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  1. #1
    Registered User hulk7029's Avatar
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    Most Effective Leg Workout

    friends please suggest me with leg workout

    1.Have been seeing videos claiming that leg extension are bad for knee

    2. is v squat machine better than normal squats ?

    3. horizontal leg press better than vertical leg press for back ?

    please advise
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  2. #2
    pay the iron price SuffolkPunch's Avatar
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    1. Not generally no. If you are healthy, you can do some leg extensions with moderate to high reps - just don't lockout hard and jar the knee

    2. No, I would go with freeweight squats as the bread and butter movement. Front squats if you prefer

    3. Makes no difference and you may not need it unless you need to add some extra volume after doing (2)

    Also do Romanian Deadlift and barbell hip thruster.

    If you are new, you shouldn't even by trying to design your own routine, just do something like Fierce 5.
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  3. #3
    Registered User hulk7029's Avatar
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    Originally Posted by SuffolkPunch View Post
    1. Not generally no. If you are healthy, you can do some leg extensions with moderate to high reps - just don't lockout hard and jar the knee

    2. No, I would go with freeweight squats as the bread and butter movement. Front squats if you prefer

    3. Makes no difference and you may not need it unless you need to add some extra volume after doing (2)

    Also do Romanian Deadlift and barbell hip thruster.

    If you are new, you shouldn't even by trying to design your own routine, just do something like Fierce 5.








    thanks a ton ,..that answers my queries

    il do the basic 5 5 sets each and am good to go

    yes i just started like 3 months

    am 188 cm 200 pound .. can u suggest some leg workout ?
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  4. #4
    pay the iron price SuffolkPunch's Avatar
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    What weight do you use for 5x5 back squat? And what are your stats? Height, weight etc?
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  5. #5
    Registered User hulk7029's Avatar
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    Originally Posted by SuffolkPunch View Post
    What weight do you use for 5x5 back squat? And what are your stats? Height, weight etc?
    i use the 10kg weight for free squats 5 sets max 10 reps

    and use the barbell 40LBS for front squats 5 sets 10 reps

    i do horizontal press 120 lbs 10 reps 5 sets

    legs exntesion 3 sets ..10 reps .. -- in beginning to warm up legs..


    my height is 188 cm and weight is 97kg /200 lbs age 36
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  6. #6
    pay the iron price SuffolkPunch's Avatar
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    These are very much novice level lifts.

    So my advice to do a routine like Fierce 5 is the best way forward. See the routines in the sticky threads at the top of the Workout Programs forum.
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  7. #7
    Registered User Garage Rat's Avatar
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    I might suggest a trainer/coach to get you going in the right direction if you just learning.
    Have a set goal probably a strength one for you.
    Really important with what ever you choose to do is to be doing exercises with correct technique.
    It can take awhile to feel confident on your lifts.
    Really there is no bad exercises just how you do them.
    Good luck.
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  8. #8
    Registered User hulk7029's Avatar
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    Originally Posted by Garage Rat View Post
    I might suggest a trainer/coach to get you going in the right direction if you just learning.
    Have a set goal probably a strength one for you.
    Really important with what ever you choose to do is to be doing exercises with correct technique.
    It can take awhile to feel confident on your lifts.
    Really there is no bad exercises just how you do them.
    Good luck.

    thanks
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  9. #9
    Banned Montymaginn's Avatar
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    Originally Posted by hulk7029 View Post
    thanks
    Loads of squats, loads of deadlifts loads of RDL's
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    Originally Posted by hulk7029 View Post
    friends please suggest me with leg workout

    1.Have been seeing videos claiming that leg extension are bad for knee

    2. is v squat machine better than normal squats ?

    3. horizontal leg press better than vertical leg press for back ?

    please advise

    leg press, squat, deadlift, RDL, hamstring curls, quad extensions, calf raises.
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  11. #11
    Registered User hulk7029's Avatar
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    Originally Posted by Montymaginn View Post
    leg press, squat, deadlift, RDL, hamstring curls, quad extensions, calf raises.
    am afraid as many said leg press vertical or horizontal can cause hernia ..

    are these workouts safe
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  12. #12
    pay the iron price SuffolkPunch's Avatar
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    Originally Posted by hulk7029 View Post
    are these workouts safe
    Yep, I do em
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  13. #13
    Replies in 1/2 hr - 3 day GeneralSerpant's Avatar
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    Originally Posted by SuffolkPunch View Post
    Yep, I do em
    You got a calves workout?
    You eat where you're at.
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  14. #14
    pay the iron price SuffolkPunch's Avatar
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    Originally Posted by GeneralSerpant View Post
    You got a calves workout?
    Never trained them, they have kept pace with my quads just from squats/dead etc.

    Others may need to tho - perhaps look up Jeff Nippards video on the topic.
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  15. #15
    Manlets gonna make it Natty1980's Avatar
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    This is my typical routine:

    1) Barbell squat (warmup - 12-10-8-8 reps) 2' rest
    2) Barbell or dumbbell lunges (4x10-12 reps) 1'30" rest
    3) Leg extension (4x15-20 reps) 1'30" rest
    4) Calf raises at the leg press (4 x max reps (target reps: around 20-15-15-12) 1' rest
    5) Seated calf raises (4 x max reps (around 15), 30" rest)
    6) Seated leg curl (4x12-15 reps)
    7) Stiff leg deadlift (4x8 reps)

    To answer your questions:

    1. It is bad for your knee only if you try to lift heavy and try to cheat by jerking
    2. No
    3. It is less taxing for your back, however the best one in my opinion is the 45° leg press. However if you do squat and lunges, it is unnecessary.
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  16. #16
    Registered User hulk7029's Avatar
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    Originally Posted by Natty1980 View Post
    This is my typical routine:

    1) Barbell squat (warmup - 12-10-8-8 reps) 2' rest
    2) Barbell or dumbbell lunges (4x10-12 reps) 1'30" rest
    3) Leg extension (4x15-20 reps) 1'30" rest
    4) Calf raises at the leg press (4 x max reps (target reps: around 20-15-15-12) 1' rest
    5) Seated calf raises (4 x max reps (around 15), 30" rest)
    6) Seated leg curl (4x12-15 reps)
    7) Stiff leg deadlift (4x8 reps)

    To answer your questions:

    1. It is bad for your knee only if you try to lift heavy and try to cheat by jerking
    2. No
    3. It is less taxing for your back, however the best one in my opinion is the 45° leg press. However if you do squat and lunges, it is unnecessary.


    thanks for answetring my queries
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  17. #17
    Replies in 1/2 hr - 3 day GeneralSerpant's Avatar
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    Originally Posted by SuffolkPunch View Post
    Never trained them, they have kept pace with my quads just from squats/dead etc.

    Others may need to tho - perhaps look up Jeff Nippards video on the topic.
    Mine's all over the place.
    You eat where you're at.
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  18. #18
    Registered User UK44's Avatar
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    Originally Posted by Garage Rat View Post
    I might suggest a trainer/coach to get you going in the right direction if you just learning.
    Have a set goal probably a strength one for you.
    Really important with what ever you choose to do is to be doing exercises with correct technique.
    It can take awhile to feel confident on your lifts.
    Really there is no bad exercises just how you do them.
    Good luck.
    yeah you are Absolutely right
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  19. #19
    Registered User leo37z's Avatar
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    Question Help

    Hey, this is a bit of topic.
    Height:-6'3
    Weight:-176 lbs
    Leg press:-495 lbs
    But squats:-110 lbs
    I can leg press a lot but my squats are miserable
    I don't know why I'm not comfortable to squat more weight.
    It feels like I'll fall down or ma upper would bend.
    Any advice how can I get rid of this !
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  20. #20
    Manlets gonna make it Natty1980's Avatar
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    Leg press weight is irrelevant. To improve your squat you just have to squat.
    At 6'3 / 176 lbs you are underweight, eat more.
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  21. #21
    Registered User dazitmayn's Avatar
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    Originally Posted by leo37z View Post
    Hey, this is a bit of topic.
    Height:-6'3
    Weight:-176 lbs
    Leg press:-495 lbs
    But squats:-110 lbs
    I can leg press a lot but my squats are miserable
    I don't know why I'm not comfortable to squat more weight.
    It feels like I'll fall down or ma upper would bend.
    Any advice how can I get rid of this !
    get stronger and squat more and learn proper form

    ive seen people leg press 800 lbs with 1 inch ROM but a chitty squat, it's not a really good indicator of how strong you really are
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  22. #22
    Registered User hulk7029's Avatar
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    Originally Posted by Natty1980 View Post
    Leg press weight is irrelevant. To improve your squat you just have to squat.
    At 6'3 / 176 lbs you are underweight, eat more.
    To improve your squat you just have to squat. woww thats perfect

    am 188 cm 200 lbs ..

    il ditch the leg press and just squat

    v squat normal squat ..front squat

    thanks bro
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  23. #23
    Manlets gonna make it Natty1980's Avatar
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    Originally Posted by hulk7029 View Post
    To improve your squat you just have to squat. woww thats perfect

    am 188 cm 200 lbs ..

    il ditch the leg press and just squat

    v squat normal squat ..front squat

    thanks bro
    I was replying to leo37z who is 176 lbs...
    But yes, squat is a better option than leg press for anyone.
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  24. #24
    Registered User hulk7029's Avatar
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    Originally Posted by Natty1980 View Post
    I was replying to leo37z who is 176 lbs...
    But yes, squat is a better option than leg press for anyone.
    ok got it

    thanks
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