATG - that will also help with your form
adding one exercise more in ws4sb bosssantana 3 8 yearsIn4gainZ (454): It's A StrengtH program so don't try to change it if you want to, you. Better try phat whice is both worlds together
Bb hack squat In4gainZ 2 8 yearseknight (58109): There's no problem with that. Lots of guys do it. Front squats hit your quads more and take the hams out of the movement a bit. -3X
legs jaz 6 8 yearsjaz (10): thank you the1
Calves Too big? SirShredalot 8 8 yearsdavid12345676 (8566): not to big op
Rep range for legs Thisisscotty 8 8 yearsMassthetics (364): heavy and low at the start, then towards the end add the drop sets and massive rep ranges imo
I don't trust my squat rack anymore BaiTu 18 8 yearsjonrivs49 (3001): Worrying to much will actually makes you weak. Even if you can lift that heavy ass weight to 10 reps. you might stop in the middle and will not finish the set due to the things you think might happen.
help ys1337 12 8 yearsys1337 (22): thanx bro will try to get fixed
first real attempt at 405lbs, vid Flexin_allday 7 8 yearsSRorhrbac0808 (47098): ^ yah good tips nor..I agree on low bar most def (personal preference).. Congrats the1 on going up to 405.. It really is a mind set when you move up in weight on squats hhah I found each time I went up a 25 or 45 I just had to grab my sack and do it..... I bet money now that you did that 405 you will be able to do it a lot more comfortable from now on and get your form down better and better. All in all good job moving on up
Squat form critique (video) ionatan 6 8 yearscmc (112): I'am 6/3 also wider seems to work better for me. I like full range of motion. like above make sure to drive out on knees dont let them cave in. Think about driving through heels, spreading the floor and bending the bar across your back. More time under bar.
So, You want to Front Squat NorIda 21 8 yearsNorIda (46958): @wannabemuscular I hear that! I'm a fan of straps, but the perfectionist in me wants to do a clean hold lol. But the straps help a ton! Glad they worked for you man!
WTF I CANT SQUAT!!! FORM HELP!!!!WITH PICs. DFMaster240 30 8 yearsDukenhiemer (23939): @DF, the "butterfly" stretch has done wonders for my abductors.
squats WinnersNeverQuit 5 8 yearsWinnersNeverQuit (10311): First deadlift session as well after leg, hit 330lbs for 5reps and then 350lbs for one, pretty happy with that, only lost 90lbs one my deadlift strength now
ITS LEG DAYYYYYYYYYYY!!!! OhhLoLo 4 8 yearsOhhLoLo (3393): im pretty sure i cant feel my legs, musta done something right!
Help with increasing my squat spyderboys 13 8 yearsDukenhiemer (23939): As far as a program? Ill be the broken record here. PHAT has definitely made my legs grow. But that is also due in part to the strength training I did prior to PHAT. The more strength you have means the more reps you can do at a higher weight which = progressive overload which = growth. Don't forget to have a proper diet either. Too many people over look that!
need a good leg work out!!!!!!!!!!!!!!! mrwrangler24 9 8 yearsDukenhiemer (23939): Here was my workout today, 3x3 Squat 3x3 Rack Pulls 3x15-20 Leg Press, super setted. Finish the set, add weight and go again. Leg Curl 3x15-20 Super set with Leg Extensions 4x 15-20 Calves. I'm sore already.
Volume for legs ? FijiSotia 12 8 yearsAestheticBrah (790): Lol'd at hip thrusts.
overtraining calves humble_learner 12 8 yearsDukenhiemer (23939): Take everything, leave nothing.
getting bigger calves; alldayeverday 10 8 yearsAKK (1998): dont bounce your feet up and down and do the set in 10 seconds. "First, let’s sum up what I’ve covered: ■The gastroc is primarily a fast-twitch muscle ■The soleus is primarily a slow-twitch muscle ■If you do calf work with straight legs, you work both the gastroc and soleus ■If you do calf work with bent legs, you work only the soleus ■When...
a quad problem.... Markovich 3 8 yearsDukenhiemer (23939): Go see a doctor. If you don't want to, take at least a week off from legs and see how you feel.
genetics for calves humble_learner 8 8 yearsSwayz87 (9039): If she has Ds....Can we see OPs????
I remember my first Squat... Nyko 5 8 yearseventheodds1 (5644): Yea i need to invest in knee wraps. My quad is so wobbly when leg pressing heavy shit. Feel like any rep cud be into snap city.
WSB In4gainZ 4 8 yearsDukenhiemer (23939): Is for strength. Not hypertrophy. If you're lifting like you're supposed to, you will get more than enough stimulation in your legs; end of story.
small Calves humble_learner 8 8 yearsAKK (1998): Utilizing time under tension instead of focusing on reps is more important. You can bang out a set or 12 or 15 on the calf machine in like 20/30 seconds, maybe even less. If you are just bouncing your legs up and down your calves are hardly going to get a good stimulus or even a good contraction.
Planet fitness is worthless LiftnPandaGang 17 8 yearseknight (58109): @LiftnPandaGang I understand what you're saying here, but it's not PF fault that you don't live closer to Gold's. It was your choice- completely of free will- to train there and not drive the 30 minutes to Gold's. I had the same option, and I chose to drive to a gym that I felt would meet my needs better. As far as I know, the local PF runs month to month (unless you're a "Black member" ) and actually DOES allow you to cancel your...
Antoine Vaillant - Intense Leg Training EFJK 9 8 yearsJJ3065 (6900): When you interviewed him did he say "Sorry" a lot? jk i love me some canadians
Terrible lower body genetics Jalale 4 8 yearsG3NGHIS (8532): Put work in and you will have results
In defence of Smith Machine Squats brian12 11 8 yearsbrian12 (9495): who are you talking to? confused..
Power leg day on a cut eknight 9 8 yearsdavid12345676 (8566): ^ right you are...
140KG Box Squat AarronStenner 11 8 yearsAarronStenner (10990): well i am doing WSB which is powerlifting haha
Deadlift soreness BaiTu 10 8 yearssupercharged04 (61): My experience is my forearms are sore after heavy deadlifts usually. My grip is my weak link.
A weird thing has happend Rand 26 8 yearswillyb7 (247): I love leg workouts now, feel like I progress more with them than any other. If you don't feel light headed towards end of workout or fall on your face getting out of bed for atleast the next 2 days I consider it a bust
once again AarronStenner 17 8 yearsAarronStenner (10990): I can imagine it being a killer! just like when you squat a goal you feel awesome it has the opposite effect.
Calves Help? daredgodfather 4 8 yearsAarronStenner (10990): look on t-nation for the 100 reps bodyweight calf raises every day; i think it built more mind muscle connection therfore I was able to train them better with occlusion and so on
legs and my split question Wbauman 3 8 yearsbrian12 (9495): @Wbauman Your first lower day doesn't seem focused enough on legs. I would get rid of the leg extensions and do leg press rather on both lower days. And do 4 sets of squats and leg press. Try adding in a widowmaker for your last set of squats. (meaning pick a weight that you can do 10-12 reps; and then do 20 reps, rest when needed, but the bar stays only your shoulder until all 20 reps are completed)
Tight Hip Flexors AarronStenner 4 8 yearsbunter225 (829): Cool man, youll just have to try it out and find what works
sumo squats Jezza_91 12 9 yearsDirkenhiemer (12157): I just switched my stance to Sumo and started doing Low bar, it has helped my squat a lot. I actually look forward to leg days instead of dreading them! I highly recommend at least giving it a try!
WOOOOOO!!!!! AarronStenner 5 9 yearsAarronStenner (10990): Box squats are my new fav exercise!
Pre-Contest Leg Ayy_Dee_ThaKidd 14 9 yearsNyko (2884): I would eliminate Barbell step-ups add an additional 2 sets of regular squats, also SLDL or RDL whichever you prefer. Don't do both front squats and back squats in same day, you will not have the intensity or strength to hit them both effectively. I would replace with Hack Squat or BB Lunges even. And if you're in a cutting phase or deficit calorie intake at the moment for your next comp, don't expect to be piling on mass to your...
woooo squat PR !! the1 16 9 yearsMarkovich (595): Your a fucking beast! Perfect body =)
Box Squat AarronStenner 12 9 yearsAarronStenner (10990): I just used the video to refrence the squat rack as mine is almost identical; fuck squating that low im using a bench and put a plate or two underneath to give it that little bit more heigh
First time seeing this- Front Squat + Straps G3NGHIS 10 9 yearscassious (2926): does the berserker squat work the legs the same as front squat?
Squats Smith Machine Ravenfraust 11 9 yearsTheBangBus (706): Not sure what shoes you wear but i have no problem putting my feet forward and keeping form... but to each is own, as for additional stress i havnt felt any either but this is just me theres no data or study to back this up. stance wise, search that squatting and taking a shit in the woods video it goes over it well... pretty much squat like your going to take a shit (wide stance, toes point where they naturally go)
Somewhere out there... Dukenhiemer 21 9 yearsSRorhrbac0808 (47098): bhaaha your the man genghis
Smith Sissy Hack Squats brian12 7 9 yearsNorIda (46958): Looks pretty sweet. I may have to try this!
wtf??????? SRorhrbac0808 Jump to first page49Jump to last page 9 yearsTyr (163): I know its crazy, looks like it takes no effort what so ever.
LUNGES eingold 2 9 yearsbrian12 (9495): The further you step out the more your bring your glutes and hams into play. Short lunges focus mainly on quads.
HACK SQUATS eingold 2 9 yearsbrian12 (9495): I like to do them with an olympic bar, most people prefer the machine. Depends what you looking for though - use a bar and you turn it into a powerful compound movement; use the machine and you may be able to place more focus and control on your quads. Try them both. Do the one that feels the best to you^^
Calfs burn like hell when running TriggaTony 20 9 yearsathsports (4): Run barefoot and you'll naturally figure it out. Don't try to artificially alter your run.
Rest-Pause TheShark 14 9 yearsbrian12 (9495): So am I.. Also, I am not impressed. lol
quads are to big polo 13 9 yearsG3NGHIS (8532): Yah bagpipe tracks are dope Case and Point
Achived 1 goal today AarronStenner 17 9 yearsAarronStenner (10990): next goal is 120kg and so forth until I hit my maximum!
Weak Part of Squat AarronStenner 7 9 yearsIrishGymSheep (10554): Raw squatters rec paused squats more than box squats from what I've read box squat is a gear thing, Poliquin makes people go down then to parallel then down and then up fully might want to try that. Front squatzzzzz
Skipping Leg Day *smh* iLogic 9 9 yearsAverageJoe (4510): My friend used to train upper body only. He's not my friend anymore.
Broscience on squats Jalale 12 9 yearsWinnersNeverQuit (10311): okay thanks
Sore legs for a week! cassious 1 9 yearscassious (2926): I had insane pain in both of my tensor fiscaie latae when training legs today! It just doesnt go away! had it last monday too. a whole week and it didnt recover! anybody have any ideas why this has happened?
3 leg seshs in 5 days JJ3065 21 9 yearsJezza_91 (1315): A back like a surf board please
Powerlifting Dirkenhiemer 5 9 yearsDirkenhiemer (12157): I always give myself a week off before a meet. Thanks guys!
tight hip flexors daily10 7 9 yearsdaily10 (4): Ill try using more heel/middle Foot see if it makes a difference.
Training Calfs DaveyDizzle 2 9 yearsdwatson (26511): Keep them straight, no data shows pointing enhances hypertrophy, plus it helps keep everything aligned and not as hard on the knees.
Crazy squat video shannowman 16 9 yearsBaiTu (3096): Actually it's DELAYED ONSET MUSCLE SORENESS
Leg Day! Babic94 9 9 yearsAzzdog18 (358): @Markovich I feel your pain bro...feel like a bitch compared to all these guys eyy haha. We'll get there man
Quad sweep Dirkenhiemer 10 9 yearsDirkenhiemer (12157): Thanks guy! I will try that next time!
Training Quads BEASTIX 5 9 yearseknight (58109): +1 on the lunges. -3X
having trouble doing squats... imirza 3 9 yearsJJ3065 (6900): Download songs by Slayer. That's what I did.
Gym tip for newbies Jezza_91 17 9 yearsJezza_91 (1315): I reckon ek has said this before "just saying" ;)
New Zealands army squat cassious 5 9 yearslift4life (595): hahah i dont mind it but that was heavy...! lol ma bad hahaha
OMG!!! cant seem to squat properly. DFMaster240 Jump to first page31Jump to last page 9 yearsZny93 (91): Maybe try perfecting your form using lighter weights then itt'l be muscle memory when you pack on the weight.
SQUATS AND DEADLIFTS. eingold 9 9 yearseingold (1291): 0808 why u being a little keyboard warrior would love to see you say some of this in real life. if i wanted your 2 cents i would ask for it..
leg sweep tips. bullet 4 9 yearsDukenhiemer (23939): Don't be a bitch and squat heavy. Leg extensions. Don't be a bitch and squat heavy. It's like magic! ; )
Paul Revelia AarronStenner 6 9 yearseventheodds1 (5644): I googled other images of him and he is not old for shit lol. This picture makes him look like a shredded old grandpa from behind.
Hack Squats brian12 5 9 yearseknight (58109): I use a machine. Barbell hacks just feel awkward. -3X
SQUATZ (High Bar vs. Low Bar) SRorhrbac0808 18 9 yearsvarunj17 (498): I am confused about this as well man...need to do ATG..not sure which is the ideal position of the bar for them
Leg Day BEASTIX 2 9 yearsBaiTu (3096): You can do anything you want. Why are you considering switching between these lifts? What else are you doing on your leg day?
Hip exercises cassious 3 9 yearseknight (58109): Bridges (aka hip raises) with a barbell are also good. -3X
Training when run down AarronStenner 13 9 yearsAmy0582 (373): I personally would workout anyway. I usually cut the cardio down if it's an intense cold but continue lifting. If it's not intense, keep everything up. If it's more than a cold, take a day off.
Layne Norton Video Log AarronStenner 7 9 yearsAarronStenner (10990): just watched and i can grasp most of it so I may try coming up with something after my deload which i expect will be in a month or so
Squats/Deads AarronStenner 29 9 yearsalexmuller (5452): Well thats the reason!! I had such bitch legs and wanted to be Alpha like NorIda so squats and deadlift 2x a week and upperbody once a week.
Leg training Massthetics 7 9 yearsFeros (87): Leg press Pyramids- starting at about 80% of 1rm and going til failure. When I hit the top of the pyramid I take the 2x44lbs plates off, shrug them 15-20 times then press the new lower weight and repeat. By the end I've prob done north of 10 sets of shrugs and it hurts haha
Legs in PHAT Youngbrah 4 9 yearsYoungbrah (112): Ok cheers guys
Need help: Lacking Hamstrings Thisisscotty 9 9 yearsMassthetics (364): triple drop sets on the leg curls. deep lunges do good too. but one that has been giving me mad gains recently is bidyweight leg curls. so put your legs under a heavy bar and go to a push up position and curl your self up, yeah buddy.
Whats the advantage and disadvantage?!?!?!? BEASTIX 4 9 yearsBEASTIX (103): Injury? you can get injury with ATG squats too if you dont know HOW TO DO IT.
Lets see them HAMS (show your hamstring) SRorhrbac0808 3 9 yearsSRorhrbac0808 (47098): HAHHAHA YES!!!!! I was waiting for that. I am kinda pissed now... I am HUNGRY.
Zercher Squats AarronStenner 2 9 yearsIrishGymSheep (10554): Awesome but very painful.
Quads Quadsssssss BEASTIX 23 9 yearsBEASTIX (103): ME day looks balanced?
ATG Squats Massthetics 5 9 yearsIrishGymSheep (10554): Alot of amateur oly lifters just wear converse. When I see people doing non atg squats I have the overwhelming urge to go upto them and ask who stole the rest of their squat.
NO HACK SQUAT for PHAT, can i use this???? DFMaster240 6 9 yearsBEASTIX (103): barbell hack squat is the best, but so fucking annoyin doin it
Squat rep range slamdoozle 11 9 yearsBEASTIX (103): you cant avoid from gaining SIZE, but the good thing that this size will make your much more stronger and exploviness and just think about it - if you got now 60% fast twitch fibers on 20 inch thighs, and they will grow up to 25 inch after 6 months, so you will get 60% twitch fibers from 25 inch!!!! whice is alot more, in assuming that you grow 5 inch of pure muscle.
I m p o r t a n t QuestioN BEASTIX 3 9 yearsLVjack (2749): Power clean is better for most athletes because strength is developed in a lower starting position but I guess it would depend on what sport you play. On a side note I've always heard hang cleans are better for increasing your vertical jump since the starting point of that movement is closer to a jumping stance. For me though, I really like the snatch. If you are just getting started in these lifts may I recommend you learn to use a hook grip...
It hurts when my tall ass squats??? DFMaster240 22 9 yearsDFMaster240 (577): I love this forum.
You know you had a good leg workout when.. Flexin_allday 21 9 yearsjohon6 (1393): i'm gonna fall i'm gonna fall i'm gonna fall i'm gonna fall i'm gonna fall i'm gonna fall i'm gonna fall don't fall don't fall don't fall don't fall don't fall don't fall don't fall.............. SMACK !!!!
Cannonball Calf Challenge - SS only Cannonball 23 9 yearscassious (2926): day 2 done. I get this pain on the outside of my right ankle just below the bottom of the fibula, I think it might be a tendon or ligament. And the same side calve I just cant contract it as hard as the left one. can anybody help me?
Lionel Beyeke Leg Workout EFJK 3 9 yearsSRorhrbac0808 (47098): strong AF
Don't call me a wimp :P Zlohmeier 17 9 yearsDukenhiemer (23939): I remember my first squat! 95 pounds my freshman year in high school for five reps...
need help with pure leg work out Flippo4 8 9 yearsFlippo4 (223): thanks dwatson awsome advice idk why i didnt think about that ha
leg press johon6 9 9 yearsalexmuller (5452): Yeah man I used to stay away from it. Cause I didnt know how to properly perform it and preferred to push heavier weight with leg press. Then took the time to research how to do it properly and put it into practice, and now my legs are BY FAR my strongest point, strength and size wise. And they were always my weakest points!
Hack Squat alternative? Chris 3 9 yearsNorIda (46958): Barbell Hack Squats? You dont need a machine to do it, its just easier.
Shin Splints and Hamstring Injuries AustralianOak 3 9 yearshaole (2109): what stahmz said^^^ I got both those injuries during hell week (first week back from summer vacation) when i played soccer in college. Both injuries need time and rest and icing is always recommended. I iced after every practice and every game but the shin splints lasted the whole season.
quick question OhhLoLo 7 9 yearsSRorhrbac0808 (47098): Hitting your legs hard AF right now is your best bet... It will shake off your DOMs... Get your blood and nutrients flowing in the right places
big legs for ectomorphs simplymuscle Jump to first page37Jump to last page 9 yearsSwayz87 (9039): @EFJK Gunnna have to look into Occlusion training!!! always seemed weird to me tho... Oh and Im not gunna lie getting a MASSIVE pump un your quads just feels like them fuckers are growing!!! I get HELLA pumps when I super set leg presses and Leg extentions together as well as Sitting and Lying leg curls...or Stiff legged DLs with Lying leg curls... Both of those ^^^^ super Sets leave your legs FEELING BEAST LIKE!!!!!
Legs then cardio next day, bad idea? Mark3693 10 9 yearssickrykes (1651): try doing 20mins of cardiovascular exercises after a 45 minute hypertrophy session that will strip fat just dont go to hard in cardio after or you will burn muscle as well another good way to strip fat is to go for a 30min power walk when you wake up before eating breakfast.
has anyone tried this: Calves:T-NATION daredgodfather 13 9 yearsCannonball (6283): man I want a dancer gf because ass, but every single one I've met have been real bitchy, strange coincidence really
New Here and Need Advice Please FingerCity1226 6 9 yearsNorIda (46958): I agree with he cut 100%. Same reasoning as skullay. When you see rests its that much easier to stay motivated! The leg workout roar said looks pretty legit. Can't think of too much more than that. Don't puss out on squats. When you think your low enough, go lower! And welcome to the boards. Your a friend of @roar, so I'm expecting you to be Alpha. So don't be makin him look bad! Lol
Calves and Forearms Adiaz10x 7 9 yearsAdiaz10x (25): Thanks all those tips seemed helpful, some I have tried others I haven't so lets see if I can make a change on these two annoying muscle groups
MONDAY LEG DAY Flexin_allday 7 9 yearseventheodds1 (5644): @Cannonball cracked me up except they are there for like 4 hours and one set, talk for 20 min and next set..Not like 30-90 sec rest lol.
squatting with block under heels? bullet 4 9 yearsspyderboys (136): i personally do them because 1. im tall and my football coach in high school told me that its hard to get as low as possible with such long legs so it helps me personally squat lower, but my main reason is i dont have good flexibility in my Achilles tendons so it helps me squat and not be on my toes or getting off balance
bodybuilding and athleticism Popeye25 7 9 yearsJelet (2190): i run so much slower and than i used to. and im not that flexibile anymore... and i used to be able to jump off the roof of a house and be fine. now ill probably break or sprain something...
cardio after legs day? endouille 6 9 yearsEFJK (2316): I wouldn't do HIIT the day after if it's leg intensive simply because you'll interrupt the recovery process in doing so (say sprints, stairs, etc). If you want to do cardio, I'd suggest heavy rope intervals or low intensity on a spin bike or elliptical, etc.
Smolov Squat Routine+Hypertrophy Hybrid KalletSc 3 9 yearsWinnersNeverQuit (10311): The upper body hypo could be done after the squat (as the dquat requires all out effort intensity), or on the two off days a weak provided the back hypo work puts very little on the spinal erectors, or you could run double splits, (morning and evening workouts)
rep range's for legs? bullet 4 9 yearsAustralianOak (1504): I think a combination of both works well -AA
How to get calves of gods!!?? spyderboys 8 9 yearsspyderboys (136): hey chris pick a number
HAHAHHAHAHA LOL @ This video SRorhrbac0808 11 9 yearsPopeye25 (1692): "if u dont grow from this workout u have a testosterone issue .. or a vagina" watched a lot of his vids hes too funny
LEGS DAY RANIERI 11 9 yearsAKK (1998): the lumbar will round significantly more in a stiff leg deadlift, than a Goodmorning. Pullthroughs, RDL's, back raises, glute ham raises, lying hamstring curls?, Good mornings. Also RDL's are meant to be done with a overhand grip and the bar never leaves your body You should do less quad stuff and do more hamstring since you want to be hamstring strong not quad strong, you probably do way too much quad dominant work. ...
Increase my vertical jump daredgodfather 13 9 yearsZyzzst (4486): Honestly what you should do is squats and lunges, then after your leg workouts do box jumps and go in the gym and constantly hold a basketball or medicine ball and jump and touch the backboard with it. The reason you do this after your workout is that your muscles need to know that they are training for explosiveness and works trust me Experience: College basketball player
One more thing...feels bad man Zyzzst 7 9 yearsZyzzst (4486): I should have, but then he would have flexed and blown me out of the room
Be a good friend and remember.... knockout2281 12 9 yearsZyzzst (4486): HEY MOTHERFUCKERS how the fuck did you get a picture of me assholes...FUCK YOU ALL MY LEGS ARE FINE
Just Do It jweig 10 9 yearsjweig (64): @Swayz87 Glad I could inspire you my man tear it up today! @david12345676 Happy birthday man go kill it in the gym then hit the bar you only turn 21 once so have fun!
Answer quick before I go to the gym! Zyzzst 4 9 yearsNyko (2884): Typically you only need to wait around 48 hours before working out the same muscle again however nutrition and rest are the two most important factors in the chance of "Over training". Like watson said, the DOMS you feel is lingering from the exertion, it does not mean they are not ready to be targeted again.
difference between SLDL and RDL ?? Popeye25 7 9 yearsmetalheaddoc (1): My understanding was that SLDL has knees locked, lower back can round at the bottom and the bar can be farther away from the body. RDL has knees bent slightly, neutral spine at all times and the bar stays close to the shins. RDL has less stress on the lower back. I am not sure if either one puts more/less stress on the glutes/hams. I thought the RDL put more emphasis on the glutes but I see conflicting info on that. I have also heard that...
Long legs/Short torso ectomorph94 10 9 yearsDavidP94 (382): I have the longest legs and the shortest torso, it's so funny.
few simple questions Flippo4 6 9 yearsSwayz87 (9039): @Flippo... Quads. 4 sets of Squats 3 sets of leg extentions 3 sets of leg presses/hacksquats/lunges your choice hams 4 sets Stiff legged dead lifts 3 sets Laying leg curls 3 sets seated leg curls Calves 5 sets standing calf raises 5 sets seated calf raises. Monday: quads calves Tuesday: Hams Wednesday: Rest Thur Quads Fri Hams calves Sat rest Sun rest
UNEVEN QUADS!!! HELP!!! bullet 3 9 yearsFuturevision (142): Just As igg said, 1 legged legpress. Also do all the other exercises like legcurls and legexstensions one legged aswell.
Box Squats skullay 4 9 yearsbrian12 (9495): I use a bench half the time and nothing the other half. Same weight on both.. But I somehow feel 'safer' having the bench. I can focus more on moving the weight and less on gauging my depth..
Front squatting AKK 6 9 yearsNorIda (46958): You'll lean a bit forward, that's why I advise the over emphasis of pressing your elbows to the ceiling.
For $hits and giggles! Dukenhiemer 8 9 yearshaole (2109): 315 for 3x10 = gnarly Usually when I take time off and get back into legs I feel the worst on the second day after. Good friggin work dude!
Sartorius Tendonitis Diaz 1 9 yearsDiaz (367): Hey I've been trynna get my squats up but lately I've been on this groin pain thing that's not necessarily getting worse but it's not helping me go up at all, so I went to the doc and they told me that I have tendonitis in my sartorius tendon, basically it's over-strained or whatever and I need some physio.. well here's the cool thing- I'm broke as tits and can't afford it so I'm doing a full out google search which I know may sound fucking...
Cannonball Training! Cannonball Jump to first page357Jump to last page 9 yearsCrypt (100): Have only just starting reading this thread, got two things to say. A, I really don't understand you mate B, But each to their own! seem to enjoy what you're doing and thats what life is all about!
Leg routine need fixes? Ludde 1 9 yearsLudde (1): Last time i posted a leg routine it needed some fixes, now tell me what you think! Quads Squats 5x5-20 Legpress/front squats 4x5-20 walking lunges dumbells 3xF Leg extensions 3x20 Hamstings/claves Stiff deads 5x5-20 Leg curls 3x5-20 High stance leg press 4x5-20 Claves raises 3x5-20 donkey raises 3x5-20
Ronnie Coleman doing a 2300 lb leg press mikew 9 9 yearsWARHORSE (148): my knees hurt just looking at that I hope he still has knees when he hits 50
help with legs Valentino_027 18 9 yearsigg (2626): .
weight belt lift4life 24 9 yearsdwatson (26511): That would be epic! Later man!
Tailbone Injury 16 year old ionatan 3 9 yearsJLC (36): It can take some time. (Im a physiotherapist, or almost done) Its probably not sitting in the right spot. You can manipulate it back on its spot, but you have to stick your finger up a place not worth mentioning here, lols. You have to get it fixed by a osteopat.
1 Legged vs 2 Legged Leg Press Nyko 4 9 yearsRusty (46): I've just started this, good to switch it up and seen good gains. As @MrMailliw said, good to balancing out leg strength and size. x
Really annoying WinnersNeverQuit 7 9 yearsWinnersNeverQuit (10311): I do tend to drive with my heels, and I squat bare foot
new leg workout the1 4 9 yearsSwayz87 (9039): I was gunna say hahahahahaha Fuck brah I cant watch that and not Fly away in a ROFLCopter!
Upper/Lower Body Split advice ionatan 2 9 yearsPopeye25 (1692): that routine should be ok but i found it to be too much after a couple of weeks of doin it very similar. i switched to lyle mcdonalds routine and like it way more. i changed it slightly to my liking its basically 2 pushes 2 pulls of ur choice followed by isolation work for arms and traps 1st push and pull should be heaby like 4-8 2nd push and pull are around 8-12(i do sets of 10) same thing for legs eg; mon;lower deadlifts front squats ham...
can you tell me if im squatting right? ys1337 11 9 yearsys1337 (22): thanks, will apply!
Should abductor and adductors be worked out? TriggaTony 8 9 yearsDETERMINED1 (2239): no
Calves @Skully, @Dwatson, @..ME^^ brian12 26 9 yearsBrettDaniels (313): Dunno why but ive never had trouble with my calves, currently they're bigger than my arms... i combine power and high reps in the workout and try and get as many angles as possible. Definitely gunna start aiming for 50 every time in the shower
Vertical Leap GStarRaw 5 9 yearsstewie (442): Explosive leg exercises like olympic lifts, box jumps etc
traning legs twice a week warrior 6 9 yearsEFJK (2316): I trained legs twice a week for about 12 weeks earlier this year. Worked wonders for bringing up my legs. I did a heavier day on Monday, and then came back and hit a much higher rep range (and some occlusion training) on Thursdays. This routine really made me a fan of training my legs..I seriously look forward to every Monday Leg workout I have now (since I'm back down to training legs once a week)
Calves Barebone Training BrettDaniels 2 9 yearsdwatson (26511): Interesting. I may try this to help my calves because im curious, but also skeptical. I do know guys that do 10 pullups everyday or deads and have great backs.. But if you want to not be like a dancer and be a man throw some occlusion calf training in :P
stubborn calves wont grow!!! spyderboys 7 9 yearsBrettDaniels (313): 100 reps, every day, 2 sec up/2 sec hold/2 sec down. Challenge initiated
leg day? OhhLoLo 10 9 yearsSharpMoz (472): True true
Stiff Dead lifts JJ3065 24 9 yearsJJ3065 (6900): Haha yah hurricane! Im talking stiffys man. Stafford won't make it thru the year! Skullay, your team better lock in Brees baby!
New article GymRatMatt 11 9 yearshurricane92 (3699): And vice versa
Squats! Dukenhiemer 18 9 yearsDukenhiemer (23939): Sorry for the terrible pic... I look like I'm constipated too!
My calves hurt me VelvetTLeopard 11 9 yearsVelvetTLeopard (16): Oh and thanks for mentioning the Compartment Syndrome. I love learning new bio info and it will go into my repertoire for 3d modeling. I do biophysics simulations as a hobby, well learning it anyways for the moment.
calves exercises ashvinmuthumala 5 9 yearsAustralianOak (1504): Hey i have problems with my calves to, mainly due to genetics. But i have been training mine using the doggcrapp programming but training them every session which is 3/4 times a week, look up the way to do calves on that programming and do two sets instead of one. And recently i have started doing sprint training and i am seeing some results, so maybe get a good routine, add some more here and there and get sprinting - AA
Booty help BrittinieStark Jump to first page37Jump to last page 9 yearsBrittinieStark (40): Hahahah. That ass is much tighter than mine... So i'll be back in a few years and hopefully will have those tree trunks.
Plateauing Gains - SQUATS BossasaursRex 5 9 yearsChristf (2910): Stretch them out and then strengthen them through exercise. If you google "hip flexor stretching" it should put you on the right track
Please share best routines for Calves trtomas 8 9 yearsGymCandyKid (12): My calves have grown a lot and with definition. Twice a week I do them Tuesday: 5 sets of failure, 5second eccentric, 1 second pause, 3 second concentric. Seated calf raises Friday: Standing calf raises 4 sets of (50,40,30,20) Reps all in 1 set, continuous. Adding around 50lbs each set.
Question concerning calf growth G3NGHIS 17 9 yearsalexbennett123 (349): lately I've been doing standing calf raises and switching it out the next week with seated ones. Been seeing some decent growth. No measurements or anything though :(
Hamstring strain Jake3Tears 4 9 yearsJake3Tears (1): yea well its been 5 weeks now an i can finally kick a football and sprint without it any pain. could i still stop off with light weight an get it stronger that way.
Feet place during squats? Ludde 8 9 yearsChristf (2910): Yeah most likely. I'm not flexible at all so doing ATG is not comfortable whatsoever. Plus my left knee feels weird when I squat, so that doesn't help. Try to get more flexibility and strengthen your hips man
my leg day bosssantana 3 9 yearsbosssantana (103): i could'nt even walk right at the end of it lol
legs bosssantana 15 9 yearsbrian12 (9495): Agree with this^^ And to answer your question about what deadlifts to do. It does depend from person to person. Personally I like a semi Sumo deadlift, it puts less strain on your lower back, more emphasis on your legs.
legs routine igg 3 9 yearsigg (2626): forgot to add that i'll be adding 20seconds to my squats every session till i get to 8mins, that should be brutal. edited*
F**k huge unaesthetic legs! MrMailliw 17 9 yearsPopeye25 (1692): na i want big ass legs. and to have sick sweeps n tear drops n all that shit for when i cut in the future
Low-bar squats BaiTu 5 9 yearsseansm10 (906): watch a lot of videos and kind of piece the common denominators together. i think as its lower youl lean forward a bit more so you maintain your centre of gravity
BOOM! (pt.2) SRorhrbac0808 28 9 yearsSRorhrbac0808 (47098): DAMN DUKE!! impressive lifts man!! Great gains with great form...
zyzz leg workout warrior 15 9 yearsPopeye25 (1692): i think its cus they r such big muscles and pump a lot of blood
Leg Imbalance BrettDaniels 9 9 yearsBrettDaniels (313): Imbalance is a bitch
Single Leg standing calf raise world record? SirShredalot 12 9 yearsChristf (2910): That was funny as hell sway Z
Squat Money SRorhrbac0808 Jump to first page54Jump to last page 9 yearsLittleDragon (486): Nah not for a show. Getting a bit leaner for a festival on Saturday hahaha :D No lie brah! ;) In all seriousness I might have some carbs before bed tonight. Not much though. I've only been on no carbs for a few days...on my 3rd day now.
squats bosssantana 23 9 yearsSRorhrbac0808 (47098): IrishGymSheep-- HAHAH I think I was half sleep
Squat help! Ludde 3 9 yearsLudde (1): Ah i see, thank you! I was worry it would hurt my knees or something!
120kg squat, awwww yeah Thor 16 9 yearsLittleDragon (486): Nice work Thor! Feels good when you beat existing PB's. I'm a little fella (approx 68kg dry weight) and can push similar weight.
calves ashvinmuthumala Jump to first page108Jump to last page 9 yearseknight (58109): :) -EK
Knee straps for squats? wannabemuscular 8 9 yearsChristf (2910): Youtube "So you think you can squat"
6 week all legs routine!!!! Ttime21 3 9 yearsbig_zack (1): I cut my arm open in November with a glass bottle.. It went straight through all my tendons in my right wrist! It took about 3 months to finally recover.You just have to stay really positive and chuck your ipod in, And just do everything you can for the injury to heal faster. You'll be back in the gym before you know it! ( i got really good at squats during the 3 months now their one of my favorite exercises haha!)
Legs day SamGodd 26 9 yearsJusu (618): Has anyone of you balls to try that?
leg workout ideas? GettingThere 6 9 yearsIrishGymSheep (10554): Drop sets. 10x10. Change your squats to the rippotoe version where you go down then half way up then back down then up fully, this counts as one rep. Try Bulgarian Split Squats. Try a day where you focus on single leg movements.
Legs Help AlexEdge 2 9 yearsKyle0910 (42): I did the same thing when I started and haven't started until maybe 6 months ago but I would say deadlift heavy and squat heavier. For hams stiff leg dears and leg curls and for quads leg extensions, deadlifts and heavy ass squats. That's what I do. And of course calf raises for calves. Other people will give you much better advise than me though I'm sure. Not sure about the test levels. It makes you feel stronger though haha. Atleast for me.
Calves torixxfit 9 9 yearsThor (5028): I've had good progress doing very heavy donkey raises. Get a weight belt and put as much weight around as you can stand up with. The 110 pound plates are quite useful. Very slow reps for ~14.
Knee straps brian12 14 9 yearsThor (5028): I might invest in some then. I thought the original post was directed at injury prevention rather than lifting benefits (which my above post does apply to).
CALF training simplymuscle 16 9 yearsbrian12 (9495): Haha - those shes are bizzare!! lol
Calves Feros 18 9 yearsZeph (99): faf
Dinky Calves porche32 9 10 yearsEthan7X (291): Hit your Calves 3x a week. Slow, controlled reps. They will Explode. Also make sure you squat 2x a week minimum