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Alright for legs?

  • 14-05-2009 7:40pm
    #1
    FullOf..IT
    Registered Users, Registered Users 2 Posts: 368 ✭✭


    Squat
    Leg Extensions
    Barbell Lunges
    Stiffed Legged Deadlift
    Calf Raises


    Each @ 3x8

    Are my hams getting enough?

    Thanks for comments...


Comments

  • #2
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    FullOf..IT wrote: »
    Squat
    Leg Extensions
    Barbell Lunges
    Stiffed Legged Deadlift
    Barbell Raises ????


    Each @ 3x8

    Are my hams getting enough?

    Thanks for comments...

    umm what?


  • #3
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Elephants.......


    EDIT: ah isee now


  • #4
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 22,053 Mod ✭✭✭✭Brian?


    Are you deadlifting on a separate day?

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




  • #5
    FullOf..IT
    Registered Users, Registered Users 2 Posts: 368 ✭✭FullOf..IT


    yep


  • #6
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 22,053 Mod ✭✭✭✭Brian?


    Looks alright then.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




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  • #7
    Transform
    Registered Users, Registered Users 2 Posts: 6,394 ✭✭✭Transform


    are you joking with this program!!!

    3 exercises for quads (lunges, leg extensions, squat) and ONE for hamstrings!!!!

    What are you currently squatting (smith machine does not count).

    Drop the leg extensions and add in glute/ham raises or leg curls on machine.

    I personally hate this kind of program (leg day) but thats just me.


  • #8
    FullOf..IT
    Registered Users, Registered Users 2 Posts: 368 ✭✭FullOf..IT


    Transform wrote: »
    are you joking with this program!!!

    3 exercises for quads (lunges, leg extensions, squat) and ONE for hamstrings!!!!

    What are you currently squatting (smith machine does not count).

    Drop the leg extensions and add in glute/ham raises or leg curls on machine.

    I personally hate this kind of program (leg day) but thats just me.

    Dont really wanna do 1 day on legs either..

    Can you split this up for me (3 day)
    Any other advice more than welcome!...

    Squat
    Leg Extensions
    Barbell Lunges
    Stiffed Legged Deadlift
    Barbell Calf Raises
    Bench Press
    Dips
    Kick Backs
    Cable Pushdowns
    Miltary Press
    Lateral Raises
    Shrugs
    Deadlift
    Pull Ups
    Bentover Rows
    Chin Ups
    Preacher Curls
    Wrist Curls


  • #9
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    FullOf..IT wrote: »
    Dont really wanna do 1 day on legs either..

    Can you split this up for me (3 day)
    Any other advice more than welcome!...

    Squat
    Leg Extensions
    Barbell Lunges
    Stiffed Legged Deadlift
    Barbell Calf Raises
    Bench Press
    Dips
    Kick Backs
    Cable Pushdowns
    Miltary Press
    Lateral Raises
    Shrugs
    Deadlift
    Pull Ups
    Bentover Rows
    Chin Ups
    Preacher Curls
    Wrist Curls


    I'd work from that list instead tbh. You can do a lot of things, but you can't do a lot of things well.

    You seem like a beginner, or even an intermediate, so imo you're better dedicating your time (and recovery) to getting better at the big exercises. The stronger you get on those, and the more food you eat, the quicker and better your results will be down the road.


  • #10
    FullOf..IT
    Registered Users, Registered Users 2 Posts: 368 ✭✭FullOf..IT


    Hows this?

    All for 3x8

    Would you include anything?

    D1
    Squat
    Barbell Lunges
    Miltary Press
    Shrugs

    D2
    Bench Press
    Dips
    Stiffed Legged Deadlift
    Barbell Raises

    D3
    Deadlift
    Pull Ups
    Bentover Rows
    Chin Ups


  • #11
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    Imo you'd be better served by putting some back work into day 1 and 2, and move some stuff from those days to 3.


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  • #12
    Transform
    Registered Users, Registered Users 2 Posts: 6,394 ✭✭✭Transform


    FullOf..IT wrote: »
    Hows this?

    All for 3x8

    Would you include anything?

    D1
    Squat
    Barbell Lunges
    Miltary Press
    Shrugs fine but no rolling shoulders, just up as high as you can and down using dumbbells or bar for 15-20reps

    D2
    Bench Press
    Dips
    Stiffed Legged Deadlift
    Barbell Raises substitute with glute/ham raise or machine leg curls

    D3
    Deadlift
    Pull Ups do seated rows or rotator cuff work instead and put in the chin ups after deadlifts
    Bentover Rows unnecessary addition, add in biceps curls for 3 sets instead
    Chin Ups

    Hope that helps


  • #13
    FullOf..IT
    Registered Users, Registered Users 2 Posts: 368 ✭✭FullOf..IT


    Transform wrote: »
    Hope that helps


    Cheers for that, few questions..

    By scrapping the barbell raises where am i getting my calves worked?
    Why should I scrap the pull up (thought they were the best back exercise?)
    Am i scrapping the rows because im getting ample back workout already?

    Thanks again...


  • #14
    Transform
    Registered Users, Registered Users 2 Posts: 6,394 ✭✭✭Transform


    most people do not need to work the calves so put some in if you feel like it but work harder on other exerises

    Pull ups AND chin ups? One or the other not both

    Deadlift
    Chins ups
    Seated rows
    Rotator cuff work - lots of back work and do 5-8reps of 4-5 sets


  • #15
    FullOf..IT
    Registered Users, Registered Users 2 Posts: 368 ✭✭FullOf..IT


    Right, been doing this for 2 months. Made good strenght gains but now i wanna mix it up abit.

    Anyone1 got any thoughts on changes to exercises / what I do each day?

    Heres what ive been doing...

    Squat > ?
    Lunges > ?
    Military Press > ?
    Shrugs > ?

    Bench Press > ?
    Dips > ?
    SLDL > ?
    Barbell Calf Raises > ?

    Deadlift > ?
    Pull Ups > ?
    Bent Over Rows > ?
    Biceps Curls > ?


  • #16
    Remmy
    Registered Users, Registered Users 2 Posts: 2,921 ✭✭✭Remmy


    perhaps throw in good mornings aswell.


  • #17
    eclectichoney
    Closed Accounts Posts: 4,291 ✭✭✭eclectichoney


    FullOf..IT wrote: »
    Right, been doing this for 2 months. Made good strenght gains but now i wanna mix it up abit.

    Maybe if it isn't broken don't fix it etc?


  • #18
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Remmy wrote: »
    perhaps throw in good mornings aswell.

    Don't just throw it in!! You could sub it for the RDLs


  • #19
    FullOf..IT
    Registered Users, Registered Users 2 Posts: 368 ✭✭FullOf..IT


    eclectichoney wrote: »
    Maybe if it isn't broken don't fix it etc?

    My initial thought as well but Im under the impression that you need to be changing your routine every 6 weeks or so?


  • #20
    TommyKnocker
    Registered Users, Registered Users 2 Posts: 3,829 ✭✭✭TommyKnocker


    Hi

    My interpetation of the "Change the routine every 6 weeks or so" is that thie is done as your body adapts to your routine and you stop making gains. So by changing the routine around you break out of the plateau.

    However IMHO this is not a hard and fast rule. If you are still making good gains on your current routine, then there is not need to change it until you do reach a plateau. Then change it up to help you push on.

    Just my 2c worth for what it's worth.


    Best Regards,

    M


  • #21
    eclectichoney
    Closed Accounts Posts: 4,291 ✭✭✭eclectichoney


    B-Builder wrote: »
    Hi

    My interpetation of the "Change the routine every 6 weeks or so" is that thie is done as your body adapts to your routine and you stop making gains. So by changing the routine around you break out of the plateau.

    Surely if you keep adding a little bit more more weight each time you go - it is not the 'same' routine and you are still challenging your body though?


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