Leg day stimulation ideas other then squatting
So I avoid squats because of herniated disks. I'm hoping with enough cortisone injections, physical therapy and lower back training that I can graduate from a crap lower back as even deadlifts pose a threat. Trainers say my form is decent but perhaps could use more critical analysis from power lifters.
Right now my workout consist of maxing out the quad/hamstring machine 5-7 sets each one between 6-12 reps
Max out on the machine leg press, easy work but again looking for stimulation more then a challenge.
Near maxing out the adductor and adduction thigh machine 3 - 4 sets. Sometimes reps breaching 20 reps.
Calf raising.
I just started trying the hack squat machine and ended up pushing 4 plates with effort. Last set being of 10 reps with me having to walk away for the better of recovery.
I feel like I need more stimulation. The hack squat was awesome but I pulled my back on the four plate attempt and wicked pissed cause to me that showed potential for growth.
I can add 8-9 plates easy on the leg sled but avoid it for the risk of pulling my back.
I have thought about limiting range of motion for both leg sled and hack squat but don't want to feel like El Campeon sad face
Lunges are what's on my mind. Romanian deadlift for more hamstrings?
Thanks
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A lot of it’s just genetics. Some guys barely train calves and they grow, others grind and get nothing. But if you want results, hit them at least twice a week. Standing calf raises are a go-to. Mix it up, some sessions go heavy with low reps, others do high-rep burnouts. That combo hits all the fibers. Stay consistent and patient. They’ll grow, just takes time and effort.
Really? U think so?
Bulgarian Split Squats, Leg Press
Both of these work!
I like doing lunges with kettlebells in my hands. I lunge 10 yards and then go back.
Triple post
On a side note. Y'all figure that enough of manipulating back extensions to strengthen lower back, glutes and hamstrings will allow me to comfortably deadlift sometime? I miss deadlifting. Deadlifting and heavy leg pushes was something I accelerated with. Even with my age. I'd like to capitalize on that trait.
@anvil
It is not a PF lol. PF's don't have hack squats nor T bar rows. However I understand that other gyms will push heavy devy. I'm figuring once I do a complete capture of maxing out the quad/ham machine, as in comfortably push 20 reps a set which let's be honest, that won't be tomorrow. That I could start one legged lifting with machines.
I could also substitute with lunges. But both hack squats and heavy lunging will knock me out. I'd adapt over time. We are on gear. But that might do me in.
Thanks
Actually some just started getting new hack squat machines.
anvilYeah I was joking about the PF.
My point is trying every and seeing the results is how you know it's working. A lot of the real answers here are trials. What does , which compounds, the answer is nobody knows how anyone including themselves will respond. The basics, are well documented, but advanced research can only be done by the person doing it.
@BlindAlligators
When you do a wide stance do you also point your feet outward closer to a 45 degree angle? How steep do you go? My hack squat at my gym is facing a mirror so I was able to get to a complete 90 degree bend at my knees.
Being one who wants to maximize intensity I did like doing this. The full brunt of the straight force you need to push upward is addicting and is definitely what I miss about deadlifts, which I hope to do soon. You kind of go out of body and past muscle isolation and it really becomes a full body effort, or feels like it. Like the push upward is requiring all of your endocrine system to engage or something.
With that said. You reckon I'm better off stopping before a 90 degree bend? Perhaps limit the range of motion from both "lockouts".
I'll do the obvious as you suggested and just find what doesn't hurt. Lastly with that. Do you figure that some form of back compression/braces will help even though you are lying back? Shoot even some sort of foam padding?
I'll try your recipe, sounds like a good method
I just go until i feel the quads fully engaged and that's not full 90, i also don't do the toe pointing thing.
My personal belief is pointing my toes all different ways in my first 5-6 yeas of really trying to put on muscle is part of what contributed to my knees being not the greatest now days.
i can't do free weight squats these days without experiencing mid/lower back disk compression.
Heck, my shoulders got so wide when I really tried to grow now I experience upper back spine pain unless i foam roll and stretch daily.
Part of that's probably cause i'm a desk jockey these days, but anyway.
Hack squats. I've found I can still build quad muscle with hack squats as long as I get my stance wide enough and make sure the weight is on the quads and not my back/knees.
anvilMaxing out machines at planet fitness?
Find a place that suits your needs. My legs are prolly my best body parts and I don't squat , dead lift or max out machines.
The most stimulation will come from you trying different , rest periods, exercises, drop set, supersets, cluster, whatever the gimmick, just figure out what grows them the most, but as stated in your other post diet and nutrition play a huge role here.
“ The most stimulation will come from you trying different , rest periods, exercises, drop set, supersets, cluster, whatever the gimmick”
This is great advice for programming workouts in general. @Makwa had a post that I read a few years ago before I made an account that totally changed the way I lift about tempo and rest times.
Yep , muscle confusion is pivotal. Switch up every 2 months with a new routine then recycle back after 6 months. I'd suggest a simple leg press as it wasn't mentioned yet. you can load up heavy as hell and still feel safe with those twist in bars when you hit failure.
anvilIt is all about what works best for you, results in the mirror tells you the only answers you will ever need. Makwa and I bonded over primo, both our favorite compound ever.
The thing that it took me a while to understand, and what I really like about this site, is that while the gear reviews and cycle advice and all that are full of good info and main reason most people come here but the training and diet stuff are like world-class and better than a lot of coaching or plans you’s normally have to pay for. It reminds me of AA meetings where dudes are giving away solid gold for free just because it’ll help the guys coming along after them.
anvilThis place is an absolute treasure chest. If you can take direct criticism, or even a little sarcasm you can get everything you need here without hiring a coach honestly. Obviously aspiring pros need more then a forum but for the guys just looking to be above average, 0 $$$$ is a great fee.
I basically stopped back squatting and now only do barbell split squats, barbell lunges and one leg legpress for quads/adductors and DL and 45 degree hypers (back extensions) for hamstrings and glutes. The back extensions in particular are incredible if you do them right and I never feel them in my lower back IF my form is good. Check out Brett Contreras’ article on them if you’re interested. The other stuff, ymmv with your back but I switched because I kept pulling the same spot in my back every six or nine months over and over again and haven’t had a problem since. I also now think that for aesthetics and athleticism one leg stuff is superior but I do miss loading a heavy ass barbell up for squats if I’m being honest. Hope this helps and you get it sorted out.
Supersets