Thread: Legs

your workout is very quad dominant. this can lead to problems in the knee.....things like front squats, lunges and leg presses are fine but I wouldn't do them all in one workout and only leaving the SLDLs to work the posterior chain.

Some exercises you may want to swap in (make sure you balance volume between quad and ham work) are:

deadlifts (off the floor)
rack pulls
good mornings
step ups
hypers
sumo deadlifts
split squats

So doing three quad dominant exercises like that in one workout is bad for the knee? Even if they're balanced with hamstring work?

Originally Posted by Jay-Budaman

So doing three quad dominant exercises like that in one workout is bad for the knee? Even if they're balanced with hamstring work?

in general you want to balance the volume between the two movements in the hopes of building greater joint stability.

Considering that, how does this leg day that I plan on doing friday look?

Barbell Squat 4 sets x 12,10,8,8 reps with higher weight each set.

Leg Press 3 sets x 10 reps

Leg Extension 3 sets x 10 reps

SLDL 3 sets x 10 reps

Seated Leg Curl 3 sets x 10 reps

Leg Press Machine Calf Raise 3 sets x 10 reps

Seated Calf Raise 3 sets x 10 reps

I also run about 25 minutes twice weekly and do Conventional Deadlift on Wednesdays with back day. Another thing, should I lock my knees out when doing the leg press machine calf raise or have a slight bend in them? And I sometimes skip reps on the lying leg curl because I get a horrible pain in my hip flexors. Any ideas?

Originally Posted by Jay-Budaman

Considering that, how does this leg day that I plan on doing friday look?

Barbell Squat 4 sets x 12,10,8,8 reps with higher weight each set.

Leg Press 3 sets x 10 reps

Leg Extension 3 sets x 10 reps

SLDL 3 sets x 10 reps

Seated Leg Curl 3 sets x 10 reps

Leg Press Machine Calf Raise 3 sets x 10 reps

Seated Calf Raise 3 sets x 10 reps

I also run about 25 minutes twice weekly and do Conventional Deadlift on Wednesdays with back day. Another thing, should I lock my knees out when doing the leg press machine calf raise or have a slight bend in them? And I sometimes skip reps on the lying leg curl because I get a horrible pain in my hip flexors. Any ideas?

Volume is still not balanced. You have three quad exercises and 2 hamstring exercises.

Try
back squat- 12, 10, 8, 8
SLDL- 12, 10, 8, 8,
leg extensions (not a big fan...trade them out for leg press)- 3x10
leg curls- 3x10

calves

I didn't lock my knees out on leg presses when I used to do them. Calves I used to lock my knees out to hit the gastroc.

if your hips are tightening up when you are doing a hamstring exercise like leg curls that probably means that they are over active and are contracting and firing improperly during the exercise. Stretch the shit out of those hip flexors in between sets of leg curls or SLDLs to preven them recipricoal inhibition.

Originally Posted by Jay-Budaman

Considering that, how does this leg day that I plan on doing friday look?

Barbell Squat 4 sets x 12,10,8,8 reps with higher weight each set.

Leg Press 3 sets x 10 reps

Leg Extension 3 sets x 10 reps

SLDL 3 sets x 10 reps

Seated Leg Curl 3 sets x 10 reps

Leg Press Machine Calf Raise 3 sets x 10 reps

Seated Calf Raise 3 sets x 10 reps

I also run about 25 minutes twice weekly and do Conventional Deadlift on Wednesdays with back day. Another thing, should I lock my knees out when doing the leg press machine calf raise or have a slight bend in them? And I sometimes skip reps on the lying leg curl because I get a horrible pain in my hip flexors. Any ideas?

I don't know how anyone can do all that in one workout with high intensity. 4 or 5 sets of squats should leave you hurting on their own. Is there any way you can work calves on a separate day?