Leg Extenstion, Hypo-Glycemic

[Kenny Croxdale]

A while back Hypo_Glycemic and I got into a "discussion" on Leg Extensions.

While I am still not a big fan of the movement, new information has enlightened me that that are a very effect tool in leg training.

In plain English that mean, Hypo was right and Kenny was wrong and has to eat come crap. Please pass the Ketsup!

2 Mechanisms for Rapid Muscle Growth
T NATION | 2 Mechanisms for Rapid Muscle Growth

This article is based on Brad Schoenfeld's research.

Leg Extension

Leg Extension provide a unique end of range stress factor that promotes muscle growth.

"Movements that either place constant tension on a muscle or place the greatest tension on a muscle at shorter muscle lengths (in a contracted position) are best suited for creating a pump.

For this reason, exercises like the pec deck, pullover machine, leg extension, leg curl, back extension, barbell glute bridge, lateral raise, concentration curl, and rope triceps extension are valuable. When done for medium to high reps with short rest periods and multiple sets, they can produce a skin-splitting pump."

Kenny Croxdale

 

[Christsean]

I love hate leg extensions... well that's how I feel about leg workouts in general. The current routine I'm doing has me doing leg extensions first, before squats, does that sound like a good practice to you?

 

[HFO3]

I warm up with extensions and leg curls before doing squats... My leg workouts have never been better

 

[Christsean]

I warm up with extensions and leg curls before doing squats... My leg workouts have never been better

I have been getting some amazing results doing it also. I always had a hard time getting started on squats, even after stretching. It takes me a couple of sets to stop shimmying.... I know it's weird. But since I start with leg extensions, I am able to start heavy with no problems.

 

[Kenny Croxdale]

I love hate leg extensions... well that's how I feel about leg workouts in general. The current routine I'm doing has me doing leg extensions first, before squats, does that sound like a good practice to you?

Squat First

Squats (compound movement) are money exercises. You need to perform the first in your program.

Having Two Jobs

Think of Squats and Leg Extension like having a full time job that pays well and a part time job that doesn't pay as well. However, the part time job increase you income.

You'd greatest effort and time would be spent on the full time job, then the part time job to increase you income.

I agree with...

Contreras "Action Plan"

"...Reserve most of your mental energy for getting stronger.

After the heavy work is done, it's time to have some fun. Choose some targeted movements and seek the pump and burn."

Kenny Croxdale

 

[IronAddict]

Yup, light extensions & leg curls to get a good WU then on to squats, depending on my WO.

Always cycling my WO's.

Since a kid I've always loved ext. & curls, the easiest part of my leg WO's, cause you get to take a load off.

 

[D-Lats]

I've found for my own body mechanics that leg extension have stimulated more quad growth than squats. Not saying everyone will get the same results.

 

[Christsean]

Great info everyone. I work legs today. I'm going to start with WU light leg extensions, then blast with squats. I'll reserve my 7 sets for leg extensions at the end. BTW, I'm doing FST-7 training.

Another question, if I'm doing squats, should I also do hack squats and leg presses on the same day or am I being redundant?

 

[KelJu]

Leg Extensions are the shit! I am not sure if I would do them before squatting, but they are always part of my program.

 

[Christsean]

I am like D-Lats about the effectiveness of them. When I strained my knee, I had to quit squats for awhile, so leg extensions was the major leg exercise I was doing. My legs looked great just above my knees.

 

[dieseljimmy]

I've found for my own body mechanics that leg extension have stimulated more quad growth than squats. Not saying everyone will get the same results.

I with you. I think my ego gets in the way of squatting. I end up using every muscle in my body

 

[HFO3]

^^^Jim, go ass to ground, you'll check your ego before entering the squat rack!

 

[IronAddict]

Great info everyone. I work legs today. I'm going to start with WU light leg extensions, then blast with squats. I'll reserve my 7 sets for leg extensions at the end. BTW, I'm doing FST-7 training.

Another question, if I'm doing squats, should I also do hack squats and leg presses on the same day or am I being redundant?

Sure, I guess its okay, but that's a lot of time in the gym. Just squat your ass off for about half hour and save those for the times you don't squat like your next leg day.

 

[Christsean]

Good deal! Thanks IA!

 

[hypo_glycemic]

LOL... I haven't been on much but noticed this thread with my name.. That's cool Kenny! Everybody has different things that work for them and others.. I haven't agree'd with some of your stuff you posted about training, but it's a good thing to give takes and opinions without blowing our tops! I personally have to warm up with extensions a long with foam rolling my hip flexors and IT before any legs movements due to wear and tear for 25 years. I like to do them before--to stretch the fascia --then come back after my primary and do 2 heavy sets to failure.

 

[MuscleGauge1]

I always warm up with leg extensions it's a great way to get the blood flowing... This is a great read for sure lots of good solid information here. I would also have to say that it really takes a decent supplement program or stack to complement a good workout. These two things go really well together and should always be able to work. What do you guys think of hack squats speaking of legs?

 

[Christsean]

So I did legs today. I started with leg extension as a WU. Then I did 7 sets of leg press heavy as I could for 8 to 10 reps. Then I did 7 sets of single leg extensions. Lastly 7 sets of leg curls; 4 sets both legs, 3 sets single legs.

My legs were pumped like never before and completely jellyfied!!!

 

[Christsean]

I always warm up with leg extensions it's a great way to get the blood flowing... This is a great read for sure lots of good solid information here. I would also have to say that it really takes a decent supplement program or stack to complement a good workout. These two things go really well together and should always be able to work. What do you guys think of hack squats speaking of legs?

I do them, but I'm not very fond of them. Come to think about it, I'm not really fond of any leg exercises..... But I love them when I'm done.