weighted One-legged squats-OUCH!!!

fittchica · 10-22-2007, 10:33 AM

Here is a typical leg day for the current 6wk run:
leg ext wrmup/5min walk
squats(heavy)4x8
leg press 4x (12-10-8-6, getting heavier)
SL deads 4x ""
Hammy curls 3x12
leg ext (3xfailure)
stretch...
The problems I am having are these:
Last week I chnaged up the squats 4 one legged with 25lbs on each side...Um, could not walk for like 2 days. I usually never get that sore. I am concerned about overtraining. Should I take them out, or allow my body to get used to them? And also, I know this has been addressed recently, but SL deads: How much do they really thicken your waist? I have been incorporating them for abouta month now and can tell a difference. But once my shoulders build up, won't that all even out? They are my fave by far and love the results to my legs...

Sunshineslynn · 10-22-2007, 11:02 AM

SL deads work our hamstrings and glutes mostly. I think you have them confused with the regular deads or romanian deads. I have been doing deads for years now and have never had my waist thicken. Your routine looks fine I think the reason you were sore so badly because you did something new in your routine. Alot of times that happens when you switch up your routine. As long as your eating enough and allowing for them to rest you should not be overtraining on that routine.

fittchica · 10-22-2007, 11:04 AM

thanks for the quick response. gotta go look up deads now,lol....thanks again!

c0ldhart · 10-23-2007, 09:34 AM

the first time i did one leg, no weight squats (3x50-butt to the floor and back up, no hands) I SWEAR to you that I looked down a flight of stairs and thought twice about what I needed at the bottom, even if there was food at the bottom... I hurt for 7 days... and I was in good shape at the time... OMG... the worst sore that I'd had in a VERY, VERY long time.

So I now add them to my work out periodically and it's not so bad...I'd just never done them before... but i'll tell you this much... I don't do 3x50... that is just straight crazy talk.

Oh, one more thing... my knees stop bothering me so much once I started doing them... I really feel that they strengthened the tendons and 'stuff' around my knees... i don't know if that matters or not...

Skyden · 10-23-2007, 12:30 PM

Did 'em today- love 'em but they HURT!!!!!

vanillabn · 10-23-2007, 01:05 PM

I am going to have to try these!! Sounds like they really work well

taytumwright · 10-25-2007, 07:43 PM

one legged squats are my favorite (second only to sl deads)! someone told me they are the best glute exercise ever so I started doing them and have to say my booty is my favorite physical attribute these days.

butt to the floor sounds impossible to me though! wowsers

c0ldhart · 10-26-2007, 01:12 AM

Quote:

Originally Posted by taytumwright

one legged squats are my favorite

butt to the floor sounds impossible to me though! wowsers

It's all about balance, takes time to 'get it down'... BUT it really builds stabilizers AND it taught me that no weight workouts can still kick my but if done right.... whoo-whee... it KILLED ME!

taytumwright · 10-26-2007, 01:41 PM

ok so is it just literally as it sounds? because i tried a couple and I kinda got it right because i did end up with my butt on the ground haha... only i was no longer standing

c0ldhart · 10-26-2007, 10:28 PM

yep, i stand next to something to put my hand on until i get the motion 'learned' and then as i go down on one leg i put the other out in front of me (not touching the floor).... then you go to the floor... believe me when i say this... I AM NOT GRACEFUL... it takes a bit to do it without relying heavily on that thing nearby to grab. i try to not use anything to haul me up, but more of an assist to get the balance part down.... yep, it kicks my butt.

Have FUN!!