GoPro Program Shock Week for Legs

ccaprio · 01-13-2004, 09:46 PM

Did the shock week for legs yesterday and it was a great program. However, what would someone suggest as a replacement for lunges. I basically have horrible balance and this exercise as always felt "unnatural" to me. This is probably the one leg exercise I honestly hate. I tried doing them with the "suck it up" approach. However, I always feel like I'm going to fall over.

Being that the quads really get worked in the first 2 supersets could lunges be dropped?

Secondly, perhaps more a question for gopro. Why so many leg extensions (first 2 supersets)?

Thanks,

**gopro** · 01-13-2004, 10:32 PM

Leg extensions is just a perfect pre-exhaust exercise for quads and the only true isolator.

As for the lunges...have you ever tried box step ups? I prefer them to lunges myself.

ccaprio · 01-14-2004, 04:41 PM

No I haven't.

I am assuming that you simply step up onto a knee high box.

It's weird people have always told me not to bother with extensions as they isolate and don't do much for the legs. However, after yesterday I beg to differ

For leg extensions is it necessary for your legs to go completely straight? I have heard some say yes and others say it is ok to have a slight downward angle at the top of the extension.

Any thoughts anyone?

daver1 · 01-14-2004, 06:28 PM

I agree with GP. I've been doing box step ups for some time now and really feel more confident doing them than I do when doing lunges. I usually hold a dumbbell in each hand. I have a flat bench that I use for this exercise. It still requires some balance but it's different. I was nervous about possibly falling backwards at first when doing 'em , but, I just put the bench in front of a wall, with my back to the wall. Never fell backwards yet. Give 'em a try. I do leg extensions also and have the same question as Ccaprio does regarding how straight do your legs need to be when doing these.

**gopro** · 01-14-2004, 09:55 PM

STRAIGHTEN those legs completely on extensions! However, make sure that you "muscle up" the weight to the top and don't "throw it" with your knees. Basically this means that you should bring the weight up about 2/3 of the way and then slowly flex your legs out straight. This will require a little less weight but the results are worth it.

For box/bench step-ups you need to put one foot up and keep it there through the whole set. Keep your shoulders square and back straight. Push through the heel as you use pure quad strength to lift yourself up. Do NOT push off with the back leg...that is a waste.

01-13-2004, 09:46 PM	#1
ccaprio Registered User Join Date: Nov 2003 Location: Toronto, Canada Posts: 7	GoPro Program Shock Week for Legs Did the shock week for legs yesterday and it was a great program. However, what would someone suggest as a replacement for lunges. I basically have horrible balance and this exercise as always felt "unnatural" to me. This is probably the one leg exercise I honestly hate. I tried doing them with the "suck it up" approach. However, I always feel like I'm going to fall over. Being that the quads really get worked in the first 2 supersets could lunges be dropped? Secondly, perhaps more a question for gopro. Why so many leg extensions (first 2 supersets)? Thanks,

01-13-2004, 10:32 PM	#2
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	Leg extensions is just a perfect pre-exhaust exercise for quads and the only true isolator. As for the lunges...have you ever tried box step ups? I prefer them to lunges myself.
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

01-14-2004, 09:55 PM	#5
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	STRAIGHTEN those legs completely on extensions! However, make sure that you "muscle up" the weight to the top and don't "throw it" with your knees. Basically this means that you should bring the weight up about 2/3 of the way and then slowly flex your legs out straight. This will require a little less weight but the results are worth it. For box/bench step-ups you need to put one foot up and keep it there through the whole set. Keep your shoulders square and back straight. Push through the heel as you use pure quad strength to lift yourself up. Do NOT push off with the back leg...that is a waste.
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

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01-14-2004, 04:41 PM	#3
ccaprio Registered User Join Date: Nov 2003 Location: Toronto, Canada Posts: 7	No I haven't. I am assuming that you simply step up onto a knee high box. It's weird people have always told me not to bother with extensions as they isolate and don't do much for the legs. However, after yesterday I beg to differ For leg extensions is it necessary for your legs to go completely straight? I have heard some say yes and others say it is ok to have a slight downward angle at the top of the extension. Any thoughts anyone?

01-14-2004, 06:28 PM	#4
daver1 Registered User Join Date: Dec 2003 Location: California Posts: 94	I agree with GP. I've been doing box step ups for some time now and really feel more confident doing them than I do when doing lunges. I usually hold a dumbbell in each hand. I have a flat bench that I use for this exercise. It still requires some balance but it's different. I was nervous about possibly falling backwards at first when doing 'em , but, I just put the bench in front of a wall, with my back to the wall. Never fell backwards yet. Give 'em a try. I do leg extensions also and have the same question as Ccaprio does regarding how straight do your legs need to be when doing these.