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  1. #1
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    Not enough leg days

    See more routines up with only one leg day...

    Guys... running IS NOT and I repeat NOT a replacement for leg work. It's like saying throwing is a sub for bench pressing. You can work legs 3x a week, do sprints before all of them, and light plyos before the sprints 2x a week, and wont overtrain.
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  2. #2
    Registered User thaphoenix's Avatar
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    how long should you wait after doing plyos or running to work out??
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    Originally Posted by thaphoenix View Post
    how long should you wait after doing plyos or running to work out??
    Can be right after or 4 hours after, depends if you recover slow or fast. I like to have a mid workout shake (20g protein) plus a small snack before working again after running. Then a post workout (45g protein) of course plus a meal 45 minutes later. If you eat right and sleep enough, you're more than alright.
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    Registered User RAW87's Avatar
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    I ususally do Legs 2 times a week. I switch it up every 3 weeks. Does this look like enough?

    Week 1-3
    Mon- Squats 5X5, Deadlifts 5X5, Standing Calf Raises 3X20
    Thursday- Leg Extention 4X15, Leg Curl 4X15

    Week 4-6
    Mon- Leg Extention- 5X10 , Leg Curl 5X10, Standing Calf Raises 5X10
    Thursday- Squat 4X15, Stiff Leg Deadlift 4X15

    Week 7-9
    Mon- Squat 5X5, Deadlift 5X5,
    Thursday- Squat- 5X5, Leg Extention 4X15

    Week 10-12
    Mon- LEg Extention 5X5 , Stiff Leg Deadlift 5X5
    THursday- Squat 4X15, Leg Curl 4X15, Leg Extention 4X15, Standing Calf Raises 4X10

    Its from Lee Hayward's 12 week program. Should I change the legs up?
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  5. #5
    Banned farzamk's Avatar
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    Originally Posted by soccer1123 View Post
    I ususally do Legs 2 times a week. I switch it up every 3 weeks. Does this look like enough?

    Week 1-3
    Mon- Squats 5X5, Deadlifts 5X5, Standing Calf Raises 3X20
    Thursday- Leg Extention 4X15, Leg Curl 4X15

    Week 4-6
    Mon- Leg Extention- 5X10 , Leg Curl 5X10, Standing Calf Raises 5X10
    Thursday- Squat 4X15, Stiff Leg Deadlift 4X15

    Week 7-9
    Mon- Squat 5X5, Deadlift 5X5,
    Thursday- Squat- 5X5, Leg Extention 4X15

    Week 10-12
    Mon- LEg Extention 5X5 , Stiff Leg Deadlift 5X5
    THursday- Squat 4X15, Leg Curl 4X15, Leg Extention 4X15, Standing Calf Raises 4X10

    Its from Lee Hayward's 12 week program. Should I change the legs up?
    More than 8 reps isnt needed for squats.
    Calf raises increase weight and do 10-12 reps.
    Leg extensions are useless.
    Leg curls replace with reverse hypers.
    No more than 8 reps either for any type of deads.
    Front squats could have a place in here, or box squats maybe.

    Any cleans? Maybe lunges.
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  6. #6
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    That workout came staright from the program. I dont really like it that much.

    But you said,
    More than 8 reps isnt needed for squats.
    Calf raises increase weight and do 10-12 reps.
    Leg extensions are useless.
    Leg curls replace with reverse hypers.
    No more than 8 reps either for any type of deads.
    Front squats could have a place in here, or box squats maybe.

    Any cleans? Maybe lunges.

    I agree with the rep's, ill change thoes.

    And i have very limited equitment at my home, What can i replace leg extentions with? They were suppose to be hack squats, but i dont have the equitment. I also cant do reverse hypers- and replacements?

    I dont have a box for box squats, or anything just below parallel, and front squats seem like they are harder than regular squats, and as you know, im just starting to squat so I want to take it easy and just get the regular squats down before I do anything more chanllegning.
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    Registered User RAW87's Avatar
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    Sorry that i forgot to add this,

    I will plan on doing lunges with a barbell, but how many reps? 20?

    Also, arnt cleans ( the only "clean" exercise I know is the power clean) or shoulders?
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    Originally Posted by soccer1123 View Post
    That workout came staright from the program. I dont really like it that much.

    But you said,
    More than 8 reps isnt needed for squats.
    Calf raises increase weight and do 10-12 reps.
    Leg extensions are useless.
    Leg curls replace with reverse hypers.
    No more than 8 reps either for any type of deads.
    Front squats could have a place in here, or box squats maybe.

    Any cleans? Maybe lunges.

    I agree with the rep's, ill change thoes.

    And i have very limited equitment at my home, What can i replace leg extentions with? They were suppose to be hack squats, but i dont have the equitment. I also cant do reverse hypers- and replacements?

    I dont have a box for box squats, or anything just below parallel, and front squats seem like they are harder than regular squats, and as you know, im just starting to squat so I want to take it easy and just get the regular squats down before I do anything more chanllegning.
    Front ones are harder, how about cleaning it first then squatting?

    Go on youtube and look up ways to do reverse hypers, key exercise for speed. Leg curls if you absolutely have nothing else, 10-12 reps for leg curls. There is a reason actually to do hypertrophy work on hams, and only hams.
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  9. #9
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    Originally Posted by soccer1123 View Post
    Sorry that i forgot to add this,

    I will plan on doing lunges with a barbell, but how many reps? 20?

    Also, arnt cleans ( the only "clean" exercise I know is the power clean) or shoulders?
    Cleans use a lot of lower body too, depends on how your routine is. power clean or hang clean.

    Lunges if they are heavy, 10 reps, no more than 12 reps is needed for anything. Squats should be heavy and at 3-5 reps.
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    Thing is, i dont think i have the equitment for reverse hypers, but they do look like a good exercise
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    Originally Posted by farzamk View Post
    Lunges if they are heavy, 10 reps, no more than 12 reps is needed for anything. Squats should be heavy and at 3-5 reps.
    Is it you opinion that heavy low reps to failure(3-5) for 13 year olds is fine...my son is 13 and Ive been having him do everything in the 10-15 rep range even still now after hes gotten the form down and would like your opinion on increasing weight/lower reps on younger athletes....so much conflicting stuff out there about this, thanks.
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    Originally Posted by RIKTER View Post
    Is it you opinion that heavy low reps to failure(3-5) for 13 year olds is fine...my son is 13 and Ive been having him do everything in the 10-15 rep range even still now after hes gotten the form down and would like your opinion on increasing weight/lower reps on younger athletes....so much conflicting stuff out there about this, thanks.
    Well I plan on for next week, not doing the actuall leg routine like how its shown hear, but instead doing 15-25 reps of everything at a light weight to get my form down, then once I think my form is good, then ill proceed to doing heavyer weights.

    Thanks for your concern Rikter
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  13. #13
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    Originally Posted by RIKTER View Post
    Is it you opinion that heavy low reps to failure(3-5) for 13 year olds is fine...my son is 13 and Ive been having him do everything in the 10-15 rep range even still now after hes gotten the form down and would like your opinion on increasing weight/lower reps on younger athletes....so much conflicting stuff out there about this, thanks.
    Giving heavy low reps is under the assumption that they have good form. I have young athletes with great squat form, developing form and strength are different. Form is done first and beginning of when a person has made the decision to begin a sport. To start a athlete's training in 10-15 reps is fine, however lower rep work is needed if you are wanting to develop better use of fast twitch II fibers.

    Forget the stunt growth thing as well, throw it in the garbage.
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    so if i am doing kind of a 3-day split and working out every other day, should i just alternate everyday with a leg day instead of just once every go-round? Wouldnt that leave too much time between the other days that arent leg days?
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    Farzamk, What should i do if i want to squat like 5X5, or something heavy, but i dont have a squat rack or anything.

    Ive just been squatting light weights, so i can manage the bar without a rack.

    I have a bench press rack but it doesnt raise high enough for the bar for squatting. Should I just not go heavy?
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    I was just looked around the forums, will hack squats work instead of regular squats?
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    Originally Posted by farzamk View Post
    Giving heavy low reps is under the assumption that they have good form. I have young athletes with great squat form, developing form and strength are different. Form is done first and beginning of when a person has made the decision to begin a sport. To start a athlete's training in 10-15 reps is fine, however lower rep work is needed if you are wanting to develop better use of fast twitch II fibers.

    Forget the stunt growth thing as well, throw it in the garbage.
    Thanks.
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    Originally Posted by cncretecbwo View Post
    so if i am doing kind of a 3-day split and working out every other day, should i just alternate everyday with a leg day instead of just once every go-round? Wouldnt that leave too much time between the other days that arent leg days?
    why not incorporate leg muscles into your splits?
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  19. #19
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    Originally Posted by soccer1123 View Post
    Farzamk, What should i do if i want to squat like 5X5, or something heavy, but i dont have a squat rack or anything.

    Ive just been squatting light weights, so i can manage the bar without a rack.

    I have a bench press rack but it doesnt raise high enough for the bar for squatting. Should I just not go heavy?
    why dont you get a gym membership or purchase a power rack? or else squatting heavy cannot be done. Safely that is...

    Until you can get one, you're just going to have to work on form as well as clean + front squats.
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    Originally Posted by soccer1123 View Post
    I was just looked around the forums, will hack squats work instead of regular squats?
    No they will not
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    Originally Posted by farzamk View Post
    No they will not
    dang! I have a gym 3 houses away but you need to be 16 and im 13
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    Originally Posted by soccer1123 View Post
    dang! I have a gym 3 houses away but you need to be 16 and im 13
    another gym nearby?
    can you ask them why you need to be 16? is there a course?
    high school weight room next year? when are you doing to high school?
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    Originally Posted by farzamk View Post
    another gym nearby?
    can you ask them why you need to be 16? is there a course?
    high school weight room next year? when are you doing to high school?
    my dad use to sneak me in, but they said that my dad wont be able to go in if I keep coming. No other gym nearby. And my highschool doesnt have a gym :/
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    Originally Posted by soccer1123 View Post
    my dad use to sneak me in, but they said that my dad wont be able to go in if I keep coming. No other gym nearby. And my highschool doesnt have a gym :/
    why dont they let you in though? what is their purpose behind the age requirement?

    also I suggest you buy a power rack + a bench + chin up bar. Power rack will allow for deads/squats all heavy, for the bench get some safety stops. That and you have eveyrthing you'll ever want. Some dumbells will be good too.
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    My legs recover the slowest.

    Its not unusually that my legs are sore 2-3 days after a moderate squat day. It's to taxing on my ****ty ass frame apparently.
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    “In order for man to succeed in life, God provided him with two means, education and physical activity. Not separately, one for the soul and the other for the body, but for the two together. With these two means, man can attain perfection.” - Plato
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  26. #26
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    are you flexible?
    ice post workout?
    stretch post workout?
    massage?

    if no to any of those, start doing them.

    also whats your leg routine?
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    Originally Posted by farzamk View Post
    why dont they let you in though? what is their purpose behind the age requirement?

    also I suggest you buy a power rack + a bench + chin up bar. Power rack will allow for deads/squats all heavy, for the bench get some safety stops. That and you have eveyrthing you'll ever want. Some dumbells will be good too.
    Who knows why there is an age limit... its so dumb ( 2 1/2 more years and counting down lol)

    and I just got my first weight stuff, I plan on getting a bench with a bench/squat rack.

    And Im looking on craigs list all the time for dumbbells and other stuff, Im ganna weight until grage sale season until I buy anything new.
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    Originally Posted by soccer1123 View Post
    Who knows why there is an age limit... its so dumb ( 2 1/2 more years and counting down lol)

    and I just got my first weight stuff, I plan on getting a bench with a bench/squat rack.

    And Im looking on craigs list all the time for dumbbells and other stuff, Im ganna weight until grage sale season until I buy anything new.
    alright, ya do get a bench and power rack, get some safety stops for bench, and workout heavy and safely.
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    Originally Posted by farzamk View Post
    alright, ya do get a bench and power rack, get some safety stops for bench, and workout heavy and safely.
    Also, my baseball team owns a batting cage what has a little weight room. its a long ways away, but I can manage to get there usually once a week. They have a smith machine where I can squat.
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    Originally Posted by soccer1123 View Post
    Also, my baseball team owns a batting cage what has a little weight room. its a long ways away, but I can manage to get there usually once a week. They have a smith machine where I can squat.
    smith machine unfortunately doesnt allow for natural biomechanics... so whatever you do, keep feet under and squat as properly as possible. Do only 4x4 or 3x4 set/range range, you dont want to engrain the wrong mechanics.
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