Did legs for the second time yesterday

[Imnotdutch]

Could be a few things bro. You're either bending your knees too much, not going low enough, or you're just accustomed to them.

I used to do leg curls all the time, as a supplement to my compound lifts. But once I started doing deads (regular), I could really feel it in the hams, despite all those curls I'd done.

To add to what the others (gymtime and fro) said, I feel it alot more if I remember to keep my back locked in a natural arch. The minute I loosen up I lose that stretch.

 

[b fold the truth]

So I've been working out for a year and like most newbies neglected my legs.

Now I am starting to do them once a week like I should have been. Yesterday was the second consecutive week.

After I was done I felt like I was gonna puke for about 10 minutes, but after that subsided I had THE BEST endorphin rush. It seriously felt like I had popped a vicodan or done a small line of coke, it was that good. Last week I had the same thing, but I could barely walk for 3 days. Today I am sore but can walk without looking like I just got reamed in my ass.

Here was my workout

Squats

12 reps @ 135 (warmup)
8 reps @ 185 x3

Leg Press
3 sets
10 reps @ 250 x 3

Hamstring curls
8 reps @ 80 x 3

Leg extentions

10 reps @ 60 x 3


No calves yet. Any comments or suggestions?

My lower back is hurting a little bit today, I think from the squats.

Brian

Have you ever done any squatting or deadlifting before? I would suggest doing moderate weight, moderate reps, and maybe even 2x per week to perfect your form right now. Just a thought.

I also would not get hung up on leg press, leg extensions, or leg curls. I would work more towards front or hack squats, glute/ham/calf raises, reverse hypers, and goodmornings.

You might even want to email Cornholio and get some advice for an "Old School" routine. The frequency, possibly with a lower intensity, could really benefit a beginner.

B True

 

[gymtime]

To add to what the others (gymtime and fro) said, I feel it alot more if I remember to keep my back locked in a natural arch. The minute I loosen up I lose that stretch.

I thought you weren't supposed to arch your back on an sldl????

 

[b fold the truth]

If your back is arched (head up, chest up, back in a tight arch) then you don't have to go down as deep to feel the full hamstring stretch. This also makes it easier on your lower back.

Just like a squat, but holding the weight down...hips are the only thing to move...and they go back...way back.

B True

 

[genarr3]

Do not get caught up in how much you're squatting. Too many newbies do this with horrible form.

This is a very important time in your weight training career. If you develop bad habits now you'll find them difficult to correct later on when you start to know what you're doing.

Squat to full depth. Descend until your thighs are just past parallel to floor.

Learn how to hold the bar correctly. It should not rest behind your neck on top of your spine. It should be on the back of, or near your shoulders, with your arms pushing it up against your back.

Don't try any heavy singles or even triples for at least a year. Work on your form. Get it down right.

 

[gymtime]

If your back is arched (head up, chest up, back in a tight arch) then you don't have to go down as deep to feel the full hamstring stretch. This also makes it easier on your lower back.

Just like a squat, but holding the weight down...hips are the only thing to move...and they go back...way back.

B True

So then what's the difference between what you describe and a regular deadlift? I thought
we were talking about sldls?

 

[theoak01]

I also disagree, Legpress has its purpose you usually can't squat to complete failure.

i agree to disagree,there must be another exercise but hack squats are great for failure and they work great

also Lestat27 i would go really light until form is down ,that way you dont get hurt,if your lower back hurts after squats you are rounding it,dont worry about looking weak or whatever because we all start somewhere

 

[b fold the truth]

So then what's the difference between what you describe and a regular deadlift? I thought
we were talking about sldls?

Legs are straight...or darn near straight.

B True