Leg day warmups

RaSP · 08-11-2005, 05:38 PM

I tried something different for leg day today. Being that I'm still a little weak from being sick, I felt like experimenting. A couple of you have been bugging me about doing leg ext before squats as a warmup, and EME mentioned doing SLDLs before squats. So today I started with a light superset of leg ext and SLDLs and was completely amazed! I did no other stretching (normally I do a ton before squats as my hams are really tight) and there was no stiffness or discomfort at all. Usually it takes a set before I feel really natural.

I also figured out what I had been doing wrong on leg extensions. Years ago I quit doing them because my knees were stressed by them. I was talking to a fellow at the gym and he said he had the same problem, and it was caused by pointing his toes out as he extended his legs. So I found that I was doing the same thing. When I focussed on keeping my toes pointed up, I didn't feel any strain on my knees.

Just thought I'd share. I probably didn't need to start a new thread for this, but I hate seeing those three month old threads at the bottom of the page.

Now one question for those of you who don't count the bar. (You know who you are.)

Today I did 20 rep front squats with just the bar. Monday I did the same thing but with no bar. How do you mark that in your journals? "I did zero Monday, and Thursday I did zero again, but it was heavier?"

J/K

*R*

Dan · 08-11-2005, 06:40 PM

Yep when in doubt ...take EME's advice.

Do you know that is basically keeps Kendra going diet and all? Pretty impressive if ya ask me.

**DarkFalcon** · 08-11-2005, 08:02 PM

Quote:

Originally Posted by RaSP

Now one question for those of you who don't count the bar. (You know who you are.)

Today I did 20 rep front squats with just the bar. Monday I did the same thing but with no bar. How do you mark that in your journals? "I did zero Monday, and Thursday I did zero again, but it was heavier?"

J/K

*R*

lol..that's a +45 no doubt about it. Anyone that says they don't count the bar is full of do-do! :kittyloaf

GameDayDog · 08-11-2005, 08:42 PM

You're so crazy.. If you used the bar & only the bar... and you did 20 reps.. for 3 sets. you would journal it lyke thys..

Front Squats - P/20, P/20, P/20

The "P" is shorthand for - "I looked lyke a Pussy, doing front squats without any weight on the bar." ... For the bare minimum, use the 2.5# plates...

Peace..~G

**A.FreeRadical** · 08-12-2005, 12:03 PM

I have been doing bar only for 2 sets, then 135, then 185, then working sets. I have been doing SL deadlifts after doing squats (these work my glutes and hammies like no other). I'll have to try SL dealifts first and see how that goes.

As to leg extentions, I find if I do not do a knee lockout, I don't get knee pain. I always have my toes pointed up.

An interesting thread.

*

Eileen · 08-14-2005, 01:03 AM

There's some new research that shows that stretching before lifting may be a bad idea, as muscles are more prone to injury in the 15 minutes following the stretch. Seems stretching was one of those things that seemed so obvious, no-one ever checked it actually worked.

Current advice is to warm up dynamically, (bodyweight squats, really light sets of whatever you plan) and to stretch afterwards.

**dbflgirl** · 08-14-2005, 01:10 AM

Quote:

Originally Posted by Eileen

There's some new research that shows that stretching before lifting may be a bad idea, as muscles are more prone to injury in the 15 minutes following the stretch. Seems stretching was one of those things that seemed so obvious, no-one ever checked it actually worked.

Current advice is to warm up dynamically, (bodyweight squats, really light sets of whatever you plan) and to stretch afterwards.

Bump!!

**A.FreeRadical** · 08-14-2005, 01:47 AM

Quote:

Originally Posted by Eileen

There's some new research that shows that stretching before lifting may be a bad idea, as muscles are more prone to injury in the 15 minutes following the stretch. Seems stretching was one of those things that seemed so obvious, no-one ever checked it actually worked.

Current advice is to warm up dynamically, (bodyweight squats, really light sets of whatever you plan) and to stretch afterwards.

Yep. But, try to convince a before-exercise-stretcher of this.

*

Eileen · 08-15-2005, 08:22 PM

Quote:

Originally Posted by A.FreeRadical

Yep. But, try to convince a before-exercise-stretcher of this.

*

Whatever works for you (or them). But at least I don't feel guilty now about not wasting half my gym time stretching.

**EME** · 08-19-2005, 02:28 AM

Hey RaSP,

I'm glad to hear that helped you.

That has been one of the best changes I have ever made to my leg routine.

I used to get bad hamstring cramps after doing heavy squats, and when I moved SLDL's to first in my leg routine, it NEVER happened again.

I have also found that it doesn't take any significant amount of strength away from my squatting. In fact, I actually feel stronger because my hamstrings aren't tightening up on me at the bottom.

Keep up the good work bro!

- EME

Quote:

Originally Posted by RaSP

...... and EME mentioned doing SLDLs before squats. So today I started with a light superset of leg ext and SLDLs and was completely amazed! I did no other stretching (normally I do a ton before squats as my hams are really tight) and there was no stiffness or discomfort at all. Usually it takes a set before I feel really natural......

**Peaked_18** · 08-19-2005, 02:44 AM

Do a few minutes on the bike at a high resistance for a leg warm up or some easy squats or leg presses.

08-11-2005, 05:38 PM	#1
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 903 Recipes: 0 Rep Power: 28	Leg day warmups I tried something different for leg day today. Being that I'm still a little weak from being sick, I felt like experimenting. A couple of you have been bugging me about doing leg ext before squats as a warmup, and EME mentioned doing SLDLs before squats. So today I started with a light superset of leg ext and SLDLs and was completely amazed! I did no other stretching (normally I do a ton before squats as my hams are really tight) and there was no stiffness or discomfort at all. Usually it takes a set before I feel really natural. I also figured out what I had been doing wrong on leg extensions. Years ago I quit doing them because my knees were stressed by them. I was talking to a fellow at the gym and he said he had the same problem, and it was caused by pointing his toes out as he extended his legs. So I found that I was doing the same thing. When I focussed on keeping my toes pointed up, I didn't feel any strain on my knees. Just thought I'd share. I probably didn't need to start a new thread for this, but I hate seeing those three month old threads at the bottom of the page. Now one question for those of you who don't count the bar. (You know who you are.) Today I did 20 rep front squats with just the bar. Monday I did the same thing but with no bar. How do you mark that in your journals? "I did zero Monday, and Thursday I did zero again, but it was heavier?" J/K R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for a year... 6'4" @ 214. Finally got back to 500lb deadlift.

08-11-2005, 06:40 PM	#2
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,784 Recipes: 0 Rep Power: 26	Yep when in doubt ...take EME's advice. Do you know that is basically keeps Kendra going diet and all? Pretty impressive if ya ask me. __________________ Got an issue send a PM ... to anyone but me

08-11-2005, 08:42 PM	#4
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 32	Proper Journaling.. You're so crazy.. If you used the bar & only the bar... and you did 20 reps.. for 3 sets. you would journal it lyke thys.. Front Squats - P/20, P/20, P/20 The "P" is shorthand for - "I looked lyke a Pussy, doing front squats without any weight on the bar." ... For the bare minimum, use the 2.5# plates... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-12-2005, 12:03 PM	#5
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 57	I have been doing bar only for 2 sets, then 135, then 185, then working sets. I have been doing SL deadlifts after doing squats (these work my glutes and hammies like no other). I'll have to try SL dealifts first and see how that goes. As to leg extentions, I find if I do not do a knee lockout, I don't get knee pain. I always have my toes pointed up. An interesting thread. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

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08-14-2005, 01:03 AM	#6
Eileen New Member Join Date: Jul 2005 Posts: 12 Recipes: 0 Rep Power: 0	There's some new research that shows that stretching before lifting may be a bad idea, as muscles are more prone to injury in the 15 minutes following the stretch. Seems stretching was one of those things that seemed so obvious, no-one ever checked it actually worked. Current advice is to warm up dynamically, (bodyweight squats, really light sets of whatever you plan) and to stretch afterwards.

08-19-2005, 02:44 AM	#11
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Do a few minutes on the bike at a high resistance for a leg warm up or some easy squats or leg presses.