I have recently done major damage to my chest, biceps and front delt region through playing football. Due to this fact any upper body work is strictly out of the question for atleast 4 weeks. My plan is to make the best of this situation and take advantage of this opportunity to really bring up my legs. Wondering what my best approach would be.
My plan consists of hitting legs twice a week.
Heavy compounds followed by some plyo stuff for session 1 (Monday)
Heavy squats + barbel jump squat
smith split squats + lunge jumps
single leg leg pressing + single leg squat jumps
etc…
Single joint pre fatigues, compounds, single joint all high reps session 2 (Friday)
leg ext + squat + leg ext
standing ham curl + hack squats + seated ham curl
good mornings + hyper extensions + high foot position leg presses
etc…
Have never trained legs with this much volume before. Leg training normaly consists of a mixture of squats, RDLs, good mornings and lunges with some machine work as finishers.
Any oppinions, suggestions ideas are welcome. Still only an idea at this point.
I usually get alot out of a little with legs and may only need high volume squats and some leg curls to grow, so I wouldn’t use all this volume and extra intensive techniques. My best size gains came from pyramiding squats and finishing with a few sets of legs curl and a second day with RDLs and lunges.
Session one— keep heavy squats (if they are even possible with your injuries?) but move jump squats. so it mite look like this
squats
split sqt -ss- jump squat
single leg press -ss- 1 leg j. sqt
session 2 (dont overdue pre fatigue)
leg ext -ss- squat
leg curl -ss- RDL
finish with good mornings OR back extensions (pre fatiguing low back soudns like a terrible idea, especially with squats twice a week)
[quote]Dblessedb wrote:
I have recently done major damage to my chest, biceps and front delt region through playing football. Due to this fact any upper body work is strictly out of the question for atleast 4 weeks. My plan is to make the best of this situation and take advantage of this opportunity to really bring up my legs. Wondering what my best approach would be.
My plan consists of hitting legs twice a week.
Heavy compounds followed by some plyo stuff for session 1 (Monday)
Heavy squats + barbel jump squat
smith split squats + lunge jumps
single leg leg pressing + single leg squat jumps
etc…
Single joint pre fatigues, compounds, single joint all high reps session 2 (Friday)
leg ext + squat + leg ext
standing ham curl + hack squats + seated ham curl
good mornings + hyper extensions + high foot position leg presses
etc…
Have never trained legs with this much volume before. Leg training normaly consists of a mixture of squats, RDLs, good mornings and lunges with some machine work as finishers.
Any oppinions, suggestions ideas are welcome. Still only an idea at this point. [/quote]
It may be because I’m a beginner and that legs are not a particulary strong point for me, but I can’t figure how people can do thing like jump Squat after some Heavy Squat set and then, doing split lunge and going on. With serious dammage to your chest, Bicep and Shoulder, it may be even harder.
After 5-6 set of heavy squat and some set of RDL, it happen sometime to be enougth for me and barely being able to do anything in the 2 hours folowing the training session. But wait… I’m wearing gloves (probably the only one on T-Nation), I may be just a faggot.
Yeah not too sure how the shoulder/bicep/chest is gonna go with any real weight but I know that deads are out of the question for now. My squats are gonna be done on the smith because I can’t raise my right arm to support the bar let alone lift it in place. I don’t even know if I can good morning either. Injury is just killing me right now. I wanna train!!!
I have been doing the plyo stuff for the last month (When I was healthy) trying to build some explosive power. Never had any porblems with them so far, But I’m only doing the jumps with around 40kgs (90 pounds)
[quote]Dblessedb wrote:
Yeah not too sure how the shoulder/bicep/chest is gonna go with any real weight but I know that deads are out of the question for now. My squats are gonna be done on the smith because I can’t raise my right arm to support the bar let alone lift it in place. I don’t even know if I can good morning either. Injury is just killing me right now. I wanna train!!! [/quote]
I’m not sure what your range of motion is for your arm, but after dislocating my shoulder I couldn’t get my left arm far enough back to back squat. What I started doing was sliding a strap onto the bar and holding that instead of the bar. Hopefully that can help you, if not best of luck in your recovery.
If your shoulder girdle is entirely messed up, regular BB squats or even smith squats may be a really bad idea. Leg presses, belt squats, etc may be better choices to allow for full recovery.
[quote]thephantom wrote:
If your shoulder girdle is entirely messed up, regular BB squats or even smith squats may be a really bad idea. Leg presses, belt squats, etc may be better choices to allow for full recovery. [/quote]
x 2… try the belt squats. i did these after my shoulder surgery and they were a good alternative.
Cheers for all the advice an tips. Go in for surgery tomorrow. Tore the pec major tendon completely off the bone… Pretty shattered. Can’t wait to get back in the gym!!
I’m not sure why, and I could be wrong, but my common sense meter says that jump squats (or at least what I imagine them to be) are the dumbest fucking idea on the face of planet earth.
My feet leaving the ground with a load on my spine sounds so hazardous, the benefits cannot be worth the risk to the spine, knees and ankles.
Again, I could be wrong, but I doubt I will ever do anything like that. Nor would you catch me advising anyone to do it.
I’m not sure why, and I could be wrong, but my common sense meter says that jump squats (or at least what I imagine them to be) are the dumbest fucking idea on the face of planet earth.
My feet leaving the ground with a load on my spine sounds so hazardous, the benefits cannot be worth the risk to the spine, knees and ankles.
Again, I could be wrong, but I doubt I will ever do anything like that. Nor would you catch me advising anyone to do it.
[/quote]
I think I agree. I’ve done a version but with a weight vest keeping the weight close to my torso and center of gravity. I coulnd’t imagine doing them with a barbell hugged to my traps.
