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| Tweet Topic Started: Jun 20 2005, 04:47 PM (396 Views) | |
| IronBender800 | Jun 20 2005, 04:47 PM Post #1 |
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Flippin Sweet
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Heres what i was thinking. Day 1 20 rep squats day 2 chest and back Day 3 Shoulders Day 4 Arms Day 5 Heavy squats rest rest repeat Any suggestions? |
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Stats: 5'9 214lbs compete 198 Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift Bench 315 but have been good for at least 330 (225x15) Deadlift 505 455x10 495x5 | |
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| Captain | Jun 20 2005, 05:11 PM Post #2 |
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Administrator
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Day1:20 rep squats Day2:Arms Day3:Back and chest Day4:Shoulders Day5:Heavy squats rest rest repeat OR Day1:20 rep squats Day2:Off Day3:Back and chest Day4:Off Day5:Heavy squats Day 6: Arms+Shoulder Day 7:Off repeat OR Day 1: Back + Chest Day 2: Off Day 3: 20 Rep squats + Shoulders Day 4: Off Day 5: Heavy Squats + Arms Day 6: Off Day 7: Off I think these ideas might offer better recovery, and allow for the same amount or more volume, especially the last one. |
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| IronBender800 | Jun 20 2005, 08:45 PM Post #3 |
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Flippin Sweet
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Well im definitely not training tris the day before chest and i need at least 2 days of recovery from leg work after squats so ill do something like this day 1 leg work/20 rep squats Power cleans 5x2 medium stance rock bottom squats 1x20 14" step ups on bench Leg extensions 3x20 day 2 Chest Flat db bench 4x8 Incline bb bench 4x6 Db flys 3x10 day 3 back pull-ups pyramid up to max then back down Pull-downs 3x10 lots of rowing variations like db and bb rows i like my volume lol Grip work day 4 shoulders+arms Hang clean and press 5x3 Seated db presses 4x8 Side db laterals 3x10 Lying triceps extensions 4x6 Cable pressdowns 4x10 Standing bb curls 3x6 Standing db curls 3x8 day 5 Heavy squats/speed work Power cleans 3x6 squats 3x3 speed box squats 10x2 2 days off and repeat I like this..... |
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Stats: 5'9 214lbs compete 198 Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift Bench 315 but have been good for at least 330 (225x15) Deadlift 505 455x10 495x5 | |
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| Captain | Jun 20 2005, 08:59 PM Post #4 |
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Administrator
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I like how you set it up! Except, Instead of leg extensions I think you should do leg press or front squats. Leg extensions are a risky exercise. |
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| IronBender800 | Jun 20 2005, 09:02 PM Post #5 |
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Flippin Sweet
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Thanks! How are leg extensions risky? I havent seen any studies that show them to be harmful. Personally i like doing them. Normally i never use machines but i like leg extensions. |
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Stats: 5'9 214lbs compete 198 Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift Bench 315 but have been good for at least 330 (225x15) Deadlift 505 455x10 495x5 | |
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| Captain | Jun 20 2005, 09:07 PM Post #6 |
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There have been studies done I've read that show the most torque is placed on the knee during the leg extension. Not only that, but the force is placed directly upon the knee joint, sort of tearing it apart. I personally injured my knees with leg extensions, and I just don't think they're safe. Just my opinion though. |
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| IronBender800 | Jun 20 2005, 09:10 PM Post #7 |
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Flippin Sweet
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The fact that stress is put on the knees is obvious. The question is whether or not thats harmful... I always thought they strengthed the knee joint. Personally they give my entire lower quad area a huge burn and i love to finish off my legs with them. |
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Stats: 5'9 214lbs compete 198 Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift Bench 315 but have been good for at least 330 (225x15) Deadlift 505 455x10 495x5 | |
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| Captain | Jun 20 2005, 09:14 PM Post #8 |
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It's not just that the stress is directly placed on the knee. It's the angle at which you start(90, where THE most torque occurs), and the fact that this exercise just in general places too much torque on the knee. If you do leg extensions, don't strain or go too heavy. |
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| IronBender800 | Jun 20 2005, 09:18 PM Post #9 |
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Flippin Sweet
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Thats all true. BUT, i dont really think its harmful because its not really stretching or pulling anything its all through one motion. Its not like squats where your knees can cave in or your toes can be pointed in the wrong direction and cause things to be strained or start tracking wrong. I agree though as you see im doing 20 reps so thats not heavy lol. |
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Stats: 5'9 214lbs compete 198 Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift Bench 315 but have been good for at least 330 (225x15) Deadlift 505 455x10 495x5 | |
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| Captain | Jun 20 2005, 09:19 PM Post #10 |
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As long as you keep it to 20 reppers you'll most likely be fine. -Ice |
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| Deleted User | Jun 21 2005, 01:13 AM Post #11 |
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Deleted User
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my routine varries...... its like: day1: back day2: chest or off day3: off or shoulders day4:off maybe day5: bis and tris day6:off repeat and i think imma add some leg exercises on day 4 wen i get my squat rack...or IF i ever get 1 jaja |
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| IronBender800 | Jun 21 2005, 01:28 PM Post #12 |
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Flippin Sweet
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I think its best to stick with a set routine. Instinctive training isnt very good for someone relatively new to lifting. For legs do cleans into a front squat or do bodyweight/hindu squats. You can also do lunges but please train those twigs that you call legs.
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Stats: 5'9 214lbs compete 198 Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift Bench 315 but have been good for at least 330 (225x15) Deadlift 505 455x10 495x5 | |
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| Captain | Jun 21 2005, 03:28 PM Post #13 |
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Excellent post! Frenchy- You may also want to consider doing plyometrics and stuff. Another way to train your legs without weights. While I was sprinting, My hamstrings became denser and better looking. Consider both! |
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| BRADP | Aug 3 2005, 01:52 AM Post #14 |
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Totally Rad
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My friend uses leg extensions as a knee rehab exercise
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| Hell yeah I'm American. | |
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