Barbell hack squat
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From: Per Elms?ter on 19 Oct 2005 04:48 locker wrote: > I second the suggestion that you do the squats and any other > compound exercises first. I do leg extensions before squats to > get my knees warmed up and tight but it's a very light weight. > A bit too much calf work IMO. I would substitute the deadlift > for the squat on one of your leg days. > > You can try a squat in the smith machine with your feet slightly > forward as a substitute for the hack squat. > I agree upon doing compound exercises first. I always thought of the legextensions as a kind of warm-up, but I keep adding weight on them also. Anyway, I might replace them with step-ups and that will change the picture. I do DL already on the day I do my back. I like calf work and actually added the donkey press myself as a superset together with the standing calfraise. Hey. I just graduated from the smith machine into free weights last year and I ain't going back. Actually it hurt my back and I'm very leery of it. I'll use it for a triceps press ( narrow grip bench ) but not for legwork. -- Perre I gave up on SPAM and redirected it to hotmail instead.
From: Per Elms?ter on 20 Oct 2005 09:40 Jeff Finlayson wrote: > You're squat warm-up sets should be fine. But if not keep the leg > extensions light for warm-up purposes. Yes. I forgot about that. This is what I do on fridays , when I start out with DLs . I start out with several warmup sets working myself up to my target weights. It always feels good and will probably be better than starting out with lighter exercises. > > On step-ups, I suggest you do all the reps on one legs in a set then > do the other leg. Alternating reps with each leg means a lot more > shifting around. What do you mean, shifting around? I'd see it as more intense if I did one leg at a time. But balance wise I don't notice much difference. What do you suggest using for weights? Dumbbells or a barbell. It feels like a barbell will help me keep my back straight. -- Perre I gave up on SPAM and redirected it to hotmail instead.
From: Per Elms?ter on 20 Oct 2005 09:49 Steve Freides wrote: > > For what it's worth, at least some cyclists prefer the leg press to > the squat because of the squat's tendency to build mass - they don't > need the back strength, they feel, just the leg strength, and the leg > press does what they need. I know lots of cyclists say this. For some reason I don't worry about mass. Maybe I'm a real hardgainer or that it's age related. You said in another post that with regards to my age maybe I was correct in building muscle to compensate for age related catabolism. I think this is an overlooked fact by many. Everybody looks at how the pros train and forget that they workout 8 hours a day and are usually 20 years younger. There was a story about Robbie McEwen a > few or three ago doing something like 4 sets of 26 reps with some big > weight (I think it was 200 kg) in the leg press as part of his > training, and how he liked it so much that he took a few weeks off > from competing in the middle of the summer to get back to the weight > room and do it again before peaking for Fall races. (Robbie McEwen > has had much success in the professional cycling world as a sprinter > in distance events, e.g., winning flat stages of the Tour de France > and other long day races.) > I just reread your post and triggered on what you said here. Yes I felt also that my sprinting power declined as the season progressed and I'm contemplating trying to continue some form of resistance training throughout the summer next year. This year I did the PTP routine. 2*5 DL and Benchpress at least half way into June. At the end of July my explosiveness was definitely declining. -- Perre I gave up on SPAM and redirected it to hotmail instead.
From: Jeff Finlayson on 20 Oct 2005 09:52 Per Elms?ter wrote: > Jeff Finlayson wrote: >>Your squat warm-up sets should be fine. But if not keep the leg >>extensions light for warm-up purposes. > > Yes. I forgot about that. This is what I do on fridays , when I start out > with DLs . I start out with several warmup sets working myself up to my > target weights. It always feels good and will probably be better than > starting out with lighter exercises. > >>On step-ups, I suggest you do all the reps on one legs in a set then >>do the other leg. Alternating reps with each leg means a lot more >>shifting around. > > What do you mean, shifting around? I'd see it as more intense if I did one > leg at a time. But balance wise I don't notice much difference. Doing all the reps for each leg at a times keeps the foot in one place. Less foot shifting. I generally use utility benches and on some of them my foot needs to be right in the middle. > What do you suggest using for weights? Dumbbells or a barbell. It feels like > a barbell will help me keep my back straight. I do them after squats using a barbell generally in a rack or cage. Give bar and dumbbells a try.
From: Per Elms?ter on 20 Oct 2005 10:04
Jeff Finlayson wrote: > Doing all the reps for each leg at a times keeps the foot in one > place. Less foot shifting. I generally use utility benches and on > some of them my foot needs to be right in the middle. > OK I get your point. One more *really* dumb question. What is a utility bench? I was planning on using the same kind of bench that I do benchpress on. maybe it isn't so popular to step on them, I suppose the padding will wear. -- Perre I gave up on SPAM and redirected it to hotmail instead. |