Replacing Leg Press with Barbell Squat

eroo

I'm looking to replace the Leg Press with the Barbell Squat in my lower body routine. My routine is as follows:

Leg Press
Leg extension
Deadlift
Ham Curls
Lunges
Calf raises
Crunches

I do my upper body routine the previous day so my shoulders and arms will be suffering from DOM's!! Would it be ok to do barbell squats the next day, or could I end up over training my upper body over time?

brianthebard

Even though the squats have some effect on the upper body they aren't exactly an arm exercise so that's ok. Why are you doing lunges and leg extensions though, would've thought the extensions were fairly redundant? Also deadlifting and squatting on the same day would be quite tough on the body, might be helpful to more them to the upper body day. What's your full week of training look like?

eroo

brianthebard wrote: »

Even though the squats have some effect on the upper body they aren't exactly an arm exercise so that's ok. Why are you doing lunges and leg extensions though, would've thought the extensions were fairly redundant? Also deadlifting and squatting on the same day would be quite tough on the body, might be helpful to more them to the upper body day. What's your full week of training look like?

Cheers for the reply first off!:)

Upper body;
Barbell row
Lat pulldown
Bench press
Pec Dec
Military Press
Lateral raises
Bicep Curl
Tricep dips

I train twice a week, 1 day upper, 1 day lower body. My goal is weight gain so rep ranges of 7-10, with 2 sets per exercise. I've rugby training once a week also, and I do no other cardio work besides what is done at training.

With this routine I've seen great gains, so I don't fancy changing anything.However I'd like to incorporate squats into my routine. Any suggestions? Maybe drop the leg press and extensions for the squat?

brianthebard

Well do keep in mind that its a good idea to change things up every 4-6 weeks. Glad you've made gains though. I would move the deads to the upper body (personal preference as much as anything, but worth trying) and I would include something for the upper back; face pulls, seated power cleans, high dumbell rows, or something else. Also, cuban press or something similar for rotater cuff might not be a bad idea. Just my thoughts.

Colm_OReilly

If weight gains your goal ditch all the ancillary exercises and do Starting Strength. Eat and drink (milk) a plenty.

startingstrength.wikia.com

What's after Starting Strength? Is Starting Strength basically a basic powerlifters programme?

Sangre

Just started it today as my new year programme. Basically its a programme used by beginners and novices to weightlifting to see great strength gains. It avoids isolation exercises as these only really need to be used by those weight lifting for a serious time.

It doesn't split into body groups and you'll be doing squats every training session. It focus on core movements, proper technique and constant increase of weight lifted (every session if possible).

Basically its a programme to get strong. By getting strong you'll get big.

http://www.startingstrength.net/workouts/

Sangre

Sangre wrote: »

By getting strong you'll get big.

Eh not quite. Getting strong doesn't mean you will get big.

But I know what Starting Strength is about, but what programme is recommended after it?

Chris89

Deleted User wrote: »

Eh not quite. Getting strong doesn't mean you will get big.

But I know what Starting Strength is about, but what programme is recommended after it?

whatever you want.

oftentimes you will get bigger from getting stronger. depending of course on your diet

Diet is a huge variable that was left out previously that will of course increase your size/muscular hypertrophy.

I think it's a good solid programme, I'll do it for a month. I've been training for a couple of years now though and have done alright

EDIT: But I want to do something different to compliment my cutting regime for the next 5 weeks and I think this is it.

Colm_OReilly

After SS is exhausted you'd move onto the Texas Method or some other intermediate program. Some move on to CrossFit. Some onto Performance Menu. Depends on the goal really.

eroo

brianthebard wrote: »

Well do keep in mind that its a good idea to change things up every 4-6 weeks. Glad you've made gains though. I would move the deads to the upper body (personal preference as much as anything, but worth trying) and I would include something for the upper back; face pulls, seated power cleans, high dumbell rows, or something else. Also, cuban press or something similar for rotater cuff might not be a bad idea. Just my thoughts.

Interesting about putting DL into upper body! Might give it a shot, and cheers for the other suggestions!:)