qn about training the legs..
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hello. i have been doing weight training for some time already, however i seldom train my legs....n its to the stage where im bench pressing more than i squat...
n i don like tt lol now then realise kao...
share some tips? or routine for training the legs? im not really going for definition. i want strength!! legs tt i can be proud of!!
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Squat....Not in the smith machine for god's sake! Use the barbell and plates... And go below parallel...I am not at impressed by a 5cm depth squat with 3 plates...That to me is not a squat but a static contration.
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erm, i think there is nothing wrong with training 1/4-1/2 heavy squats.It is like the "board press", "rack pulls" for squats in a way la.Originally posted by Marco_Simone:Squat....Not in the smith machine for god's sake! Use the barbell and plates... And go below parallel...I am not at impressed by a 5cm depth squat with 3 plates...That to me is not a squat but a static contration.
Paul Anderson used to do heavy 1/4 squats also
Btw there is this guy in Singapore who is confirmed able to do 300kg half squats for reps
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Yes,I know the great value of partials for strength.Originally posted by Simon Dean:erm, i think there is nothing wrong with training 1/4-1/2 heavy squats.It is like the "board press", "rack pulls" for squats in a way la.
Paul Anderson used to do heavy 1/4 squats also
Btw there is this guy in Singapore who is confirmed able to do 300kg half squats for reps
But 1/4 rep for 40kg in the Smith machine is altogether a different issue...
Beginners should always strive for full ROM... -
thx for the help
. wad kind of training shld i do wif squats? as in how many sets and how many reps per set to increase strength? -
Tell me how much you can squat for 12 reps(as in 12 reps to failure) first then we help you to plan.
After you have finished squat sets of 3-4.You can always work on the machines.Only after.. -
I remember my first full ROM squat was only 40kg...and I struggled to do 5 reps with it...how pathetic...Originally posted by Simon Dean:Tell me how much you can squat for 12 reps(as in 12 reps to failure) first then we help you to plan. -
Squat depth should be determined by the individualÂ’s functional range of movement. Ideally this should be well below parallel but many individuals cannot do this until they correct any muscle imbalances they may have.
Besides squats I would also recommend variations of the Deadlift and Lunges. I would also suggest (depending on your training method) to perform a quad dominant (squats, etc.) session and a hip dominant session (Deadlifts, etc.) separately. -
ah i can do about 60kg squat for 12 reps to failure...hehe pretty pathetic huh...anyway yea tts about my 12 reps maxOriginally posted by Simon Dean:Tell me how much you can squat for 12 reps(as in 12 reps to failure) first then we help you to plan.
After you have finished squat sets of 3-4.You can always work on the machines.Only after.. -
ah deadlifts....i seldom train on tt as well....lol missing alot man haha 2 of the big 3 somemoreOriginally posted by OPT:Squat depth should be determined by the individualÂ’s functional range of movement. Ideally this should be well below parallel but many individuals cannot do this until they correct any muscle imbalances they may have.
Besides squats I would also recommend variations of the Deadlift and Lunges. I would also suggest (depending on your training method) to perform a quad dominant (squats, etc.) session and a hip dominant session (Deadlifts, etc.) separately. ... hmm ok i try to do squat n hip dominant session separately..i actually tot of training them together on the same day....but well after squat im sure i will be pretty drained...so cant really do deadlifts.. -
That means you can do maybe 70kg for 6 reps?Originally posted by Murtabak:ah i can do about 60kg squat for 12 reps to failure...hehe pretty pathetic huh...anyway yea tts about my 12 reps max
Do 3 sets of 70kg for 5 reps(not to failure)
Then do 2 sets of 60kg for 10 reps(failure)
You may want to refer to my routines if you are interested in strength -
wahh full ROM ah..i think i better practice with the bar itself firstOriginally posted by Marco_Simone:I remember my first full ROM squat was only 40kg...and I struggled to do 5 reps with it...how pathetic... -
ah ok sure, thx!! will try the 70kg 3setsX5reps and 60kg 2setsX10reps on saturday!! wah gonna let my legs suffer! they enjoy gd life too long liao heheOriginally posted by Marco_Simone:That means you can do maybe 70kg for 6 reps?
Do 3 sets of 70kg for 5 reps(not to failure)
Then do 2 sets of 60kg for 10 reps(failure)
You may want to refer to my routines if you are interested in strength
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You mean your 60kgX12 is not for ROM??? How low you go???Originally posted by Murtabak:wahh full ROM ah..i think i better practice with the bar itself first
There is a world of difference between just above parallel and below parallel,you know...If I wanna squat above parallel,I can easily hit 3+ plates liao... -
ah i think my squat is just above parallel? my thighs is/ almost parallel to the ground when i go down....if i go below that kinda have a feeling will fall down siaOriginally posted by Marco_Simone:You mean your 60kgX12 is not for ROM??? How low you go???
There is a world of difference between just above parallel and below parallel,you know...If I wanna squat above parallel,I can easily hit 3+ plates liao...
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That means even 60kg is too heavy for you! Try with 50kg!!!Originally posted by Murtabak:ah i think my squat is just above parallel? my thighs is/ almost parallel to the ground when i go down....if i go below that kinda have a feeling will fall down sia -
Squats and deadlifts are workouts you shouldnt be missing out! Take note of the advices given! they are really userful
I think squatting to parallel is fine... Find something you're comfortable with and start working from there! -
yea it was abit too heavy lol...Originally posted by Marco_Simone:That means even 60kg is too heavy for you! Try with 50kg!!! i will try 50kg this time round -
okOriginally posted by dal2010:Squats and deadlifts are workouts you shouldnt be missing out! Take note of the advices given! they are really userful
I think squatting to parallel is fine... Find something you're comfortable with and start working from there! -
By the way,how tall are you???Originally posted by Murtabak:ok
Tall people like me with long limbs(1.8+M) have it harder...
If you have long legs,you have to go down lower to reach parallel or beyond,then you have a longer distance to travel up as you break out of the hole...All in all,more effort needed...
That's why some people like to do wide grip pull ups on their IPPT,by wide grip,the range of motion is actually reduced and that=less work done... -
nvr take my height after secondary liao lol...mmm i remember sec4 i was 1.74m liddat ah.Originally posted by Marco_Simone:By the way,how tall are you???
Tall people like me with long limbs(1.8+M) have it harder...
If you have long legs,you have to go down lower to reach parallel or beyond,then you have a longer distance to travel up as you break out of the hole...All in all,more effort needed...
That's why some people like to do wide grip pull ups on their IPPT,by wide grip,the range of motion is actually reduced and that=less work done...
lol i nvr tot about height at first...i tot everyone do same one...but after reading ur post, yea it is harder for taller ppl to do ah lol. liddat i think i go try wide grip pull up also liao -
i am training on mon, wed, fri. and i think i will dedicate sat to my legs...
do u think its ok on mon, wed n fri when im not supposed to be training my legs..i do about 4-5 sets of leg press at the end of the workout? I was thinking maybe could help condition my leg...? -
if you want to train your legs 3x a week, then do 2-3 sets a time can already.If not how to recover in time?
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Overtraining is way overrated...The reason overtraining and its corollary,the insidious 1 hit per body part per week protocol is so hyped is due to the falsehoods spread by muscle joke books such as FLEX...Originally posted by Simon Dean:if you want to train your legs 3x a week, then do 2-3 sets a time can already.If not how to recover in time?
You know Olympic lifters can bench and squat 8-9 times per week??? Of course they don't go to utter failure.
To Murtabak,of course you are not an Olympic level trainer,this is what I suggest
Eg
Mon-Squats-heavy
Wed-Deadlift-heavy
Fri-Squats-light
By light training I mean you don't use as heavy weights as you use on Mon.If you use 50kg on Mon,on Fri,you use around 30-40kg but for more reps... -
after doing your sets of squats, you can proceed to do auxilliary leg exercises such as leg ext and leg curls or plyometrics like calve jump squats(jump from bottom in a squat position, utilising calves as well) or burpees.Originally posted by Murtabak:i am training on mon, wed, fri. and i think i will dedicate sat to my legs...
do u think its ok on mon, wed n fri when im not supposed to be training my legs..i do about 4-5 sets of leg press at the end of the workout? I was thinking maybe could help condition my leg...?