weak point training

**under construction** · 11-28-2007, 04:30 PM

ok so my weak point is upper leg my 2008 goal is to add mass. currently train them once a week. warm up leg ext. seated ham curl superset for 4 quick sets some times acouple of light sled sets then on to squats and deadlifts nothing special just heavy as I can go. So I am wondering should I do another WO in the middle of the week with heavy ext. heavy leg curls and my gym has a lying hack with a stack so it totally takes my lower back out of it. I am thinking 9 sets 3,3 and 3. This idea comes from the Arnold book he used this example for his calf. Do you guys think this is a good idea or overtraining and therefore counter productive to my goal of adding mass.

**YM123** · 11-28-2007, 04:38 PM

you need to do heavy squats, hack squats, legg press, front squats and straight leg deadlifts and don't use so many machines. the key to mass is compound lifts. stick to basic free weight movements

**under construction** · 11-28-2007, 04:56 PM

thanks for the reply ym the reason for the machines in the proposed WO is to give my lower back time to recover but still hitting the upper leg. IN my standard WO ext. and leg curls are quick supersets only to warm the muscle for the compound movements squats 2 warm ups then 8 sets heavy as I can go deads 1 warm up then 4 or 5 heavy I dont do front squats but maybe I should will try it saturday. Not a fan of the leg sled!

**YM123** · 11-28-2007, 05:05 PM

if i were you i would just warmup with light squats, then go heavy, i know you don't like leg press but its a good exericise, then a straight leg deadlift, then a hamstring curl

Squats 5x5
Leg Press 3x10
SLDL 3x12
Hamstring Curl 3x12

**YM123** · 11-28-2007, 05:05 PM

and do deadlifts with back

**under construction** · 11-28-2007, 05:11 PM

Quote:

Originally Posted by YM123

you need to do heavy squats, hack squats, legg press, front squats and straight leg deadlifts and don't use so many machines. the key to mass is compound lifts. stick to basic free weight movements

so are you saying to screw the mid week and add front sqats a stifflegs and hacks to my current wo or do another full mid week. if you want me to work all of those movements in one WO give me an example of that WO template exercises and no. of sets I'll factor in the poundages. I am in your hands and not at all afraid of kicking my own ass!!!!!

42gunz · 11-30-2007, 03:27 PM

i think the machines for the upper leg are in the womens only area...check there

just joking...i am not even lean enough to worry about my uppr leg, im still working on my nice round stomach

**under construction** · 11-30-2007, 03:46 PM

Quote:

Originally Posted by 42gunz

i think the machines for the upper leg are in the womens only area...check there

OUCH!!!! actually I like the way you think Gunz I'm laughing and smiling as I type this. I was just trying to think of a way to hit the legs twice a week without over taxing my lower back. Have decided to just add front squats and weighted lunges with SLDL in my normal WO. After a comment like yours you got some reps coming you can train with me anytime just dont make me laugh during my set

42gunz · 11-30-2007, 06:40 PM

sounds good....ever thought of doing sprints for leg develpment. nothing longer than 100 yrds though. anyone else tried this?

Stormy · 11-30-2007, 06:48 PM

My weak point is my shoulders. Perhaps it's from years of bad posture but I have very little strength in them. They're also small and out of proportion with the rest of the arm. It's the only part of my body where I want to gain mass. The rest of my body I'm not so fussed about at the moment because it's hidden under lots of fat and I have no idea what it looks like.

**YM123** · 11-30-2007, 07:06 PM

Quote:

Originally Posted by under construction

so are you saying to screw the mid week and add front sqats a stifflegs and hacks to my current wo or do another full mid week. if you want me to work all of those movements in one WO give me an example of that WO template exercises and no. of sets I'll factor in the poundages. I am in your hands and not at all afraid of kicking my own ass!!!!!

just do what i said in the previous thread. do it once a week and that should be enough to get ur legs growing, if you hit them hard enough you shoudn't be able to train them twice a week. stick to once

**under construction** · 12-01-2007, 06:05 PM

[QUOTE

Squats 5x5
Leg Press 3x10
SLDL 3x12
Hamstring Curl 3x12[/quote]

ok did this WO today 5x5 squats went well first set after warmup got six and forced one W/spotter @335 but second settled in at 5 and forced 1 rest went by the book.

leg press: my gyms leg press is not the greatest and we only have 2 hundred plates so it fits those and 7 45 plates couldnt get down to ten reps but 12 was good dont usually do this much on the leg pressso I varied my foot position
1st one wide and high on foot plate 2nd narrow high 3rd narrow low stuck with narrow twice cuz it seem to get more of my quad but still mostly feel it in my outer hips and ass. Had my bud watch my form said it was good but there still must be something wrong going to have a trainer watch next week.

sldl: havent done these for a while but like them and they came back to me real quick last set 205x12 could prob do more but worry about my lower back so I will see how it feels tommarrow if healthy will increase next week.

hamstring curl: same old sameold did them seated great finisher always seems to really isolate.

thoughts: not bad hope my back stays healthy for sldl Leg press is on the chopping block but will give it acouple more weeks. WO may need more volume will decide by how sore I get!

funny thought: Leg press was invented to keep girly men off the squat rack!