I was reading through some old articles and found this one for working legs. Has anyone tried this? Thoughts on how the program is set up?
http://www.T-Nation.com/article/bodybuilding/hungarian_oak_leg_blast&cr=
holy shit… this is interesting…squat for time…im tempted to try it
I have done 2:15 and 2:40 so far and it is killer. A great conditioning tool as well. The 2 sets of 30 with different variations on leg extensions is the worst part.
what tempo do u end up using? how many squats a minute does it end up being?
In the article it talks about the tempo. What I have been doing was getting a good warm-up with 2 sets of 6-8 slow reps. Then for the work set I will drop down at an average pace I guess, but explode out of the hole. I don’t pace myself at all, but it is more about doing the reps explosively then trying to do as many as you can. (For me the bar will sometimes come a little off my traps) At around the 1:30 or 2:00 mark the reps get considerably harder because I am breathing very hard. I have never counted the actual number of reps to be honest.
I just did the 4 minute set… 50 reps.
[quote]Iron Dwarf wrote:
I just did the 4 minute set… 50 reps. [/quote]
What did you think?
135lbs might be a little too easy for some on here. It is supposed to be about 30% of your 1RM.
[quote]Fandango wrote:
[quote]Iron Dwarf wrote:
I just did the 4 minute set… 50 reps. [/quote]
What did you think?
135lbs might be a little too easy for some on here. It is supposed to be about 30% of your 1RM.[/quote]
For some, perhaps yes. But I’m a small dude and I’m using 135.
Yeah Ive done this before its my faveorite for legs
Has anyone seen results with this, pictures before and after?
[quote]NIguy wrote:
Has anyone seen results with this, pictures before and after?[/quote]
No. But I’m working on it.
lol
It seems like a good alternative for people who want to avoid the big heavy weights for knee/lower back issues.
The muscles in the legs respond well to high volumes, in my opinion.
I have done stuff like this with leg press, and it is a killer. Going for time brings a whole new aspect in and IMO is a great alternative for hypertrophy if your body needs a break from heavier weights.
[quote]Iron Dwarf wrote:
[quote]NIguy wrote:
Has anyone seen results with this, pictures before and after?[/quote]
No. But I’m working on it.
lol[/quote]
Good job, keep us posted please, I might try this myself.
[quote]Dahollow wrote:
It seems like a good alternative for people who want to avoid the big heavy weights for knee/lower back issues.
[/quote]
This is a big reason I’m doing it.
[quote]Iron Dwarf wrote:
[quote]Dahollow wrote:
It seems like a good alternative for people who want to avoid the big heavy weights for knee/lower back issues.
[/quote]
This is a big reason I’m doing it. [/quote]
This is also why I wanted to try it. My legs seem to grow from higher rep and volume then heavy weights. All the slow switch muscle fibers maybe?
I’m still a beginner and I’m not all that in shape and all that, but I gave this a try. I didn’t get to the two minute mark. I think I got a minute in (maybe). I got something like 21 reps. I could be off on that though because by the end I could hardly concentrate and was pretty spent.
It was fun to try something different though. I might try it again in a few weeks.
[quote]Fandango wrote:
[quote]Iron Dwarf wrote:
[quote]Dahollow wrote:
It seems like a good alternative for people who want to avoid the big heavy weights for knee/lower back issues.
[/quote]
This is a big reason I’m doing it. [/quote]
This is also why I wanted to try it. My legs seem to grow from higher rep and volume then heavy weights. All the slow switch muscle fibers maybe?[/quote]
Possibly. Could be the same in my case.
Several years ago I was nursing a very bad shoulder. Chiro told me NO upper body work whatsoever for at least 6 weeks. I was stunned. I used it to my advantage and began a 30-rep (to failure) full squat cycle. I kept adding weight to the bar every session (2x a week) while keeping the 30 rep to fail count.
After 8 weeks my thighs had ballooned! My wife, who is never one to comment on my physique, told me my thighs were bigger and rounder. I even had to go out and buy all new pants since nothing in my closet fit my legs.
I wish I would have continued that cycle. I admit that the mind-set for high reps was eating at me constantly by week 6. I resumed a more “normal” protocol after that but never got the results of high-rep work brought, and my legs actually lost size since.
So now I’m into this Leg Blast thing.
[quote]Pangloss wrote:
I’m still a beginner and I’m not all that in shape and all that, but I gave this a try. I didn’t get to the two minute mark. I think I got a minute in (maybe). I got something like 21 reps. I could be off on that though because by the end I could hardly concentrate and was pretty spent.
It was fun to try something different though. I might try it again in a few weeks.[/quote]
You might have started with too much weight on the bar. I have no idea what your squat max is, but the weight for the timed set is supposed to be about 30% of your 1RM. 135lbs for the timed set would mean that your 1RM is around 450lbs.
[quote]Fandango wrote:
[quote]Pangloss wrote:
I’m still a beginner and I’m not all that in shape and all that, but I gave this a try. I didn’t get to the two minute mark. I think I got a minute in (maybe). I got something like 21 reps. I could be off on that though because by the end I could hardly concentrate and was pretty spent.
It was fun to try something different though. I might try it again in a few weeks.[/quote]
You might have started with too much weight on the bar. I have no idea what your squat max is, but the weight for the timed set is supposed to be about 30% of your 1RM. 135lbs for the timed set would mean that your 1RM is around 450lbs.[/quote]
I don’t believe the Blast is recommended for newbies under the guidelines prescribed. High-rep work is great for learning a movement, but he’d be better off sticking to a strength building routine (5x5 or whatever) and develop a good strength base from which to work from.