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Legs Heeeeelllllpp
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Posted by: RoosterTX
I really need help developing a leg workout to add mass that involves little to no flexion and doesn't load the spinal column.
I have a herniated disc in the L4 L5 region.
Here's whats out for sure
BB Squats
Deadlifts
I do most of my leg lifts with DBs, but it can be prohibitive because I cant load the weight mostly because I can't go above 120lbs, and holding 120lb db while maintaining good form. My grip gives out and I have to keep my arms wide in order to move efficently which taxes the traps ( I actually like that aspect).
I'm doing p/rr/s and its hard to figure a way to make legs work given my constraints. I am considering just uping the volume and lowering the rest for legs and forgoing the p/rr/s model for legs.
I would really appreciate solid advice on how I can add mass given my constraints.
Posted by: Built
Well - first up, anything I say please run past P-funk before accepting it lol!
Now. Can you get into the squat position unweighted, or can you not even bend that way?
Also, sprinters and speed skaters have some pretty awesome wheels on 'em - so there's clearly something to be said for very high rep body-weight type training - provided you eat enough.
For hamstrings, you can likely do GHRs. I have a problem at L5/S1 and when it acted up on me a few years ago GHRs were my salvation.
Also, can you do quarter squats or eccentric drops at all?
Posted by: danzik17
Unilateral work. Uni leg press, single leg RDLs, split squats. Stuff that allows you to use relatively light weight and still maintain decent intensity.
Posted by: RoosterTX
Yes I can do body weight squats till the cows come home. I can do DB squats.
I think the problem I'm having is: If I'm doing p/rr/s can I make it work with these restricted movements.
Here's what my Leg work looks like now for Power week:
DB Squats:
6/70 5/80 3/90
Split squats:
5/50 (both sides) X3 still getting used to this movement
DB Lunges:
40/5 (both sides) again getting used to the movement
Built: I'm not sure what GHRs are. Are they the same as glute-hams?
Dan- I can't do single RDL on the left side as it aggrevates my sciatica, so I aviod them entirely.
I guess the question here is will taking a volume based approach be useful? Something like the ten sets method? I can't increase the weight but perhaps I can induce hypertrophy by increasing the volume.
Posted by: Built
GHR = glute ham raise, correct.
Legs can take a lot of volume, provided you eat.
Can you go heavy on something like a quarter squat, and light in high reps for full ROM or pistol squats?
Posted by: Gazhole
You could buy a squat belt. Basically like a dip belt, so when you hang weight off it you can still squat but all the load is on your hips and not your spine.
I think this would be a very good purchase for you. IronMind does one i think.
Edit:
Super Squats Hip Belt™-Ironmind Enterprises
Here we go. It's not cheap, but it's not gonna break the bank either really, especially if it's a solution to your problem!
Posted by: Built
Thanks Gaz, you read my mind. 
Posted by: P-funk
Do a search, I have answered this question recently (like in the past 2 weeks) of what exercises I swap out with clients who have back pain.
Patrick
Posted by: P-funk
Okay, WTF!
I just went searching for the thread where I laid this stuff out, just a week ago, only to find that you were the started of that thread too.
Read the answers in the thread. My mind hasn't changed about this stuff in 1-week.
http://www.ironmagazineforums.com/tr...funk-help.html
Patrick "slightly irritated"
Posted by: RoosterTX
"4) Train the legs with unilateral movements - split squats, step back lunges, step ups, 1-leg/1-arm RDL, lateral lunge - make sure to perform the exercises properly to develop effective movement patterns/strategies that are spine sparing and allow for proper hip movement."
I'm not trying to waste anyones time here, and I certainly appreciate your help.
I did ask about movement/excersises, but the question was more specifically about how to build out my legs days in terms of volume.
Please understand that I say this with the utmost respect, but the only thing I was asking P about, in a PM, was what he thought of the squat belt.
I've taken out flexion, I'm moving away from seated excersises.
In fact the only excersise I've utilized that you didn't suggest was the DB squats. (I feel okay with that movement, but maybe I should be leery of it)
The question at hand is should I move away from the power portion of the p/rr/s system, because of the aforementioned constraints?
If so should I just try to increase volume?
Or if there is an optimal way to train to increase mass, within these parameters I'm interested to hear it.
Posted by: P-funk
you can lift heavy with the single leg exercises. You certainly don't have to limit yourself to doing 8-12 reps for ever. You can train up to 4-6 reps on the single leg movements.
You can increase volume or intensity. Whichever way you want to make progress is fine. Just put together a solid program with progression and stick with it.
Patrick
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