[quote]Maiden3.16 wrote:
Have you tried placing a barbell on the floor w/25’s on each side, set weight in front behind so it doesnt roll, and put your feet under the barbell lying face down and do a glute ham raise type movement?[/quote]
How much weight do you have to put on the barbell for this to work?
[quote]kakno wrote:
[quote]Maiden3.16 wrote:
Have you tried placing a barbell on the floor w/25’s on each side, set weight in front behind so it doesnt roll, and put your feet under the barbell lying face down and do a glute ham raise type movement?[/quote]
How much weight do you have to put on the barbell for this to work?[/quote]
haha ya I didn’t think about that probably more than bodywieght to hold you down. I honestly have not tried it but that’s what I would attempt if all I had was a barbell. You should test it out in one of your outdoor training sessions and see how it works man!
[quote]Maiden3.16 wrote:
[quote]kakno wrote:
[quote]Maiden3.16 wrote:
Have you tried placing a barbell on the floor w/25’s on each side, set weight in front behind so it doesnt roll, and put your feet under the barbell lying face down and do a glute ham raise type movement?[/quote]
How much weight do you have to put on the barbell for this to work?[/quote]
haha ya I didn’t think about that probably more than bodywieght to hold you down. I honestly have not tried it but that’s what I would attempt if all I had was a barbell. You should test it out in one of your outdoor training sessions and see how it works man!
[/quote]
I have tried it. Its really damned awkward and not worth the effort or the time needed to set it up, in my opinion anyway.
I sometimes do it by sticking my feet under the side of the rack. made the side supports elevated for that purpose, among others.
Its awkward since in not really strong enough to control the movement completely, plus having a bad knee makes my brain think i should not do it. Buts it certainly is a lot better than just squatting! ill try both that and the bar-humping depicted above
If i can find a way to make the padding, i might just weld me a proper GHR. always wanted one of those
[quote]Quick Ben wrote:
[quote]Defiance wrote:
Any tips on training legs with just a barbell and dumbbells? feel like i have to do more than squat variations, but i only have the basics. Barbell, Dumbbells Power rack, adjustable bench and a prowler.
I sometimes do a ham-curl with dumbbell but it just feels awkward. The prowler can work the quads very well, but i want more hamstring work. [/quote]
I find these hit the hamstrings and glutes well. Dave_ posted about them in the Alpha Cell wheels thread.
Besides that, DB and BB stiff leg deadlifts obviously.
Edit: Apologies if this is a repost or something, I haven’t read the entire thread yet.[/quote]
I can find more than one purpose for that exercise LOL. damn she’s hot!
[quote]Defiance wrote:
Any tips on training legs with just a barbell and dumbbells? feel like i have to do more than squat variations, but i only have the basics. Barbell, Dumbbells Power rack, adjustable bench and a prowler.
I sometimes do a ham-curl with dumbbell but it just feels awkward. The prowler can work the quads very well, but i want more hamstring work. [/quote]
there are lots you can do with those tools… BB hack squat(held behind back), front squat, Jefferson lift, db SLD(1 arm to the same foot or opposite foot, 2 arm, 1 leg or 2 leg), DB squat, BB and DB lunge to floor(to the front or back or side ways) or bench, bb and DB calf raises, DB farmers walk on toes… just a few I can think of.
[quote]myosaurus wrote:
[quote]Defiance wrote:
Any tips on training legs with just a barbell and dumbbells? feel like i have to do more than squat variations, but i only have the basics. Barbell, Dumbbells Power rack, adjustable bench and a prowler.
I sometimes do a ham-curl with dumbbell but it just feels awkward. The prowler can work the quads very well, but i want more hamstring work. [/quote]
there are lots you can do with those tools… BB hack squat(held behind back), front squat, Jefferson lift, db SLD(1 arm to the same foot or opposite foot, 2 arm, 1 leg or 2 leg), DB squat, BB and DB lunge to floor(to the front or back or side ways) or bench, bb and DB calf raises, DB farmers walk on toes… just a few I can think of.[/quote]
Myo have you talked about how you train legs?
Raffy I can post some of my most productive workouts from the past…
routine 1. (pretty standard offseason BB routine. keep in mind I was in my 20’s and had healthy joints. usually took 2 hrs to finish)
squat 5 x 5 with 495(after progressive warm ups)
deep hack squat 5 x 6 with 1,2,3,4,5 pts or leg press 4 x 15 working up to 12 plates
leg extension 4 x 6 up to whole stack with isometric hold at top for 2 seconds
stiff legged deads 4 x 6 with 315(progressively warm up using 6 rep sets)
lying leg curls 4 x 6 (2-3 sets warm up to whole stack then do 4 sets with same weight)
satnding calf 4 x 20
seated calf 3 x 20
routine 2. (precontest, done last summer)
squat rest pause with 225(no warm up) for 50 rep straight, then finish another 50 in 2-3 sets
heavy squat 315 x 10, 405 x 8, 455x 6
hammer strength leg curl can’t remember the weight but I was doing sets of 8-12
calf raise standing or donkey 4 x 20(pyramiding up to single heavy set for 20)
seated calf 3 x 20
10 min bike
posing 25 min
routine 3. off season, my knees feel the best with this routine… tried to finish in 1hr and 15 min
leg ext 4 x 20 with 50, 100, 150, 200
leg press 4 x 20 with 3pt, 6pt, 9pt, 12 pt(best was 12 reps on this)
squat 4 x 10 with 135,225,315, 405
single leg curl 4 x 6 with 60,80,100,120
lying leg curl 4 x 10 with 100, 120, 140, 160
standing calf and seated calf similar to above routines
routine 4. Paul Borreson style, done quads by itself
leg ext rest pause with 50 reps with 100lbs(usually 2-3 sets to finish), then 140 x 10 , 180 x 8, 220 x 4-6, then drop set down to 180, 140, 100 and work to failure
leg press 3 pt x 10, 5 pt x 8, 7pt x 4-6, then drop set to 5 and 3 pt and work to failure OR on alternating week do:
dead stop deep squat on power rack with pins, below parallel 4 x 6 with 135,225,315,405 usually end with calf after squat on this week
smith deep squat with feet forward 135 x 14(best I got, first time couldn’t get 10)
barbell lunge with 45lb olympic bar. got 6 reps.
[quote]Akuma01 wrote:
Stiff leg deadlifts- The real way.
Was approached by Nasser El sonbaty a few days ago as he lifts occasionally in my gym (any who have read my indigo log might have seen this). He started basically running me through a Leg routine. One big thing i took away was the way he had me do Stiff leg deadlifts. Prior to this, i assumed i was doing them right- Mid grip, back arched, lower the weight as low as possible, then swing the hips forward to raise, keeping the tension out of your back.
However, he waved it away. Back arched, mid grip, and lowering the weight. In this instance though, the barbell should stretch past the toes. Pulling up stopped at the knee cap, but you wanted to the barbell to literally be ON your kneecap. So essentially, you lowered the weight in sort of an angle (think right triangle). Start at the kneecap, extend just past the toes, then back up stopping at the knees. This put a HUGE stretch on my hams. Kept the same weight and just repped out a dozen for several sets. Felt amazing. (since the thread was bumped )[/quote]
Video perhaps? I did this and felt it more in my lower back than hamsss
[quote]Gup wrote:
[quote]Akuma01 wrote:
Stiff leg deadlifts- The real way.
Was approached by Nasser El sonbaty a few days ago as he lifts occasionally in my gym (any who have read my indigo log might have seen this). He started basically running me through a Leg routine. One big thing i took away was the way he had me do Stiff leg deadlifts. Prior to this, i assumed i was doing them right- Mid grip, back arched, lower the weight as low as possible, then swing the hips forward to raise, keeping the tension out of your back.
However, he waved it away. Back arched, mid grip, and lowering the weight. In this instance though, the barbell should stretch past the toes. Pulling up stopped at the knee cap, but you wanted to the barbell to literally be ON your kneecap. So essentially, you lowered the weight in sort of an angle (think right triangle). Start at the kneecap, extend just past the toes, then back up stopping at the knees. This put a HUGE stretch on my hams. Kept the same weight and just repped out a dozen for several sets. Felt amazing. (since the thread was bumped )[/quote]
Video perhaps? I did this and felt it more in my lower back than hamsss
[/quote]
Did some youtube browsing and all i see is the way i used to do em. So, ill try and see what i can do for you, but my phone takes shitty video, so i cant guarantee anything.
Thanks bud. I’ll stay put.
FYI, the way I am used to doing them is to get a good stretch and then come up all the way, pushing hips out and squeezing the glutes hard at the top. I tried the way you described today off of a platform but I couldn’t quite get the bar past my feet - I pretty much hit the mid-phalanges and then came up to the knee. Even with 25s, I still felt it an awful lot in my back.
So here we go. Did legs the other day, so couldnt make it too pretty, but you get the jist. Feet shoulder width, grip neutral, bar past the toes, pop up quick and hit the knees, and stretch down again. Nasser had me doing these with only 95lbs and for 12-15reps i believe (have it written down in my W/o journal but i cant remember exactly).
Seems like Nasser has expanded his trolling abilities from online as gh15 to IRL as himself teaching new exercises to people in the gym.
[quote]165StateChamp wrote:
Seems like Nasser has expanded his trolling abilities from online as gh15 to IRL as himself teaching new exercises to people in the gym. [/quote]
How do you figure?
Have you ever seen him using that movement in his workouts? To me, it just seems high risk/low reward and looks a bit silly.
[quote]165StateChamp wrote:
Have you ever seen him using that movement in his workouts? To me, it just seems high risk/low reward and looks a bit silly.
[/quote]
Honestly, no i havent. But then again, i havent seen videos of him training legs. im not going to call bullshit on a guy of that caliber. #1 rule of bodybuilding in my eyes is learn from those bigger than you, and it doesnt get too much bigger than him. I performed the exercise, felt a tremendous stretch, and kept with it. If you choose to not do it, by all means do whats working for you.
I’ve tried that Nasser’s version of SLD and they work very well, particularly on the glutes dues to inevitable neutralizing of spine. one must be really in tune with his/her body and def not something that can be done as heavy as say, romanian deadlift.
[quote]myosaurus wrote:
I’ve tried that Nasser’s version of SLD and they work very well, particularly on the glutes dues to inevitable neutralizing of spine. one must be really in tune with his/her body and def not something that can be done as heavy as say, romanian deadlift.[/quote]
Oh without a doubt. Like i said somewhere were i suggested these, i was only using 95lbs.
What do you guys think about only Squating and Leg Pressing twice a week?
I’ve been doing this to bring up my squat . 5 x 5 on Squat(ramping up to a 5rm) and 4 x 12 on Leg Press
[quote]myosaurus wrote:
Raffy I can post some of my most productive workouts from the past…
routine 1. (pretty standard offseason BB routine. keep in mind I was in my 20’s and had healthy joints. usually took 2 hrs to finish)
squat 5 x 5 with 495(after progressive warm ups)
deep hack squat 5 x 6 with 1,2,3,4,5 pts or leg press 4 x 15 working up to 12 plates
leg extension 4 x 6 up to whole stack with isometric hold at top for 2 seconds
stiff legged deads 4 x 6 with 315(progressively warm up using 6 rep sets)
lying leg curls 4 x 6 (2-3 sets warm up to whole stack then do 4 sets with same weight)
satnding calf 4 x 20
seated calf 3 x 20
routine 2. (precontest, done last summer)
squat rest pause with 225(no warm up) for 50 rep straight, then finish another 50 in 2-3 sets
heavy squat 315 x 10, 405 x 8, 455x 6
hammer strength leg curl can’t remember the weight but I was doing sets of 8-12
calf raise standing or donkey 4 x 20(pyramiding up to single heavy set for 20)
seated calf 3 x 20
10 min bike
posing 25 min
routine 3. off season, my knees feel the best with this routine… tried to finish in 1hr and 15 min
leg ext 4 x 20 with 50, 100, 150, 200
leg press 4 x 20 with 3pt, 6pt, 9pt, 12 pt(best was 12 reps on this)
squat 4 x 10 with 135,225,315, 405
single leg curl 4 x 6 with 60,80,100,120
lying leg curl 4 x 10 with 100, 120, 140, 160
standing calf and seated calf similar to above routines
routine 4. Paul Borreson style, done quads by itself
leg ext rest pause with 50 reps with 100lbs(usually 2-3 sets to finish), then 140 x 10 , 180 x 8, 220 x 4-6, then drop set down to 180, 140, 100 and work to failure
leg press 3 pt x 10, 5 pt x 8, 7pt x 4-6, then drop set to 5 and 3 pt and work to failure OR on alternating week do:
dead stop deep squat on power rack with pins, below parallel 4 x 6 with 135,225,315,405 usually end with calf after squat on this week
smith deep squat with feet forward 135 x 14(best I got, first time couldn’t get 10)
barbell lunge with 45lb olympic bar. got 6 reps.[/quote]
That first routine has pretty low rep ranges for each exercise, compared with the rest of your routines. How effective did you find that rep range for growth in comparison with the higher rep work you’ve done? I’ve always heard contrasting things about rep ranges for leg hypertrophy, so I’ve stuck with the 8-12 range typically prescribed for hypertrophy.