Johnnie Walker
Borderline Kunce
lunges? they are killer
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Building legs without squats or presses
Repacked
Punxsutawney resident
spartacus
Well-known member
i am feeling generous today, so will share my leg training as I seek to transform my skinny thighs into, well, not so skinny thighs.
Warmup run 10min.
All weights around 65% of max, all with I minute rest max between sets, and excludes one warmup set.
3 sets of 8 reps each leg stepups (45cm height)
3 sets of 8-12 reps one leg extensions alternate
3 sets of 16 walking lunges with dumbells
3 sets of 8 reps each leg stepups (60cm height)
3 sets of 8-10 each leg curls single alternate
3 sets of 15 hypers weight behind neck
3 sets of 10 kettlebells above head.
fuck squats
Warmup run 10min.
All weights around 65% of max, all with I minute rest max between sets, and excludes one warmup set.
3 sets of 8 reps each leg stepups (45cm height)
3 sets of 8-12 reps one leg extensions alternate
3 sets of 16 walking lunges with dumbells
3 sets of 8 reps each leg stepups (60cm height)
3 sets of 8-10 each leg curls single alternate
3 sets of 15 hypers weight behind neck
3 sets of 10 kettlebells above head.
fuck squats
spartacus
Well-known member
yes, i find lunges and step ups isolate quads better for me. i use a lot of back when squatting.
I am weak as, but goal is to get one set of 10 reps each leg step ups on 60kg at 45cm bench height. Having said that, step ups are done strict with rear foot flat on ground before i start pushing up on leg.
I am weak as, but goal is to get one set of 10 reps each leg step ups on 60kg at 45cm bench height. Having said that, step ups are done strict with rear foot flat on ground before i start pushing up on leg.
Goosey
.
Goosey
.
The squat (as an exercise) is the most productive one you can do, but only if it's done properly, and seldom is.
and this is the full squat (calves just touching the back of the thigh) it's an exercise that hits the endochrine like no other, but primarily is a quad dominant movement, as far as the stabilizers are concerned, it doesn't do much for them, but those muscles that support stability hence "stabilizers" need to be strong, they are NOT doing any mechanical work.
which supports the theory, to be in shape, you first need to be in shape.
if that makes sense
and this is the full squat (calves just touching the back of the thigh) it's an exercise that hits the endochrine like no other, but primarily is a quad dominant movement, as far as the stabilizers are concerned, it doesn't do much for them, but those muscles that support stability hence "stabilizers" need to be strong, they are NOT doing any mechanical work.
which supports the theory, to be in shape, you first need to be in shape.
if that makes sense
Goosey
.
The lunge is a killer, but not the walking type, to be useful you need to be holding a meaningful weight, and that is bodyweight and over.
Fadi
...
Brilliant, absolutely brilliant and priceless advice I'm willing to pay for. Truly thank you Andy, I appreciate your input here beyond words Sir.
Andy, would you mind just saying few more words on this please? And does that mean a big no no to no back rest at all?
I have done that Andy.
I'm doing the cable back kicks, which targets the gluteus maximus, and also cable hip abductions, targeting both the gluteus medius, and the deeper gluteus minimus. I've included all the exercises in my OP, which also includes cable adductions, targeting the inner portion of the leg.
Again I must say, your presense and input here is simply invaluable, and we're all blessed to have a man of your caliber amongst us all.
spartacus
Well-known member
why is that? i don't get your statement in the slightest.
spartacus
Well-known member
http://www.bodybuilding.com/exercises/detail/view/name/barbell-walking-lunge
why would it not be a great exercise, along with others in a leg workout. Why do my legs burn from it, even with very light weights?
I don't get any absolute comments.
There is a million combinations out there. Ask fadi, he is always changing.
why would it not be a great exercise, along with others in a leg workout. Why do my legs burn from it, even with very light weights?
I don't get any absolute comments.
There is a million combinations out there. Ask fadi, he is always changing.
Goosey
.
We're all pretty good here fadi, but thanks, that means a lot.
the best way I can describe the angle of the back rest and how important that is to healthy knees is this;
Sit it on a chair with the back rest on its side, lean back, contract the quads (legs straight) then, lean forward until upright and feel the hammies tighten, it's the tightness of the hams, that can cause knee damage, when extending the leg.
that and make sure the knee joint is inline with the axsis of the moment arm.
Follows this and you have found a good machine.
the best way I can describe the angle of the back rest and how important that is to healthy knees is this;
Sit it on a chair with the back rest on its side, lean back, contract the quads (legs straight) then, lean forward until upright and feel the hammies tighten, it's the tightness of the hams, that can cause knee damage, when extending the leg.
that and make sure the knee joint is inline with the axsis of the moment arm.
Follows this and you have found a good machine.
Goosey
.
if you and fucking others here cannot understand what I write, then that is your problem, it's the way I write, I'm not your father, work it out for yourself.
the walking lunges is good, better if you can hold a support, or machine loaded with heavy weight, it is safer if you progressively add weight over time, the walking lunge is limited to what you can safely handle.
Fadi
...
Your time to as well as the explanation itself is very much appreciated Andy. Thank you again Sir.
steveP
Well-known member
I used to always do walking lunges, holding about half my body weight in dumbbells. One of the best exercises to get a burn in the quads. But I would get really tight traps the following day. I also don't do them currently to save time in the gym. Where I can do 3-4 sets of hack squats that take me about 10 minutes. I would have to do twice as many lunges to feel the same burn.
Fadi
...
Gentlemen, I'm really eager to find out for myself if what I'm about to embark on (starting on Monday) would yield significant results. It's something I've never done before, and to be frank with you, I don't believe many (if any) people have, yet the whole internet seems to be full of bodybuilders who want to either bash, mock, or simply put down something for the sake of putting it down, not wanting to be viewed as belonging to that "sissy" group who don't want to squat, press, lunge, etc. They automatically assume that ah, he doesn't want to squat because he's damn lazy and/or just doesn't like hard work. As if by squatting, one is somehow (by default) is propelled into the macho club, where only squatters and pressers are welcomed. To each his own I say, I've done enough squats to last me a lifetime!
I'm sure (as some of you have witnessed in my journal), that some would like so much to believe that the method (of higher reps lower loads) I'm following in my training, would actually work. If you've missed it, here it is in black and white:
Honestly, I respect the man (Firey1) for being honest enough to admit why he was (and perhaps still is) hesitant to accept that what I'm doing may in fact yield some decent results. I don't blame him, what with all that we've been taught throughout the years, that no pain no gain, or if you wanna be big mate, then you better lift big and on and on. Well this thread is on that similar plane, no squats or presses (a sacrilege to some), is about to be put to the test, and it's been put to the test right here on Ausbb. So if you wish to know the outcome (non Ausbb members), tell your friends to check Ausbb out, as the results will be revealed in December. Thank you.
I'm sure (as some of you have witnessed in my journal), that some would like so much to believe that the method (of higher reps lower loads) I'm following in my training, would actually work. If you've missed it, here it is in black and white:
Honestly, I respect the man (Firey1) for being honest enough to admit why he was (and perhaps still is) hesitant to accept that what I'm doing may in fact yield some decent results. I don't blame him, what with all that we've been taught throughout the years, that no pain no gain, or if you wanna be big mate, then you better lift big and on and on. Well this thread is on that similar plane, no squats or presses (a sacrilege to some), is about to be put to the test, and it's been put to the test right here on Ausbb. So if you wish to know the outcome (non Ausbb members), tell your friends to check Ausbb out, as the results will be revealed in December. Thank you.
Fadi
...
Thank you for asking Mick. I'm giving it 4 weeks before I take some new measurements. The hamstrings' pain is extreme; not so much the quads, or at least the pain is much different there (deeper and duller) instead of deep, sharp, and plain sore just walking (with the hammies). It usually takes about two weeks before I see changes, and this week is week number 2.